This One Simple Exercise Can Greatly Improve Your Balance

This One Simple Exercise Can Greatly Improve Your Balance
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Website: bobandbrad.com/
Bob and Brad discuss how to greatly improve your balance. They will demonstrate exercises to strengthen your hips and ankles that will inprove your gait pattern. If you are someone who is experiencing balance issues, please use a countertop or a sturdy chair to hold onto for these exercises for safety.
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[@praisesign]

I've been line dancing since 2009. Senior Center style, but it's easier than walking for 45 minutes! I highly recommend it. I'm 78 and doing great.

[@quabledistocficklepo3597]

Patti hux Sounds good to me, except I've always disliked dancing of any kind. However, I walk for more than 45 minutes, sometimes on nearby hills and sometimes on my treadmill.

[@justingene19]

I am 95 years old I roller skate on Tuesday and Thursday nights. These Balance exercise Are great and they strength my legs

[@CitizenKate]

3:06 -- Hip abduction reps have helped me a lot, but I've also found if I do that movement isometrically, I see and feel results much more quickly. So I hold each leg out to my side as far as I can and HOLD IT for at least 10 seconds. Not only do these motions strengthen the muscles that raise one leg, but also all the muscles up and down the other leg and hip to stabilize my body as I raise the other leg. As soon as I step out of that, I feel much more sure-footed. To take it another step farther, I hold each leg straight back for 10 seconds, squeezing all the muscles that require me to hold that position, then hold each leg straight in front for 10 seconds. After that, I feel like I could hike the Grand Canyon.

[@yolandaross2574]

Great simple and easy for everyone....I love you two guys,😊

[@arlenebell5153]

@@yolandaross2574 j on

[@chewyeenlawes3215]

To for very constructive comments which I agree wholeheartedly. However may I just add one small pointer please so as to achieve max results? Keep top body, the torso in the Centre when opening and closing hip(s).

[@denisefrench8229]

😊

[@gwynnethguarin8757]

3:08 Beginner version 4:18 Zigzag motion 5:01 Zigzag (one foot) 5:31 another option (5:55 faster version) 6:40 "Karaoke" version

[@atlantavlogs6398]

thanks!

[@ED-ms7ho]

Carioca!

[@tresbien9141]

TY for the list They also mentioned dance or Polka to combine many of them.

[@kimyoung3484]

Thank you ❤️

[@patzimmermann6081]

Bob, I NEVER would have thought you are 60! I watch your videos daily as I am soon to be 80, and your videos help my balance. You two are great, love your Midwestern humor. Keep up the great work!

[@miriammaldonado7848]

Outstanding!

[@christineandcarlmilitz2883]

Please shorten your intro and get to the exercises immedi8

[@salypratt6514]

Brand new at this. I'm72 & having issues with my balance. I don't want it to become a problem. I like this program - so easy to follow...

[@sharontucker8559]

So glad to see something for balance. Fell several times now when I am walking get the slight distraction my foot I come to a sharp stop.and fall forward.

[@rikkiharcourt3868]

I had sepsis and woke up one morning and couldn’t walk upright. That was about two years ago, I am hugely better and get around with a lightweight aluminium walker. When I was in the falling stage it was sudden and sideways. I fell like a stone. Now I am stronger I am going to try these exercises……maybe I can find a personal trainer even.

[@28951SBDMDK]

Thank you! A word of caution for those of us with knee stability issues, though: doing the zig-zag ankle exercises with rubber-soled shoes on might be tough on our knees... I'd think you'd want us to do this with socks on a smooth floor, slowly, on the balls of our feet, then heels, so we can keep our knees & ankles always lined up. You don't want to tear a meniscus! Blessings!

[@chewyeenlawes3215]

Exactly. I totally agree with your insightful comments. One can get carried away with music and ‘dancing moves’ that inadvertently cause problems. Do twisting slower, makes one FEEL what is actually involved with that quite complicated weight -shifting -movement of twisting.

[@elizabethfinn6174]

I think this will help a lot. I've had a stroke and my ankles don't work very well.thank you for making these exercises doable..

[@cinnamongirl3070]

Absolutely!

[@cinnamongirl3070]

Great examples of balance exercises. I have my patients alternate legs when doing standing hip abduction, to get the added weight shifting benefit. To progress them, I have them externally rotate their foot and point to the floor while doing the hip abduction. Works the ankles and the LEs at the same time. Some people can not do the heel to toe/zig zag exercise while standing, so I start them in seated until they get the movement down.

