- The next group of exercises
will be for balance.
So the first one we're going to do
is we're going stand in stack stance,
so that means that one foot is in forward of the other
but it's not directly in front, it's just at the side.
This is particularly good for anybody
who has hip or knee problems,
and it's just the precursor to a tandem stance.
So once people feel comfortable doing that,
we then get them to look up and down with their,
moving their head up and down,
and then side to side,
notice what's happening there in the ankle
as you're doing these exercises,
and then of course we could move one arm forward
and one arm back.
And then we would do it on the other side as well.
Good, and the next exercise we'll do
will be the tandem stance.
So tandem is one foot directly in front of the other
and this obviously decreases your base of support
so this is quite a difficult exercise for some people.
So again, we could do all of the turning of the head,
going up and down and side to side.
We can also introduce a ball,
you might like to throw that to her Steve,
so in that,
yeah, go a little bit closer.
Good, and then we try that the other way as well,
you always make sure that one goes forward,
we usually better on one side than we are on the other,
so one side is our better side.
Okay, challenge her a little bit, out to the side.
Last one, okay.
We might do that tandem walking,
so walking along a line,
we can just put a bit of tape on the floor
and then we're going to put one foot in front of the other
and walk along the line.
And to progress that we could go backwards on there,
we could throw a ball up in the air,
we could do one-arm bicep curls,
all with a tandem stance.
Okay, the next one we're going to do
is we're going to stand on one leg,
turn your head,
looking up and down.
Standing on one leg,
and even if we can tuck that leg in behind,
gives you a greater sense of centre of support.
Okay, now if you can close your eyes,
we'd obviously do that on both sides,
that's quite a difficult exercise to do,
we might like to start off with that
with just having our finger tips onto the back of a chair
to make that a little bit easier.
The next exercise we're going to try,
Steve is a BOSU, and he's going to throw
that ball sideways towards the wall.
Quite a big demand on your balance
when you're doing this.
We try that from the other side,
often we're better on one side than on the other.
I'd like you to turn around and face the wall Steve,
and throw that ball.
Sometimes when you're on the BOSU,
to actually have something else to concentrate on
makes the exercise easier.
Okay, so we start to bring in some vestibular work here,
we're going to be standing in tandem or stack stance
and we're going to actually throw the ball above our head
and follow it with our eyes.
We're bringing in that middle ear and eye into action,
and we'd obviously always change feet
because we're often better on the one side
that we are on the other.
If you have a hearing problem and wear hearing aids,
you will usually have some form of balance problem
and one of the exercises that you should do
is this type of exercise.
So we've got the fingers out wide,
Keryn's going to keep her head still
and move her eyes from one side to the other,
you can stop in the middle
and then gradually get faster and faster,
without the head moving at all, this is just the eyes.
That then changes to one finger being in the middle,
this time you will focus on that finger with your eyes
and move your head side to side.
And the final one in that series is going to be
that Steve will move his fingers
in different directions and you will follow that.
You might find that if somebody has bifocals,
that that can be a bit of an issue sometimes
and they may get dizzy,
if you ever get dizzy doing that then you should stop.
So the next exercise we're going to do is to lift up,
and we're going to take those hands out to the side
and then we're gonna do little circles with the hands.
Quite a challenging exercise,
go back the other way with the hands,
and then come down.
And you would do about three or four of those exercises.
And while you're in that position,
we'll do a Superman as well,
leaning forward from the hips,
taking the arms out to the front and the leg back,
make sure that pelvic floor is switched on,
and with the other side,
bend from the hips,
arms out to the front,
left leg behind,
and relax.
And that's the last one of our balance exercises.