How to Get Better Balance at Home or ANYWHERE (30+)
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- เผยแพร่เมื่อ 6 มิ.ย. 2024
- This simple set of home balance exercises is good for seniors, the middle aged, and young people. Learn how to improve your balance at home with beginner, intermediate, and advanced versions of this balance exercise.
HELPFUL LINKS
Powerful, Simple Leg Strength and Balance Exercise: • Powerful, Simple Leg S...
Why Elderly Should Improve Balance: • Why Old People Should ...
Improve Your Balance with This game: • 2 Ways to Improve Your...
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ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
00:00 - Intro
00:35 - Beginner Level Balance Exercise
04:32 - Toe Reach and Taps
09:07 - Thanks!
09:35 - Advanced Balance Toe Reach and Tap
12:32 - How often and how much?
14:28 - Balance Exercise Safety
18:07 - Closing
#uprighthealth #balance #improvebalance #seniorsfitness #overthehill #hipmobility #hipstrength
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How do these balance exercises feel for you? Drop me a comment! 🙏
I'm a 77-year old woman who started off this session today with help of an office chair for balance, but at the conclusion of your balance exercises today, I was able to feel I could do the around-the-world ones with toe taps without the use of the chair for help. So just in one less than 20-minute session, I felt more confidence with my balance. Thank you so much, Matt, for demonstrating exactly how anyone no matter their age is able to improve their balance!
About ten years ago, I developed vertigo. It was explained to me, that my eyes, ears and body were telling my brain different things about where my body actually was, and this was causing dizziness and a loss of balance. The doctor offered a "solution", which would take the input of my ears out of the equation, but leave me deaf....um..... no thanks. I started doing "grounding" exercises, to get my brain to listen to my physical being, feet, legs, torso.. more than my ears. I appreciate your balance exercises, because they teach my brain what certain body positions feel like, keep my muscles strong enough to resist falling from those positions, and teach my muscles the mechanics to get me back to center. Keeping my body strong and flexible means not living in fear of falling. Thanks. I hope this New Year brings you Peace and Joy
As an almost 62-year-old grandmother of a very active 3-year-old, I need to make sure that I can balance and remain active enough to keep this little firecracker entertained! You give solid advice that should help me to stay active and safe with my grandson. Thank you for all you do❤
You want to know why better balance is so very much important to me? Here it goes.
I'm a 45yo trans-guy. I began transitioning only about 3 years ago. Up until that point (so, for 25-30 years roughly) I felt more an more detached from my body, never feeling at home, always wanting to escape.
Now, that my body slowly becomes my own I notice that I don't feel "grounded". I want to feel more agile, more alive. For that I exercise my muscles, my endurace, I lose weight, I'm standing/sitting/walking more upright, and I want that balance to feel safer on my feet.
Your tutorials help a lot with all of that. Thank you so much. 💖
I turn 61 tomorrow! I came to your channel searching for glute exercises for knee pain. Thanks!
You're welcome!
I do strength and balance training for my horse riding
My horses work hard, so I work hard to stay in shape for them
I'm a 70 yr old woman and my son texted me your video because I have balance problems so I'm trying it and I feel the burn in my butt and thighs which were getting flabby. This is great, thankyou David (my son) and to you too lol
You and Boney are an inspiration, Matt. I’m going outside in the rain and practice balancing right now!
Rock on!
I started with a trainer for a golf workout over the winter. I have been very sedentary for the past year since I retired. The only “exercise” I was doing was walking 18 holes a few days a week without carrying my bag. Since it’s winter, I have really been sedentary! My balance has always been pretty poor. He wanted me to do one legged hip hinges. That was very challenging. I really think I need to the exercises you are talking about here first.
You asked what brought us to this video. Many of us subscribe to your channel. But this balance video is what I need today. Bad bad ankle sprain, in PT now, but can't seem to recover the extraordinary balance I had previously. Thanks for all you teach us.
