Balance Exercises - Top 5 Balance Exercises for Fall Prevention

[@shishya99]

I'm also 86 and I've never fallen....come close though. I've only been doing this for two days but I'm feeling a great deal more confident. I have high hopes moving forward. Thanks Dr. Ben!!

[@DrBenPT]

You're very welcome! Thanks so much for stopping by and commenting! I'm glad you found this helpful!

[@ronaldwilson8941]

How do you stregthen thigh muscles with motor axonal polyneuropathy.(Elderly) thanks

[@ronaldwilson8941]

​@@DrBenPTi I have M.A. Pollyneuropathy and Arthrytus in both knees. What do you suggest. Thank You Ron Wilson.

[@janicecrose376]

Dr. Ben, I have had 2 AVM's and 2 fractures from falls. Your the first person to address balance issues in a very compassionate and knowledgeable way....actually addressing balance as to where I'm at. I can tell you see the person as an INDIVIDUAL. THANKS!!!

[@grahamwatson1543]

Great short video on balance. I am 76 and took a tumble about three years ago. Now I was a national gymnast and this may have saved me from a serious injury particularly as I have good spacial awareness. I took most of the force on my hands, by going through a press-up position. I put the incident down to my failing eyesight and my decreased leg strength. In years gone by I frequently turned on my ankles particularly when engaged in sporting activities. After non weight bearing ankle exercises I used a wobble board and rehearsed several proprioceptive exercises. This has certainly paid dividends.

[@DrBenPT]

Thanks for stopping by and sharing your experience!!

[@nirup54]

Very nice vidio thank u sir

[@a.hamidsaleemi5127]

A ver useful set of exercises. Than You.

[@edwinjoern5955]

L9

[@kamlijava4255]

I am 74 i have parkinson i am falling down many times

[@lauradimama9794]

I’m a fellow PT and I appreciate your video so much and plan to use it as a reference and learning tool for people who will benefit.

[@DrBenPT]

Wow! Coming from a PT colleague, that means so much to me! Thank you so much for your kind words!

[@lauradimama9794]

@@DrBenPT ♥️

[@lauradimama9794]

@@DrBenPT I’m cheering you on and I appreciate your clear and helpful content. Well done. Keep it up!!

[@orangedog1189]

I've lately become extremely unsteady walking, like can't walk without veering left or right. I went to the doc about it but she didn't seem to address the issue! So I was happy to find your channel, because I know these exercises are what I need. They make sense. It's a pity the doc didn't think of recommending them to me. Thank you Ben

[@philtorres2975]

I have had a couple of falls fortunately no broken bones just a scrapped elbow, do have neuropathy and lower back issues. Will definitely be doing your recommended exercises. Thank you.

[@debradarr2509]

I’m 65 & ride my bike outside up to 20 miles in one day. I walk 4/5 miles with no issues. I’ve fallen twice in the past 2 weeks due to uneven sidewalks. Even hit my head hard on the cement yesterday when I fell the 2nd time. Thankfully no broken bones or issues from the falls. I will do your exercises until the day I’m gone & thank you for the video. Our city( va beach, Va) & probably many cities need to do a better job of maintaining sidewalks for all ages that use them.

[@damon4802]

You should be riding on the road. It's usuallly better maintaiined.

[@debradarr2509]

@@damon4802 true the roads have less debris & better maintained but idiot drivers will run you over. Just saying take care

[@joanreynolds2645]

Much appreciated after a fall for support and remedying future falls

[@missaysa]

This is a video I am very happy I stumbled into ! GREAT balance exercices I will be teaching my senior students this afternoon ! Thank you !!! Greetings from France !

[@DrBenPT]

Thanks so much missaysa! I hope the class went well! :)

[@missaysa]

It did ! Thank you ! :)

[@RachelLovejoy]

I'm 71 and currently going to a local ortho clinic to work on my balance. I have 2 more weeks to go after this, so I've been looking for alternatives that I can do at home. I've seen a few that all seem to share similar moves and activities. But so far, I am leaning toward (no pun intended) Dr. Ben's very gentle approach.

