Balance is important because it allows us to stand, walk, perform everyday tasks, and maintain ideal posture, without injuring ourselves. Balance is more important for disabled, as it can help prevent fall-related injuries and promote healthy, independent living. .

Exercise 

Single-Leg Stand 

Aim is a simple straightforward unilateral strength training exercise. 

Instructions

1.From a standing position, lift your right foot off the floor and hold.

2.Hold this position for the desired duration, then place your foot back down.

3.Lift your left foot and repeat.

Tree Pose 

Aim provides more muscle activation, and improves body awareness

Instructions

• From a standing position, lift your right foot off the floor. 
• Place the bottom of your foot on the inside of your left leg either next to or above your left knee using your right hand.
• Raise your hands directly over your head and hold the position.
• Slowly return to the starting position. Now, repeat the movement but, this time, bring your left foot next to or above your right knee using your left hand.

Single-Leg Reach 

Aim increase the challenge and the activation in your upper body and core.

Instructions

1.Stand with your feet together.

2.Bend one knee, then slowly lift the foot of your opposite leg off the floor, raising the leg behind you. Simultaneously bring your arms over your head and lower your chest toward the floor.

3.Continue until your chest is nearly parallel with the floor. Maintain a straight line from your fingers to the foot of your raised leg while keeping your working knee bent.

4.Slowly return to the starting position, place your foot back down on the floor, switch legs, and repeat.

Heel-To-Toe Walking

Aim basic balance movement that stabilize muscles helping  the person from falling 

Instructions 

1.From a standing position, slowly walk forward by placing one foot in front of the other. The heel of your moving foot should touch the toes of your resting foot as you move, thus the name “heel-to-toe” walking.

2.Keep your eyes fixed ahead, your posture tall, and your arms extended to the sides for balance, if needed.

3.Walk for the desired distance, then rest

Triplanar Toe Taps

Aim engage various lower body muscles, like the hip flexor and glutes, to build hip stability and overall balance. 

Instructions

1.Stand with your feet together and your knees slightly bent. We can use resistance band warping  it around your thighs just above the knees.

2.Step forward with your right leg, then bring it back to center. Repeat for the desired number of reps, then switch sides and repeat the set.

3.Step to the side with your right leg, then bring it back to center. Repeat for the desired number of reps, then switch sides and repeat the set.

4.Step back with your right leg, then bring it back to center. Repeat for the desired number of reps, then switch sides and repeat the set.

Standing Elbow-To-Knee

Aim  minimize the stress on  lower back and helping in the building of  balance

Instructions 

1.Stand with your feet shoulder-width apart and your hands clasped behind your head.

2.Bring your right knee to your left elbow, squeezing your abs at the end of the movement.

3.Return to the starting position, then bring your left knee to your right elbow.

4.Repeat each side for the desired number of repetitions

Single-Leg Sit-To-Stand 

Aim physical  exercise used by physical therapists to strength/  rehab the knee joint.

Instructions

1.Place a chair on a non-slip surface or against a wall so it doesn’t slide. Start from a seated position.

2.Place the heel of your non-working leg on the floor for support. If your current fitness level allows for it, you can lift the foot altogether.

3.Drive the heel of the other leg into the floor to stand up.

4.Slowly lower yourself back onto your chair.

4.Repeat as needed for sets and reps.