How to Improve Balance - Seniors and Beginners

Learn how to improve your balance - whether you're a senior or a twenty-something who's been sitting on his butt!
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
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David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
This video will help you improve your balance. You'll strengthen hip muscles and strengthen leg muscles that help you get better balance. Seniors who want to improve their balance will find these balance exercises helpful. And anyone of any age can improve balance using these exercises as well.
#ImproveBalance #Balance #UprightHealth

[@jjschereriv]

Matt, I am an 81-year-old American 200 m I.M. & Butterfly guy and a former marathon runner who does gentle yoga virtually every day and works out 3X a week with a great H.I.I.T. Trainer here in Warsaw, Poland. Starting today I am going to do your balance and stretching workouts on my 'off days'! Thank you! (My goal: be 'vertical' as long as possible. . .)

[@kehcat1]

Dr. John, You are my hero! I love that you do so much! Thank you for posting.

[@patriciapowell8223]

What about these exercises for an Ataxsis problem? Would these work for that situation?

[@Mikey374]

So Dr John. How did you get on adding those stretching workouts to your routine ?

[@danqodusk8140]

I'm a 65 yr old male and former athlete. We can easily see matt knows how and what muscles need to be targeted.

[@hestergreen2031]

Awesome

[@vittoriomicheli8274]

I´m 74 y old in Sweden After heart surgery 2 y ago I lost my walking balance till now. Thanks to you I´m coming back.

[@exithere22]

He’s the only one on KZbin that teaches to exercise these overlooked muscles. Great stuff.

[@ritahull1084]

Thank you I am 75 year old woman and notice the difference over the last 10years. I want to stay in my own home. And I need to have leg, calf, knee, muscles as strong as possible . Thanks again x

[@frasersgirl4383]

I knew I needed to watch you!! Lack of balance is my BIGGEST issue!!!

[@soniajacobs3038]

Thanks so much for this (and to Mattie T. for your inspiration). I’m 69 years old and had a stroke 4 years ago. I do water aerobics 3 days a week, and everyone assumes I’m perfectly fine, but I know the truth. My balance and strength are nowhere near what they used to be. I have a small dog that I take for walks that are not even close to aerobic because he stops to smell everything. Today, after watching this video, I tried balancing on one leg each time he stopped. I couldn’t do it! I was lucky to hold each foot barely above the ground for only a second or two, but I didn’t give up! By the time we got home, the sides of my hips felt tired. I actually got a workout on one of his piddly walks! I will be doing the exercises in this video (and challenging myself on our walks) regularly. Thanks again. (And I made a PayPal token of my appreciation before posting this.) I honestly can’t thank you enough! Bless you!

[@elisabetk2595]

Similar story with me - minus the dog. Stroke when I was in my very early 50s and I went from 60 to 0 balance-wise. Like, not even having a sense of up and down for a while. Water aerobics got me most of the way back to "normal" but not close to my own normal. It is the best exercise for rebuilding the brain pathways because everything is slowed down so you have a chance to react. I still can't stand on one leg though, and all those muscles have gotten weaker and weaker over time. These exercises are just what I need.

[@bygrace3113]

😄 that made me laugh, I'm on my second dog who loves his slow walks and long stops

[@lynnchung6875]

I always thought that being stiff was something I had no control over. My brother is also very stiff. After watching your video on being able to touch my toes, I was totally amazed that I could get lower than my calf. As you said in your video, you can see improvement almost immediately. I have been doing them for a couple of days and now with weights (6 pounds), I can reach down to my ankles!!! Thank you so much. You make total sense in the advice you give. I am 82, always been fit, line dance 5 days/week, walk a couple miles at night with my daughter and her dog. I am working on my balance per your video. I can do 30 sec. on each leg so will try to keep getting stronger. I notice it has started to become harder to get off the floor, so now I am getting up and down daily to strengthen my ability to get up and down easily. My mother's motto was: It's OK to get older, never get OLD; it's OK to go slower, don't STOP!! Now it is my motto. I refuse to believe that you can't do things because you are old. It is because it is so much easier to just sit and stay comfortable. With your help, I will not sit around and slowly see my world collapse around me so that I end up in a wheelchair because I can't move or walk. Thanks for your inspiring videos.

