How to Improve Balance - Seniors and Beginners

Рет қаралды 543,507

2 жыл бұрын

Learn how to improve your balance - whether you're a senior or a twenty-something who's been sitting on his butt!
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
This video will help you improve your balance. You'll strengthen hip muscles and strengthen leg muscles that help you get better balance. Seniors who want to improve their balance will find these balance exercises helpful. And anyone of any age can improve balance using these exercises as well.
#ImproveBalance #Balance #UprightHealth

Пікірлер: 432

@jjschereriv 2 жыл бұрын

Matt, I am an 81-year-old American 200 m I.M. & Butterfly guy and a former marathon runner who does gentle yoga virtually every day and works out 3X a week with a great H.I.I.T. Trainer here in Warsaw, Poland. Starting today I am going to do your balance and stretching workouts on my 'off days'! Thank you! (My goal: be 'vertical' as long as possible. . .)

@kehcat1 Жыл бұрын

Dr. John, You are my hero! I love that you do so much! Thank you for posting.

@patriciapowell8223 Жыл бұрын

What about these exercises for an Ataxsis problem? Would these work for that situation?

@Mikey374 Жыл бұрын

So Dr John. How did you get on adding those stretching workouts to your routine ?

@danqodusk8140 Жыл бұрын

I'm a 65 yr old male and former athlete. We can easily see matt knows how and what muscles need to be targeted.

@hestergreen2031 Жыл бұрын

Awesome

@vittoriomicheli8274 2 жыл бұрын

I´m 74 y old in Sweden After heart surgery 2 y ago I lost my walking balance till now. Thanks to you I´m coming back.

@exithere22 Жыл бұрын

He’s the only one on KZfaq that teaches to exercise these overlooked muscles. Great stuff.

@ritahull1084 2 жыл бұрын

Thank you I am 75 year old woman and notice the difference over the last 10years. I want to stay in my own home. And I need to have leg, calf, knee, muscles as strong as possible . Thanks again x

@soniajacobs3038 2 жыл бұрын

Thanks so much for this (and to Mattie T. for your inspiration). I’m 69 years old and had a stroke 4 years ago. I do water aerobics 3 days a week, and everyone assumes I’m perfectly fine, but I know the truth. My balance and strength are nowhere near what they used to be. I have a small dog that I take for walks that are not even close to aerobic because he stops to smell everything. Today, after watching this video, I tried balancing on one leg each time he stopped. I couldn’t do it! I was lucky to hold each foot barely above the ground for only a second or two, but I didn’t give up! By the time we got home, the sides of my hips felt tired. I actually got a workout on one of his piddly walks! I will be doing the exercises in this video (and challenging myself on our walks) regularly. Thanks again. (And I made a PayPal token of my appreciation before posting this.) I honestly can’t thank you enough! Bless you!

@elisabetk2595 Жыл бұрын

Similar story with me - minus the dog. Stroke when I was in my very early 50s and I went from 60 to 0 balance-wise. Like, not even having a sense of up and down for a while. Water aerobics got me most of the way back to "normal" but not close to my own normal. It is the best exercise for rebuilding the brain pathways because everything is slowed down so you have a chance to react. I still can't stand on one leg though, and all those muscles have gotten weaker and weaker over time. These exercises are just what I need.

@bygrace3113 Жыл бұрын

😄 that made me laugh, I'm on my second dog who loves his slow walks and long stops

@rettie6665 2 жыл бұрын

I am older and very weak in my hips. At first this seemed more like an arm exercise for me since i could not lean in as far as you do in the video. So I moved closer to the wall and now I can lean in with my hips and legs a tiny bit. I have been walking an hour a day but that has done nothing for my hip strength and stability. I am so happy I found your KZfaq site!

@NicolleMelanson.Powell 2 жыл бұрын

Thank you for creating videos that are useful to seniors and people who are starting from a weak state. Very helpful.

@frasersgirl4383 2 жыл бұрын

I knew I needed to watch you!! Lack of balance is my BIGGEST issue!!!

@caroljohnson3011 8 күн бұрын

Me too!

