Category FAQs Search : Health

Question: Tips to improve and balance and increase lower body strength:

Answer: Start your balance exercise routine with the following exercises. You may want to hold a chair for support at the beginning. As you improve, you can try holding the chair with only one hand or even one finger. The goal is to eventually do these without holding the chair at all. For an added challenge, try these exercises with your eyes closed:

Standing on one foot: Hold for 10 seconds then switch legs.

Tightrope: Put your heel in front of your toe of the other foot as if walking a tightrope.

Calf or heel raises: Stand in place and slowly raise each calf (or heel) up and down.

Front, back, and side leg lifts or raises: Standing in place, lift your leg to the front, back, or side.

Grapevines: Step sideways while crossing one foot in front of the other. On the next step, cross the foot in back of the other.

These exercises can help improve your core strength.

Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Inhale and fill your torso with air. Exhale while pressing your abdominals downward, bringing your navel to your spine. Lower and repeat for 5 to 10 reps.

Bridge: Lie on your back with your knees bent and your feet flat on the floor. Squeeze your glutes to lift your pelvis and ribs off the ground, leaving only your shoulders on the floor. Hold the bridge position for a few seconds, then lower and repeat. Complete 5 to 10 reps.

(Source: Cancer.Net, 16 Mar 2021)

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