Starting to get worried.

I saw a reel earlier, and have tried to find it again but can't, so I'll try to remember what the instructor said.

To build up to balance exercises, start by holding out your thumb in front of you, whilst sitting. Then move your arm through 180 degrees, and follow your thumb with your eyes. Repeat a few times, then move your thumb up and down a few times instead of side to side.

Then do the same, but follow your thumb with your head - ie move your head from side to side, then up and down, looking at your thumb.

The next stage is to do all of that whilst standing, holding onto a chair if necessary, and having the chair nearby just in case if you can manage without holding on.

I'm not 100% sure how this works, but that is what was recommended. Maybe someone on here knows the benefits? Anyway, the idea is that when you've mastered this, you can then move on to the one leg exercises with less chance of falling.

Hiya, yes, you definitely can!
I'm a retired sports physio and now a Pilates teacher. The balance system the body uses is called proprioception. When you stand on sonething unstable, your sensory .nerves feed the information back to the spinal cord. Your spinal cord then sends messages to your muscles via thd motor nerves, saying 'you, you and you, switch on and stabilise this joint/limb). Propriocepton is the first mechanism we lose after an injury and ig can also happen due to a laxk of use. The best way to get it back 8s to use it as often as possible. You coukd, for example, stand barefott on one leg with one hand on the wall. Really feel your foot's connection to the floor. We spend a lot of time in shoes not really feeling anything, it's really good to feel the floor beneath you in order to switch the sensiry nerves back on. Then practice taking your hand off the wall for a few seconds at a time. Knowing it's there increases your confidence and there's no one watching, which helps you relax. Do this several times a day for a minute or so each time and you will rapidly regain your balance.
Good luck with it x

Think about the leg you are standing on and imagine pushing your foot into the floor as you balance. It helps steady you.

Start by doing the exercises whilst holding on to something firm, preferably the edge of your kitchen counter or a table, as chairs can wobble!

Gradually, instead of holding on hard to whatever you are using to keep your balance, try only placing your outstretched fingers on it.

When standing on one leg, it is important to keep your entire weight balanced over that leg and hip - if you weight is distributed only a bit over the foot that is not in contact with the floor you will wobble!

By all means ask your instructor's advice too.

It will take time, but you should be able to regain a lot of your balance.

There’s the standing on one leg exercise whilst cleaning your teeth.
Top tip- it’s easier with an electric toothbrush!
If you feel a little wobbly keep a finger lightly on the sink.
I don’t know where I first heard about this but it could have been one of Michael Mosley’s just one thing series.

You CAN regain balance, and if you do it will benefit everything, including cognitive ability. Many natural therapies centres have specialists in this (and you could try T'ai Chi and yoga) or get a balance board.

It may be useful to check that you don't have an inner ear problem. However, I second all the advice you have read so far. Tai Chi has made a difference to me. I have Long Covid, so can no longer go for the normal walks etc that I used to do. Tai Chi has definitely helped my balance.

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After a bout of pneumonia last year that left me rather weak and wobbly, a dd booked me an appt with a physio.

These are two of the exercises she gave me for balance. Worth a try!

Keep a diary and enter into it once a week how long you could stand on one leg while teeth cleaning - I totally agree with SueDomim's suggestions they really work - you can then look back and see what progress you have made even when it doesn't seem like any. Remember there will be backward times like when you get a cold or infection - but overall, keep going and never give up. In fact, every time you get your toothbrush out, put on your best Winston voice and tell the mirror "We shall nevah give in! Nevah!" Worked for me...

Don't give up, you will do it and quite soon too! I saw some balance exercises in a newspaper a few months ago and couldn't evn do the first, easier one. After a couple of weeks I could easily manage the first few exercises. Not saying I don't wobble a bit now and again but a huge improvement.

I have a PT to guide me how best to build my muscle strength as weak muscles lead to falls. Persistence is key. Also in my area we have fall classes for 6 wks that teach you how to fall without causing to much injury.

Tell the teacher and don't give up .
It's fine if you grab hold of a chair - and if it's not okay then the class is not sympathetic to your needs .
Tai Chi is a great idea.
And so is yoga .
Aqua classes are also recommended .