[@maryslowey2757]

bbbbbbbô1

[@carolel2851]

Im going to try these cause lm 66 and l dont feel safe walking to pick up my granson from school...l wobble my knees feel weak...thanks Brad and Bob...l always point family members to your vids wen they have issues with back or knee or any pain....you guys are just great...much love from the UK..💕

[@susancohen9790]

dancing is a wonderful way to get in shape. We used to own a dance studio and we had some students that were in their 90's.

[@annwilson602]

Dancing at my Catholic school nuns would tell us to “always leave room for your guarding angel” when dancing too close lol Love your videos

[@christineandcarlmilitz2883]

Hail Jesus is Lord praise Him only

[@marymc4044]

@@christineandcarlmilitz2883 huh

[@gailmanley3130]

Same at Cathedral HS except it was the Holy Spirit :)

[@carolcaruso6641]

Oh brother. At my all girl Catholic HS it was they had to see daylight between you and your partner. No angels involved just annoying nuns

[@tamarunitamaruni4724]

hahahahahahahahahahaahahahahahahahahahahaahahah

[@GmaPat89]

You two are so very encouraging!! Thanks for all you do!!

[@sharonmccode4360]

THANK YOU, your tips help me so much. Both of you guys feel like the son's that give the best advice and I feel safe doing your strengthening improvements exercises. Keep up the good work and help us fight the good fight for better health, better life. Much love to you and your family,s.

[@mariap4828]

How could Anyone NOT love watching these two!! 😂 They’re hilarious and informative and such a great entertainment team! Bless you Bob, and Brad too! You’ve been working Right along side your great friend. Bob? In 2023 now? You’re so important and relevant! You’re active here, and that’s all great. Your personality is what bring people back to your channel. I use it even though I Don’t have “problems” with most of my body. It’s just that I tune in to see what you guys Have done in the past. I’m new as of 12/22. Love your channel. Keep it up Brad, and Bob. Be well guys.

[@Sweetpea.365]

I love your videos! I’m in my mid 70’s and appreciate your instructions seasoned with humor and wisdom. You fellas are such an inspiration... Thank you thank you!! Blessings!

[@goldenoak8164]

Good show and practical advice! If they had actually partnered for the Polka dance it would have been the icing on top 😊

[@pearliechaitan1385]

Trinidad and Tobago - God’s Blessings to you, Dr. Mandel. You address health issues in the most simplistic and holistic ways with the best related food examples. Many thanks.

[@malgozata1875]

The kareoke is actually "Zorba the Greek" famous Greek dance! They have lots of music videos to go with it, starting slow and then building up the tempo to where it is super fast. These dances are usually done in groups with others, at least 1 more person. A very fun dance and a workout.

[@bonniescyphers7343]

I love that you are actually demonstrating and showing many helpful tips. Thank you!

[@Donna-cc1kt]

Amen! Seeing is learning as well as listening. They know that!

[@Donna-cc1kt]

Brilliant. It ranges bells in my head. I fall too often. Your genius. Well maybe not the drinking,🤣. jK

[@IvanaChapman]

Nice ideas for beginners 👍

[@BobandBrad]

Glad you think so!

[@carolewenman4558]

Thank you guys i have a horridous bad back and balance problems but i’m going to start some of the thing you do for those.

[@teddybear9846]

I needed the balance exercises.I was scared to walk fearful to fear of falling. Getting in & out of car because I could not do it.&I have difficulty getting in & out of bed.your balance exercises are great.I will do them . You are a God send.Thank you.

[@brockbrown564]

Oh man...! "The spirit of the Lord has to be able to get between you!" Cracked me up - too funny! I could have used this line when I was Asst. Principal and had to supervise our HS dances!

[@aliceharvey1226]

Another good video, thanks guys. Here’s a take on the side to side move with the feet staying on the floor. If you want to work on some coordination at the same time, stand with feet pointing straight forward, then simultaneously tun right toes and left heel out to the right, then right heel and left toes out to the right. You do that movement, alternating toe-heel, toe-heel, for a few feet, then reverse the other direction. It’s actually fun, especially with some music on, is good for balance and coordination. Try it with your kids too, they will be cracking up.You can go just left and right, even in circles, never actually taking your feet off the floor. Have fun.

