As simple as it seems transferring from sit to stand is an important assessment tool, exercise and outcome measure (5 times sit to stand has outcomes measures for age/gender norms as well as posture/form/safety during this activity). Heel raises (lifting heels off the ground in a controlled manner both going up and down) show both strength, coordination and balance if done while on one leg. Many of us rely heavily on our sense of vision for balance so with safety measures in place, attempting activities with eyes closed (normal stance, narrow base of support and/or standing on soft/uneven surfaces). Lastly, attempting to engage our deeper core muscles: first at rest with gravity assisting (lying down bringing belly button in to spine) then with more challenging functional activities such as walking, lifting, and reaching.
The most important thing about any good physical exercise is that the exercise can be modified to adapt the physical level of each individual by progressing or regressing the exercise. My favorite balance exercise is standing with eyes closed. This exercise is easy to progress and do not require any equipment. 1) Stand with your eyes closed. – if this is challenging perform the exercise near a table or chair for support if necessary. 2) Stand with your eyes closed and slowly turn your head from side to side. 3) Stand with your eyes closed and slowly lift one foot from the floor, so that all or partial of the weight is transferred to the standing leg. Find your level by testing where you perform the exercise calmly and safely without large fluctuations in balance.
Most of the focus on decreasing falls looks specifically at Fall Prevention or trying to prevent a fall from occurring in the first place. But falls still happen anyway, even with the best training. Because of this, we focus on Fall Preparedness and break it down into 4 phases: Pre-Fall, Near-Fall, Fall Landing and Completed Fall. Pre-Fall exercises work to strengthening the legs and improve static and dynamic balance. Near-Fall exercises work to improve your balance reflexes, making it more likely you will catch yourself if you lose your balance. Fall Landing focuses on techniques to minimize the risk of injury if you have a fall and get your body ready for falling. Completed Fall exercises ensure you have the ability to get up off of the floor after a fall. By covering all phases of the fall cycle, participants not only demonstrate improved balance, but report increased confidence.