[@DrBenPT]

Thanks so much Rachel! I always try my best to make sure that there are ways to modify the exercises so that they fit people's needs! Happy balancing!

[@RachelLovejoy]

@@DrBenPT Thank you!

[@marilynwhorton178]

These exercises will be beneficial. I am 72 years old. My right eye had to be sewn almost completely shut. Therefore, my depth perception as well as my balance are affected. Thank you for suggesting the kitchen counter instead of a chair to hold on to.

[@toriwolf5978]

I’m a senior of 72 years young I’m in pretty good shape walk tons but my balance is not good so thank you so much for posting this I have have a few really bad falls broke a few bones so I’m trying to work on my balance which is terrible so going to do these exercises !! New sub here !!💖💖💖

[@suek7086]

Thank you very much. I’ve been looking for balance exercises and found this in my feed.

[@DrBenPT]

You're welcome! Glad this was helpful information!

[@GmaPat89]

Glad I discovered this sight! I have fallen 3 times for loosing my balance...hope your suggestions will help me!!

[@DrBenPT]

Thanks so much for stopping by and commenting! Best wishes in your balance journey!

[@azizkarim]

The best video covering Balancing . Thanks for sharing 🙏🙏🙏

[@DrBenPT]

Thanks for stopping by! I'm so glad you found this video helpful! Best wishes to you!

[@junegoodings3973]

Thank you for your video I'm been having balance problem fo a few years not and it is impacting my life feel very nervous so I'm going to try your exercises hopefully my balance improves and my confidence to be able to go places again I'm 69 years old

[@jeffsimslmt]

Sweet video. I like the slideshow validating the purpose of the exercises. I like the exercises. Elegant editing too.

[@DrBenPT]

Thanks so much for your feedback!

[@bettyboop1524]

I've been searching for a video on balance and so many are way too technical and confusing. I really don't need to know the bone structure of my foot, or what my butt muscles look like - sigh. What I want to know is what can I do easily at home to get my balance back. Thank you so very much, I am sending this video to my sister in law who has issues with falling.

[@owenroach9693]

heartly forde

[@movdqa]

I had a couple of falls in 2018 (down stairs) so I started doing balance exercises. The exercises that I picked were Tree Pose, Warrior 1, 2, 3, Half-Moon Pose, Eagle Pose, Side Angle Pose and Triangle Pose. I try to hold each pose for 60-90 seconds for each leg and I think that they engage all of the aspects that your body requires for balance. I do single-leg squats from time to time and those are good for keeping some of your core muscles strong. I am usually sore for a day or two after doing those. There's a lot of stuff to avoid falls as well that are related to home layout and you can get a social worker to come in to do a consultation on your home layout to fix problems with your living space that could lead to falls.

[@lucius10]

Michael Moy Thanks. Congratulations on being able to do the exercises you're talking about, but I'd like to know how old you are?

[@DrBenPT]

Thanks so much for sharing your experience! Having a safe environment is also definitely an important aspect to avoiding falls!

[@lucius10]

@@DrBenPT 👍

[@iamosiris3254]

Thankyou Dr. Ben. I'll try these exercises out. I have Pironeal tendonitis which has adversely effected my balance and walking style. I can have a lot of trouble keeping my balance when I walk up stairs or steps, something that I like to do for exercise. I live in Wellington, New Zealand, which is a very hilly (and windy) city. I am slowly recovering from my Pironeal tendonitis and endeavouring to at least approach what I used to do so easily when I was younger. I am 64. Thanks for the video. Cheers!

[@DrBenPT]

Hi there! Yes, that kind of tendonitis can be difficult, both because of pain and potential balance issues! An important thing would be to strengthen the peroneal muscles and tendons in a pain free range to the point that it can handle the stress of prolonged walking! It can be done, but it takes time and making sure you don't do too much activity where the tendon just continues to become aggravated. Also, fun fact, my wife and I were just in New Zealand in November/December 2019! We love Wellington (and all of New Zealand!)

