Improve Your Balance In 5 Minutes!

[@franisfranis3456]

With a gimpy leg, I unintentionally shifted my balance onto my "good" leg. Doing that made me lose my REAL sense of balance so I couldn't walk on rocky beaches without a cane - even then, I was unsteady. I realized if I was going to improve my balance, I had to prevent my habit of leaning forward while I was looking down at my feet as I walked. The "looking down at my feet" routine while walking meant that I was really always in fear, resisting falling forward! Here's what I did to recalibrate my balance: I used two hiking sticks for safety. Then I walked on an unpredictable, not completely level but dry surface. (A rutted, uneven but mowed road that appeared flat, but when I put my foot down, I had to accommodate many holes and ruts.) First I practiced walking with hiking sticks in daytime until using hiking sticks felt comfortable. While walking, I told myself: "My Feet Know Where to Go," as I looked six to ten feet ahead with my head up and hiking sticks matching the opposite leg. (Right foot forward, left hiking stick forward together, etc.) But I realized I was "cheating," - still returning to the habit I had for looking at my feet. So - I designed this challenge to truly change the "looking at my feet" habit: walking one city block length of this same rutted road at night with a headlamp on top of a hat brim with hiking sticks. If I really needed to look down at my feet, I could still stop walking and do that intentionally. But I wanted to retrain that my eyes sweeping in front of me would allow balance adjustments to happen as I used to be able to walk, without looking down to "supervise" my feet. Turns out, creating a "fearful" situation of walking at night worked! It took me about six weeks all together of almost daily practice to completely regain my balance. Four of those weeks were one block of almost daily night walking. Now six months later, I can walk on rocky surfaces again without a stick to steady myself. Total recovery!

[@patriciacole8773]

Great job! Thanks for sharing. I’m planning to share this with my mom!

[@ScarletKnightmare]

That is excellent work! Perseverance pays off!

[@myhalfof]

@@patriciacole8773 Safety first! Walk with her at first to take care she practices safely. My 90 yr. old friend used two canes that have an "L" shape at the top instead of hiking sticks. The idea is to choose a slightly ever more "dangerous" situation for practice. So gauge the relative "danger level" to your mom's unsteadiness and improve the danger level gradually as her balance improves

[@JustBreathewithRachelGreene]

Excellent, Boys! Balance exercises are so important for fall prevention for our active aging clients. I'm so passionate about teaching these!

[@alrinaleroux9229]

Many years ago when I suffered from stress incontinence, I discovered that doing PC muscle exercises (aka "Kegel exercises" -- the kind you explained in your video on "Exercises to help hemorrhoids") results in a huge improvement in one's balance and sense of proprioception. Especially when you do them intensively *every day*. To such an extent that every movement is more efficient (whatever sport or physical activity you engage in). Your center of gravity is in your pelvis. When you walk or run, with every step your upper body swings slightly off-kilter (almost like an upside-down pendulum effect, if I can call it that), and your muscles have to work to bring it back to the vertical and closer to "perfect" balance. But when your balance is good your body doesn't have to work so hard to correct your balance; you can save energy and improve endurance, and enjoy the activity more. I would recommend it to any person who is still mobile and in fairly good health -- for the elderly it improves bladder control as well as their control of their sphincter muscles -- so it has double benefit -- and you can do it any place, any time, whether you are standing, sitting or lying flat. I even found that it makes one feel more fit and refreshed -- I don't know whether it might be from improved blood circulation, or whether it actually improves one's level of fitness like exercise in general tends to do. Only be wary of starting off too fast, there is a danger of straining the PC muscle. You have to start gradually and be patient. There are three ways of exercising this muscle -- you can do "quick-flicks" (fast repetitions of tensing and releasing); hold the muscle tensed for a certain number of counts (sustained tension), or you can do the "stair steps" or "lift stops" PC muscle exercise (similar to a lift going up stopping at several floors, and then going down stopping at several floors), which involves increasing the tension step by step up to a certain point, holding it for a bit at the top, and then decreasing the tension step by step till the muscle is completely relaxed. This last method is an important one for me, and I found that meticulously decreasing tension bit by bit is very important, it's a step you should not omit. However, anyone can do these exercises as it works best for them, especially once they've build up strength and can exercise the PC muscle with greater control.

[@BobandBrad]

Thank you for sharing !

[@lw1913]

I need this do bad after having a stroke. My balance be off! These focus on areas needed for my situation. I need these to work on my balance. Thanks so much guys!

[@IMOO1896]

We can all benefit from these easy techniques. When you did the bell forward and backward, oh man, I could feel my back catching, so this is the one i need to work on, with lighter weight, of course.

[@debrickashaunjaquavious999]

Thanks for constantly putting out content!! y’all are great!

[@BobandBrad]

Thank you for watching!!

[@lynneschultz316]

I do water walking in a pool-side stepping and marching, among other steps. When I lift my leg, I touch my hands underneath the knee. I was surprised to learn how water walking helps my balance!