[@forever.aesthetic]

I need balance in my life✊😊 thank you bob and Brad have a great evening 👏

[@tamarunitamaruni4724]

you guys are so silly... and informative. thank you for removing the agonizing dryness from these types of videos

[@taramarcelle1706]

My elderly friend was 85 and still doing push ups. How about rubbing your feet together. Circulation. 🤗🤗🙏🏿🙏🏿

[@vietnameseamericansocialpoliti]

I do appreciate all valuable information sharing to clients.

[@donnashelton464]

Because of low back pain and weekness my physical therapist has me do the hip abduction laying on my side with the lower leg bent raising the upper leg and making sure my torso is slightly leaned forward. I can tell when I am doing it correctly because it makes it much harder. I've worked up to a set of 20 on each leg before I even get out of bed in the morning. Otherwise I'm not likely to do it that day.

[@judyconrad8903]

Thank you for improving our lives🤗

[@suzannelefrancois5343]

I discovered this site and I have been doing these exercises. My balance is not very good so I needed an exercise to strengthen my muscles. You guys are great and you explain these moves so we seniors can do them. Thank you.

[@truepeacenik]

I’m picturing an 80s teen flick where the characters did the “ziggy ziggy.” I’m also very grateful I spent my 20s and 30s around jambands free-form dancing. Mostly doing these moves, in public, multiple nights a week. Now it is fewer nights in public and a lot more annoying the neighbors. But I’m still shakin’ on Shakedown Street.

[@speranza8494]

Love you two, you do so much to help all of us!

[@sspur2034]

Thank you both for all of the help you've given me and others!!!! I've almost got you on speed dial! You guys are the best!!

[@michaeljozwiak5716]

Two exercises I do are 60 bare forefoot raises holding on to the kitchen sink. I will raise my heels and hold for a second, stop and hold halfway down to the floor for a second second, and then bring the heel down to the floor and hold for a third second of rest. Then raise up on the forefeet by raising my heels, etc. I also do two active stretches of the groins by taking a sidestep and slightly bending the knee and hold for four seconds to stretch the ground. Bring leg back snd take a second step. Etc.

[@pattylyons9645]

Your videos have helped me with my lower body strength and balance. I recovered from brain cancer but it left me with partial (and hopefully not permanent) epilepsy that made me weaker and more likely to fall. Thank you so much.

[@sharonsienaski6919]

Hoping you have had a complete recovery. Very best wishes.

[@tinas977]

Blessings for a full recovery

[@Smoking_Hot_Scott]

I’m so glad I found this channel. It’s as though it was designed just for me.

[@rooneyeventide]

I am sitting in Dublin Ireland in the middle of quarantine and you have me laughing out loud picturing you making sure the neighbours aren't watching you. Ty for the laugh Mary

[@johnr2469]

I played basketball for many years and had excellent balance. I stopped to keep from rolling my ankles all the time, now my balance has fallen off. I wondered if racquet sports like pickle ball, tennis, or badminton would help. Thanks for the video. I already do the karaoke, we called it dipsy doodle in football, and the side to side with an exercise band, will try the ankle twist. Helpful as always, great job guys.

[@powerofroses1670]

thank you bob and brad 4 making life more interesting. i love you guys. mutual respect for you guys. i go for running or jogging every day.

[@powerofroses1670]

and I like to learn. to be smart. 😀

[@powerofroses1670]

i had fun with this lesson

[@jimbirdmusic]

Hey guys, will these exercises help for balance with peripheral neuropathy in feet and ankles? Thanks so much!

[@louisetaylor6952]

Hi Jim, Also you can try some sessions with a good physical therapist...wishing you the very best, never give up trying

[@pamwitzig2253]

Yes, dance! Recent studies have shown it is the best exercise, bar none, to stave off dementia due to the mental and motor skills interaction. :) I do ballroom and Latin dance at studios where we can dance with teachers at social dances. It's the best stuff!

[@download15minutescureverti73]

*Thank you!! I've been really struggling the last few weeks ~ can't wait to do these in the morning. :)*

[@user-oc6ko4my6g]

Thanks Bob and Brad helping people severing parkinsons diseases.

[@bonnieinthespirit6373]

You taught me knee & back exercise to support for knee ! Thank you

[@julieknudsen6297]

I hadn’t realized how much balance I had lost until I started clogging. Wow, what a great way to get some skills.

