In a recent article on the best chair exercises to improve balance, Woman’s World featured Physical Therapy Central’s Dr. Devin Trachman, PT, DPT, MTC, and Clinic Director of Physical Therapy Central’s West Edmond Clinic. Utilizing a chair when exercising can be great for those struggling with balance or needing extra stability. Dr. Trachman recommends these four exercises for improving your balance.
Sit to stands
“The primary muscles involved in standing include your quadriceps, which are located on the front of your thighs and control knee extensions, and your glutes, also known as your butt muscles, which control the extension required at the hips,” explains Dr. Trachman. “Your hamstrings allow you to descend into a sitting position in a controlled manner and provide additional stability.”
- Sit in a sturdy chair with your feet flat on the floor, hip-width apart.
- Lean slightly forward, engage your core, and push through your heels to stand up. Avoid using your hands.
- Slowly lower yourself back into the chair with control.
Marches
“Marches are an important exercise to work on balance because it requires you to be on one leg at a time,” says Dr. Trachman. Stand behind the chair and use it for support if needed.
- Stand tall with your feet hip-width apart behind a sturdy chair for support.
- Engage your core and lift one knee towards your chest while keeping your back straight.
- Lower your foot back to the ground and repeat with the opposite leg.
Heel Raises
“Heel raises are important for strengthening your calf muscles: the gastrocnemius and soleus,” explains Trachman. “These muscles control ankle stability, which is vital for ambulating (walking without assistance) and balance.”
- Stand tall with your feet hip-width apart behind a sturdy chair for support.
- Raise your heels off the ground, lifting onto the balls of your feet.
- Slowly lower your heels back down.
Knee Extensions
“The quads are essential for stabilizing the knee, which is a very important piece of balancing,” explains Dr. Trachman.
- Sit in a sturdy chair with your feet flat on the floor.
- Straighten one leg out before you, lifting your foot off the ground.
- Slowly lower your leg back to the starting position.
If you have any questions or concerns about improving your balance, don’t hesitate to schedule an appointment with a Physical Therapy Central physical therapist. Your health and safety are our top priority. For the full article, please follow this link: The 4 Best Chair Exercises to Improve Balance That You Can Do in Minutes: Step-by-Step Guide.