I have MS and my balance is maybe 75% with the weakness of my left leg. I have you on now for the first time and I intend to work with you and do better. Thank you.
I’m 63 and have been strength training my whole life (500x10 deadlifts). Strength is not a problem, flexibility and balance is. I’ve been watching your videos and I can already tell a difference. My biggest issue is a strength imbalance between my right and left hip due to an injury two years ago. It is getting better!
I’m kissing 70. Been extremely sedentary since 2020. Gained lots of weight. I bought your hip course and it’s helped me get started.
Love the exercises, especially now that I'm in my late 50s, I find it a bit more challenging to recover from off balance situations. BTW, when you used your skeleton hip demo and it creaked every time you moved it around, that's exactly how my hip sounds 😂
lol - Keep mobilizing and strengthening the hips. The cracking will reduce over time!
I'm here because I have a neuro disorder that affects my gait and balance. I'm losing control of muscles if I'm not working out. These exercises are my PT!
Whenever I am in line in a store, I stand on 1 foot without using my hands to lean on anything
If it’s a really good day, I stand on 1 foot and then turn my torso and head to look around while still balancing on 1 foot
Just doing this in the grocery stores has improved my balance tremendously 😀😀😀
Props for rain-balance exercising!
Rain jackets for the win!
I’m here because while hiking down hill or uphill on uneven terrain, I notice I’m a bit unsteady - especially downhill. Maybe I have a bit of vertigo or fear of heights too. Muscularity and balance can’t hurt!
I came here because I broke the 1st, 2nd, 5th metatarsal’s, the medial and lateral cuniforms, the cuboid, and talus head falling in a sprinkler box in my yard 4 weeks ago. I’ll be non weight bearing for at minimum 2 more weeks. Your video on raising up from the floor on one leg was very helpful. I’m also 51, have osteoarthritis and out of shape.
I am loving your videos! I came looking for some stretching and hip/glute work because of SI joint problems. Now Im running thru everything you do. I am a 72 yr old woman who was fit and then spent a decade not doing much. I do ride my horse about once a week (he's elderly too) and was feeling like I had more balance in my butt than on my feet. After doing this video one time, I know where I need work. plus I feel like it is still working the muscles I need to use to help the SI joint pain. thank you!
I am 5i and a trail runner. Balance and strength change over time even when you work on them a lot. I'm always looking for different ideas and exercises. Thank you for providing both
Matt, you are a genuine human being ❤
Great video! Thanks! Will do these every day
You are so helpful, thank you. I’m 68 and really need to improve my balance to be ready for those possible mishaps when I get older. Better now while I’m relatively strong. So many of your exercises are saved to my exercise folder on my computer. I just started doing a balance routine 3 days a week. Now I can add this one 👍
I am recovering from a bad calf tear. I’m still going to Physio and getting treatment. It’s been a year and a half. I try to balance on one leg and only get to a Count to 5-10. I will try your first exercise.
Edit: first time I stood on a yoga ball many years ago, I nearly hurt myself. Had a laugh when you said that. Second time was ok though. Don’t think I’ll be doing that anymore.
I’m here for balance mobility and strength. Love your content. Thankyou
Thanks for putting this out. For me, it’s just a personal thing to gain balance. I did break my ankle a while back. This messed up my balance quite a bit.
Found your videos originally for back pain and posture.
I used to have excellent balance and flexibility when i was younger. Now 45 and in a very non active occupation, I found that I miss. Also, my body just aches more. It was time to do something about it. Thanks for the videos.
I have started walking a lot more and my ankles feel really weak and tight, plus my hips and lower back are tight. I watch all of your videos and didn't think this video would help those things but it already brought some relief.
I enjoy your sense of humor!😅 Your son is adorable!
FANTASTIC!
I love the information.
Thanks for watching!
I'm so glad I stumbled across this! Thank you! I have an inner ear problem and get vertigo depending on my head position. I fall frequently because of that. This sounds like it could help.