[@monicabishop5390]

Lml

[@charliea1662]

Thank you this is one of the best videos I have come across, and you really seem to know what you are talking about! I have had Diabetes Type 1 for 63 years, and unfortunately have some neuropathy in my feet. I have very poor movement in my feet, can’t wriggle my toes, or move my feet up and down at all well. I also had a carcinoma in my ankle, which seems to have left me with great difficulty balancing! However, I really want to try your exercises…..I am also riding a Trike Bike, which I love, it is electric assisted pedalling, which is brilliant. Thank you 💐💐🌟again, trying to stay alive and keep my legs going

[@DrBenPT]

Thanks so much for stopping by and commenting! It's always okay to start slow and gradually work your way up. Each person is different, so everyone has a different starting place. Best of luck to you!

[@charliea1662]

@@DrBenPT thank you for replying, you are right, I just wonder if I will improve or not! 🙏🏻

[@srimatha1952]

Vijaya from USA. I enjoyed a lot ur 5 minutes video and explaining why’re reasons we fall . I am 65 years old I often fall but don’t know why my son is an emergency doctor he often tells me how important I have to be careful like you said how many people comes to see him etc Now I understand my weakness please help us more thanks for the video 🙏🙏🙏

[@chuachangrieshaber4969]

Special Thanks,easygoing& excellent but all very HELPFUL.

[@eleanorek.leslie9818]

Great and so easy important tools to eliminate a very unpleasant experience. Thank you!!

[@DrBenPT]

Agreed! Glad this was helpful!

[@juliestinson8942]

Thank you for giving me some advice helping me to stand better.

[@DrBenPT]

You're very welcome! Glad to be helpful

[@johnwendt4336]

I'm 86 and a little off balance at times. Thank you for your great advice! It helps!

[@DrBenPT]

You're very welcome! I'm glad you found this to be helpful! Thanks for stopping by!

[@marekkanu788]

Thank you Dr Ben for this great video. The exercises are so easy and just what I need to stay balanced.

[@DrBenPT]

You're very welcome! Glad you found this video helpful!!

[@caroldonaldson8452]

I will be 80 in January 2022 and my balance has been getting worse. With your exercises I will improve.. Thank you for explaining so clearly.

[@FightingWombat23]

These simple exercises have helped me. Thank you Dr. Ben.

[@DrBenPT]

So glad you have found these to be helpful!

[@mazzleton]

Very helpful... thank you. I also liked the way you explained why a particular exercise was done. And the benefit.

[@DrBenPT]

You're very welcome! I personally like to know the reasoning behind everything I do, so I like to share that knowledge! :)

[@lourdesrodriguesvas4008]

Thanks a lot for your tips which will be of great help!

[@DrBenPT]

Happy to be helpful! Feel free to watch the other videos in my balance playlist when you're ready to progress! kzbin.info/aero/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy

[@goldencrown8437]

Dr. Ben, thanks so much for teaching the exercises! I have just found this video, I hope it will help me! I’m 62 n progressively falling a lot , last year I fell 8 times so my head is not as smooth as before n I got many bruises throughout my body. Just this morning my optometrist told me that severs of her clients also have similar problem I.e balance after got Covid. I got Covid twice n since then on my balance became a problem 😢 ! I just hope this can be cured n people will come up n sharing with me what should we do?!?

[@bornagainchristian2501]

Dr Ben your exercises are a great help to me, Lately I suffered sever pai in my lumbar down to my legs and feet which made me hard to balance my body.

[@alfredbenjamin2704]

Afhbrtzhfielfdx weathershjeks

[@maryloudelossantos1624]

Thank you for sharing valuable helpful TIPS. I appreciate you greatly!

[@DrBenPT]

You're very welcome! I'm so glad you found this helpful!

[@joanhui2041]

I like your exercise for seniors. I’ll do them, thanks 😊.

[@lucius10]

Great exercise like all your others. Thank you very much.👍

[@DrBenPT]

You're very welcome! Glad you found this video to be helpful!

[@lucius10]

@@DrBenPT 🙂

[@paintilludrop]

Clear no need for background music,even if low,its annoying. slow instructions. Great

[@DrBenPT]

Thanks for the feedback and for stopping by! I'll keep that in mind for future videos!

