As we age, maintaining our stability becomes crucial to preventing falls, a common problem that can have serious consequences. Body stability is closely related to proprioception, our body’s ability to sense its position in space and react accordingly. By improving proprioception, you can strengthen your stabilizing muscles, improve your balance, and reduce the risk of falling.
In this article, a kinesiologist explains 6 simple exercises that will help you strengthen the different muscles that affect your stability. It is important to perform these exercises in a safe environment. Avoid spaces cluttered with objects or mats on the floor, then position yourself near a wall to provide support in case of imbalance.
1. One foot in front of the other
To begin, stand near a counter and place your feet one in front of the other. The heel of the front foot should touch the toes of the back foot. In this pose, you may feel some imbalance on each side. Without ever locking your knees, contract your abs while working on your balance at the foot. You should keep the triangle of the foot (the heel, the big toe and the outer side) firmly anchored to the ground.
The pose should be held for 30 seconds and performed for 3 sets. Two levels of progression are suggested when the exercise becomes too easy:
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Rotate your head horizontally during the pose.
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Perform the same pose with your eyes closed.
These levels allow you to gradually see your improvement in performing the exercise. However, progress to the next level only when the previous level is without any challenge for you.
2. On one foot
If you still have difficulty performing the first exercise, move on to the third exercise instead.
Begin standing with your feet shoulder -width apart. Raise one knee to 90 degrees. Keeping your torso straight, hips level, and abs engaged, hold this pose for 30 seconds. If you have difficulty holding this pose, lower the leg height to help maintain the movement.
Repeat the effort on the other foot to perform 3 sets on each side. As in the previous exercise, it will be necessary to keep the triangle of the foot (the heel, the big toe and the outer side) well anchored to the ground.
3. Standing hip raise
Several muscles are required to work on your proprioception and stability. This third exercise works on the glutes.
Standing with your back straight, raise your pelvis to lift one foot off the ground. Your back should be straight, while your knees are straight; only your pelvis moves to lift your foot. Return your foot to the ground by lowering your hip, then do a few repetitions. Then repeat the movement on the other leg.
4. Plantar and dorsal flexion
This exercise, also called the cradle, should be done slowly and in a controlled manner. With your feet shoulder-width apart, rise up onto your tiptoes, then come back down. Balance is worked on more during the descent. You should therefore perform this movement calmly to work on your stability. Once your heels are back on the ground, pull your forefoot toward the ceiling so that you are standing only on your heels. Alternate between these positions from front to back, imitating a controlled cradle movement.
It is important to keep your back straight and your feet parallel. Your ankles should not turn to the side and your feet should not tilt. You must remain in control during both the ascents and descents.
5. Walk, then walk back
This fifth exercise allows you to work on dynamic balance. Simply take a few steps forward, then a few steps backward. If your stability level is low, the simple effort of taking steps daily will work on your dynamic balance. However, if walking is easy for you, it will be walking backward that will be your challenge. Indeed, the action of moving backwards without looking where you are putting your feet works on your proprioception.
It is very important to ensure that you have a space free of obstacles to avoid falls or collisions when walking backwards.
6. Farmer’s Walk
This last exercise will work on abdominal strength. Take dumbbells in each of your hands. You will need to lift the weights about fifteen centimeters from the body to work on stability. Once in this position, walk forward, raising your knees high. Concentrate the effort on your abs.
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These 6 exercises target all the muscles that affect your stability level. Some exercises will be more difficult than others, but it will be important to perform them all for optimal results. For a more detailed and personalized exercise program, we recommend consulting a kinesiologist who can adapt it to your specific needs.