[@BarbyDailey-Rurallife40]

I appreciate this video. I've been noticing that my upper leg strength is really weak and it is getting harder to get up if I kneel or squat near the floor. Also my balance, so I will definitely try these techniques. Thank you!

[@joane8651]

This is very helpful, I noticed I started looking down always while walking and my balance was getting worse, my son was worried about it, keeps mentioning it. I also have a 'good leg' and have been favoring that to the detriment of my other one.

[@sawong8685]

The best balance exercise was demonstrated in B&B 2/12/14 video of standing Superman facing wall for support. It strengthens core which helps upright posture to prevent forward center of gravity leading to falling forward.

[@lindacoffin5110]

Great advice! My sister had brain surgery and balance is something she needs to work at to get it back. The bed is a safe place to start. Thanks.

[@mcm9619]

I would love to see a video on improving feet flexibility. Thank you .

[@BobandBrad]

I will add this to our to do list!

[@ChristopherHarle41048]

You guys are great, and really practical. Thanks.

[@patriciacole8773]

I appreciate your efforts to be kind to each other and show us what respect looks like even when you are diverse in disposition or character type. Thanks for all your generous help. I’m planning to share this with my Mom.

[@rosannaburgess714]

Hi Bob & Brad, God bless you, thank you very much for your help, I will certainly do these exercises.

[@fitrunner1317]

And I love your videos!! So informative for myself and info I use for my clients as a personal trainer! They are actually my form of entertainment nowadays lol 😆 🤷🏼‍♀️ love y’all’s humor! Need the laughter!! Thank you guys!! You’re awesome!

[@zippyustar6350]

Recovering from hip replacement I needed this… thanks guys 💋

[@ethelekh9403]

Great information! At 60 learning all the new ways to not end up an 80 yo only sitting in a recliner. Yoga helps considerably, balance is paramount. Thank you for all of your training and work. Bob, you are ‘RIPPED’ , those forearms are wickedly toned.

[@JimSwindle]

Thanks!

[@BobandBrad]

Thanks! Positive vibe sent your way! Bob

[@BobandBrad]

I mean vibes

[@darlenerego4891]

I was told my falling had a lot to do with me hurrying! I also have essential tremor and it's not just in hands like I thought it was, but in my legs, so I need to go slow....but continue to exercise!

[@ooolalakatchuli9873]

Yes, I've noticed while walking, and suddenly looking sideways, I keep loosing my balance. Also if I walk into a dark room. Thx.👍 I'll try these exercises

[@andielliott7721]

Such good information! I watch y'all in the evenings for entertainment too!

[@KneeReplacementTherapists]

Some great ideas, thanks for sharing! Would love to talk to you about knee replacement surgery treatments and management... maybe even a virtual interview? Have a great day!

[@meynardoguarinlansangan8879]

St.Padre PIO, Pray for us🙏🙏🙏Amen

[@clasrock69]

Thank you Bob and b r a d for this really cool video and making it fun too and thank you for always mentioning safety precautions both of you guys are the man God bless the both of you and your families🙏✌🙏

[@carolinegathercole8473]

I’m 66 and my mobility has slowly decreased over the last 4 years. These micro exercises are excellent.

[@gracieg5849]

First thing, I always click like. Because you guys NEVER disappoint!

[@CorpusKristieTN]

Yall Are Hilarious!! 🤣🤗 A Great Team!!

[@BM-ct2hl]

Very helpfull..I am having problem with balance because of car accident and postconcussion syndrome..thank you!!

[@osmosinsane9611]

Bob started working out obviously! Good job!!!!

[@positiveandhealthy2728]

I absolutely love your videos! You have given me the motivation to get back into better eating habits

[@JustBreathewithRachelGreene]

That's great! Keep up the positive and healthy vibes!

[@BobandBrad]

Thank you!

[@rubyjean56]

I was at a bank one day, when this older lady asked for help, she said sir, can you help me? I said of course, she said I'm having trouble, can you check my balance, again I said of course, so I pushed her.

[@jonogren5567]

🤣🤣🤣🤣🤣

[@victoriajohnson3034]

I can't do the forward leaning stuff with low back disk issues. Pain!

[@geniedalman4888]

This was so helpful. Thank you.

[@ScarletKnightmare]

This is massively helpful stuff, thank you!

[@Damethefirst]

Thanks, feeling a little wobbly at times!!!

[@minkademko2335]

Odd that I can rollerblade and ice-skate but going up and down stairs anymore is getting challenging since I stopped skating. Also, vertigo hits me once in a while, too. Thanks for these tips, and the Epley Maneuver videos as well.

[@phyllisniese6464]

Boy, do I need these! And so ez to add to my morning routine while making the bed or getting dressed!

[@sharonmorton6734]

Thanks for all the tips.

[@vitorsilveiraporto1361]

i'm watching you from brazil, you're amazing

[@Articulate99]

Always informative, thank you.

