Heel Raise
Stand behind your chair with feet hip distance apart and fingertips resting lightly on the back.
To really challenge your balance you can perform these exercises with your eyes closed, but remember to take your time to build up to this option.
Balance is just like a muscle: “You use it or you lose it.” Whether you are a runner, a weekend warrior or are in your golden years, balance is probably one of THE most important elements of wellness that we need to train and maintain.
In the exercises that use a chair, start with both hands resting lightly on the back. As you get more comfortable, move to just one hand on the chair and then see how it feels to perform the exercises without the chair.
Stand behind your chair with feet hip distance apart and fingertips resting lightly on the back.
Gently lift up onto your toes. Notice where you want to place your weight. Try and keep the weight evenly spread across your toes. Pause and lower.
Repeat 6-8 times slowly building the length of time your heels are off the floor.
Stand behind your chair with feet hip distance apart and fingertips resting lightly on the back. Bend your left knee slightly and slide your right foot out to the side, with your right toe resting lightly on the floor.
Without tilting your hips, just lift and lower your right toe off the floor. Notice how your weight wants to shift on the opposite leg.
Repeat 6-8 times slowly building the length of time your foot is off the floor.
Repeat on the opposite side
Stand with your feet hip distance apart and your hands resting lightly on your thighs.
Slowly bend at your knees and hips and lower yourself into a mini squat position.
To increase the balance challenge, reach your arms out in front of you.
Hold for 3-5 breaths and return to starting position.
Repeat 3-5 times.
Stand with your feet hip distance apart and your hands resting lightly by your sides. Reach your left arm diagonally up and across your body. Imagine you are reaching up towards your high cupboards.
To increase the challenge lift up on to your toes as you reach up.
Then gently sit back into a mini squat position and reach the same arm diagonally towards the floor.
Repeat 3-5 times to on side and then switch to the other side.