For those who are prone to falls or injuries to knee and ankle joints, improving the balance of the body and strengthening the control of limb muscles may be the important content of rehabilitation.
Through a series of exercises, such as T-shaped balance exercises, we can help ensure that our balance ability can be improved quickly and safely and that we can return to the previous level of activity.
1.Advanced Balanced Exercise Program
It is important to maintain balance in basic mobility activities such as standing, walking or running. When the knee joint or ankle joint is injured or undergoes surgery, we can get rehabilitation assistance from the technical services of doctors (physiotherapists) in order to restore our normal activity.
Therefore, efforts to improve the balance of the body is an important part of our rehabilitation exercise, help us return to normal exercise and life.
Vertical activities of the human body require many different systems to interact in the body, such as our muscles, joints, as well as the visual system and vestibular system must be coordinated together to help us stand, walk or exercise safely. The balance ability of the body can be improved and strengthened just like other contents in which multiple systems cooperate and participate.
Doctors (physiotherapists) teach us basic balance exercises, such as standing on one leg and alternating walking on both feet, to help us begin to improve our body balance. When these exercises become easy to operate, we can begin to use more advanced balance exercise programs to help improve the body's balance function.
Remember, in order to effectively improve our body's balance, we must create situations or situations that challenge our body's balance system. Because only in doing so can we not endanger our security. Therefore, before starting this or any other exercise program, we must consult a physician (physiotherapist).
2.Single Leg Posture Exercise and Squatting
When starting advanced balancing exercises, try to use the one-legged squat position. It's very simple to do this, one foot standing, the other foot lifting off the ground, keeping the knee straight, hanging in front of the squatting leg. Slowly bend the knees of our squatting legs and squat 10-20 centimeters.
Make sure that the knee joint is in front of the toe and does not sway or interfere with our squatting. After squatting 10-20 cm, return to the original position.
Repeat the one-leg squat 10 to 15 times, and then proceed to the next exercise: the one-leg T-squat exercise.
3.One-leg T-shaped exercise
During the one-leg T-shaped exercise, keep one foot standing, arms balanced and extended to the outside, and then extend the other leg to the back of the body to ensure that it can maintain the same level as the pelvis.
Hold the T-shaped position for 30 seconds, then return to the initial position. We can also rotate our torso around to further challenge ourselves in the process of exercise, but we need to keep the T-shape posture unchanged.
4.Standing on the Ankle Balance Ball : Enhancing the Difficulty of Single Leg Posture Exercise
When single leg squats and T posture exercises become easy to operate or practice, we can challenge ourselves by standing on a bubble or a small pillow, because unstable surfaces change our proprioception and enhance our body's ability to respond to our own brain.
But when doing this exercise, first ensure safety, and then start one-legged squat or T-shape exercises. Improving the balance of the body requires constantly challenging the balance already achieved, but it is not recommended to exercise in an inverted position.
5.Balance Board Circle exercise
Swing board is a platform with bending shape at its bottom. Whether it is made of wood, plastic or metal does not affect the effect. Standing on the board can challenge our body balance, because the swing board always maintains an unstable standing plane.
Improving our balance with a swing board is a challenging way, and we have to make sure that we are in a safe position to stand on it.
When practicing on the swing board, both feet should be used at the same time. Stand on the board and place your feet on both sides of the board. Try to maintain a steady balance for 30 to 60 seconds, then take a rest. You can also challenge balance by standing on the balance board and closing your eyes.
In order to further enhance the effect of exercise, you can also try a slight squat on both legs, keep the squat position for a few seconds, and then return to the initial state.
When it's very easy to stand on the swing board with both legs, we can use only one foot to improve our exercise ability. We can keep one foot in the middle of the board for 30 to 60 seconds. You can also choose to close your eyes to increase the difficulty level.
Summary : Physical balance or proprioceptive ability training is a very challenging activity, but also a need for patience and perseverance. Repeated practice, long-term practice, more effort, will gain more.
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