[@paintilludrop]

Revised this video again month later been working on balance, gym, silver sneakers. Your the only one that taught Leaning forward and re-enter. Will add this now thanks!!

[@jeffafa5110]

Thank you, sir. Great advice and demonstration.

[@DrBenPT]

You're very welcome! Thank you for stopping by and commenting! If you'd like more balance content, you can watch my playlist here: kzbin.info/aero/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy

[@betterbalanceblueprint]

Great video Dr. Ben!

[@michaelcoghlan9124]

Thank you for that information, much appreciated. Michael

[@DrBenPT]

You're very welcome! Glad it was helpful for you!!

[@Survivingyour60s]

Loved this , I am an exercise instructor and always look for new ways to help my seniors with balance . Thank you

[@DrBenPT]

So happy this is helpful!!

[@jeffsimslmt]

Me too

[@SPotThought]

Very useful video.. thank you for putting these exercises together for us. Stay well, sir.

[@jaxjaxvang4910]

Thanks so much for a wonderful video 🙏💞

[@sudhirjachak5248]

Thank you for the exercises I to have great difficulty for balancing myself.I will try out these exercises.

[@DrBenPT]

You're welcome! I hope you see improvement in your balance! Stay safe!

[@edymoss3466]

Thanks great video wish I saw this my parents were still alive it would h have really helped Just the same still great advice even for me since I too am getting older now 68 and surely won’t be getting any younger .

[@DrBenPT]

Thanks for stopping by and I'm glad you found this helpful!

[@johnfernandez4371]

Vry gud information of health n balance

[@DrBenPT]

Glad this was helpful! Thanks for stopping by and commenting!

[@loganathanramasamy560]

Very good Stability Exercises. Tha nk you.

[@DrBenPT]

You're very welcome!

[@SwatchfanatiC]

This video demonstration is truly helpful as we age. 👍🏽😊

[@DrBenPT]

Glad this was helpful!!

[@davidnichol6282]

Top quality information.

[@DrBenPT]

Thanks for stopping by! Glad you found the video informative!

[@AmarjitSingh-uw9qg]

Thanks. Will try the exercises and give comments.

[@glomontero6011]

Thank you, I’m going to do these and see what happens.

[@DrBenPT]

Thanks so much for stopping by! A little practice every day should help you feel a difference. Best wishes to you and stay safe!

[@junesam3170]

Great video on balance !

[@DrBenPT]

Thank you so much! I have other balance videos in my balance playlist when you're ready!: kzbin.info/aero/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy

[@slundgr]

Thank you for the video. Some of the exercises I do for my knee replacement PT. How might tinnitus affect one’s balance and propensity to fall or trip?

[@joanreynolds2645]

Million million thanks Blessings to you

[@DrBenPT]

You're so very welcome!! Glad to be helpful!

[@jamesfung47]

Indeed very practical. Heartfelt thanks ❤

[@DrBenPT]

You're very welcome! I'm glad you found this video to be helpful! Best wishes to you!

[@andrekasberger-cdc]

Thanks for sharing

[@DrBenPT]

You're very welcome! Be sure to watch my other balance videos in my playlist when you're ready to progress!: kzbin.info/aero/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy

[@berylmendes5560]

Thank you. These exercises are helping my calf muscles which has been feeling weak and painful

[@DrBenPT]

I'm so glad these have been helpful for you!

[@doloresfoley7704]

Love the exercises

[@edsteinmetz3328]

GREAT VIDEO --

[@sherrybuFitness]

Great exercises and explanations!

[@allendean9579]

great video Sir thanks

[@DrBenPT]

Thank you! You're very welcome!

[@kathyscorner4917]

Awesome info!!!!!

[@jayabalramasamy8880]

Great , very informative

[@DrBenPT]

I'm so glad this video was helpful for you!

[@lkhaleghi6264]

Very helpful, Thank you Dr. Ben!

[@DrBenPT]

You're welcome! Thanks for the feedback!

[@norajones8725]

You make so much sense 😊

[@jayannprestom6653]

Excellent! Thank you.

[@DrBenPT]

You're welcome! Glad it was helpful!

[@mariehaverty8209]

Thank you so much for this, love it. 👍

[@DrBenPT]

You're so very welcome! Glad to be helpful!

