Don’t forget to practice balance!  Did you know that:

  • Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults. Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths. (U.S. Centers for Disease Control and Prevention)
  • Even in athletes, flawed movement patterns and poor balance frequently cause painful joint injury such as foot and ankle problems, ACL knee injury and lower back pain.
  • Lets’ get started! Guidelines for fall prevention state that to be successful, at least 12 weeks (one to three times per week) of prolonged exercise is required. (American Geriatrics Society and British Geriatric Society 2011)

Balance is maintained using three systems in the body.  Discover which system is strongest for you?

  1. Sensory System: Stand in Tightrope Stance and Feel your Feet Working
  2. Ocular System: Stand in Tightrope Stance and Try Closing your Eyes.  Oh boy!
  3. Vestibular System (Inner Ear): Stand in Tightrope Stance when you have a bad cold.  Tricky!


Tight Rope Stance Holding Wall                                               Progressions: no wall hold or close eyes

Single Leg Balance and Reach Holding Wall                           Progressions: no wall hold or stand on Bosu

Calf Raise Holding Wall                                                            Progressions: no wall hold or try single leg

Mat Bird Dog Legs Only                                                            Progressions: arms only or opposite leg – arm  

Core Side Plank Knees Down                                                   Progressions: knees up or look up at top arm

Stability Ball March Holding Ball                                               Progressions: gradually take away hands

Lori Barker