[@oceanbee510]

👯‍♀️😜

[@lolitaverzosa8895]

Thank you very much guys ! I’m 70 y.o. , better late than never tried! GOD bls u both

[@jeffwick1439]

Great video I thought i was the only one who talked about the ankle movements or the ziggy zaggy lol you guys really know your stuff ive been studying mma and health and fitness for over 10 years and study as many physical therapists,chiropractors, personal trainers , athletes of all sorts , doctors , personal trainers now that's over thousands of people and I find many new everyday and I can say for a fact you know what your doing.Keep it ☝ up

[@elaineculbert8594]

You two are funny! Brad reminded me of the dancer, Gene Kelly, when he was doing the crossovers with the stick ... lol! Re dancing, Bob, you were wondering where one can go; my husband and I used to dance every Friday/Saturday night at the local legion. Great way to exercise.

[@gitmoholliday5764]

they reminded me of Michael Jackson, these guys are geniuses.

[@11fireflower]

I love you guys. Thank you for what you do ❤

[@BobandBrad]

Thanks for watching!

[@robertmarrow]

I had a hip replacement six months ago. Muscles are slow to heal so I limp and have poor balance. I found that the best exercise for strengthening hip abductors and improving balance is walking up stairs - without banister or cane if possible.

[@smoses15]

I've just been watching several of your videos, and want to thank you for your knowledge, but...also that you both make me smile and laugh!! What a pair!! I'm actually in a better mood than I was before I started watching. Keep up the good work. Love you both!!

[@viirose8341]

You are the best. Simple and to the point. Not complicated at all. Excellent work guys. Love.

[@utoobuser206]

So my take away is ; country line dance is an necessary exercise. BTW i don't dance but love to watch so i need to get in there.

[@tiffanyb.7596]

THANK YOU for these exercises!! I am always almost falling down. Everyone thinks I’m klutzy. I know it’s because I’m getting older. I definitely need to work on my balance. 😊🦋

[@spunkycat6144]

We used to do those side hops in Basketball drills. I do them, too. I can't wait to try to foot swivel thing.

[@brendaochoa7798]

Thank you I need balance in my life 💜🔥🖤😌 great video you guys are funny and awesome.!

[@phyllisgehman1977]

Polka? Did I hear you say Polka? We Polka in the Baltimore, MD area, Western PA (Johnstown, Pittsburgh area), and Buffalo, NY (big time). I'm sure there are many more places. As an avid ballroom dancer (3 times/week), it's important to maintain a correct posture throughout each dance. If you don't, you could fall or get injured. Also went to a neurologist last week with severe lower back pain. I was so afraid he would say: No more ballroom dancing. Total Opposite--he said it is one of the best things that I can do for my back. He urged me to KEEP MOVING. I'm glad you brought this up.

[@lenasy9677]

Thank you I wish you a healthy life

[@karengonzales3271]

Great video! You both are awesome! I'm going to add that zigzag. Every bit helps! A body in motion stays in motion💃

[@krauthead4]

I need this. I've always been able to stand from a cross legged sitting position without using my arms to push off. I haven't tried it in years, and I tried it the other day, lost my balance half way up, pitched backwards, and hit my head on the edge of the open door. My teenage daughter was watching and laughed her head off. Uh huh. I'm going to try these to strengthen my legs and work on my balance. She's not going to laugh at me next time. Ha!

[@nickolistef1778]

Hyper extensions for your lower back, hams and weaker lower body muscles are an absolute must if you want to improve balance as well. Great video as always guys!

[@Kelly_Ben]

Sadly hyper extensions aggravated my sciatic nerve BADLY. My doctor told me that a large number of people have that reaction to that exercise.

[@romanhernz3839]

HAPPY 60!

[@cyndimanka]

I’ve been doing a lot of those. But I see some things I can add to my morning routine very good

[@dorisniss2105]

how many hour a day you have to do this:?/

[@ewornazus]

you guys are crazy. big love!

[@miriammaldonado7848]

Happy crazy!

[@halibut1249]

How about walking a line like a parking lot line, as if it were a high-wire act and your feet have to stay on the line. Might come off the line in the beginning, but after a few days or weeks it will strengthen the ankle muscles that help with balance.

[@mmendoza1319]

Are your balance exercises ok for someone who has had hip replacement surgeries (for example the leg crossovers demonstrated between 6:45 and 7:00)?

[@aggierees511]

I’ll try your balance exercises & hope it will help me

[@joannecourtneygillet]

So real and funny too very helpful thank you!

[@marye7798]

Very useful, practical exercises to improve balance, thanks!