I came to this video because in my late 40s I discovered I couldn’t do tree pose. I had decided maybe it was related to my ear and/or ankle injury and wrote off imbalance as something I had to live with. In 2022 I lost my Mother 5 days after a fall. Fast forward to early last year when I went back to yoga but limited myself to Yin Yoga (which I love don’t get me wrong) where we don’t stand. I found many of your other videos and understood it wasn’t about my ear or ankle. I’ve been working hard on hip strength and was able to safely perform a standing exercise on a pilates reformer yesterday. I’m excited to keep working on it!
Thanks!
Your support is much appreciated!
I watched this since I am at the end of my 50's and suffer from vertigo at times, so anything I can do to help maintain my balance will certainly pay dividends.
Very amazing “workout.” I’ve been doing the “standing on leg” thing three times a day for quite a few weeks - with my eyes wide open. I can’t get beyond 45 seconds, so my goal to improve balance stopped as well. Flash forward to this morning. I’m trying the first exercise you suggest. I quickly find out how much a workout it is. I also feel unbalanced when I move my rear leg, thereby showing little progress my one-leg technique made after several weeks. Your technique what I’m going be using from now on!
Nice one, so much more interesting than the usual "stand on one foot while brushing your teeth". And the exercises in the rain made me smile. :-)
Which reminds of something that happened when I was out hillwalking with a friend. Two blokes coming down the hill stopped to tell me off for having my hands in my pockets, as I wouldn't be able to catch myself if I fell.
Now, I did appreciate they were trying to help someone they thought in need, so I just thanked them politely. But as someone who's been climbing for decades I couldn't help feeling a bit insulted that they assumed I was a beginner who needed instruction. (Had to vent there, sorry!)
But I guess that does make the point that even without a life of crime we can sometimes handcuff ourselves.
I do still walk with my hands in my pockets, though, even when out on the hills...
Awwwwww, l🥰ve the kid! 😘❤️❤️❤️❤️
I love the kid too!
Thank you! I have CMT and so does my dad. I sent this to him as well. I sure hope this helps!!
Actually- I had surgery to help with my feet. I got my tendons lengthened. Well ever since, I can’t stand on my tiptoes anymore. Any suggestions?
Thanks Matt! I have been working on my balance for some 4 years now (I'm 68) and found the best foundation exercise was to stand up to put my shoes and socks (or sandals) on and off EVERY morning and night - no sitting (no exceptions either!), but obviously hanging on to something at first - after about a year hardly any hanging on and these days I can hold my leg up high to slip on a sock - still bend down to do up the shoelaces though, hah! Swivelling across the floor on 2 feet at first (holding onto a pole at first) and then only one foot at a time also helps with stability and strength in 'awkward' situations - you can save yourself!
What is swiveling across the floor? Not sure what you mean but I want to try all ideas that work!
@Beth-77 The 'swivelling' is an exercise I got from another youtube duo, but I can't find it sorry. You need a pole to hold onto at the start, and in socks or barefeet on carpet you swivel ( a bit like doing the 'twist' but moving sideways) your 2 feet sideways (hip length apart) for 6-8 moves and back again. Slowly, over weeks etc less holding of pole, then eventually no pole and on one foot only! (This took me about 6 months, and still wobbly) - it REALLY helps when you might feel like you're going to fall but but 'swivelling' you regain your balance - feels great, empowering!
Upright Health I believe you about FAI. I've been suffering for years now and have just discovered you. Thank goodness. Finally logic that makes sense and a complete, expansive set of exercises to resolve it! What are your very best videos for removing FAI pain?
