Exercises to Improve Balance and Reduce Pain

Living with chronic pain can be a struggle, but physical therapy exercises can help you regain balance and reduce the pain. Physical therapy exercises have the potential to improve range of motion and strengthen weak muscles, which can in turn improve your overall balance. Let’s look at some of the physical therapy exercises you can use to help improve your balance. 

Stretching Exercises 

Stretching exercises are an important part of physical therapy. Stretches help loosen up tight muscles, which helps improve flexibility and mobility. When done correctly, stretching exercises can also help reduce muscle tension, inflammation, and joint stiffness. It is important to do stretching exercises gently and slowly so that you do not strain or injure yourself further. 

Balance Exercises 

Balance exercises are designed to challenge your body’s ability to stay upright. By improving your balance through targeted movements, you can reduce the risk of falls and other accidents related to poor coordination or lack of stability. Examples of balance exercises include standing on one foot for a set period of time or walking in a straight line without wobbling. These types of activities increase the strength in the core muscles, as well as in the legs, hips, ankles and feet – areas that are essential for maintaining balance when walking or running.  

• Heel Raises. Heel raises are simple exercises that can help improve your balance by strengthening your core muscles and the muscles in your legs. Start by standing on one foot with the opposite foot slightly off the ground. Bend your standing knee and rise up onto the ball of your foot while keeping your arms outstretched to keep you steady. Hold this position for a few seconds before lowering yourself back down slowly and repeating on both sides. 

• Single Leg Stance Holds. Single leg stance holds are similar to heel raises but require more focus on maintaining balance while holding the position for an extended period of time—usually 5-10 seconds per side depending on your fitness level. Begin by standing on one leg with the other leg slightly lifted off the ground and your arms outstretched to maintain balance if needed. Hold this position while focusing on keeping good posture until you feel comfortable doing without support from your arms then add arm movements such as circles or reaching up overhead or across the body to further challenge yourself. 

• Side Steps with Resistance Band/Tubing. This exercise works on improving lateral movement which is important for maintaining good balance when performing activities like walking or running. Start by looping a resistance band/tubing around your ankles and stand tall with feet hip width apart and arms outstretched for stability if needed. Step sideways using small steps while keeping tension on the band/tubing throughout each step then repeat going in both directions for 30 seconds – 1 minute per set depending upon fitness level or fatigue level, when in doubt go slower! 

Strength Training Exercises 

Strength training exercises are designed to strengthen weakened muscles and build strength in specific areas like the lower back or shoulders that may be causing pain or discomfort while moving around. Strength training also helps maintain stamina throughout daily activities such as carrying groceries or playing sports with friends. Some examples of strength training exercises include lifting weights, doing push-ups, sit-ups, squats, lunges etc., all exercises which target specific muscle groups depending on what area is being worked on.  

Physical therapy should always be done under the supervision of a qualified doctor or therapist so that it is safe and effective for each individual’s needs. Regularly practicing these physical therapy exercises will help improve your flexibility, balance and strength over time while reducing pain levels associated with chronic conditions such as arthritis or other musculoskeletal issues caused by injury or age-related conditions like osteoporosis. The key is consistency; by performing these physical therapy exercises regularly you can make significant progress towards improving your overall health and wellbeing over time!

Looking for a physical therapist or just have questions? Give us a call at (941) 375-3006 or fill out the form and we’ll get back to you.