@lynnchung6875 Жыл бұрын

I always thought that being stiff was something I had no control over. My brother is also very stiff. After watching your video on being able to touch my toes, I was totally amazed that I could get lower than my calf. As you said in your video, you can see improvement almost immediately. I have been doing them for a couple of days and now with weights (6 pounds), I can reach down to my ankles!!! Thank you so much. You make total sense in the advice you give. I am 82, always been fit, line dance 5 days/week, walk a couple miles at night with my daughter and her dog. I am working on my balance per your video. I can do 30 sec. on each leg so will try to keep getting stronger. I notice it has started to become harder to get off the floor, so now I am getting up and down daily to strengthen my ability to get up and down easily. My mother's motto was: It's OK to get older, never get OLD; it's OK to go slower, don't STOP!! Now it is my motto. I refuse to believe that you can't do things because you are old. It is because it is so much easier to just sit and stay comfortable. With your help, I will not sit around and slowly see my world collapse around me so that I end up in a wheelchair because I can't move or walk. Thanks for your inspiring videos.

@longhairmullet Жыл бұрын

Love when you say tighten your glutes rather than our butt cheeks, which feels less professional. Most are familiar with anatomical abbreviation “glutes” and I do feel you are upright professional with your content. Great exercises!

@janiswright9494 2 жыл бұрын

Love this for 66 year old me. Thank you Matt. Please keep posting for the older folks. I have loved when talk about your parents.

@ingrid2543 2 жыл бұрын

I’m 67 and love this guy!

@patriciapiper6294 2 жыл бұрын

Yes!! Muscle, this makes good sense.!! How do we get someone else to do it for us????🤣

@malsk5012 2 жыл бұрын

Wonderful video.. first time learnt that we don’t use that muscles much and that’s how loose the balance after an age.. thanks for teaching the world wonderful messages. Stay blessed

@kimhumiston2686 2 жыл бұрын

I absolutely love all of your videos. 65 years young and just recently retired. Bound and determined to get better with age.

@mariagoodey1153 3 ай бұрын

Thank you for saying that, it makes a big difference to know the work you need to do on your muscles!! 😊

@mandycat45 Жыл бұрын

I had already saved this nice man's video of a simple way to improve posture, so I was glad to find his workout for balance. He's easy to listen to (somebody needs to tell other exercise instructors that sounding like a drill sergeant or a whistling tea kettle is a bad idea.) More to the point, his exercises are easy to understand and effective.

@davidjan47 Жыл бұрын

Matt, thanks for giving me some additional exercises to build strength and balance in my leg muscles. I'm 75 years old and swim every day for 45 minutes. It's great exercise but doesn't do much for balance. After just a few days working on these exercises, I'm getting stronger and my balance is improving. You are terrific!!!

@judithwoodward3753 Жыл бұрын

At 82 balance has become a big goal, and I have not seen these exercises. I am going to see what I can learn, and really am impressed and hopeful, I'm really excited. Thank you!

@timmulder9112 2 жыл бұрын

I am 64 years old. 2 years ago I retired. I started out what I love to do and that is rollerblading and ice skating. Also taking long walks with my dog. I have to say that time does have an effect on your balance. I could tell that I needed to work on this area because I was out of shape after 45 years of working full time.. I always did some mild exercises but not enough to be in cardiovascular health. I just want to say that it's never too late to start.Finding something that you love to do and sticking with the program. In the two years of regular exercises and practicing the many balancing exercises such skating will not only improve your balance but improve your general overall health.

@patienceiskey-br1zz 23 сағат бұрын

I'm 15 years old, and when I have the chance, I always like to practice balancing on one foot whenever I have to tie my shoelaces throughout the day. This will help me keep my balance longer. Thanks!

@patricialee805 Жыл бұрын

Thanks, Matt! You really show a good understanding of the issues faced by seniors, and the goals you set are very realistic. Keep up the wonderful posts!

