How To Improve Your Balance - Home Exercises For Balance And Stability

[@toneandtighten]

Did you follow along with the video? Which exercise was your "stopping point" or the one that is most difficult for you? Leave me a comment below and let me know! Also if you're interested in strengthening your ankles and improving your stability I highly recommend you watch this video (hope it helps!): kzbin.info/www/bejne/kIrSpKF3YpaSjZI

[@Just_a_Reflection]

Toe-to-heel, eyes closed, turning my head has me teetering 😄!

[@susanshade4665]

The 2nd one! Now what? Do I hold on to the wall until I no longer have to use the wall? Also how is the weight distributed on each foot? Thanks

[@Writerchick17f]

As soon as I hit tandem I was wobbling like a newborn calf. I have broken both ankles and they are very weak and arthritic. Hopefully 🤞 with time and perseverance we will get them stronger

[@ms.independent3994]

I kept falling trying to do this...

[@janehughes581]

In the exercise where the leg is moved in different directions whilst standing on one foot when can we put our moving foot down? After one rep or only after all 10?

[@LeLeDeLaGeo]

i think balance is on of the most important axis of the body condition, it could be really interesting to actually make kids work their balance at school, it can really prevent injury and make life so much easier after

[@arielperez797]

Wow agreed! For a while, I've noticed how important balance is so anytime I play with kids like my nieces and nephews, I will make a game where they have to balance. Sometimes I'll bet them they can't stand on one foot longer than me. Of course just to motivate them. They like competitions. Slowly I had them start closing their eyes while they balance. Thought this would be perfect to teach in schools. Now my nephew walks around with more confidence than before. Like he trusts his body more. Maybe this could improve confidence as well. It can also help diagnose issues perhaps. Like vertigo in young children.

[@LeLeDeLaGeo]

@@arielperez797 yeah real

[@baconheadhair6938]

@@arielperez797make them lift heavy stuff

[@baconheadhair6938]

nah thats not really what school is for

[@baconheadhair6938]

unless you’re talking like preschool

[@ktara1033]

Just a short note to thank you. I had severe knee pain after moving to a new house and carrying boxes up and down the stairs. For six months nobody could figure it out. I am not that old and never had knee problems. I watched your video and started doing those simple exercises. After a week, my pain is gone by 70 to 80 percent.MANY THANKS. 🙏🙏🙏

[@toneandtighten]

Wonderful to hear! You are welcome!

[@BANGTAN_is_Perfection]

​@@toneandtighten Hello doctor, I'm actually having a doubts that is I want to loss some weight so can I do this balance workout after or before my workout ? And the next doubt is in which time I can do this morning or evening or night ? Doctor I hope you will answer my questions I'm very insecure of my body so , I need to loss some weight but I'm not able to do those workouts cuz I don't have enough balance ! 💜💜 Plzz Doctor answer my questions ! 💜

[@solsotherland]

@@BANGTAN_is_Perfection cringe.

[@maryanng720]

​@@solsotherland Not

[@idunsgarden]

Thanks for this. I’m always tripping and falling over the dumbest little things. Hoping to help that.

[@michelebadey3883]

ONCE AGAIN YOUR RIGHT ON TIME- JUST HAD SURGERY AND AM HAVING TROUBLE WITH BALANCE. I HAVE BEEN WITH YOU SINCE YOUR VERY BEGINNING!!!!!

[@toneandtighten]

You're awesome, Michele!! Thank you so much for your support and kind comments! I'm thrilled to be able to help you and hope you continue to find success in your journey!

[@DavidGillie]

Thanks!

[@toneandtighten]

No problem! Thank you for your support and generosity!

[@liasalgado4.5]

Thanks for putting this out. I was looking for something to show my siblings what dad is working on in physical therapy.

[@FlatStella1]

thanks! started to struggle with my MS but hate gym.....I used to go out with my dog in September.but not anymore....I wanna exercise at home!!!!!!!

[@BrownSugarGal]

I really fell in love with this channel. You can tell you genuinely want to help people and you’re so knowledgeable❤

[@toneandtighten]

Thank you so much!! I really appreciate your kind comment!

[@satanic_rosa]

I've picked up skating at thirty and I'm definitely going to need these exercises to train my atrophied small muscles I've lost to years of sitting in front of the computer. Thank you so much for this video!

[@toneandtighten]

Happy to help!

[@emmanuelleprotasio7798]

Wow, the progressions were challenging. Had to hold to a chair with the 3rd exercise and so forth! Will include in my morning routine! Thank you universe for letting me discover your videos on knee pain and balance!

