Advanced Balance Exercises
BOSU Ball Exercises
A BOSU ball is a therapy and exercise tool that helps to improve proprioception and balance by creating an unsteady surface on which to exercise. BOSU stands for "both sides up," which means you can use the BOSU with the flat side on the floor or with the curved ball side down.
Start BOSU exercises by standing upon the BOSU with both feet on the curved side. Hold your balance for 30 to 60 seconds, and then close your eyes to increase the challenge. Performing squats on the BOSU can be performed to further challenge your balance and improve leg strength.
Once double leg standing on the BOSU becomes easy, switch to standing on the BOSU with one leg. Again, increase the exercise intensity by closing your eyes or by performing mini squats on the BOSU.
When you flip the BOSU over and place the curved side down, you can repeat the balance exercises by standing on the flat side. Progress from standing with both feet on the BOSU, closing your eyes, and performing mini squats. Then perform the exercise progression with one leg on the BOSU.
After an injury, illness, or surgery, your functional mobility may be limited and you may have difficulty moving around. Impaired balance may be one variable that affects your functional mobility. By working closely with your physical therapist and by progressing appropriately through these advanced balance exercises, you can safely and quickly return to your optimal level of function.
Video: Improve Your Balance in 5 Minutes
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