Get Fit Get in Control Balance Exercises with Chair
Hi, my name is Michael See, alexercise physiologist and diabetes educator at the Joslin . Balance refers to theability of the body to stay upright when external forces distract you. Balance is so important for older adults and individuals with diabetescomplications such as neuropathy which can increase your risk of falls. The good thing is that with some simple exercises
balance can be improved at your home. Solet's get to it Side leg raise. For this exercise you'llneed a chair. Put your hand on a chair put your feet shoulder width apart, bend both of your knees. now place all your weight on your rightfoot and raise your left leg out to the side. Hold it, and bring your leg back slightly in frontto your right foot and support with both legs equally Repeat that exercise on theopposite leg
and do each of them five times. The nextexercise we're gonna do is calf raises. to strengthen the muscles in the back of the lower leg. This exercise you can use a chair place one finger on the chair, put your feet shoulder width apart and then raise your heels off the ground placing your weight on your big toe hold that for five to ten seconds
and rest and repeat. You'll perform this five times and gradually build up to 10 the next exercise we're going to do is asingleleg stand you can use a chair for safety in thisone place your fingers gently on the chair, put your weight on your right foot raise your left foot up. To make thismore difficult raise your hands out to the side and hold it for as long as you can. Bring your hands
to your chest, or to your sides and that is a single leg stand. Theseexercises can be done two to three times a week. Start by performing one set of five to 10 repetitions each. Graduallyincrease to three sets per session.
Neuropathy Weakness in legs Back Pain Relief Balance Restoration Jim Testimonial
Currie: This is Jim Miller. He's a patienthere at Arkansas Spinal Care Neuropathy Treatment Center. And he's doing really well,as you can see. Jim, before you came here, how many years had it been since you couldn'twalk without your walker? Jim: About three years. Currie: About three years. Okay, and nowyou're starting to walk without that walker. Jim: Yeah. Currie: And do me another favor. Turnyour head for me. How far could you turn your head when you first came in here?
Jim: Not none this way. And after one treatmentI could turn my head that way, so I'm thankful for that. Currie: Awesome. What have you been doingat home? Jim: Playing with my tractor. I've been drivinga tractor. I couldn't even get on it when I started. Currie: Thank you, Jim.