By Dr. Emil Tompkins, a Tucson Chiropractor with a passion for family health and wellness.
Imagine worrying every day that you can’t go out and enjoy time with your family because whenever you’re walking you fear losing your balance. Especially here in the desert where every road or trail is rocky and uneven. The risk of falling is great and you can’t afford to fall.
Part of our 7 part neuropathy protocol is showing you how to exercise in a way that will improve your balance. Check out a short video that explains 4 simple exercises to improve your balance.
Chair Squat
Using a firm chair with armrests, position your feet in a split stance with one foot at the base of the chair and the other foot placed comfortably in front and slightly out to the side. Slowly transfer your weight forward until your legs are supporting your body weight. Slowly press up with your legs to standing. To lower yourself, slowly reach for the chair with your hips. Touch the chair with your hips and press back up for your next repetition. Do not “plop” in chair or rest in between repetitions.
Repeat: 10 -15 times
2 Repetitions/2 times a day.
Seated Dorsiflexion
While seating on the front half of a chair place both feet flat on the floor. Gradually pull the toes and ankle up as high as you can. Slowly let them down. To make this exercise more challenging position your feet closer to your body.
Repeat: 10-15 times
3 repetitions/2 times a day.
Kitchen Counter Calf Raises
While standing at the kitchen counter, place two finger tips on the counter. Stand on one foot lifting the other heel off the floor, standing on your toes (as you strengthen your muscles, try to alternate your heels as shown in the picture below). Slowly lower yourself to the floor and repeat. Once you are on your toes control your lowering Do not just drop down to the floor.
Repeat: 10-15 times
2 repetitions on each leg /2 times a day.
Hip Flexion
Hold table or chair with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady. Stand straight: holding onto table or chair for balance. Slowly bend one knee toward chest, without bending waist or hips. Hold position for 5-10 seconds. Slowly lower leg all the way down. Repeat with other leg.
Hold: 5-10 seconds
Repeat: 2 repetitions on each leg/2 times a day.
Hip Extension
Hold chair or table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady. Stand 12 to 18 inches from chair or table. Bend at hips; hold onto chair or table. Slowly lift one leg straight backwards. Hold position for 5-10 sections. Slowly lower leg and repeat with other leg.
Hold: 5-10 seconds
Repeat: 2 repetitions on each leg /2 times a day
Hip Abduction:
Hip abduction is a simple exercise that requires you to whole standing at your chair, lift the leg off the floor to the outside of the body. Left leg, you’ll raise out to the left side of your body. Right leg, you’ll raise to the right side of your body. Perform these exercises and watch your balance change for the better.
Get walking again without being afraid of your balance. Take control today.
Tompkins Family Chiropractic Marana and Northwest Tucson, Call 520.572.2596 http://www.tompkinschiropractic.com From back pain to sciatica, neck pain to headaches, ADHD to Autism, Dr. Tompkins creates an individualized health program to suit your specific needs. Come see why we were voted Best in the Northwest 3 years in a row. Whether you have pain with pregnancy, headaches, sports injuries or ADHD, migraines, or just want to be healthier, Dr. Tompkins has a program that will work for you and your family. Call us at 520.572.2596 and we’ll be happy to help your family grow healthier.
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