Revive Your Balance and Stability with These Essential Exercises

Movement and flexibility are key aspects of overall wellness. Incorporating dynamic exercises into your routine can help improve strength, mobility, and balance. Here are a few exercises to get you started, demonstrated by Doctor of Physical Therapy, Hannah Sweitzer, of RevivePhysiotherapy.

Pictured: Dr. Hannah Sweitzer, Physical Therapist at Revivephysiotheraphy.com

1. Single-Leg Hinge and Touch

This move is perfect for targeting the hamstrings, glutes, and core, while also improving balance and stability. The single-leg hinge and touch engages multiple muscle groups and promotes functional strength.

How to perform: Stand on one leg. Slowly hinge forward, keeping your back flat and lowering your hand toward the ground to touch your foot or any object (kettlebell for example). Return to the standing position, squeezing your glutes.

Key tip: Keep your core engaged to maintain balance and avoid rounding your back.

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2. Cat-Cow Stretch

This classic stretch helps improve spine mobility and alleviate tension in the back. It’s also a great way to gently warm up the body before engaging in more dynamic exercises.

How to perform: Begin on your hands and knees. Inhale as you arch your back, dropping your belly toward the mat (cow pose). Exhale as you round your spine, tucking your chin toward your chest (cat pose). Repeat for several breaths.

Key tip: Move with your breath.

3. Deep Lateral Stretch

Open up your hips and inner thighs with this deep lateral stretch. It’s excellent for improving flexibility in the lower body and relieving tightness in the hip joints.

How to perform: Extend one leg out to the side and shift your weight backwards. Keep your hands on the ground in front of you for balance. Sink deeper into the stretch as you breathe.

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4. Trunk Rotation Stretch

Upper body mobility is essential for posture. This rotational stretch helps release tension and encourages healthy movement patterns.

How to perform: From a low lunge position, place one hand on the ground and twist your torso, reaching the opposite hand toward the sky. Follow your hand with your gaze to enhance the stretch.

Key tip: Keep your core engaged to support the twist.

Watch Hannah's 11-Minute Mobility Warmup on YouTube: https://youtu.be/HEN7Qe2MIyc

Connect with Hannah at revivephysiotheraphy.com

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