As a 65+ senior, my balance has all but disappeared. A past fall broke my foot in 3 places. Great videos! TFS! Why record in the rain?☔️🤔//❤️🌴😎
I love your videos. TH-cam just started recommending them to me for flat foot. I was in a slower speed car impact accident end of 2020 and my pain was "achy and sore" Something I thought I would get over. But nope. being in my mid-50's the body isn't the same even though I've kept active. I used to have the best balance on my left foot (with excellent balance overall), but I have been trying to do forward Ts since May 2023.... I still can't get them done without being out of balance due to my ankle. Can a 55 year old ankle heel? I finally got talked into a cortisol shot today. Thank you so much for your videos. They help me get off my butt and start moving, trying out your suggested activities.
At age 68, I've been falling a couple times a year for the past 5 years. No damage as I know how to land and roll to avoid serious harm. My iPhone keeps telling me my gait is unstable and I'm at risk for a fall. I want to be stable. I have strength and I regularly spend my time doing logging; felling, limbing, and bucking trees for firewood we use to heat throughout the winter. I'm just hoping to discover what is making me unstable at times.
Loving your content man! Your voice is very calming. I’m trying to get better at single leg exercises for lower body day (pistol squat, single leg RDL, etc) but I find my balance is lacking.
Just keep on working at it. Takes time!
I noticed, yesterday, when I stood up and wanted to slide into my slippers one foot at a time, I was off balance and had to touch the couch with my hand in order to put my slippers on! I realized I really need to work on my balance!
Do ballet barre exercises (see Kathryn Morgan channel) and also learn other types of dance, like Latin dance or swing. You’ll be using all those moves he showed and having lots of fun too!
There are SO many things I need to work on... How do I do this without it taking up my entire day?
Just do bits and pieces in chunks of 5 minutes-15 minutes. :)
A full balance routine would be so helpful ,can you share one that we can follow 3 days a week? Please 😊
turns out i was doing this in my house some times and never realized i was following along with an upright health video that i havent seen yet
#Inception
I’m generally hand-cuff free as well 😂 you’re hilarious
I’m concerned about my balance since my posterior tibialis tendon ruptured as a side effect of taking an antibiotic about 13 years ago. I wear a modified afo brace. As I’m aging, balance is a bigger concern and hard to achieve without my posterior tibial tendon. PSA: stay away from fluoroquinolones (ie; Cipro, Avalox)
After a 20+ year naval career I had great balance, but after having both knees replaced and a hip replacement I loss my sea legs and swagger. Now at 73 trying to restore balance.
I am old (79) and was diagnosed with Parkinson’s last June. Loss of balance increases risk of falling.
Can you please do a safe lifting video, real world. I work in a hospital and am constantly shifting patients up beds and finding myself in awkward positions which must be held
I have a neuro degenerative disorder SCA2(spino cerebellar ataxia type 2) which causes bad balance among other things.
BTW love your shoes; what are they?
I just feel that I'm getting weaker due to lack of activity and balance is one place which is most noticeable.
your channel is a life changer. ATM !
What brand of barefoot shoes do you recommend ?
I'm 67and been told I need a hip op... don't want one🤔
I was wondering why your skeleton had a pad underneath it until you hit your head on it ...but thanks for the video ! 😊
👍❤️
Lost flexibility and strength of my left leg. Lots of stretches to be able to get the left heel down while walking and standing.
Ballett is quite the martial art
Is it recommended to do these exercises with footwear on?For me it's a lot more difficult barefoot.
When you're ready, do 'em barefoot!
So…if i am older than 70, i should not do these?
Matt, I have to confess. I'm in love with little skeleton man.These videos are the best, and it's in part because I'm laughing about what I'm doing.
I'm 64 and these exercises have changed the way I move in the world. In a great way. THANK YOU.
Glad you like them!
I want to know about your orange and blue shoes, I've just started my barefoot journey.
Why does it look like you have your trousers on back-to-front?
?
Are your glasses on back to front? 😅
Don't try pistol squats on a wobble board like I did when I was in my late 50's - that created 8 months of popliteus problems!
Yes. Definitely do not do that without lots of training beforehand.
Ever hear of these problems coming from shaolin temple monks?