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Effective Balance and Strength Exercises

The document outlines a series of exercise programs designed to improve balance, strength, and coordination. It includes detailed instructions for various exercises such as standing on one leg, leg lifts, and reaching for objects, with specified repetitions and sets. The exercises are suitable for individuals looking to enhance their physical fitness while maintaining proper posture and control.

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ngomanedelight482
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3 views3 pages

Effective Balance and Strength Exercises

The document outlines a series of exercise programs designed to improve balance, strength, and coordination. It includes detailed instructions for various exercises such as standing on one leg, leg lifts, and reaching for objects, with specified repetitions and sets. The exercises are suitable for individuals looking to enhance their physical fitness while maintaining proper posture and control.

Uploaded by

ngomanedelight482
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

EXERCISE PROGRAM.

Starting Position: Stand with your


feet hip-width apart, maintaining an
upright posture with your back
against the wall for support.

Slowly shift your body weight onto


the left foot. When weight is
supported by the left leg, slightly lift
the right leg up. Maintain balance
while in this position and hold for 10
seconds then return to Centre.

Repeat 5 times

Starting position: Lie on your back


your body is in a straight line from
head to heels,
Ensure your top leg is straight and
aligned with your hip. Take your leg
to the side slowly away from your
body , then back to midline.

Do 5 repetitions of 2 sets

Starting position: Sit upright on a


chair with your back straight. Both
feet touching the floor.

Straighten your leg until it is parallel


to the floor. Hold the extended
position for a second or two,
squeezing the muscles at the front of
your thigh. Slowly lower the leg back
to the floor

Repeat 10 times of 2 sets


Starting position: Sit comfortably in a
chair, maintain upright position.
Clasp both hands together in front of
your chest.

Move both hand in different


directions, move up and down (10x)
then move side to side (10x)

Starting position: sitting upright in


chair and having a table with cup
Infront of you

Reach for the cup, grip with hands,


pick it up and place it in marked
position next to the cup.

Repeat (5x3)

Starting position: Stand upright with


both feet on the floor, with a step in-
front of you, preferably a 10cm long
step

Lift your left up bending hip and knee


to place on step, hold for 3 seconds
then take leg back down.

Repeat (2x5)

Can progress to doing 3 sets and side


steps
Stating position: Sit at the edge of
the chair with feet flat on the floor,
shoulder-width apart, and slightly
behind your knees, hold hands
together in front of chest.

Standing: Lean forward, shifting your


weight to the front of your feet and
push through your feet to stand
upright. Avoid using your hands for
support.

Sitting: Bend your knees and slowly


lower yourself back into the chair
with control.

Do 2 sets of 5 repetitions

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