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Basic Level Balance Exercises

Basic level balance exercises for stroke recovery require holding onto sturdy furniture for support. Exercises include heel raises and side stepping while holding on. Intermediate exercises are similar but performed without support. Advanced exercises like single leg standing and backwards walking build confidence without support. Regular practice of basic to advanced balance exercises can help restore balance and improve quality of life after a stroke.

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168 views9 pages

Basic Level Balance Exercises

Basic level balance exercises for stroke recovery require holding onto sturdy furniture for support. Exercises include heel raises and side stepping while holding on. Intermediate exercises are similar but performed without support. Advanced exercises like single leg standing and backwards walking build confidence without support. Regular practice of basic to advanced balance exercises can help restore balance and improve quality of life after a stroke.

Uploaded by

Idaayu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Basic Level Balance Exercises

Basic level exercises for balance may seem simple at first, but they require strong neural
connections to successfully complete. Start with these simple exercises as you work to rewire
your mental processes. The repeated actions will build mental connections that can help
restore balance. Remember, for these basic level exercises, always hold onto something to
ensure you do not fall.

Heel Raises (Holding On)


3 sets of 10
Find a sturdy chair or countertop you can hold onto for support. Hold onto the chair or
counter, and raise yourself up onto your tiptoes, keeping your knees straight and holding your
upper body tall. Lower yourself back to the floor slowly, and repeat.

Side Stepping (Holding On)


3 sets of 10 (1 rep = both feet)
Use a counter or ledge to hold on to, or ask someone to give you a hand to hold for balance.
Place tape on the floor in a straight line. Step sideways to cross the line, crossing one leg
across the front of the other leg. Reverse the motion to return to the starting point, this time
crossing a leg behind.

Intermediate Level Balance Exercises


The intermediate level exercises use the same basic ideas as the basic exercises, but without
something to hold onto. After practicing the basic level exercises for a while, you should be
able to perform them without assistance. However, for safety, always have a counter or chair
nearby to grab if you start to lose your balance.

Heel Raises (Not Holding On)


3 sets of 10
Stand with your feet flat on the floor and your arms at your sides. Raise yourself to tiptoe,
keeping your upper body and knees straight. Slowly lower and repeat.

Side Stepping (Not Holding On)


3 sets of 10 (1 rep = both feet)
Perform the side step, crossing your legs across each other as you move sideways across a
straight line, but without holding on. Go slowly to avoid a fall, and be ready to grab a hold of
something if you lose your balance.

Heel-to-Toe Walking
20 steps (10 for each foot)
Using the straight tape line for side stepping, walk forward, placing the heel of your foot
directly in front of the toe of your other foot as you walk. Continue to the end of the tape,
turn, and repeat by returning to the starting point.

Squats Against Gym Ball


3 sets of 10
Place an exercise ball between your back and a wall, standing tall. Slowly lower into a
squatting position, holding on with one hand if needed or not holding on at all. Roll back up
to a standing position and repeat.

Advanced Level Balance Exercises


Once you start noticing improved balance, do not stop exercising. You are still building those
connections. Now its time to move on to advanced level exercises.

Single Leg Standing


3 sets of 5
Place both feet flat on the floor. Slowly lift one leg until you are balanced on the other leg.
Hold for a count of 10, and slowly lower it back down. Alternate legs and repeat.

Backwards Walking
20 steps
In a room that is free from obstacles, walk backwards slowly. Try to avoid looking where you
are going, but use your sense of balance and slow movements to avoid a fall. At first, perform
this exercise with something closeby to hold onto like a wall or countertop until you gain
confidence in your abilities.

Weighted Ball Pass


3 sets of 10
Using a weighted exercise ball, slowly pass the ball from hand to hand as you circle it around
your body. Start by circling the body in a clockwise motion. Then, repeat in a counterclockwise motion. Perform this exercise while standing.

Finding Balance Again Will Improve Many Aspects of Life


After Stroke
In the United States alone, 600,000 people will suffer from a stroke every single year, and as
many as 30 percent of those patients will have ongoing physical problems as a result. For
some, that will include a loss of balance. Losing your sense of balance changes many aspects
of life. Simple actions, like rising out of a chair, become increasingly complex and require a
tremendous amount of thought and effort. With a careful exercise routine at home like these
balance exercises for stroke recovery, combined with physical and occupational therapy, you
can limit these problems and enjoy a full life, even after a serious stroke.

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