Balance Exercises for 50+ (Part 4)

Exercise 4: WEIGHT ­SHIFT ON BALANCE BOARD WHILE SQUATTING AND THEN REACHING UPWARDS

                                                                                

Starting Position

Stand on a balance board with feet shoulder width apart. Hold a stick with both hands in front of you.

Movement

1. Squat down by bending your knees and hips, let the stick touch the front of your thigh. 

2. Straighten your body.

3. Reaching upwards out to the right. Squat down again and then

straighten up reaching upwards out to the left. Repeat the movement

from one side to the other. Repeat - 5 to 10 times

Exercise 5: ROCKING MOVEMENT SEATED ON AN EXERCISE BALL

Starting Position

Sit on an exercise ball with your back straight, both feet flat on the floor.

Movement

Shift your weight from one buttock to the other, let the ball follow the body movement. Repeat the movement from one side to the other for 20 times.

Exercise 5: SEATED BALANCE AND KNEE EXTENSION EXERCISE ON AN EXERCISE BALL

Starting Position

Sit on an exercise ball, with arms by your side, hold your hands on the

ball for support.

Movement

Lift your left leg to hip height or straighten it and place it on the floor in

front of you. Keep your back straight. Bend your leg and lower your

foot to the floor. Repeat 8­12 times. Repeat with your right leg.

Exercise 6: SQUAT ON A BALANCE BOARD WITH A STICK ON THE SHOULDERS

  

Starting Position

Stand on a balance board with feet shoulder width apart . Hold a stick with both hands and bring it on to your shoulders.

Movement

Bend your hips and knees and squat down to a sitting position. At the same time, allow your trunk to lean forward while keeping your back straight. Return to the starting position. Repeat - 20 times

Continue Part 5,.