@helenl7967 Жыл бұрын

Thank you. I am so glad to have found you and this video. I am 73 and have been working on my hips for years with yoga, feldenkrais, acupuncture, and some body work like rolfing, myofascial release, and osteopathic deep massage. Recently my osteo/ rolfer started showing me excercise to help strengthen and release my aductors and other related muscle groups. I also do ball rolling to release tight areas. This group of exercises seems perfect for what I need to complement my activities or maybe even replace them and move me to the next level of stability. Thank you again. This is so helpful.

@miaday9250 Жыл бұрын

This is excellent! Simple and directive. Your delivery and instructions are so clear. Thank you for this!!

@laramosby2898 2 жыл бұрын

I love your explanations and demonstrations. So great to get helpful advice and no judgment. Work the rump roast!

@Uprighthealth 2 жыл бұрын

Make sure it's well done! 💪🥩

@jann2029 2 жыл бұрын

Been lapping up your videos..such simple exercises and all standing up ..just what i need.. and so fun to listen to you. Thank you

@angiedamian681 2 жыл бұрын

Perfect video Matt! That speaks to me! Thank you so much 😊

@magpiegirl3783 Жыл бұрын

Love this. You are a great presenter. Started doing these already as part of my exercise routine.

@Organizer14669 Жыл бұрын

Thank you sounds great! Very helpful!

@marthas8483 2 ай бұрын

Fabulous! Such a tremendous help. Truly.

@iluv2scrub 2 жыл бұрын

So happy to have these "senior's videos" Matt. Thanks so much!

@lydiataylor5760 Жыл бұрын

These were great! Will keep at it, Thank you for sharing good health!!!

@xiaofu1811anle 2 жыл бұрын

Awesome! Lovin’ it. It helps and now I finally got to know how to strengthen those muscles instead of wobbling here and there. Thank you 🙏

@carolgardens7294 2 жыл бұрын

Thank you. This is an easy set of exercises that I can do every day.

@glendawells3021 Жыл бұрын

Thank you for the help with my balance!! I’m 80 years old and don’t have the muscles to get myself off the floor!! I so appreciate your help!!

@brendamoore4105 Жыл бұрын

Thank you for teaching these exercises. I really need them.

@tonimcrae9060 Жыл бұрын

Thank you for these exercises as they are just what my arthritic hips need. I am 83 years old but determined not to be hobbling into old age 😄

@kathykjeldgaard5652 Жыл бұрын

Great information, makes a lot of sense. Thank you !

@eddted2876 2 жыл бұрын

This guy usually puts out good videos! Thanks 😊😊 brother!

@artgavel6983 Ай бұрын

Wow! just discovered this guy, wish I found him days ago. functional exercises are the best! I was into heavy bodybuilding for most of my life and now at 65 I find that I need to back off the heavy weights and add more of what Matt teaches here.....good stuff

@nancyreise3565 2 жыл бұрын

Matt, thank you for creating new movements to keep me healthy! Nancy

@supercoo1996 2 жыл бұрын

Awesome video! Your videos are really helpful!

@lolakazam3003 Жыл бұрын

You are Incredible. I’ve been watching your videos I am a senior and have major hip problems heel problems knee problems and balance. You are the only person that made sense out of any of this. All the doctors want to do is give me injections. Thank you for addressing senior citizens

@michaelfeeley8901 9 ай бұрын

Excellent, clear, practical and compassionate work. Thank you! I'm do your routine and specific exercises right now.

@evelynvaldez1526 2 жыл бұрын

It’s a nice excercise balancing for Seniors

@lovefromthesinginggrannies9782 2 жыл бұрын

Thank you so much for helping us!

@adelebeerman9330 2 жыл бұрын

I am going to send this to friends too! Thank you for sharing you knowledge with the world!

@paulhaggett3710 Жыл бұрын

Thankyou so much for this. My balance wasn't improving until I tried these exercises. No other Utuber shows these workouts - 2 weeks on, I can honestly say they really help. Love your skills too, unique, modest and inspirational.

@teresasmith129 2 жыл бұрын

Wonderful! I’m going to do it. I need to improve my balance. Thanks!

@sharrysmith7356 2 жыл бұрын

This is just what I need. Thank you

@doggiesamson Жыл бұрын

Thank you, Matt! Awesome!