[@toneandtighten]

I hope you find these helpful!

[@Mosseykiid]

Did you improve?

[@ronaldphelps2085]

Great, these are some of the exercises my therapist had me do after benign tumor brain surgery, and a few I had not seen before. I will keep this as a reference as my therapy is still ongoing. Thank you for posting

[@toneandtighten]

You are welcome! I hope you find them effective!

[@BeckyA59]

Wow my balance is terrible! I'm 63 and had both knees replaced in 2017 and clearly I let things go terribly. Thanks for this, I need to do this daily. I recently started doing an exercise program using a VR headset and I found that anything involving balance when I can't see my feet is a no go!

[@toneandtighten]

Oh I'm so glad you found this, BeckyA59! Sounds like this is perfect for you and your situation! I hope it helps you; you'll have to keep me posted on your progress. Thanks so much for commenting! 🙏🏼

[@whoelsebutthekidace]

I trained these when static stretching post workouts, I do the single leg standing with eyes closed-once I visualize my feet- my balance gets better. But it’s great to be able to stand on 1 foot without the help of your eyes. Next level balance.

[@toneandtighten]

Thanks for sharing!

[@tallchick1966]

Will be incorporating this into my daily routine. At 57 I’m noticing a sharp decline in my balance already, and I’m pretty active. My father is 86 and has almost no balance left. Don’t want to get to that point! Thanks.

[@toneandtighten]

Is so important, Sbergen! Fortunately it can be trained, strengthened, and improved; I hope these help you! Good luck!

[@KarenBasset]

Same here (57) and my mom is 89. I can get her to try the very basic balance at the start of the video.

[@animegirl-lu2ss]

You've been doing this for a month. How's your balance?

[@rhondaclark7050]

Just incredible & so much harder than expected! Cannot wait to see some progression 😊 thank you !

[@toneandtighten]

You're so welcome!

[@LucidLex]

I’m 17 and I think i might have a problem because all the exercises were hard for me I kept losing my so I try again I’ll definitely be doing these exercises more frequently

[@_wayward_494]

Same lmaoo. I'm 19 and my balance is absolutely shocking. Although I did completely dislocate my leg in football

[@jungili3071]

Does depend on height quite a bit I‘m 6‘4 and never had good balance and my 5‘7 friend does this on a warm up

[@deadman0667]

Update?

[@emmastone8779]

@@jungili3071does it? Cuz I’m 5’3” (20) and my balance is… non-existent.

[@timsintrosfx]

Might have dyspraxia

[@olgafafa8943]

Wow! Thank you so much. I was shocked by my bodies reaction to closed eyes.

[@gdr408]

I’m a new subscriber and find these tutorials perfect. They hit subjects that nobody else covers.. thanks

[@toneandtighten]

Thank you so much, GD R! I'm thrilled you've subscribed to my channel and hope these things help you! Thanks for commenting!

[@emmanuelleprotasio7798]

Agree!

[@maryanng720]

I was surprised at how difficult these were. They are exactly what I am looking for. Thank you. 😊

[@toneandtighten]

Glad I could help!

[@slystar6418]

As someone who plays hockey now, this is very interesting! I never knew the ankle over heal was actually difficult!! I'll definitely use these!!!

[@toneandtighten]

I hope you find them helpful!

[@LincolnCityFan98]

Thank you for this. Recently started Muay Thai and I have a co ordination disability so this is very helpful

[@AlexTseng007]

Exercise 3 is a little bit hard, and I mistook it as such exercise that I turn my head to the right and left while holding that position in Exercise 3, which increased the difficulty to a higher degree, and foutunately, I realized that is was my misunderstanding that made me feel this way, and had more confidence to achieveing Exercise. All in all, I do feel a better balance after doing Exercise 3 several times! Thanks, Tone and Tighten coach!

[@toneandtighten]

You're very welcome, Tseng Alex! I hope they help you! Thanks for telling me your experience and for commenting.

[@romiacharya6784]

Amazing, I am struggling with both ankle and knee injuries and my main issue is stability… Thanks a ton for these exercises, helps a lot 🙏🏻😊

[@toneandtighten]

You bet! Glad they are helping!

[@XxdipstcklovrxX]

just discovered you. im getting back into the gym after a major chest surgery. i think you're gonna be my go to guy!

[@toneandtighten]

Awesome! Thanks so much!

[@XxdipstcklovrxX]

@@toneandtighten ofc!

