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Do you feel like your balance is progressively getting worse? This is common as you age, however, there is a solution to counteract this age-related loss of balance. Dynamic balance exercises physical therapy are commonly missed exercises in most people’s lives. Dynamic balance exercises should be part of your training program or at very least, your daily routine.
Before we can understand why you should be doing dynamic balance exercises you should first understand what exactly dynamic balance exercises are and how dynamic balance exercises differ from other balance exercises. This post will provide the 11 best dynamic balance exercises to improve stability in seniors. This will include detailed explanations on how and why to perform these exercises and pictures!
Static vs. Dynamic Balance
Static balance is the ability to balance while staying in one position. Dynamic exercises, on the other hand is the ability to maintain balance while moving.
Static Balance Exercises
An example of a static balance exercise is standing on one leg or balancing with your feet together. Although your body moves slightly to maintain this position, the goal is to stay still in this position.
Dynamic Balance Exercises Examples
Some dynamic balance examples are standing marches or walking lunges. An even more basic example of this is walking. So which balance exercises are best? Dynamic balance is more functional since as human beings, we are always moving.
Fall Risk
As people age they become greater risk of falls. In the US one 1 of every 4 older adults over the age of 65 will fall each year. As people age their fear of falling also increases.
Good balance control can decrease fall risk in older people. There are a number of factors that increase the risk of falls in elderly people. These include vertigo, neurological diseases, low blood pressure, weakness, and decreased reflexes.
Types Of Balance Issues
Before delving into how to treat balance deficits, it’s first important to understand the different causes of balance issues.
- Vertigo
- Vertigo is a dysfunction of the vestibular system. It is an inner ear problems. It can cause dizziness, loss of balance and a sensation that the environment around you is spinning. These uncomfortable sensations can result in falls, especially in elderly patients.
- The most common type of vertigo is benign proximal positional vertigo (BPPV.) This occurs when the small crystals in the inner ear become dislodged. This can cause a very uncomfortable sensation for the patient with vertigo.
- If you suspect you have vertigo you should see your doctor who will most likely refer you to a physical therapy clinic. A physical therapist can provide you with specific vestibular exercises to treat vertigo.
- Neurological Diseases (Parkinson’s Disease, Stroke, etc.)
- Neurological diseases such as Parkinson’s Disease is a progressive disease, meaning it gets worse with time. It can cause uncontrollable movements, stiffness and loss of balance. This loss of balance can result in difficulty walking and higher risk of falls. The older an adult gets they more prone they are to develop a neurological disease.
- For people that have had strokes, they may be at a greater risk of falling due to weakness on one side. They may be unable to fully lift their foot to clear the floor or to catch themselves after tripping. Their center of gravity may have changed as a result of the stroke which will affect their balance.
- Patients in this category need to find their new center of gravity and change their base of support based on this. Typically a wider base of support will provide more stability and balance than a narrow base of support.
- Orthostatic Hypotension
- Hypotension or low blood pressure can occur in all ages but is is most prevalent in older people. Hypotension is when blood pressure drops when changing position. For example when someone moves positions from lying down to sitting or sitting to standing, blood pressure can drop.
- As we age the body becomes less efficient in adapting to change of position. If the blood pressure rapidly drops when standing up, it can result in the person fainting.
- Weakness
- As people age they lose muscle mass and have muscle weakness. This is are related muscle loss is called sarcopenia. This weakness, especially in the lower body can result in falls. Older people usually do not have good posture and have rounded shoulders with a forward flexed posture known as kyphosis. This can increase their risk of falling forwards.
- Reflex Speed
- Reflexes slow with age. When a younger adult trips they are able to use their quick reflexes to catch themselves. When an older person trips their reflex time is typically too slow to catch themselves, which results in a fall.
Who are Dynamic Exercises For?
Dynamic balance is important for people of all ages. Balance training can decrease risk of falls, improve ability to perform activities of daily living and improve quality of life. People of all ages should participate in dynamic balance activities.
The type of dynamic balance exercises that each age group will perform will depend on their current physical exercise level and physical ability.
Anyone from the above categories should incorporate balance training into their exercise program. This includes people with vertigo, neurological disease such as Parkinson’s disease or previous stroke, older adults and anyone rehabbing an injury.
Exercises: Dynamic Balance Exercises Physical Therapy
Dynamic balance exercises are the best way to improve your overall balance. For all of these physical therapy exercises it is important to stand next to sturdy surface for safety.
Dynamic Balance Exercises For Elderly
Dynamic balance exercises for elderly are arguably one of the most important forms of exercise for the elderly. These include standing marches, retro walking, side steps, tandem walking, bird dog, walking marches, weight shifting/ rocking, walking lunges, butt kicks, tai chi and any balance board exercises.
- Standing Marches
- Start by standing next to a supportive surface such as a kitchen counter. Now start marching in place! The goal is to not need to hold onto the kitchen counter. It is there for safety in the event you need to quickly rebalance yourself.
- This exercise should be performed slowly and controlled. You should not be able to hear your foot hitting the ground each time you place your foot down. If this is too easy you can also perform this on a balance pad or foam pad. This will create an unstable surface and make balancing more challenging. You can buy a balance pad or foam pad here.
