Welcome to this video where we're going to go through some bounce exercise progressions.
Knowing these progressions is pretty good idea just to help give you that little bit of variety in
some of the exercises you do. So, there's many different ways that you can actually change and
adapt the exercises. So, good to know if you get a little bit bored or if you've done an exercise
just for a long time and just want a little bit of a change you can always change it up.
My name's Claire. I'm a Physiotherapist from PhysioFit Health.
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With any balance exercises, I'd always suggest
having a chair to hand just so, you can hold on to it if you want to. You definitely need
to make sure you feel nice and safe when you do any exercise.
Before I go through the options, you need to figure out really where you're starting from with the exercise.
So, when you're looking at balance, you can start on both legs obviously.
Now, the wider you have your legs, the more you're going to increase that base of support
and the more balanced you will feel so, you'll feel fairly comfortable.
So, what you need to do is just bring these feet closer together and see
how you feel with your feet together. Or even go into your step-standing position. So, heel to toe.
If you have heel to toe or feet close together, you're like, "yeah i can do that 30 to 60 seconds,
really not a problem".. then I would increase the challenge and just get you to stand on one leg
and see how you do. Will you able to stand on one leg? and can you do 30 - 60 seconds?
If you need to, with either if you're on both feet or on that one leg balancing. If you need
to you can always hold on. So, please make sure you're nice and safe and comfortable.
So, yeah. So, once you can do 30 - 60 seconds in whichever stance that you have chosen.
That's when you can go through these different options.
Option one is probably the obvious one that you can hold on or not hold on. So, obviously holding on,
you're gonna feel a little bit more supported. You can then progress to just light fingertip touch.
Or you can take your hands off completely and see how you do.
So, that's going to make it just that little bit more challenging
Your option two is to add movement to what you're doing.
Now, there are many different ways, many different options you can have to add this movement.
As a suggestion, standing on one leg if that's your chosen exercise. You can then do that when
you're brushing your teeth and so, you add it into a daily activity and you're more likely to do it
on a day-to-day basis. Other options include throwing and catching a ball against a wall.
Or in my Pilates classes, I run. I actually get people to do movement on the other leg.
So, if you're standing on your right leg, you'd get your left foot behind the right knee.
And then you bring that knee out to the side and then bring it forward. So, it can be nice
and simple and like I say, there's many different options within this option of getting the movement.
So yeah, there's a lot of variety out there.
The third option you can choose rather than getting the movement as we've spoken about option two.
You can actually try and distract your mind or your brain.
So, you can choose some kind of visualization. Now, that can be anything from
a past holiday you've been on, a nice place that you like to go to. Think about the route that you
will take to drive or walk just to your favorite place. You can do sums if you want to. There's
again many options you can do but it's just trying to take the brain and the mind away
from what you're doing and that one's probably very good for those of you that, if you
focus just on one spot as you're doing the exercise and just really focusing and
keeping the eyes and not moving. And that's possibly a good one to
tap into just to try and get the brain used to doing something else whilst you're balancing.
The option four is the surface that you use. Now, a flat surface is going to be
a lot more stable than a cushion. So, this is an air cushion. It's got air in it obviously.
But you can use just a cushion at home and so, getting that altered surface just to stand on
is really going to increase that challenge for you.
So, the same exercise can be significantly change by standing on an air cushion.
Option five for you, is for you guys that are super confident and happy to do this.
Please do not do this if you if you're not happy at all.
You are standing on one leg or whichever exercise you've chosen to do and this is where
you can shut your eyes. So, shutting your eyes takes away any visual cues you've got to stand up
and can like I say make it super challenging. You may find you start needing to hold on. But please,
please, please, just be nice and safe if you do try this at home in a you know, nice safe area.
If you do want to try and practice shutting your eyes, it's a good idea to
if you're able to, to do this in front of a chair. So, the chair's behind you and so, if you need to
then you can just sit down on the chair and you're nice and safe. But yeah, safety is key.
But shutting your eyes will add that extra challenge if you wish to choose it.
So, those are your options that you can choose from. If you are going to choose
one of the options, I'd actually suggest just changing one thing rather than trying to add
all the different options that we've gone through.
So, just one at a time just so, you can gauge it and get used to what you're doing.
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