[@marshawoods4983]

I swear danced for many years and that really helped my balance and coordination and I loved it

[@Sharon-pb7so]

Is swear dancing what you do when trying to learn a new line dance but keep messing the steps up?

[@marshawoods4983]

Sharon Martin haha Well the talk and text did it again!

[@wineycat]

For dancing, try Jazzercise! I absolutely love it. It is great exercise for your whole body.

[@annekramer6740]

Okay, I’m gonna try to move sideways as I go from room to room in my condo, why not? It’ll make staying at home more interesting.

[@wahooooh]

Anne Kramer 🤣 great idea tho in all seriousness

[@sharonhainesNumber1Red]

I’m a Zumba Instructor, so I like the dancing! 💃 👍🏻 I also Teach Silver Sneakers Chair and Seniors Water Aerobics. I’m going to have them do the zig-zag in the pool, maybe while holding onto a water noodle or a kick board. LOL I think it would work well. They won’t be able to fall, in the water, and if they do, they won’t get hurt.

[@barbaragermain3713]

You two are Amazing men with great information for your fans!

[@idahogardengirl942]

Haha! When we were dancing the adults would say, “leave room for The Holy Ghost!”

[@lorrainepec7577]

Bingo! LOL! Good advice.

[@lpj7589]

I watch your videos regularly & the 2 of you always bring a smile & a chuckle to my face.. I'll have to start this group of exercises because my balance is the pits! I used to do the "tree" a few years ago when I was practicing yoga. I should have never stopped.. Thank you, gentlemen. :)

[@anitamcginnis8028]

So much fun and a lot of useful information. Thanks so much!

[@tesscot]

I tip over. At first, I didn't even realize what it was. So I came looking for stabilizing exercises on you tube.

[@JC-ep5yv]

You always bring a smile 😊 to my days.

[@mimilepsge6785]

This is great this is absolutely great thank you so much for turning me on to it! I've done a lot of dancing in my life so I can really put it to use and I didn't realize it since the broken toe incident! You guys are the best

[@lintlamb8397]

thanks for the demo. Very helpful!

[@sherrybryant6015]

Polka in Pennsylvania too! 😊

[@terrydavis9214]

I have a balance problem due to diabetes. My left foot is numb some and tight. Toes on both feet are curled like hammertoes. I can feel some on the bottom of my feet. My legs have no muscle to back up off the floor. What can I do?

[@margaretw3409]

Oh thank you for these!! I am 62 with very poor balance. I am going to do these every day.

[@allstrongfitness]

Going to add those zig zag things to the balance class I run at a senior living community, thanks!

[@jcs1090]

My knees (bone on bone) can’t tolerate any of the ankle moves since they put a twist on my knee joints. Sticking with one legged balance stands and toe raises ... any other ideas?

[@vijaysawant5052]

@@jcs1090 ļkkkkyj. .

[@vijaysawant5052]

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[@vijaysawant5052]

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[@wahooooh]

I’ve seen a ninety year old do the polka! Then she fell, but don’t worry her family was there to catch her! She alrdy had a long day of drinking and polkaing before coming to dinner lol

[@enniobellato1]

Like the drill ....I'm 64 and reasonably fit i play Golf twice a week i seem to have balance issues when i get dressed in the morning i have my left leg pants leg on and as i step with my right leg into my pants i seem to loose my balance please advise 👍

[@WedgieMePlease]

Oh my goodness when he said zigzags actually being beneficial I love it. I've been doing them 4 awhile. I call it a different way of walking. I love em. There great!

[@realitybites3408]

I love all your videos, you guys are indeed the world's greatest physical therapists.

[@ks810]

Those zigzags look tough ankle strength is weak on my left side due to drop foot. I’m going to give it a shot holding on to something.

[@whoswhoo]

The two most entertaining physical therapists on the Internet.....in my opinion of course .

[@Catch22699]

You guys are a national treasure!

[@gopalarao99]

Oh both of you are wonderful and lucky ones.

[@marwanerabia19]

Thank you guy's

[@1105pitbull]

Will this work with vertigo? I had severe vertigo mid March and it is about 90% gone but still hanging on. I will try some repositioning soon in PT. Some days are better than others.I've had a fall that made it worse then another fall that made it better. Frustrating.

[@nancyalexander5198]

Thank you for sharing . I am 77 and my balance needs work.

[@sustainfem]

No way are you 60! You both look great. I practice yoga daily, but my balance is still not as good as it should be. Will try incorporating these exercises into my routine. Thanks!!