- If you feel hip pain with this exercise and suspect a labral tear you can find 9 Easy Exercises For Hip Labral Tear.
- Retro Walking
- Again, your starting position should be next to sturdy surface for safety. Now slowly take steps backwards. Be sure to take big steps past each foot, rather than bringing your foot right next to your other one.
- With this exercise it is ok to practice a stepping strategy as long as you have a physical therapist or trained professional is guarding you in the event you are unable to rebalance yourself independently.
- A stepping strategy is performed when instead of immediately grabbing onto a sturdy surface to rebalance, you take a big step to rebalance yourself. If this exercise feels too easy you can perform it on an unstable surface such as a foam balance beam.
- Side Steps
- Stand with your feet hip width apart and your knees slightly bent. Take 10 side steps to the left and then 10 steps back to the right. Again it is always a good idea to perform this exercise near a supportive surface incase you need help rebalancing yourself. This exercise works on improving dynamic balance and leg strength.
- Tandem Walking
- Stand near sturdy surface or a kitchen counter and start walking in a straight line with a heel toe pattern. Pretend like you are walking on a tightrope or balance beam. If you feel like you are losing your balance practice your stepping strategy. You can buy a foam balance beam here.
- A stepping strategy is when you take one big step to rebalance yourself rather than a physical therapist helping to rebalance you or you grabbing onto other objects to rebalance yourself. A good stepping strategy can aide in fall prevention.
- Balance Board
- Dynamic balance exercises physical therapy are very important in reducing the risk of falls. To perform this exercise stand on the balance board so that it wobbles side to side. It should feel similar to surfing or skateboarding. Now shift your weight from side to side by slowly tapping the end of the board on the ground to the right and then to the left. The key is to perform this in a control motion.
- After 10 reps, step off the board and turn the board so it wobbles front and back. Step back onto the board and slowly shift your weight forwards and backwards while slowly tapping each end of the board fw/bw.
- You can buy my favorite anti slip balance board here.
- Tai Chi
- A randomized controlled trial found that tai chi can reduce fall risk by up to 45%. Tai chi improves muscles strength, balance, flexibility and posture. An example of tai chi exercises are raising your arms above your head with your palms facing up. As you exhale you should slowly bring the arms back down. Many tai chi exercises can be performed sitting and standing making it a great exercise routine for any level.
- Bird Dog
- This is a unique dynamic balance exercise physical therapy exercise because it does not fall into the typical dynamic balance exercises. This works on dynamic balance, but it works on it without standing. It also works on the core muscles and muscle strength. Core strength is very important in good balance control.
- You will start on your hands and knees with your hands directly beneath your shoulder and your knees directly beneath your hips. Now activate or tighten your abdominal muscles and reach forward with one hand while extending your opposite leg back. Now return to starting position.
- Too easy? You can perform this exercise by placing an unstable surface such as a balance pad or balance disk underneath one knee or hand.
- This exercise is also a great exercise if you suffer from back pain. You can find 7 Miraculous Exercises For Lower Back And Hamstring Pain here.
- Walking Marches
- Walk and march! This is a progression from the standing marches. Raise your leg up with your knee bent as high as you can while taking a step. This exercise is all about control. Try to avoid uncontrollably stomping your feet each time you place your feet down.
- Weight Shifting/Rocking
- Stand with your feet staggered with one foot slightly in front of the other and rock forward and backward. This is a lower level dynamic balance exercise that is perfect for someone with poor balance control.
- Walking Lunges
- This is a strengthening exercise as well as a dynamic balance exercise. You will begin by taking a big step forward and lunge forward. Focus on not leaning too far forward to the point that your front knee goes over your toes. Now take a big step with your back leg , making sure that it passes your front leg to perform another lunge. Continue these walking lunges for 10 lunges.
- Butt Kicks
- Start walking along a straight line and bending your knee back like you are trying to kick your butt. It is ok if you do not have enough flexibility to actually kick your butt. The goal with this exercise is to control your leg each time you kick your butt and take another step. Try to take large steps, one leg past the other.
Dynamic Sitting Balance Activities Physical Therapy
Although the majority of dynamic exercises are performed standing, dynamic exercises can also be performed while sitting. Dynamic sitting balance activities are especially beneficial for patients in wheelchairs or patient’s with poor standing balance. Some examples include abdominal twists, side bends, knee lifts and anterior/ posterior weight shifting. You can find 27 Best Exercises For Elderly In Wheelchairs here,
Summary of Dynamic Balance Exercises Physical Therapy
The good news is that it is possible to improve your balance! People with good balance have good balance due to dynamic balance training. Although static balance exercises, such as single leg stance and tandem stance (one foot directly in front of the other) are good exercises, they are not advanced balance exercises that will give you overall good balance control.
Dynamic balance exercises physical therapy exercises are the most important balance exercises that should be incorporated into anyone’s treatment program.
The best treatment plan will incorporate dynamic balance exercises, core strengthening and lower/upper body strength training into daily activities. As always consult your doctor and go to a physical therapist for a formal evaluation if necessary. Is knee pain preventing you from performing some of these exercises? Check out 9 Forgotten Knee Exercises For Pain.
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