@Moonbeamglider 6 ай бұрын

So glad I’ve found you. I have BVH with very little balance, this will help. Thank you

@christinelewis5765 2 жыл бұрын

Great stuff! Thanks for sharing.

@michaelwhiting668 Жыл бұрын

Thank you. Great channel. Will try.

@chrisb7087 7 ай бұрын

These are great. Thanks, they’re just what I need. I love how you show off your balance along the way. Very entertaining and inspiring 👏

@chppayne Жыл бұрын

Matt, thanks for helping the seniors.

@bootsybadger 2 жыл бұрын

Hey Matt, thanks so much for this (and all your other vids). I'm 66 years old. A couple of years ago I got into body-weight strength training, but standing on 1 leg to do ankle taps and rotations - for the warm up - has up until now eluded me. Of course! Do some focused strength building on the particular muscles I'll need! I love it that all your vids are so short and specific. When I see longer one on my feed, from other pts, I immediately feel daunted and resistant to trying them. Your approach is so compassionate. Thanks again 🌹

@ruthsmollykulube1890 Жыл бұрын

Thank you so much for the videos ,l have started to excise lam 73yrs.

@dianazoelle6875 Жыл бұрын

I'm 73yo. Have been doing the first move for years to alleviate hip ache . Thought I was stretching a tight muscle. This is an amazing opportunity to strengthen my hips!

@Marielenas 2 жыл бұрын

Thank You so much for this timely vid . . . So far in the last 5 months, I have fallen twice. Working on it

@maryvirtue8418 2 жыл бұрын

Great demo.... Thank you

@kamlaarora5640 Жыл бұрын

Sure! Looking forward to more tricks for gaining strength, thanks.

@MrRpH-gn3xh 5 ай бұрын

Basic components of balance well explained. Excellent stretching and balancing exercises! Keep up the good work! Thanks again. Very few PT's talked about hip muscle training. .Keep up the good work!!

@Maryskidmore-vk4mm 2 ай бұрын

You are much appreciated!

@graceevangelista7152 Жыл бұрын

Thanks so much, Matt.

@joeclarke7048 Жыл бұрын

I really enjoy your channel and have recommended it to my Alexander Technique teacher. You have a refreshing respectful approach which older people really appreciate. Thank you.

@mariabronowiecki4006 2 жыл бұрын

Thank you very much your videos! Very helpful! This is exactly what I need. I can do this exercise. Thank you !!!👍😁

@cynthiaradobenko955 Жыл бұрын

I’m so excited about this!,, Just exactly what my Dr. talked to me about. Strength in the legs and hips. 👏🏼👏🏼👏🏼❤️

@jimpurcell Жыл бұрын

Very helpful! Thanks!!!

@bethharper3900 Жыл бұрын

This is exactly what I need. Thanks so much

@jacob915able Жыл бұрын

Thanks for your great advice

@humanity1581 2 жыл бұрын

you explained it very sensibly. thanks.

@11thsm 5 ай бұрын

I’m so glad I found your channel. I started this journey to help with my left knee cap pain going up and down stairs. Testing my muscles or lack of, I thought my balance issue was related to my foot because it was firing and shaking so much (bunions don’t help) but I’d imagine it’s just compensating for my lazy hip lol. Thank you!

@susandriver7238 Жыл бұрын

This was a very timely video. Thankyou.

@BanjoInKorea Жыл бұрын

Excellent communications skills. As I keep watching this, his presentation is amazing. I will keep watching and learning from him.

@anvarkasmi7068 5 ай бұрын

So beautifully explsined... Thsnk You

@OfficialStevenCravis Жыл бұрын

By far, one of the best channels on KZfaq.

@hestergreen2031 Жыл бұрын

Thank you so much for this direction. I need to follow your lead on your exercises. I’ve fallen many times over the years, and need to regain my balance.

@TerriblePerfection Жыл бұрын

Just subscribed. Along with a healthy diet, there's nothing more important than moving. Your videos are excellent!

