Balance problems can affect your quality of life, and even result in a fall that causes a serious injury. To improve your balance and decrease your risk of a fall-related injury, it’s important to see an ENT or audiologist. However, there are some ways you can improve your balance through at-home exercises.
Before Starting
With each of the exercises outlined below, make sure to start off slow. It’s best to have someone around to help you in case you start to lose your balance, but if this isn’t possible, you can practice with your back to a wall and with a chair in front of you to grab onto.
As you progress and the exercises become easier, try to increase the duration or number of repetitions, and work toward completing the exercises with your eyes closed. For best results, do these exercises once to twice per day.
Romberg Exercise
For this exercise, put your feet together and your arms to your side. Hold this position for at least 30 seconds.
Standing Sway Exercise
For the forward-to-back version, stand with your feet shoulder-width apart and your arms to your sides. Gently sway forward then backward, shifting your weight from your toes to your heels, but without lifting any part of your foot. Slowly increase how far you can sway without taking a step. Try this 20 times.
For the side-to-side version, stand in the same stance, but sway to the right and left, shifting your weight from foot to foot, again without lifting your feet. Slowly increase how far you can sway without taking a step. Do 20 repetitions.
For both versions, be sure your shoulders and hips move together, and do not bend at the waist.
Marching in Place
Stand with your feet slightly apart in a position that feels natural and put your arms at your sides. March in place, lifting your knees as high as you can toward the ceiling. Try 20 reps.
Head Movements While Standing
While standing in a comfortable position, try:
- Moving your head up and down 10 times
- Moving your head side to side 10 times
- Moving your head diagonally up and down 10 times
- Moving your head diagonally up and down on the other side 10 times
For more information about at-home exercises or to schedule an appointment for a balance test, call the experts at ENT of Georgia today!