Aqua classes can help with balance and muscle strength too. A few of our ladies have had new hips. They swear that working with the water has helped them immensely.

SueDonim

It’s my understanding from our personal trainer that yes, you can regain lost abilities. The secret is to persist in repeating exercises regularly. It will take a bit of time - if you could do it instantly, you wouldn’t need the exercise in th first place.

For various reasons, I had a spell of inactivity and found balancing to be more difficult. I began with standing on one leg while brushing my teeth. It’s an electric toothbrush so you get 30 second timers. I’d stand on one leg for 30 secs, swap legs and repeat. I used the basin to steady myself to begin with but within days I could go hands free and built up my one-leg time quite quickly.

Ditto for getting up from a chair without using your hands. If you can’t do it from a low chair, use a higher chair to begin with then graduate to a lower one as your strength improves. Good luck!

I would second SueDonim's suggestions, and add rising onto your toes for a count of 3, and standing with one foot in front of the other for a count of 10. Both have helped me.

I’m rebuilding muscle strength after 6 months being incapacitated for various reasons.
Like SueDonim I practice standing on one leg while cleaning my teeth. My tai chi teacher says it’s ok to hold onto a wall/the sink providing you use leg and core muscles

Talk to the tutor of your fears I recently went on a course (NHS) for respiratory exercise. My joints won’t allow certain exercises the tutor was very helpful and understanding.

After each tkr I had to do 5x daily exercises holding onto the kitchen counter, it's a very slow process. I was several months in before I was cleared to ski (gently on 2 feet, not much to balance).

Give yourself time, keep up exercising.

I have always had poor balance - dyspraxia -. I do Tai Chi, but do a number of the exercises holding the back of a chair.

I cannot manage to stand on one foot, while moving the other.

When I had my knees replaced I found an Age Concern DVD that had exercises to get you back on your feet. It was very slow exercises, a lot of them seated, but they did help to get me mobile. I also do Tai Chi which is very good for balance.

After getting the bends when scuba diving I lost the use of the muscles in my legs. It took a long time to get my walking back and I am still weak in one leg.

I had very little balance and started pilates and yoga classes. I felt really stupid that I couldn't do some of the even simple moves because I would fall over. After six weeks I was just about to look for something different when a lady from the class came up to me to congratulate me on my progress. I was a bit flustered because I couldn't see it, but she reminded me of when I fell over a couple of times and couldn't balance at all.

Changes come very slowly, so slowly you can't always see it happening. But it is absolutely possible to regain your muscle and your balance. You just have to keep at it.

By the way there are some brilliant YouTube channels showing exercise for older people that you can do at home in between your sessions.

Hi kircubbin 2000 I attended a falls clinic a couple of years ago
referred by GP as I fallen over a few times and my balance was not very good. I had also lost a lot of confidence .
When I started I was like you hanging on to a chair for dear life😊 what I’m trying to say is don’t give up and be patient I went for three months and by the time the sessions had finished my balance had improved by a good 40% It does get better
Hope it all goes well for you.
I also joined a tai chi class which I still attend to help me with my balance when the falls clinic ended

Yes! Keep practicing. You will regain strength. If you don't want to have another fall, balance exercises are what you need every day. Even just standing on one foot while you brush your teeth, etc... All of us need to practice balance every day since falls can be our demise.

It’s my understanding from our personal trainer that yes, you can regain lost abilities. The secret is to persist in repeating exercises regularly. It will take a bit of time - if you could do it instantly, you wouldn’t need the exercise in th first place.

For various reasons, I had a spell of inactivity and found balancing to be more difficult. I began with standing on one leg while brushing my teeth. It’s an electric toothbrush so you get 30 second timers. I’d stand on one leg for 30 secs, swap legs and repeat. I used the basin to steady myself to begin with but within days I could go hands free and built up my one-leg time quite quickly.

Ditto for getting up from a chair without using your hands. If you can’t do it from a low chair, use a higher chair to begin with then graduate to a lower one as your strength improves. Good luck!

Ask the class instructor. They should be able to tell you whether your balance can be regained by practising the exercises. They may also give you hints on how to improve - maybe by fixing your gaze on a distant point and not looking down at your feet, or something just as simple. It probably won't be an instant cure, though!