@BBKeys1947 Жыл бұрын

Excellent. I had no idea of the cause. Thank you.

@letitiawesley9459 Жыл бұрын

I love this! Thank you 🙏🏽

@danqodusk8140 Жыл бұрын

Thank you! Well done presentation I now know what to do to restore my balance. It will be fun!

@chriscantor6329 Жыл бұрын

Very helpful thanks.

@kamalmemdali1774 2 жыл бұрын

Excellent video - thank you for sharing...

@stevietv321 2 жыл бұрын

I feel hopeful that I can turn things around from a couple of years of too much sitting. Thanks so much

@dreamervanroom Жыл бұрын

I am going to set things up at a sit/stand height with one of those almost-a-chair stools. you kind of perch on the edge to take some load. you want your kb height to be below your elbows. Note that when you add/subtract a standing pad you change that a little.

@berneemartin8859 2 жыл бұрын

Thanks very much, my balance has improved from doing senior line dancing and Tai chi but I’m really wanting to take it to the next level and your suggested exercises will help with that. 😀

@collettesmith7171 Жыл бұрын

Excellent video.. I’m going to do this every day along with my yoga practice…thank you!

@irenepeek3211 Жыл бұрын

Wow... I really can use these exercises 👍👍👍 Thanks so very much for sharing this information. I'll be sharing this with quite a few others. This is sooo needed.

@violahamilton782 Жыл бұрын

Thank you so much!

@victorpayne6586 Жыл бұрын

Thanks. I will try this.

@ellenjampole1905 2 жыл бұрын

Great video. Thank you for this! Please keep showing exercises seniors can & should do.

@robertporter6527 2 жыл бұрын

exercises seniors can do, & Should do !

@barbaravall6322 2 жыл бұрын

Great! Just what I needed, thank you!

@Uprighthealth 2 жыл бұрын

Great to hear!

@ginaw3884 Жыл бұрын

A total game changer! Like magic! Thank you, thank you!!!!!!!!!!!

@michellemildwater1021 Жыл бұрын

Great video so informative

@sagedakotalmft7763 Жыл бұрын

Thank you Matt! These are awesome! I have an old ankle injury and several years ago got a hernia and am yet to have surgery. I realized that in the past 2 years or so my balance has gotten really BAD! The way you explained how the muscles work makes so much sense! In fact, I'm sure I got the inguinal hernia because my hips muscles were weak and the joint was tight. Everything since these two injuries has thrown everything off balance. Am going to start doing these exercises until I have the surgery then after I am in recovery mode will resume as I am able to safely do so.

@beverlypalmer4962 Жыл бұрын

Eye opening and most helpful

@inesandrade1164 Жыл бұрын

Thanks you for that good one

@k8sl Жыл бұрын

I have a yoga practice, but really have struggled with balance poses. Very excited about adding this in.

@phylliswilliamstn Жыл бұрын

Thank you for giving me hope! 😊

@pontevedra660 2 жыл бұрын

Yes, you are correct.Love your videos...never ever miss one.

@Uprighthealth 2 жыл бұрын

What age-ism are you referring to? Are you looking for a reason to feel attacked? You can atrophy into poor balance at any age, but the longer you are on this earth, the more you sit on your butt (for whatever reason), and the less you pay attention to your muscles, the higher likelihood you run into balance issues. I don't recall making any remarks denigrating older people. I don't give two sh•ts how old you are. If you need to improve your balance, then use this video. I'm watching my own parents atrophy into their mid 70s, and if I could have convinced them to do more exercise to prevent or slow physical decline, I would have. As you get older, the potential for rapid muscle loss is a real thing. But if you're a chair-bound teenager, the loss of balance is a real issue too.

@Papin47 Жыл бұрын

Excellent info, now subscribed!

@lilliansteele7165 Жыл бұрын

Glad I discovered you. Matt you rock!

@kmajava2334 2 жыл бұрын

I'm so glad I accidentally found your channel, such great exercises when I really need them for my hips. I've gone to the chiro about 5 times so far and my hips still bother me, so I'll keep up with your exercises which I know will help strengthen my hips