Simple Exercises for Body Balance and Strengthening- RIVERSIDE/ CORONA

SYNERGY HomeCare

1101 California Ave.
Ste 203 Corona CA 92881

951-280-9808

Contact Us

Proudly Serving

  • Corona
  • Norco
  • Riverside
  • Chino
  • Chino Hills
  • Diamond Bar

Simple Exercises for Body Balance and Strengthening- RIVERSIDE/ CORONA (1)



More than one-third of people ages 65 or older fall, according to NIH Senior Health. Fall-related injuries, such as brain trauma and hip fracture, can seriously impact an older person’s life, limiting independence and self-sufficiency.

Simple balance and strength exercises can help prevent falls by improving the ability to control and maintain the body’s movements and position. Encourage your elderly loved one to exercise daily and share these balance strengthening exercises (make sure your parent has a sturdy chair or person nearby).

Improve your balance by standing on one foot.

  1. Stand on one foot behind a sturdy chair, holding on for balance.
  2. Hold position for up to 10 seconds.
  3. Repeat 10 to 15 times.
  4. Repeat 10 to 15 times with other leg.
  5. Repeat 10 to 15 more times with each leg.

Improve your balance by walking heel to toe.

  1. Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
  2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
  3. Take a step. Put your heel just in front of the toe of your other foot.
  4. Repeat for 20 steps.

Improve your balance with the balance walk.

  1. Raise arms to sides, shoulder height.
  2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
  3. Walk in a straight line with one foot in front of the other.
  4. As you walk, lift your back leg. Pause for 1 second before stepping forward.
  5. Repeat for 20 steps, alternating legs.

Strengthen your buttocks and lower back with back leg raises.

  1. Stand behind a sturdy chair, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10 to 15 times.
  6. Repeat 10 to 15 times with other leg.
  7. Repeat 10 to 15 more times with each leg.

Strengthen your hips, thighs and buttocks with side leg raises.

  1. Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10 to 15 times.
  6. Repeat 10 to 15 times with other leg.
  7. Repeat 10 to 15 more times with each leg.

These exercises help strengthen muscles and balance. If your loved needs to strengthen their muscles to avoid falling and needs assistance with completing daily exercises and tasks, consider contacting Synergy HomeCare Corona/Riverside. Synergy HomeCare caregivers encourage light exercise so that your loved one can gain improved mobility, quality of life and independence.

About SYNERGY HomeCare of Corona/ Riverside
Synergy HomeCare of Corona/ Riverside is the name you can trust in Corona, Norco, Riverside, Chino, Chino Hills, Diamond Bar for personal home care. Synergy HomeCare of Corona/ Riverside is part of a national franchise of non-medical home care offices dedicated to providing exceptional and affordable service to anyone of any age.  Synergy HomeCare caregivers are available 365 days a year, 24 hours a day, to those in need - including seniors, expectant moms, those suffering from sports injuries and debilitating illnesses, and more.  Synergy HomeCare of Corona & Riverside can be found online at /agencies/ca/corona/ca18/. The location also hosts active social media pages on Facebook and Twitter. Ken and Anna can be reached at 951-280-9808 and [email protected] .

Got Questions? Talk With Us.

ALL FIELDS REQUIRED

Lorem Ipsum