[@janiswright9494]

Love this for 66 year old me. Thank you Matt. Please keep posting for the older folks. I have loved when talk about your parents.

[@ingrid2543]

I’m 67 and love this guy!

[@patriciapiper6294]

Yes!! Muscle, this makes good sense.!! How do we get someone else to do it for us????🤣

[@rettie6665]

I am older and very weak in my hips. At first this seemed more like an arm exercise for me since i could not lean in as far as you do in the video. So I moved closer to the wall and now I can lean in with my hips and legs a tiny bit. I have been walking an hour a day but that has done nothing for my hip strength and stability. I am so happy I found your KZbin site!

[@NicolleMelanson.Powell]

Thank you for creating videos that are useful to seniors and people who are starting from a weak state. Very helpful.

[@longhairmullet]

Love when you say tighten your glutes rather than our butt cheeks, which feels less professional. Most are familiar with anatomical abbreviation “glutes” and I do feel you are upright professional with your content. Great exercises!

[@malsk5012]

Wonderful video.. first time learnt that we don’t use that muscles much and that’s how loose the balance after an age.. thanks for teaching the world wonderful messages. Stay blessed

[@kimhumiston2686]

I absolutely love all of your videos. 65 years young and just recently retired. Bound and determined to get better with age.

[@tonimcrae9060]

Thank you for these exercises as they are just what my arthritic hips need. I am 83 years old but determined not to be hobbling into old age 😄

[@davidjan47]

Matt, thanks for giving me some additional exercises to build strength and balance in my leg muscles. I'm 75 years old and swim every day for 45 minutes. It's great exercise but doesn't do much for balance. After just a few days working on these exercises, I'm getting stronger and my balance is improving. You are terrific!!!

[@mariagoodey1153]

Thank you for saying that, it makes a big difference to know the work you need to do on your muscles!! 😊

[@mandycat45]

I had already saved this nice man's video of a simple way to improve posture, so I was glad to find his workout for balance. He's easy to listen to (somebody needs to tell other exercise instructors that sounding like a drill sergeant or a whistling tea kettle is a bad idea.) More to the point, his exercises are easy to understand and effective.

[@patricialee805]

Thanks, Matt! You really show a good understanding of the issues faced by seniors, and the goals you set are very realistic. Keep up the wonderful posts!

[@judithwoodward3753]

At 82 balance has become a big goal, and I have not seen these exercises. I am going to see what I can learn, and really am impressed and hopeful, I'm really excited. Thank you!

[@jann2029]

Been lapping up your videos..such simple exercises and all standing up ..just what i need.. and so fun to listen to you. Thank you

[@timmulder9112]

I am 64 years old. 2 years ago I retired. I started out what I love to do and that is rollerblading and ice skating. Also taking long walks with my dog. I have to say that time does have an effect on your balance. I could tell that I needed to work on this area because I was out of shape after 45 years of working full time.. I always did some mild exercises but not enough to be in cardiovascular health. I just want to say that it's never too late to start.Finding something that you love to do and sticking with the program. In the two years of regular exercises and practicing the many balancing exercises such skating will not only improve your balance but improve your general overall health.

[@helenl7967]

Thank you. I am so glad to have found you and this video. I am 73 and have been working on my hips for years with yoga, feldenkrais, acupuncture, and some body work like rolfing, myofascial release, and osteopathic deep massage. Recently my osteo/ rolfer started showing me excercise to help strengthen and release my aductors and other related muscle groups. I also do ball rolling to release tight areas. This group of exercises seems perfect for what I need to complement my activities or maybe even replace them and move me to the next level of stability. Thank you again. This is so helpful.

[@xiaofu1811anle]

Awesome! Lovin’ it. It helps and now I finally got to know how to strengthen those muscles instead of wobbling here and there. Thank you 🙏

[@bootsybadger]

Hey Matt, thanks so much for this (and all your other vids). I'm 66 years old. A couple of years ago I got into body-weight strength training, but standing on 1 leg to do ankle taps and rotations - for the warm up - has up until now eluded me. Of course! Do some focused strength building on the particular muscles I'll need! I love it that all your vids are so short and specific. When I see longer one on my feed, from other pts, I immediately feel daunted and resistant to trying them. Your approach is so compassionate. Thanks again 🌹

[@ruthsmollykulube1890]

Thank you so much for the videos ,l have started to excise lam 73yrs.