[@ThatsCyrus]

a little question, how do these exercises assist in training/"strengthening" balance? Is it akin to physical training, like calisthenics or generalized physical exercise, strengthening our bodies to resist falling. Or is it more neurological, ie, getting our brains used to the sensation of not being stabilized (thus potentially increasing the threshold for loss of balance)? Or is it a combination of both? I'm only really making this comment as I don't understand how these exercises could potentially improve balance, but rather seem like tests of balance to me. I'm curious about the mechanics of these exercises.

[@ImMr.RatMaccao]

I think.....If you can do these easily it means your nerves know how to balance your body under some circumstances btw I'm 18 and it is little tough for me so i will definitely gonna add this in my workout 😅

[@candytagumpay8703]

Hello maam. I have a dizziness 10 months now and I want to went away. I saw your vidoes and will help me a lot .. I will do your treatment for vertigo. And wish I can manage may symptoms. Thank you for your sharing this videos I hope I can be good now. I exercise everyday starting tomorrow. Thank you...

[@toneandtighten]

You are welcome! I hope you feel better soon!

[@harmless_deadly]

Thanks man, I recently found out while trying to do pistol squats that I have really bad balance, I will put this as a daily thing to do every day.

[@louispbert]

Hey, I love your energy! I was looking for exercices to "ground" oneself, as part of body/mental well-being program, I really enjoyed the video, thanks for.the exercices 🙏

[@toneandtighten]

Absolutely!!

[@DONAVIN-0]

Thanks I needed that

[@Loppy2u]

Did a few days stretching exercises for the soles of the feet and hips (Livinleggings, Dr. Kristie Ennis) this helped improve my balance no end when trying these balance exercises.

[@maryannwright6572]

Dr thank you for making this video! You delivered!

[@toneandtighten]

My pleasure!

[@seeragampugazh8968]

Thank you Doctor 😊🙏

[@toneandtighten]

You're very welcome, Seeragam Pugazh! I hope they help you! Thanks for commenting.

[@jessicaamber6623]

Great video! How long does it take to see results?

[@InfoLunix]

Thanks for this video. Well done.

[@toneandtighten]

My pleasure!

[@shalinivs6932]

I am new here, and very excited in your video . I am sure it will help me . I am 23 and I am diagnosed HSP . The 1st easy step too trouble me...any way i will try. Thank you so much for this video.

[@toneandtighten]

Best of luck!

[@BryantPP]

I've been doing pilates every day for the last 8 months and have struggled with improving my balance, I'm over 6ft and the exercises require a lot it (especially the chair exercises). I have a strong core so its not an issue w/that, but I cant seem to improve. Are there underlying conditions that might be affecting balance? like blood pressure or ear/brain structures? I'm looking forward to trying these out so I can advance...

[@toneandtighten]

Hi Patrick! There are three systems responsible for your balance - your inner ear (tells your brain if your body is moving or not and where it is in space), your vision (your eyes telling your brain what position it's in), and the sensation coming up through your feet (somatosensory system). If any of these are affected it can result in decreased balance; that's why the exercises in this video are so useful - they address all three. Good luck!

[@peggybowndentistry1791]

These are amazing!! Thank you! If I do these every day how quickly have you seen someone progress? I’m 48 and need these for balance for my martial arts. I’m in decent shape but my balance is bad. I loose balance once we go tandem heel to toe eyes closed (my current level - my arms go out for this one).

[@thedarkriver1]

Using these techniques to improve my balance while skateboarding

[@HeavenlySentinel]

Thanks dude this is awesome

[@toneandtighten]

No problem!

[@everestissigma]

i was wobbling at 2:00 and idk why my balance is so bad cuz ive never injured anything except my thumb or had surgery and im pretty young and im a figure skater but ty

[@kiittykawaiii]

Blessings 🙏🏼 thank u I look forward to doing this after work today

[@toneandtighten]

You are so welcome!

[@abdullahAnzal-hy8yl]

Is it improve your balance brooo😊

[@sinthaporthen3853]

Thank u 🙏🙏🙏🤗😍

[@toneandtighten]

You're welcome 😊

[@MrSkillIssue_90]

helped me do the Hopak dance :)

[@auneth_97]

Thank you so much for this! My balance has always been awful because of my autism, but i'll be working to improve it!!

[@toneandtighten]

You are welcome! I hope it helps!

[@piguelmonce9937]

Thank you for this

[@toneandtighten]

My pleasure!

