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  • Writer's pictureRobin R Varghese, PT.

Lets strike a balance! Have you been thinking of Balance training of lately? you need to know this.


  • Balance is an individual’s ability to maintain their line of gravity within their Base of support (BOS).

  • It helps in order to maintain equilibrium or a stable balance system.

  • It is also known as Postural Control, Postural Stability and Equilibrium.

  • It regulates posture and movement via the cerebellum, by processing sensory inputs from the vestibular, visual and proprioceptive systems in the cerebral cortex.

  • Any decline in balance can lead to increases the risk of falling

  • Decline in balance can affect one’s Activities of Daily Living (ADL)

  • Along with strength, aerobic and flexibility exercises, balance exercises also play a major role in improving health and physical ability.

  • They aim to improve the body’s ability to maintain posture and center of gravity and to improve muscle reaction time and joint proprioception (the body’s ability to recognize where the joints and limbs are in space)

Why should one take balance training?

  • To improve balance control in everyday activities

  • To improve joint proprioception

  • To reduce falls and fear of falling

  • To increase walking speed

  • To Improve physical function

  • To Improve quality of life

  • To reduced fear of falling, increased walking speed, and improved physical function

  • To Improves dynamic trunk control, sitting & standing balance and mobility in people after incidents of stroke

Who can benefit from Balance Training?

What should be the frequency of balance training?

Ideally 3-5 times a week for at least 45 minutes.

Can I do balance training exercises on my own?

  • For the best evidence based and person-centered.

  • exercises, your physical therapist will do a comprehensive balance assessment test for you before commencing the balance exercise programme.

  • These exercises must be done under guidance to avoid falls or further damage to your present condition.

  • Exercises must be introduced gradually so that for proper adjustment of the clients can be ensured along with their safety.

  • There must be gradual and safe exposure to new equipment or a new exercise.

How can we incorporate complexity to balance training?

Strategies are:

  • Exercises on different terrain.

  • Exercises with no visual feedback

  • Exercises on different bases of support e.g. one foot, on a wobble board

  • Exercises that are out of your base of support whilst moving (dynamic exercises)

  • Exercises that are out of your base of support e.g. reaching

Complexity may be added:

  • Static vs. dynamic stability postures

  • Variations in the height of t

  • BOSU ball

  • Over time, you can make these exercises harder by:

  1. Holding the position for a longer amount of time

  2. Walking tandem stance with support then without (see Otago)

  3. Closing eyes

  4. Letting go of chair or other support.

Examples of balance exercises include:

  • Standing, weight on one leg and raising the other leg to the side or behind.

  • Putting heel right in front of your toe as in tandem stance

  • Standing up and sitting down from a chair without using hands

  • Walking while alternating knee lifts with each step

  • Perturbation based balance exercises

At Valley Healing Hands, we provide the best Physical Therapy exercises in Brownsville, Texas for balance training. We have highly efficient Physical Therapists who will personalize your sessions based on the results of the assessments. Check out what our patients have to say about us and you can contact us here. Our patients love our services, you too will!

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