hey everybody it's Doctor Jo and Mr. Bee Bear, and today I'm gonna show you my top 10
advanced balance exercises. so let's get started.
for each balance exercise, you should always start off holding on to something,
and start off with just about 10 to 15 seconds. but the goal is to work up to
about a minute of each exercise. so the first one that's more advanced is going
to be a Romberg with head movement side to side with your eyes closed. so again
make sure you hold on to something to start off with until you get a little
comfortable with it. for the Romberg stance with head turn side to side and
your eyes closed, make sure you have a chair or something sturdy next to you
just in case you need it for balance. bring your feet as close together as you
can, close your eyes, and just turn your head from side to side.
so the second exercise is going to be the Romberg still with your eyes closed
but this time you're going to do head movements up and down. so again taking
away visual and moving your head is going to make it a lot tougher, so if you
have somebody with you make sure they're there as well. for the Romberg stance
with head movements up and down and your eyes closed, make sure you have a chair
or something sturdy next to you just in case you need it for balance. put your
feet as close together as you can then close your eyes and move your head up
and down.
so number three is tandem with your eyes closed.
For a tandem stance with your eyes closed, make sure you have a chair or something
sturdy next to you just in case you need it for balance. place one foot directly
in front of the other and then close your eyes.
yeah so number four is tandem with head movements up and down with your eyes
closed. for tandem stance with head movements up and down and your eyes
closed, make sure you have a chair or something sturdy to hold on to for
balance. with this one you probably want to hold on. put one foot in front of the
other, close your eyes and then bring your head up and down.
number five is walking on your heels. so again make sure you maybe have something
to hold on to the first time you do this because it's a lot harder than it looks.
for walking on your heels, put your feet about shoulder width apart and then
bring your toes up and just start walking on your heels.
try not to stick your butt out but keep your butt in.
number six is walking on your toes. for walking on your toes, keep your feet
about shoulder-width apart. go up on your toes and just walk.
number seven is a single leg stance. so again, if you need to start off holding
on to something, make sure you're holding on. for single leg balance, stand next to
something sturdy just in case you need a little assistance. stand on one foot and
then just balance. if you can go down to one finger do that, and then if you can
go not holding on at all.
number eight is single leg stance with a twist. so again make sure you're holding
on if you need to the first couple times. for single leg stance with a twist,
stand on one leg and try and keep your hips in one spot, just moving your upper
body. you can clasp your hands.
number nine is a golfer's lift. again this is a little bit harder than it
looks, so make sure that you have something close to hold on to if you
need to. for a golfer's lift, you can use a cane or golf club for balance. you're
going to stand on one foot and then bring your other leg back as a balancer
while you're picking something up off the ground.
number 10 is a golfer's lift with a weight. for a golfer's lift with a weight, put the
weight in the opposite hand of the leg that you're standing on. try and keep
your leg straight. try and keep your back straight, and use your leg as a balance
for when you go down. take the weight to the floor.
so there you have it. those are my top ten advanced balance exercises. if you'd
like to help support my channel, make sure and click on the link up there, and
don't forget to subscribe by clicking down there. and remember be safe, have fun,
and I hope you feel better soon.