Q: What can I do to improve my balance?

 

A: The following (Cawthorne Exercises) are simple exercises that are useful in the treatment of many balance disorders. Like most anything, the key to success is being consistent. 


LEVEL ONE : EYE EXERCISES

  1. Look up, then down. Slowly at first, then quickly. (20 times) 

  2. Look side-to-side. Slowly at first, then quickly. (20 times) 


LEVEL TWO : HEAD EXERCISES

  1. Bend head slowly forward then backward with eyes open. Slowly at first, then quickly. (20 times) 

  2. Turn head from side-to-side slowly with eyes open. Slowly at first, then quickly. (20 times) 

  3. As dizziness decreases begin doing these exercises with your eyes closed. 


LEVEL THREE : SITTING EXERCISES

  1. Shrug shoulders (20 times) 

  2. Turn shoulders right, then left (20 times) 

  3. Bend forward and pick up objects from the ground and sit up (20 times) 


LEVEL FOUR: STANDING EXERCISES

  1. Change from sitting to standing and back again with eyes open (20 times) 

  2. Repeat the change from sitting to standing with eyes closed. 

  3. Toss a small rubber ball from hand-to-hand above eye level. 

  4. Toss a ball from hand-to-hand under one knee. 

LEVEL FIVE : MOVING EXERCISES

  1. Walk across the room with eyes open, then closed. (10 times) 

  2. Walk up and down a slope with eyes open, then closed. (10 times) 

  3. Walk up and down steps with eyes open, then closed. (10 times)

As always, please use caution and have assistance available as needed so that you don’t injure yourself. 

These exercises should only take about 5-10 minutes to do, and should be repeated as many times a day as possible. Start with 2-3 times a day, but have a goal of doing Levels 1-4 ten times a day. 

Any game involving stooping or turning is good, too.

 
 
 

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Teach & Learn, EarErin Shellenbergerear, balance