Monday, January 6, 2014



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"I've missed more than 9,000 shots in my career.  I've lost almost 300 games, 26 times. I've been trusted to take the game winning shot and missed.  I've failed over and over and over again in my life.  And that is why I succeed."

- Michael Jordan 


Balance Exercises


The following article can be found on PhysioAdvisor.com.  
They offer photos and descriptions of many different balance exercises that can aid you in your physical training.  There are also other companies that can be found under Balance Exercises on your browser.  I would advise one to start with the most basic exercises for balance first, and progress on to some of the more advanced balance workouts as your experience permits.


Single Leg Balance
Single Leg Balance on Pillow
Walking Heel Toe



Ball Around Back
Ball Under Leg

Ball Around Back
Ball Under Leg

Basic Balance Exercises
Intermediate Balance Exercises

The following balance exercises are designed to improve your balance and proprioception (joint position awareness). This is important to improve your ability to regulate shifts in your body's centre of gravity while maintaining control. Balance exercises have been shown scientifically to prevent injury and are an important component of rehabilitation following lower limb injury. It is important to discuss the suitability of these exercises with your physiotherapist prior to commencing them.
Usually, balance exercises should be performed for 5 minutes per day initially and progressed to 10-15 minutes or longer provided they do not cause or increase symptoms. Generally you should select a range of exercises that challenge your balance without causing an increase in symptoms. Always set up your environment to ensure safety and prevent falls, in case you lose your balance (e.g. practice at a bench or with a spotter).
Standing on one leg, maintain your balance (figure 1). Try to hold for 1 minute. Once this exercise is too easy progress to eyes closed. 
Balance SLS
Figure 1 – Single Leg Balance (right side)
Begin standing on a pillow on one leg with your eyes open and maintain your balance (figure 2).  Try to hold for 1 minute. Once this exercise is too easy, progress the exercise by closing your eyes. Once this is too easy stand on 2 or more pillows eyes open and eventually eyes closed. 
Balance Single Leg on Pillow
Figure 2  – Single Leg Balance on Pillow (right side)
Walk very slowly in a straight line, carefully placing the foot in front so that the heel of the front foot touches the toes of the rear foot. Once this exercise is too easy progress to eyes closed (figure 3). 
Balance Walking Straight Line
Figure 3 – Walking Heel Toe
Standing on one leg, take a ball around your back whilst maintaining your balance (figure 4). Once this exercise is too easy, progress to eyes closed.
Balance Ball around back    
Figure 4 – Ball Around Back Balance Exercise
Standing on one leg, take a ball under your leg whilst maintaining your balance (figure 5). Once this exercise is too easy, progress to eyes closed.
Balance Ball under leg


Figure 5 – Ball Under Leg Balance Exercise