[@raymondmaheux3996]

Hello dr, I was told by two chiro, that I have a nerf pinch in my neck , my neck arm hurt a lot and my arm is numb all the way to my fingers. And they can’t help me. After six months I wish you can help me. I saw your UTube talking about neck. Should I try those exercises. Hope you take the time to give me an answer. Thank you I will continu to follow you. ❤

[@nyakarimaking20]

I have cerebellar ataxia (Like Parkinson's) and will start doing this daily. Thanks

[@ByteTimeStories]

One really important thing that Is also recommended to improve balance is honestly your feet, if you don't have a decent arch you have more underlying problems. Outside of that see if your balance improves without footwear on, if it does, do your training barefoot or in flat slippers while looking for a good pair of barefoot or wide toe shoes. I don't recommend shoes with arch's unless for doing cardio or running.

[@dxxldiva]

How often should I practice? Every day, 3x/wk, etc.

[@luismunoz90.]

I've always had poor balance. I'm 33 years old, and when I was 3yrs old, I had a brain tumor surgery. Later I goto surgery on both of my ears. The brain tumor was on the cerebellum area, which I think controls the balance, but I also heard the ears have some control of that too.. I always had blame my medical condition for my poor balance. I can walk like a normal person, if you see me walking, at one point you can tell it's a little off/different, I can't do a tandem walk or stand still on one foot(with my right foot there's times I can do 30 secs or more idk but I'm able to stay still, not all the times though. Standing on my left foot only, that's a challenge and can't really stay still most of the time. Well at age 33 Im decided to do somet5ablut this and dedicate time to make it better. One question I have is doing the exercises on this video bear foot, no shoes, is it better than having shoes on? I know it's harder but what do you think. Also, any other suggestions, please. Its been one of my main insecurities all my life, will do anything to improve this. I just always had the idea that it was a condition due to my brain tumor and it's just how I was. Thanks.

[@pujapurohitpuja5721]

I don't know if this make sense or not but i cant able to balance on bicycle and scooty even lots of trying and practicing hope this will help me to some extent 🙂

[@BELALUDDIN-ku3hj]

Its very hard when I practice then I can😊😊😊

[@KarenBasset]

This is great, thank you!

[@toneandtighten]

You're very welcome!

[@ΓιώργοςΚουτσιούλης]

very nice exercises!

[@toneandtighten]

Glad you like them!

[@nickthefox4596]

How many of these would you recommend someone do in a day Like , would you recommend doing them for 2 or 3 sets or ?

[@Traveller1990-v6y]

what is the benefit for closing eye? I know it's harder, but does it improve the balance? because from the muscle perspective will be the same, right?

[@BillPark-ey6ih]

How long would it take to see noticeable improvement with these exercises?

[@nayabfatima313]

As i heart it's impossible to learn balancing or any gymnastic moves after 12 years of your age?

[@thazmania120]

Yeah there's no way that's true

[@larrynewman7286]

I'm working on another video (much older, posture) and I'm having a hard time with the wall angel. I can barely get my head and butt to touch at the same time but I'm unable to get my hands far enough to touch the wall. Am I doing it correctly? Do I do something different?

[@thomasmulroney2065]

I already can't do these. Will holding on force new balance?

[@MaticN91]

Do you have any balance exercises for very stiff thigh? I have multiple sclerosis and my thighs are so stiff that i cant hardly bend them backwards to 90 degrees (actually mission impossible). How could i improve that? Thank you in advance.

[@anabellazayat8050]

Dr i have osteoarthritis i need to put my hands on a suport otherwise i fall down

[@cawiltu]

Fall over with eyes closed.

[@denisem8356]

😂 ha

[@rinshadpattalathilmohammed5782]

Am glad that my friend is with me

[@rinshadpattalathilmohammed5782]

@@denisem8356

[@그옐]

2:28 exercise 2

[@그옐]

1. 두 발 모아 서기 - 고개 도리도리 (눈감고) 2. 두 발 앞뒤로 모아 서기 (눈감고)

[@haflidiolafsson2901]

I will do these exercises for the next 6 months and when the 6 months are up will come back and tell you if it worked

[@toneandtighten]

Best of luck!

[@revengecodm3969]

Results?

[@TahitianTreatt]

this looks simple until u try it and see that it isnt. i got work to do. thxs

[@yurimolfarUA]

Omg, I can’t bring my feet together because my knees prevent it. Any advise please?

[@Sebastiann2329]

Very helpful. Also I have this strange thing. I can't straighten either of my legs as a teenager. I can almost get there ,but they won't quite go. It's not that it hurts they just won't fully straighten. Any suggestions?

[@aspcia]

If you're able, I would go to your primary care doctor for that, and then they can refer you to someone. That's what I would do if my teenager was having that issue.

[@BryantPP]

And how does this "improve" balance? Is it like muscle memory in that you actually build new muscles that enable you to balance? Or is it just practice makes perfect?