[@glendawells3021]

Thank you for the help with my balance!! I’m 80 years old and don’t have the muscles to get myself off the floor!! I so appreciate your help!!

[@miaday9250]

This is excellent! Simple and directive. Your delivery and instructions are so clear. Thank you for this!!

[@iluv2scrub]

So happy to have these "senior's videos" Matt. Thanks so much!

[@lolakazam3003]

You are Incredible. I’ve been watching your videos I am a senior and have major hip problems heel problems knee problems and balance. You are the only person that made sense out of any of this. All the doctors want to do is give me injections. Thank you for addressing senior citizens

[@kmajava2334]

I'm so glad I accidentally found your channel, such great exercises when I really need them for my hips. I've gone to the chiro about 5 times so far and my hips still bother me, so I'll keep up with your exercises which I know will help strengthen my hips

[@dianazoelle6875]

I'm 73yo. Have been doing the first move for years to alleviate hip ache . Thought I was stretching a tight muscle. This is an amazing opportunity to strengthen my hips!

[@calypso13100]

So informative thank you! I'm super active active workout 4 times a week go on my treadmill 4 times a week for an hour at a time and do lots of hiking but notice I was having lots of problems with my hips. They were so tight and stiff and I couldn't figure out why. This is really helped to loosen them up and to give me more balance and I think will overall help

[@paulhaggett3710]

Thankyou so much for this. My balance wasn't improving until I tried these exercises. No other Utuber shows these workouts - 2 weeks on, I can honestly say they really help. Love your skills too, unique, modest and inspirational.

[@angiedamian681]

Perfect video Matt! That speaks to me! Thank you so much 😊

[@Marielenas]

Thank You so much for this timely vid . . . So far in the last 5 months, I have fallen twice. Working on it

[@laramosby2898]

I love your explanations and demonstrations. So great to get helpful advice and no judgment. Work the rump roast!

[@Uprighthealth]

Make sure it's well done! 💪🥩

[@berneemartin8859]

Thanks very much, my balance has improved from doing senior line dancing and Tai chi but I’m really wanting to take it to the next level and your suggested exercises will help with that. 😀

[@magpiegirl3783]

Love this. You are a great presenter. Started doing these already as part of my exercise routine.

[@bitman32x]

I am not a senior yet but this looks like it can help me, my balance is off when I do a simple walk, I cannot raise my leg as high as you demonstrate in the video. Really a good help.

[@carolgardens7294]

Thank you. This is an easy set of exercises that I can do every day.

[@sagedakotalmft7763]

Thank you Matt! These are awesome! I have an old ankle injury and several years ago got a hernia and am yet to have surgery. I realized that in the past 2 years or so my balance has gotten really BAD! The way you explained how the muscles work makes so much sense! In fact, I'm sure I got the inguinal hernia because my hips muscles were weak and the joint was tight. Everything since these two injuries has thrown everything off balance. Am going to start doing these exercises until I have the surgery then after I am in recovery mode will resume as I am able to safely do so.

[@stevietv321]

I feel hopeful that I can turn things around from a couple of years of too much sitting. Thanks so much

[@dreamervanroom]

I am going to set things up at a sit/stand height with one of those almost-a-chair stools. you kind of perch on the edge to take some load. you want your kb height to be below your elbows. Note that when you add/subtract a standing pad you change that a little.

[@marysharp9635]

In my early 70’s with 3 falls in 12 months,what a shock!! I decided to strengthen my ankles and now I am thrilled to see your video on improving my balance … with just a few minutes of your exercises I feel a difference in my whole body. My grateful thanks…

[@eddted2876]

This guy usually puts out good videos! Thanks 😊😊 brother!

[@cynthiaradobenko955]

I’m so excited about this!,, Just exactly what my Dr. talked to me about. Strength in the legs and hips. 👏🏼👏🏼👏🏼❤️

[@dayaranidealwis251]

Thank you Matt. As an 83 year old I am trying your exercises to be flexible. I find them very useful esp. the balancing one’s and how to stand without your hands.

