G'day everyone welcome back to another
five minute exercise video what we're doing in this exercise video today is
five minutes of beginner balance exercises so if you find your balance is
not too good you can't do a lot of the other balance exercises we've done
before this is the place to start so as I said this only goes for five minutes
it's a nice quick and simple routine make sure you've got something sturdy to hold
onto for safety reasons and make sure you've done one of the warm-ups before
we get into this okay let's get started standing up nice and tall next your
chair holding on with one hand what we're going to do to begin
this exercise video we're just going to ease into it by placing our feet as
close together as possible with the toes facing the front and then we're just going
to take our hand off the chair we're just going to hold this position like
this for 30 seconds so following along with me stand up nice and tall keep
those feet as close together as possible just relax into this position that's it
relaxing focus on what you're doing try not to sway let's go for 10 seconds and 5 more seconds to go let's go 5 4 3 2 1 excellent work holding onto the chair now what we're going to do we're going
to make this a little bit more difficult by doing some reaching whilst standing in
this position so as we're standing up tall what we're gonna do is place our
hands out in front like this we're just going to bend at the hips lean as far
forward as we can do comfortably and then come back excellent
work now we're going to reach out to one side bending at the hips excellent work
now let's go the other side excellent work now let's go to the front great work out to the side keeping those feet together and other side excellent work now let's go once more to the front as far as you can as far as you can do
comfortably coming back let's go the other side one hand great work and other side excellent work okay so now what we're going to do is
make this exercise a little bit more difficult again
we're going to hold onto the chair and we're going to close our eyes so closing your eyes getting yourself comfortable now taking your hand off the chair now we're going to
hold this for 30 seconds you're going to start to feel yourself sway just focus
on what you're doing relax into it don't get distracted and as you feel yourself
swaying just start to correct it but focusing on what you're doing you may
even take a slow breath in and gentle breath out and just relaxing your body focusing on what you're doing let's go for 5 seconds 5 4 3 2 and 1 excellent work holding onto your chair you can bring your feet out of position now let's just shake out those legs now
let's get into the next exercise the next exercise we're going to do is known as a
semi tandem stance so what that basically is is one foot just slightly
in front of the other foot so your toes are one foot, go into the arch of the
other foot so you're holding onto the chair whilst you get yourself in the position we're
standing and that's the semi tandem position so once you've got yourself
in this position your toes are facing the front you're up nice and tall it's taking those
hands off the chair and it's holding for 30 seconds so following along with me keeping that upright posture excellent work remember focusing on what you're doing whilst you're doing these balance
exercises you're giving it your all okay so don't just go through the motions
really concentrate on your balance and try to push yourself a little bit more
each time excellent work now let's hold onto the
chair come out of position let's change feet now standing tall in position toes
facing the front let's take our hands off and let's hold for 30 seconds excellent work holding onto that position stay focused
maintain that upright posture if you need to hold onto the chair hold onto
the chair but get straight back into it when you can let's go for 5 more seconds 5 4 3 2 and 1 great work holding onto the chair shaking out those legs we
got one more exercise to go okay when you're ready standing up tall what we're
going to do is practice the single leg stance so you can do this with two hands
facing your chair or you can do it with one hand like I'm going to do today we're just going to
bring that leg up just like this we're maintaining that upright posture we're
going to remain holding onto the chair whilst we're doing this exercise and
we're holding it for 30 seconds keep those shoulders back and down keep your
body upright don't slouch over get in that nice posture we got 15 seconds to
go excellent work now we're still working
our balance we're working those muscles in our lower legs and as you start to
get better you can work on taking your hand off the
chair okay so now what we're going to do for 5 seconds we're going to take our hand off the chair so get yourself ready to go and let's go for 5 4 relax
into it 3 2 and 1 holding onto the chair placing your foot down shake
out those legs take a deep breath in and a breath out okay now let's do the same
thing on the opposite leg standing up tall holding onto your chair we're going to
hold this for 30 seconds so following along with me maintain that upright
posture keeping that leg up excellent work we got 15 seconds to go and 10 9 8 7 6 5 4 3 2 and 1 excellent work so now we're going to try taking our
hand off the chair and we're holding for five seconds so get yourself ready you know
what you're doing and let's take our hand off 5 4 3 2 and 1 excellent work placing your foot down shake out those legs taking a deep
breath in and out and there we have a 5-minute beginner balance exercise
routine keep practicing that balance routine as you start to get better try
to hold each position for a little bit more and then as you feel your balance
start to improve you can get on to one of the other balance exercise videos
which I'll be getting out shortly thanks for following along guys I'll
catch you next time