[@judis9184]

Thank you for the balance exercises. Are these safe if you have osteoporosis? Thx

[@TheDriftwoodlover]

Why would someone in their sixties not benefit from the stronger massage gun? Maybe do a video on the different massage tools and when/how to use them .. and when not to? I have a chronic spasm in a back muscle and thinking the stronger massage gun might be better for me.

[@vernekelley9356]

LOVE THESE!!!

[@glendapolich7549]

You guys are sooo funny!! and so helpful...I sure appreciate your videos!!!

[@smallfootprint2961]

Lots of great ideas. I'll add one. Stand on one foot while brushing teeth, washing dishes, etc. One foot at a time, of course... lol.

[@JustBreathewithRachelGreene]

That's awesome! I tell my clients that all the time. I do it too. And for dishes, you can also put dishes in the dishwasher with a neutral spine squat...especially if Osteoporosis is a concern. Try it!

[@texascontessa5818]

Thanks sweeties...just what I needed.

[@rebeccaramirez-]

Thank you....guys

[@lazyfatbum]

Is there anything for ppl with inner ear problems?

[@dianswikert268]

❤ 😍 love all ur tricks

[@pegasus514]

i have been diagnosed w/osteoporosis. i need a table similar to what u use. can you give me an idea where i could purchase one?

[@brounwynsmith848]

You guys are great

[@kvparakkadavu2673]

Idont know that you are famous or not😄 ,but you are familiar to me and I enjoy your videos ,May God bless both of you 💐💐💐💐

[@noname-cx9ld]

Hi sir can you please tell that can loose bodies in knee be fixed without arthroscopic operation please sir 🙏😁😁😁

[@taramarcelle1706]

Fantastic ☺️

[@keithnorse]

Hi, I was born in 1948, which years were Bob & Brad born?

[@sallygy4815]

What is the brand & model of the massager that you recommended for older folks?

[@aereiq]

Is there possible to stretch or massage muscles too much? I had moment when i literally massaged and stretched exteme positions every day and felt kinda awful because of that. When I took break from doing this, body felt bit better. So is it possible to overdo self massage?

[@macds650]

Hi I just bought some inserts I normally wear brooks ghost shoe I’m a nursing instructor but I felt me feet pushing laterally. One day I switched shoes to nine tuned air and accidentally put the inserts in opposites so as the arch support is on the lateral aspect of my feet I noticed they feel a lot better now. I don’t know what the difference was other than my feet are not pushing out anymore

[@Jordan-ln2ef]

What's the difference between a casino and a church? When you pray at a casino, you actually mean it.

[@RameshKumar-co1js]

After Hip replacement surgery (last April I had my surgery) now also I am walking funny . For improving my balance what should I do. Kindly explain. 🙏🙏

[@franisfranis3456]

Any changes makes your balance "feel funny." Relative balance is part of calibrating where we are internally. Also, pain from surgery or injury causes us to compensate in odd ways that we need to later stop doing. Habit reduction is tricky - you need specific coaching. You need very tailored advice from your own physical therapist, not someone on the Internet who cannot see exactly what you're doing with your movements.

[@vedang8936]

THANK YOUUUU

[@MR.Minimiltia]

Please sir can you help me.. My low back(its on sacrom side)painfull while i doing work sometimes .. i did many stretching exercises and now i fell numbness my both legs..i did MRI scan and its says no herniated disc or some thing issue..it is a good report.. there is a pop sound on my buttok side..The tingling and buttok pain came at the same time 😓Sir My question is.. can a couse tightness of sacrom(Anterior sacroiliac ligament. Interosseous sacroiliac ligament. Posterior sacroiliac ligament. Sacrotuberous ligament.Sacrospinous ligament) For my legs tingling Plz help me

[@fartknocker-eq6np]

My bones = yes

[@jackieo8693]

Sometimes a little liquid cheer affects balance

[@jackieo8693]

I do the "tree" pose and turn My head from side to side

[@graceblaney5058]

When picking something up from the floor, should stance be staggered?

[@rhsab1]

You should do a giveaway for a therapy table! LOL

[@CorpusKristieTN]

LOVE YOU GUYS SO MUCH THANK YOU FOR EVERYTHING 🔥🔥🔥💦🦋✨💞🎊🙌

[@patriciapatterson3345]

Thank you Bob and Brad.My balance is awful,I appreciate you both so much, very helpful❣♥️

[@katieheinrich]

I need a ‘strong like bull’ shirt…

[@katwalkable]

You could call this Make Your Bed. Or actually make your bed every morning.

[@shirleymason7697]

There you go again saying 60 or 70 .......what about 80’s.

[@dalesmith4019]

My ear's messed up and makes me lose my balance.

[@lukula2934]

Sorry boys, but find another platform. I'm hereby censoring all my subs on Toilet paper Tube.

[@TheDriftwoodlover]

Huh???

[@lukula2934]

@@TheDriftwoodlover Not sure what part of that sentence you are struggling with, But, if you can't figure it out, it really doesn't matter. Wishing you good health.