[@nancyreise3565]

Matt, thank you for creating new movements to keep me healthy! Nancy

[@11thsm]

I’m so glad I found your channel. I started this journey to help with my left knee cap pain going up and down stairs. Testing my muscles or lack of, I thought my balance issue was related to my foot because it was firing and shaking so much (bunions don’t help) but I’d imagine it’s just compensating for my lazy hip lol. Thank you!

[@teresasmith129]

Wonderful! I’m going to do it. I need to improve my balance. Thanks!

[@BanjoInKorea]

Excellent communications skills. As I keep watching this, his presentation is amazing. I will keep watching and learning from him.

[@OfficialStevenCravis]

By far, one of the best channels on KZbin.

[@mariabronowiecki4006]

Thank you very much your videos! Very helpful! This is exactly what I need. I can do this exercise. Thank you !!!👍😁

[@Moonbeamglider]

So glad I’ve found you. I have BVH with very little balance, this will help. Thank you

[@36GodMob]

Love it Bro standing on one leg while talking about balance is 💯

[@pontevedra660]

Yes, you are correct.Love your videos...never ever miss one.

[@Uprighthealth]

What age-ism are you referring to? Are you looking for a reason to feel attacked? You can atrophy into poor balance at any age, but the longer you are on this earth, the more you sit on your butt (for whatever reason), and the less you pay attention to your muscles, the higher likelihood you run into balance issues. I don't recall making any remarks denigrating older people. I don't give two sh•ts how old you are. If you need to improve your balance, then use this video. I'm watching my own parents atrophy into their mid 70s, and if I could have convinced them to do more exercise to prevent or slow physical decline, I would have. As you get older, the potential for rapid muscle loss is a real thing. But if you're a chair-bound teenager, the loss of balance is a real issue too.

[@lydiataylor5760]

These were great! Will keep at it, Thank you for sharing good health!!!

[@lauratempestini5719]

I like that you start with the beginners exercises and then progress forward with more advanced

[@patriciajones7555]

Thank you so much!! I will definitely do this ! My balance is really bad!!!

[@kdcbattlecreek]

I'm finally stable with my condition, and realized all my leg and hip muscles are weak. Doing these felt great! I'm so excited to get balance and endurance so I may not need a rollator anymore,!

[@kathycarlson7947]

I'm 74, have done yoga since 1972, and these exercises will be a daily part of my routine. Thank you.

[@evelynvaldez1526]

It’s a nice excercise balancing for Seniors

[@ingrid2543]

Thank you for this! I have two artificial knees and I have been having trouble with balance at times and trip more than before 😬

[@sharonmitchel1377]

This is excellent! Thank you! I took yoga several years ago. The instructor blamed my poor balance on lack of focus. I have since learned that i need better hip muscles!

[@adelebeerman9330]

I am going to send this to friends too! Thank you for sharing you knowledge with the world!

[@k8sl]

I have a yoga practice, but really have struggled with balance poses. Very excited about adding this in.

[@artgavel6983]

Wow! just discovered this guy, wish I found him days ago. functional exercises are the best! I was into heavy bodybuilding for most of my life and now at 65 I find that I need to back off the heavy weights and add more of what Matt teaches here.....good stuff

[@gloriareszler4196]

So useful! Well explained & demonstrated

[@TerriblePerfection]

Just subscribed. Along with a healthy diet, there's nothing more important than moving. Your videos are excellent!

[@chppayne]

Matt, thanks for helping the seniors.

[@joeclarke7048]

I really enjoy your channel and have recommended it to my Alexander Technique teacher. You have a refreshing respectful approach which older people really appreciate. Thank you.

[@ellenjampole1905]

Great video. Thank you for this! Please keep showing exercises seniors can & should do.

[@robertporter6527]

exercises seniors can do, & Should do !