[@toneandtighten]

Great question, Patrick! You improve the muscle strength responsible for your balance, but there's a neurological component to it as well. You can train and improve "proprioception" - the neural signals responsible for balance in your body! As this system gets stronger and more efficient your balance improves! Hope it helps you! 🙏🏼

[@BryantPP]

@@toneandtighten Well thank you for your answer. I appreciate that along with your segments.

[@micarmo1948]

@@toneandtighten - What a great answer! It complements very well the video and really motivates me to work more enthusiastically on my balance. Thank you!

[@RowenMyBoat]

If part of my issue is bilateral neuropathy in both feet, which developed after my second back surgery, and first fusion, can these still help? My middle three toes are numb and start there and form a triangle to the middle center of my foot and everything in th side the triangle is numb. I’ve had some very serious falls. I’m 62, but at this rate, I won’t die of natural causes Stan advanced age, but from a fall.

[@KJSvitko]

Most elderly people have problems getting up off the floor. As a child you spend a lot of time on the floor, adults do not. Doing yoga / stretching exercises on the floor can improve balance, mobility, flexibility and the ability to get up and down.. Just getting up and down to the floor in a controlled manner is difficult for many older adults. Play with your children on the floor. Bend over, get down and pull weeds in your garden. Play with a pet on the floor. The more effort you make to work on balance and flexibility will pay dividends as you age.

[@Doggieworld3Show]

2:30 I am already falling over...?! What does this mean?!

[@my._bestays]

As a person who loves pillows, the way he standed on the pillow with his shoes on just scared me.

[@shadow24754]

I didn't even start looking around on the tandam and almost fell over just being the the position

[@andfolk254]

Thank you for this. Is it best to wear footwear? I alternate standing on one leg when brushing my teeth, but I’m barefoot.

[@semc44]

If you do the head turn how many reps? Thanks for this video it’s amazing.

[@robertmassey2548]

shoes on or off?

[@Lisa-yy2ni]

I got to tandem support, then eyes closed, can't do it for 1 sec let alone 30! Start falling over. 63 scary.

[@pulcinoassassino]

wouldn't it help to exercise without shoes?

[@dextermorgan5397]

Ouch Yeah that ankle sprain got me good :’(

[@toneandtighten]

Sorry to hear that! I hope you feel better soon!

[@Ex_odus]

I fell over on the first 1 😅

[@melissawheelhouse6353]

Would stiff toes affect your balance?

[@kathyfarmer3188]

Could not enve get past the 2nd exercise without losing g my balance

[@OwKitty]

Everything is hard for me. I'd totally fail a DWI test and I have not had a drink in 3 years. I have medical issues probably have some undiagnosed issue because I have super anxiety going to Drs. I don't trust them. I go to chiropractor and dentist , optimist

[@TheWorldAccordingToMETV]

I think my problem is not my balance per se. I think it's more my being flat footed that's making it difficult for me to balance.

[@toneandtighten]

Maybe give this video a try: kzbin.info/www/bejne/g3nUfn-Cn9J3hqs

[@jaiunde2347]

Can you do these barefoot or do you have to be wearing shoes?

[@Urknall007]

Shouldn’t these be done barefooted?

[@francesoliver8812]

Thanks for all your great content. Please be more sensitive to older folks who watch and use advancing age rather than old age. That can be very offensive.

[@karinahoughton5786]

Why is moving my fingers helping I have ATAXIA

[@the_otd_arash2128]

👌🏻👌🏻👌🏻

[@pammckinnon143]

video would be a lot better without the music droning in the background. No need for music when someone is talking.

[@azraelgm]

I can't even stand in the tandem position for more than about 5 seconds

[@Jehovah77]

Love God, And Joseph

[@babberdydabberdy3551]

I tried these laying down with my eyes clothes

[@dinosemr8141]

💖❤️💖❤️🙏❤️💖❤️💖

[@bethloomis8961]

Sheesh! Hope the cops don't administer a sobriety test to me anytime soon. I can't stand heel to toe without wobbling, and I'm stone, cold so er. So I know my starting point.

[@vigneshpandiyan9040]

Mobility passed and stability failed

[@Bb_bb-n4y]

I've a big problem

[@lactu_lose1745]

I suffer from clubbed feet, wanna ride bikes and this will help me a lot

[@Svadigo]

1 bring your feet together, make small head turns, close your eyes 30 seconds 2 tandem standing, head turns, eyes closed 30 seconds 3 single leg balance, head turns, eyes closed 30 seconds 4 repeat 1-3 on a pillow, soft surface 5 dynamic balance, star reaching 5 directions 10 reaches/direction