6 simple home exercises that could be done at your home

Created by Rumy Petkov, physical and occupational therapist from Arizona

1. SINGLE LEG STANCE - SLS

How to:

Stand on one leg and maintain your balance

Instruction:

1. Repeat:1 Time
2. Hold:30 Seconds
3. Complete:2 Sets
4. Perform:1 Time a Day

2. GERIATRIC - TANDEM STANCE WITH SUPPORT

How to:

Stand next to a chair, table or counter top and hold on to it for support and safety. Place the heel of one of your feet so that it is touching the toes of your other foot. Maintain your balance in this position.

Instruction:

1. Repeat:1 Time
2. Hold:30 Seconds
3. Complete:2 Sets
4. Perform:1 Time a Day

3. HEEL AND TOE RAISES - STANDING

How To:

While standing, raise up on your toes as you lift your heels off the ground, lower back down and then raise up your toes and forefoot. Lower back down and repeat.

Instruction:

1. Repeat:20 Times
2. Hold:1 Second
3. Complete:2 Sets
4. Perform:1 Time a Day

4. HIP ABDUCTION - STANDING

How To:

While standing next to a chair or counter top for support, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward as best as you can. Then, lower your leg back down and repeat. Use your arms for balance support if needed for balance and safety.

Instruction:

1. Repeat:20 Times
2. Hold:1 Second
3. Complete:2 Sets
4. Perform:1 Time a Day

5. HIP EXTENSION - STANDING

How To:

While standing, stand on one leg and move your other leg in a backward direction. Do not swing the leg. Perform smooth and controlled movements.

Keep your trunk stable and without arching during the movement. Use your arms for support if needed for balance and safety.

Instruction:

1. Repeat:20 Times
2. Hold:1 Second
3. Complete:2 Sets
4. Perform:1 Time a Day

6. HIP EXTENSION - STANDING

How To:

Sit near the front edge of a chair.

Next, reach forward with your arms and lean forward at your waist as you press down with your legs and rise up to a standing position. As you rise to standing, lower your arms by your side. Stand tall.

Then, return to sitting on the chair by leaning forward as you raise up your arms. Repeat.

NOTE:If you are unable to stand, try pushing on your thighs with your arms or use a chair that has arm rests to press down on or hold a bathroom or kitchen sink to assist in pulling yourself up.

Instruction:

1. Repeat:10 Times
2. Hold:1 Second
3. Complete:2 Sets
4. Perform:1 Time a Day

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