[@helend222]

Excellent. Thank you.

[@DrBenPT]

You're welcome! Glad to be helpful!

[@norajones8725]

Great video

[@DrBenPT]

Thanks so much for stopping by and commenting! If you'd like more balance videos, I have a balance playlist here: kzbin.info/aero/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy

[@CarolJoyable]

I teach balance classes to elderly seniors and these are all great! Unfortunately we have to use chairs for safely as the wall space is either windows or mirrored walls. As a 64 yr old, I noticed around three years ago that my balance seriously declined. Since teaching weekly classes as well as practicing on my own, I’ve seen amazing improvement and am quite comfortable with more advanced drills as well. I’ve also seen a great improvement in the regular attendees to class as they too confirm the difference! Thanks for this video and the good reminder simple drills are still very beneficial.

[@DrBenPT]

Thanks so much for sharing your story! It's so great that you've been sharing your knowledge with others :)

[@davidmphahlele3672]

I will try. Thanks

[@lenaram2156]

Thankyou. That will help my balance heaps.

[@DrBenPT]

You're so welcome! I'm glad that this video has been helpful!

[@brianharris4275]

Thank you Best Wishes

[@alexkupkovic7695]

Good to see a video on balance disorder

[@janettepolt2815]

I'm 64 and in excellent shape but I'm afraid of loosing my balance and falling. Thanks for the help!

[@gidget9101]

I am 70 and have fallen over a few times. Broken ribs etc. This has certainly helped me

[@conniechan3280]

Thanks .

[@DrBenPT]

You're welcome!

[@nancyhorton6814]

Wearing crash pants and elbow and pads when walking or other activities in out of the house I find helpful. When coming back from hip, knee or to help with confidence of Independence. I will try these exercises thanks!

[@DrBenPT]

Thanks for stopping by and commenting! Be sure to check out my other balance videos in my KZbin playlist!: kzbin.info/aero/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy

[@kevindecoteau3186]

thank you

[@DrBenPT]

You're very welcome! Be sure to check out my other balance videos in my playlist when you're ready!: kzbin.info/aero/PLDg9nYAM18_q--cVIgFZ2yeql1Dj6TERy

[@kimkimhmida6556]

Very nice thank you and your big smile

[@DrBenPT]

Thank you! Glad it was helpful!

[@haqzahoorul]

Very helpful video. Just one question : standing with one leg is not mentioned here. I thought it was one of the best exercises to help your balance.

[@DrBenPT]

Hello! Thanks for stopping by and commenting! While standing on one leg is absolutely a helpful exercise, I personally like to come up with exercises that are similar to the task. If I were to break down the task of walking and maintaining balance while walking, there isn't a point in the gait cycle where a person is just standing on one leg without moving. This is why instead, I demonstrate an exercise to practice weight shifting and moving forward and backward while standing on one leg. It might seem like a small difference, but the body has to perform very different tasks between the two. I hope that helps!

[@edwinyeong1867]

Tq .friend. How r u Ben? Just for balancing I learnt a lot

[@shyrlim4498]

Hi dr ben. I like your vdo. Thank you

[@danutapelc6418]

Those exersice good for the balance .

[@poojahm120]

Thank you so much for both explaining and showing how to go about the exercise to correct our imbalance. As a neuro patient, i face a lot of issues with balance. Will try the exercise briefed by you . Thanks a million . You are amazing

[@DrBenPT]

You're very welcome! I hope you find these to be helpful! Best wishes to you in your balance training!

[@poojahm120]

I also wanted to know how to strengthen the core abdominal muscles. Please do share. Thanks in advance

[@khairunbashir7975]

I like this exercise its helpfull

[@khairunbashir7975]

Am I having osteoarthritis or ruematism

[@DrBenPT]

Thanks for stopping by! I'm so glad you found this video helpful! In terms of osteoarthritis vs. rheumatoid arthritis, they have different underlying causes. Osteoarthritis tends to display a more consistent pattern of stiffness, primarily in the mornings, but it typically improves with movement. Rheumatoid arthritis is more inconsistent day to day, and usually presents with "flare ups". A physician would be able to help diagnose these conditions. Best wishes to you!

