스크랩 Basic Balance Exercises

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Balance Exercises

The following balance exercises are designed to improve your balance and proprioception (joint position awareness). This is important to improve your ability to regulate shifts in your body's centre of gravity while maintaining control. Balance exercises have been shown scientifically to prevent injury and are an important component of rehabilitation following lower limb injury. It is important to discuss the suitability of these balance exercises with your physiotherapist prior to commencing them.

Usually, balance exercises should be performed for 5 minutes per day initially and progressed to 10-15 minutes or longer provided they do not cause or increase symptoms. Generally you should select a range of exercises that challenge your balance without causing an increase in symptoms. Always set up your environment to ensure safety and prevent falls, incase you lose your balance (e.g. practice at a bench or with a spotter).

Basic Balance Exercises

Single Leg Balance

Standing on one leg, maintain your balance. Try to hold for 1 minute. Once this exercise is too easy progress to eyes closed. A further progression can involve performing the exercise standing on one or more pillows with eyes open and then eyes closed.

Figure 1 – Single leg balance (right side)

Intermediate Balance Exercises

Ball Around Back

 Standing on one leg, take a ball around your back whilst maintaining your balance (figure 2). Once this exercise is too easy, progress to eyes closed.

    

Figure 2 – Ball around back balance exercise

Ball Under Leg

Standing on one leg, take a ball under your leg whilst maintaining your balance (figure 3). Once this exercise is too easy, progress to eyes closed.

Figure 3 – Ball under leg balance exercise

Ball Circles Around Leg

Standing on one leg, move a ball around your leg whilst maintaining your balance (figure 4). Perform clockwise and then anti-clockwise. Once this exercise is too easy, progress to eyes closed.

Figure 4 – Ball circles around leg balance exercise

Ball Throws Against Wall

Standing on one leg, throw a ball against a wall or to a partner whilst maintaining your balance (figure 5).

Figure 5 – Ball throws against wall balance exercise

Side Throw Against Wall

 Standing on one leg, throw a ball across your body against a wall or to a partner whilst maintaining your balance (figure 6). Repeat the exercise, throwing the ball to the opposite side of your body.

Figure 6 – Side throw against wall balance exercise

Advanced Balance Exercises

Wobbleboard Balance Exercises

Standing on a wobbleboard with both feet, maintain your balance and try not to let the rim touch the ground (figure 7). Progress the exercise by doing circles with the rim touching the ground clockwise and then anticlockwise. Once this is too easy you can try these balance exercises with your eyes closed and, eventually, with only one leg eyes open and eyes closed.

Figure 7 – Wobbleboard balance exercises

Duradisc Balance Exercises

Begin standing on a Duradisc with both feet and maintain your balance. Progress the exercise by closing your eyes. Once this is too easy you can progress the exercise by balancing on one leg with eyes open and eventually with eyes closed.

Figure 8 – Duradisc balance exercise

Single Leg Jump and Hold (Multidirectional)

Using the general shape of a square, hop in different directions from one point of the square to the next (figure 9). Pause for 3 seconds once you have landed and maintain your balance. Progress this balance exercise by increasing the distance of the hop, or by closing your eyes.

Figure 9 – Single leg jump and hold (multidirectional)