[@sharrysmith7356]

This is just what I need. Thank you

[@chrisb7087]

These are great. Thanks, they’re just what I need. I love how you show off your balance along the way. Very entertaining and inspiring 👏

[@johnatyoutube]

I've been doing these kinds of strength and balance exercises and they've made huge difference. These are new ones for me and add some resistance to what I've been doing - many that I learned from you. I'm looking forward to adding these new ones to my menu. I can now walk down a 4x4 along a trail for a hundred feet before I teeter. I couldn't make it 3 feet when I first started 3 months ago. These things really work! Thanks!

[@kdcbattlecreek]

That is encouraging! Thanks!

[@hestergreen2031]

Thank you so much for this direction. I need to follow your lead on your exercises. I’ve fallen many times over the years, and need to regain my balance.

[@marthas8483]

Fabulous! Such a tremendous help. Truly.

[@michaelfeeley8901]

Excellent, clear, practical and compassionate work. Thank you! I'm do your routine and specific exercises right now.

[@janicemurphy4373]

MATT THANK YOU SO MUCH FOR THESE EXERCISES, YOU ARE A VERY GOOD INSTRUCTOR AND SO PATIENT, YOU GIVE ME SO MUCH HOPE, TO STRENGTHEN MY LOWER BODY!!!!!!!!!

[@portiasnyder1812]

Ooh wow I have terrible balance ! This will help me im in lol can do this a lot over everyday...thanks so much best channel on you tube

[@Organizer14669]

Thank you sounds great! Very helpful!

[@thangamnadar3418]

You are a guide,teacher,leader

[@ginaw3884]

A total game changer! Like magic! Thank you, thank you!!!!!!!!!!!

[@marjoriegarner5369]

Thank you. I'm 80 and have had many bad falls, with metal, and screws in an ankle. You are appreciated. I have great grandchildren ages 7 and 5. And you may be the age of my oldest grandson, 36. Maybe you're younger? Keep up the good, inspiring work. You are greatly appreciated.

[@dreamervanroom]

42 is the answer.

[@MrRpH-gn3xh]

Basic components of balance well explained. Excellent stretching and balancing exercises! Keep up the good work! Thanks again. Very few PT's talked about hip muscle training. .Keep up the good work!!

[@humanity1581]

you explained it very sensibly. thanks.

[@lovefromthesinginggrannies9782]

Thank you so much for helping us!

[@debrapond3588]

Your content is always super helpful.

[@Uprighthealth]

Happy to hear that! Thanks for your support!

[@supercoo1996]

Awesome video! Your videos are really helpful!

[@kenweidemoyer2221]

Wow thank you . I tried doing jumping jacks it took weeks, I am nearing 66 . Balance is my next step.

[@Maryskidmore-vk4mm]

You are much appreciated!

[@bethharper3900]

This is exactly what I need. Thanks so much

[@JJBpilot]

62 fit runner. Balance work has helped my feet feel better and helped my running. One legged with eyes closed really helps strengthen the muscles around your ankles. Or just do it on a cushy, slightly unstable surface, like a folded towel.

[@ocyogi]

Best tip I got for balance was from Max Strom. This has helped every person I've ever worked with. Turn and face the wall. Find a spot to stare at eye level. Fix your gaze on the spot and then try your balance move. Our eyes and how we use them to focus are a huge part of balancing. Once you develop this skill, step further away from the wall little by little.

[@kamlaarora5640]

Sure! Looking forward to more tricks for gaining strength, thanks.

[@carolbenson6524]

Just found your channel...love it...I'm 74 and want to make my balance better! I love the little skeleton watching!

[@brendamoore4105]

Thank you for teaching these exercises. I really need them.

[@barbaravall6322]

Great! Just what I needed, thank you!

[@Uprighthealth]

Great to hear!

[@irenepeek3211]

Wow... I really can use these exercises 👍👍👍 Thanks so very much for sharing this information. I'll be sharing this with quite a few others. This is sooo needed.

[@doggiesamson]

Thank you, Matt! Awesome!

[@KennyFishbone]

Wow! Thanks! Another senior!! I do different exercises...but trying to improve my balance. These are not easy! I'll put these in my routine Just starting? Give yourself time to work up to these. Thanks again

[@robyncroft3204]

Nothing better that having control over mind body and spirit. Thanks Matt - get it coming. Robyn 66 Australia