Balance (Proprioception) Exercises - Dunsborough Physio Centre
At Dunsborough Physiotherapy Centre our highly skilled physiotherapists will not only assess and treat your condition, but also supply you with a relevant evidence-based physio rehabilitation program. Below are some of the more common exercises our physios prescribe. Ask your physiotherapist at Dunsborough Physio Centre which of these exercises may be appropriate for you, and receive guidance re: repetitions, resistance, stretch hold times and correct technique.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
 Single Leg Balance
Single Leg Balance
Stand on one leg trying to maintain your balance. To make more difficult try this with your arms crossed across your chest. Now try with eyes closed. Stand in a corner with your back to the corner if unsteady.  Single Leg Balance - Clock
Single Leg Balance - Clock
Stand on one leg maintaining your balance. Imagine a clock on the floor (your stance leg is in the centre). Lightly touch position 1 with your non-stance foot. Then return that leg to the starting position. Next, touch position 2 and return. Continue this to position 6.  Single Leg Balance - Reach
Single Leg Balance - Reach and Twist
Stand on one leg and maintain your balance. Next, reach forward and across your body with your opposite arm as far as you can without losing your balance. Return to original position. Maintain a slightly bent knee on the stance side.  Balance Disc Exercises
Single Leg Balance Disc
Stand on one leg maintaining your balance. Easier - double leg balance. More difficult - arms crossed across chest / eyes closed. Now try moving your non-stance leg out to the side / forward / backward and across the body. Variation - reach forward and return.  Single Leg Bosu Balance
Single Leg Bosu Balance
Maintain your balance while standing with one foot on bosu ball. Now move your other leg out to the side, in front of the body, behind, and across the body in front and behind. Make easier - both feet on bosu ball. Increase difficulty - eyes closed / arms crossed. |
 Heel-Toe Balance
Heel-Toe Balance
Stand with your big toe touching your heel. Alternate feet. Now try walking forward / backward heel-to-toe.  Single Leg Dead Lift
Single Leg Dead Lift
While standing on one leg, bend forward touching the ground as you extend your leg behind you, then return to the original position. Keep your legs straight and maintaining your balance through the movement.  Wobble Board Exercises
Wobble Board
Stand on wobble board - attempt to keep the edges off the ground - roll edges along the ground (clockwise / anti-clockwise). More difficult - single leg / eyes closed.  Inverted Bosu Double Leg Balance
Inverted Bosu - Double Leg Balance
Maintain your balance while standing on top of an inverted Bosu Ball with both legs. Increase difficulty - rock the edges forward / backward / to left and right. Try with eyes closed / single leg. |