Rafed English

Training Tip: Improve Your Balance

Improving your balance can help prevent injuries, improve strength, agility and quickness. Balance is something that we often take for granted. If you have ever had a fall, you know that it can happen without warning and with serious consequences.


Sixty percent of all falls occur in the home.

In the senior population, falls are the leading cause of injury deaths.

Falls are also the most common cause of nonfatal injuries and hospital admissions for trauma.


Balance is something that often declines with age. We become more sedentary and no longer challenge our body with physical activities. The good news is that balance can be regained and if you follow a few simple tips:

Here are some basic safety & training tips to decrease your risk of falling:


Ø Get rid of loose rugs.

Ø Identify slippery conditions/uneven surfaces and eliminate them.

Ø Make sure lighting is good and furniture is properly placed.

Ø Include balance training as part of your workout – add it to your warm up or cool down.

Ø Perform single leg exercise movements that occur in all 3 planes (frontal, sagittal, transverse)

Ø Ground based activity (can advance these by closing your eyes and holding a static position- with no weight)

Ø Make sure the movements are functional and lifelike


Here are a few Exercises that you can try during your next training sessions.



Level 1: 1 Leg Balance



Level 2: 1 Leg Squat and Reach w/Upper Extremity







Level 3: 1 Leg Squat w/dB


Stay Active, Stay Fit!

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