balance 1 walk on a line - Winnipeg in motion · • Repeat and continue on to Balance 2. balance 1 • Stand behind a chair or near a wall for balance (you can hold on with two hands,

walk on a line

• Findalineinyourexerciseroomandhaveparticipantstrytowalkalongthatpathascloselyaspossible.

• Toimprovebalance,keepyourarmsouttothesideandtakelargersteps.

• Besuretousegoodpostureandlookstraightaheadasmuchaspossible.

• RepeatandcontinueontoBalance2.

balance 1

• Standbehindachairornearawallforbalance(youcanholdonwithtwohands,onehand,onefingerornotatall).

• Holdaslongasyoucan–buildingupto30secondsorlonger.

• Repeatexerciseonyourrightfoot.

• Repeat2timesoneachlegandcontinueontoBalance3.

(M): Do the same exercise, except keep your right toe on the ground when balancing on your left foot. Do not put much weight on your right toe, just keep it there for more stability.

one-leg StanD balance 2

• Standbehindachairornearawallforbalance(youcanholdonwithtwohands,onehand,onefingerornotatall).

• Contractyourcore(abdominal)musclesandslowlyriseupontotheballsofyourfeetsoyourheelsareofftheground.

• Slowlyloweryourheelsbacktotheground.

• Duringthisexercise,besuretokeepyourheelsinlinewithyourtoes.

• Complete8–12repetitionsandcontinueontoBalance4.

calf raiSeS balance 3

• Standbehindachairornearawallforbalance(youcanholdonwithtwohands,onehand,onefingerornotatall).

• Liftonefootupoffofthegroundasifyouweresteppingoveralog.

• Holdandloweryourfootbacktothefloor.Repeatwiththeotherleg.

• Complete8–12repetitionsperlegandcontinueontoBalance5.

(M): Do the same motion with your leg from a seated position.

knee raiSeS balance 4

• Standbehindachairornearawallforbalance(youcanholdonwithtwohands,onehand,onefingerornotatall).

• Whilekeepingyourheelsonthefloor,slowlyliftyourtoesuponeatatimeorbothtogether.

• Duringthisexercise,besuretokeepyourheelsinlinewithyourtoes.

• Holdandslowlyloweryourtoesbacktothefloor.

• Complete8–12repetitionsandcontinueontoBalance6.

toe liftS balance 5

• Situprightneartheedgeofyourchairwithfeetslightlymorethanshoulderwidthapart.

• Keepingyourbackstraight,bendforwardfromthehips,slowlyreachyourarmsforwardandshiftyourweightontotheballsofyourfeet.

• Returntostartingposition.

• Complete8–12repetitionsandcontinueontoBalance1fora2ndset,ortoFlexibility1.

reach forwarDbalance 6