G’Day everyone welcome back to another five-minute exercise, video. What we’re doing in this exercise! Video today is five minutes of beginner balance exercises. So if you find your balance is not too good, you can’t do a lot of the other balance exercises we’ve done before this is the place to start. So Fitness, health, and wellness, as I said, only go for five minutes.
It’s a nice, quick and simple routine, make sure you’ve got something sturdy to hold onto for safety reasons and make sure you’ve done one of the warm-ups before we get into this okay, let’s get started standing up nice and tall next, your chair, holding on with one hand what we’re going to do to begin this exercise video we’re just going to ease into it by placing our feet as close together as possible with the toes facing the front and then we’re just going to take our hand off the chair. We’Re just going to hold this position like this for 30 seconds. So Fitness, health, and wellness, following along with me, stand up nice and tall. Keep those feet as close together as possible, just relax into this position. That’s it relaxing focus on what you’re doing and try not to sway.
Let’S go for 10 seconds and 5 more seconds to go: let’s go 5. 4 3. 2 1 excellent work holding onto the chair. Now what we’re going to do is we’re going to make this a little bit more difficult by doing some reaching whilst standing in this position. So Fitness, health, and wellness as we’re standing up tall, what we’re going to do is place our hands out in front like this we’re just going to bend at the hips lean as far forward as we can do comfortably, and then come back excellent work.
Now we’re going to reach out to one side bending at the hips excellent work. Now, let’s go to the other side, excellent work. Now, let’s go to the front great work out to the side, keeping those feet together, and another side excellent work. Now F̲i̲t̲n̲e̲s̲s̲,̲ ̲h̲e̲a̲l̲t̲h̲,̲ ̲a̲n̲d̲ ̲w̲e̲l̲l̲n̲e̲s̲s̲ let’s go once more to the front as far as you can, as far as you can do comfortably coming back: let’s go the other side, one hand, great work, and another side excellent work. Okay, so now what we’re going to do is make this exercise a little bit more difficult again we’re going to hold onto the chair and we’re going to close our eyes so closing your eyes, getting yourself comfortable now, taking your hand off the chair, now we’re going To hold this for 30 seconds, you’re going to start to feel yourself sway, just focus on what you’re doing relax into it.
Don’T get distracted and, as you feel yourself swaying just start to correct it, but focusing on what you’re doing you may even take a slow breath in and gentle breath out and just relax your body focusing on what you’re doing. Let’S go for 5 seconds. 5. 4. 3 2 and 1 excellent work holding onto your chair.
You can bring your feet out of position now, let’s just shake out those legs. Now, let’s get into the next exercise. The next exercise we’re going to do is known as a semi-tandem stance. So what that, basically is, is one foot just slightly in front of the other foot, so your toes are one foot goes into the arch of the other foot so you’re holding onto the chair? Whilst you get yourself in the position, we’re standing and that’s the semi tandem position, so once you’ve got yourself in this position, your toes are facing the front you’re up nice and tall, it’s taking those hands off the chair and it’s holding for 30 seconds.
So, following along with me, keeping that upright posture excellent work, remember focusing on what you’re doing, whilst you’re doing these balance exercises you’re, giving it your all. Okay, so don’t just go through the motions, really concentrate on your balance and try to push yourself a little bit more each time. Excellent work. Now, let’s hold onto the chair, and come out of position. Let’S change feet now, standing tall in position with toes facing the front.
Let’S take our hands off and let’s hold for 30 seconds excellent work. Holding onto that position. Stay focused and maintain that upright posture. If you need to hold onto the chair but get straight back into it, when you can, let’s go for 5 more seconds: 5 4, 3, 2, and 1 great work holding onto the chair shaking out those legs. We got one more exercise to go: okay, when you’re ready, stand up tall.
What we’re going to do is practice the single-leg stance, so you can do this with two hands facing your chair or you can do it with one hand like I’m going to do today, we’re just going to bring that leg up. Just like this, we’re maintaining that upright posture we’re going to remain holding onto the chair whilst we’re doing this exercise and we’re holding it for 30 seconds, keeping those shoulders back and down. Keep your body upright, don’t slouch over get in that nice posture. We got 15 seconds to go excellent work now we’re still working our balance, we’re working those muscles in our lower legs and, as you start to get better, you can work on taking your hand off the chair. Okay.
So now what we’re going to do for 5 seconds we’re going to take our hand off the chair, so get yourself ready to go and let’s go for 5 4 relax into it. 3, 2, and 1. Holding onto the chair. Placing your foot down shake out those legs take a deep breath in and a breath out. Okay, now, let’s do the same thing on the opposite: leg standing up tall holding onto your chair, we’re going to hold this for 30 seconds.
So Fitness, health, and wellness, following along with me, maintain that upright posture keeping that leg up excellent work. We got 15 seconds to go and 10 9, 8, 7, 6, 5, 4, 3, 2, and 1 excellent work. So now we’re going to try taking our hand off the chair and we’re holding for five seconds so get yourself ready. You know what you’re doing and let’s take our hand off 5, 4, 3, 2, and 1 excellent work. Placing your foot down shake out those legs take a deep breath in and out and there we have a 5-minute beginner balanced exercise routine, keep practicing that balance routine.
As you start to get better, try to hold each position for a little bit more, and then, as you feel, your balance starts to improve. You can get on to one of the other balance exercises, Fitness, health, and wellness videos which I’ll be getting out shortly, thanks for following along guys I’ll catch you next time,