Having good balance is important for people with low bone density who are at an increased risk of falls and fractures (bone breaks). There are many ways to maintain and improve balance. These include specific balance and strength exercises, as well as regular stretching. Performing balance exercises three or more times per week can be a great way to reduce the risk of falls and fractures.
Wellen's exercise programs include exercises specifically designed to improve balance, strength and posture, which all contribute to preventing falls. Below are a few balance exercises from Wellen's exercise library:
Circles in the Sand (Tai Chi)
This exercise challenges single leg balance, by strengthening your glutes, hip abductors, quadriceps, and calves one at a time. As you do this exercise, you’re not only working on your balance but you’re also bringing more awareness to your ankles and the soles of your feet.
Lateral Step Downs
This exercise strengthens the muscles of the hip and leg and encourages unilateral stability and control, which is good for balance, walking, and stair negotiation.
Pet the Tiger (Tai Chi)
This exercise improves hip strength and your ability to balance dynamically while moving laterally (side to side).