[@wlovett4]

Thanks Dr. Ben. My lumbar radiculopathy has caused my anterior tibialis and calf muscles to be very week. My balance is terrible and I feel like I am on stilts. My therapist has given me many of the exercises in the video, but progress is very slow. What set and rep ranges do you recommend for these exercises. Thanks in advance.

[@DrBenPT]

Sets and reps are always variable depending on each person's tolerance. For someone who has had no other injuries or medical conditions, they can usually go until muscle fatigue in order to build strength. When other medical conditions are involved, the point of muscle fatigue can occur much quicker, sometimes as quickly as 5 repetitions. When I'm treating patients, I watch every repetition performed to make sure there are no signs of muscle fatigue. I hope this is helpful information!

[@robertmucha312]

Can a BOSU be used rather than a flat surface. If yes would theire be any modifications to the exercises you have a have shown Robert Mucha currently trying to strengthen right knee its bone on bone no cartilage try all options before considering Knee Replacements

[@Sadiakokabqureshi]

Thank you doctor

[@eileenwhite5056]

Thank you.

[@cathyforbes9024]

I am 66 had many falls, mostly through civil wearing masks etc. My left knee does not squat knee surgery tenant's tied too tight. Can't do chair squats.or get up without using hands, something else to try to help? Love the video thanks

[@sandralong6793]

Loved the video very well done

[@DrBenPT]

Thank you!

[@sequin99]

Thank you!

[@ksmith2852]

I think core strength is another tool for good balance.

[@trevorbode5548]

Since my laminectomy 3years ago, I cant stand on tiptoe.or raise my heels off the floor.Exercises to fix this would be greatly appreciated. Thank you.

[@antonydsouza5416]

Simple & Good thanks.

[@DrBenPT]

You're welcome! :)

[@TheWistfulthinker]

Just found this video. On the forward lean, are heels supposed to come up a little, or should we work to keep them on the floor?

[@DrBenPT]

This is a great question! If just starting out, I would recommend trying to lean as far forward as is safe, while keeping the heels down. To make it harder, the heels can be allowed to lift off the floor in a controlled manner, in conjunction with the forward lean. This makes it more difficult because when the heels lift up, the body's center of mass also moves forward, and the body then has to work to keep the line of gravity within a much smaller base of support (which at that point would be the balls of your feet and toes). I hope that helps! Thanks for stopping by!

[@Raoaone]

Suggest adding a little time so one has time to do the suggested repetitions and repeat with the other leg

[@DrBenPT]

Thanks for the feedback! I actually will be coming out with a new balance exercise video, and I've given a little more time so that people have a little more time to perform the exercises.

[@QUABLEDISTOCFICKLEPO]

What about standing on one leg?

[@dgale1023]

Dr. Ben my balance is off and I will do those exercises also my left hip is really weak making it tougher to have a good balance. Is there an exercise to strengthen my hip. BTW wonderful vid and very clear. Thank you

[@DrBenPT]

Hi again Dave! You may have already seen in my other balance videos, but I do demonstrate some exercises that help to strengthen the legs. I am planning on creating more videos aimed at strengthening, so hopefully I can get those out soon!

[@dgale1023]

@@DrBenPT thank you Dr. Ben as I have trouble going down stairs left thigh very weak almost like nerves arent really there thank you Dave Gale

[@CLAYMEISTER]

Thanks for the tips. Not to be gross, but when I stand to pee, I've had numerous occasions where I'd start to fall mid-stream... so demoralizing for a man... maybe I can postpone this very annoying situation for awhile. Video saved for future reference.

[@DrBenPT]

You're very welcome! And definitely not gross at all - that is a very valid and appropriate concern. One simple way to assist with static standing balance is to widen the distance between the feet, not just from a side to side perspective, but also front to back. I mention some of these concepts in this video to make the exercises easier, but they can also be applied to a stationary stance/position to help with standing balance.

[@kimyoung3484]

Thank you Sỉr ♥️

[@DrBenPT]

You're welcome!

[@diditdejesus1101]

Very good video