In my 35 years as a Physical Therapist, I have seen the consequences of people having poor balance: falls, unsteadiness, loss of confidence, and diminished quality of life. As a strength and conditioning coach, I have seen the results of poor balance on active and athletic people. I even see the effects of compromised balance in the Yoga sessions I instruct. This is why balance training exercises are an essential part of an osteoporosis exercise program.
If you have good balance, you can reduce the chance of a fall and fracture, improve your performance, enjoy the activities you love to do, and get more out of your Yoga practice.
I created these Balance and Fall Prevention Exercise Video Workouts so that individuals at all levels can improve their balance. These balance training exercises will improve your balance, confidence and quality of life.
Table of Contents
Balance and Fall Prevention Exercise Video Workouts
If you want to improve your balance, I encourage you to use the exercises in this program. This balance training exercise program is designed to improve balance for a wide range of people — from individuals using a cane to active and athletic individuals who want to be better at sports.
The exercises modules allow you to progress and improve your balance. Once you master one module, you can move onto the next episode and take your balance (and your confidence) to the next level.
The good news is that we can improve our balance system very quickly. Many parts of physical fitness take a long time to see a change. Not so with your balance system. With these exercises, your will balance improve in a short period of time.
These balance training exercises are found in the balance exercises section of the Exercise for Better Bones Program. You can use the videos in this series, Balance and Fall Prevention Exercise Workouts, to complement and get more out of your Exercise for Better Bones Program training.This article was last updated on May 15, 2020
I have designed the balance training exercise videos in this series such that you can:
- Easily find the balance exercise level that is right for you.
- Progressively improve your balance by advancing through to the next balance exercise level.
- Access all of the videos at an affordable price.
As I mentioned earlier, your balance will improve quickly when you do the balance training exercises in this program. When you do these exercises, you will:
- Move with more confidence.
- Hold a better posture because your balance will help keep you aligned.
- Reduce your chance of a fall.
- Feel safer when you do your day-to-day activities and exercises.
- Improve your performance.
- Enjoy the activities and exercises you love to do.
- Get more out of your Yoga practice.
The Balance Training Exercises: Workouts and Tutorials
There are 21 episodes of balance training exercises in the program — totalling over four hours of video content. Most of the episodes are workouts where I walk you through the individual balance training exercises appropriate for your level. The remaining episodes are tutorials that explain key concepts important for good balance.
I have priced the whole series, Balance and Fall Prevention Exercise Workouts, at a substantial discount compared to purchasing each individually. I want to make these balance exercise affordable and accessible to as many people as possible.
Later on this page I describe each of the episodes in detail.
Developed and Presented by Margaret Martin
All balance exercise demonstrations and instructions in Balance and Fall Prevention Exercise Workouts are provided by Margaret Martin. Margaret combined her years of clinical Physical Therapy experience, her fitness training knowledge, and her review of the latest medical and scientific research on balance training, osteoporosis and exercise to create these balance training exercises.
Margaret Martin is a Physical Therapist with over 35 years of experience helping individuals like you achieve their health and fitness goals. She graduated from the School of Physical Therapy of McGill University in 1984.
Margaret is the author of three books on exercise for the active adult: Exercise for Better Bones, Yoga for Better Bones, and Strengthen Your Core.
She is also the author of Working With Osteoporosis and Osteopenia — a course for Physical Therapists on the treatment of osteoporosis. Her course has been completed by thousands of Physical Therapists and other health professionals worldwide.
Balance and Fall Prevention Exercise Workouts is available for purchase, in streaming video format, on Vimeo. Vimeo is the world leader in professional video streaming services, used by ninety million video creators worldwide.
When you purchase Balance and Fall Prevention Exercise Workouts, you gain immediate access to the video workouts. You can play the workouts anywhere, anytime, on any device.
You can view Balance and Fall Prevention Exercise Workouts on your computer, your TV (using connected devices such as Apple TV, Android TV, Roku, Amazon Fire TV, and Google Chromecast), your mobile phone (Apple iPhone or Android), or your tablet (Apple iPad or Android device).
Vimeo is our preferred video streaming service and we encourage our clients to use this service because our videos are available to you no matter where you are in the world, can be played on any platform, and payment can be settled in your home country currency.
Balance and Fall Prevention Exercise Workouts is available for purchase, in streaming video format, on Amazon Prime Video. Amazon Prime Video is the popular video streaming service used by millions of people worldwide.
You can view Balance and Fall Prevention Exercise Workouts on a wide range of platforms and devices supported by Amazon Prime Video. These include popular computer web browsers, Amazon Fire TV devices, game consoles, iOS and Android phones and tablets, Google Chromecast, and Amazon Fire tablet. A full list of Amazon Prime Video supported devices can be found here.
Please note that Balance and Fall Prevention Exercise Workouts is only available to Amazon Prime Video subscribers in the United States and the United Kingdom.
The Balance and Fall Prevention Exercise Workouts series is comprised of 21 episodes. Here is a description of each episode.
1. Introduction to Balance Training Exercises
Physical Therapist Margaret Martin provides you with her motivation for creating the balance exercises for seniors series. You will understand the systems your body uses to maintain balance, how your balance can gradually worsen over time and how it can progressively improve.
You will also understand the role that balance plays in keeping us feel safe and strong in the activities we love to do.
2. How to Choose the Right Balance Exercise Level
Physical Therapist Margaret Martin explains how to choose the balance training exercise level in this series that is right for you. She walks through each of the major levels — rehabilitation, beginner, active, athletic and elite — and provides guidelines to choose your level.
You will find a balance exercise level and fall prevention exercise program that allows you to improve your balance today!
3. Foot Positioning Tips and Tutorial
In Foot Positioning Tips for Balance Exercises and Fall Prevention you will learn how to progress your balance stance from an athletic to staggered stance. You will gain the knowledge to make micro adjustments to each of the foundational foot positions.
This will allow you to make dozens of modifications and progress through many of the standing balance exercises in this series.
4. How to Self Massage and Stretch Your Feet and Ankles
You rely on your feet everyday to get you from place to place but like many of us you spend little time stretching and caring your them. Physical Therapist Margaret Martin demonstrates several techniques to stretch and massage your feet, toes and ankles.
These techniques will prepare your feet for the balance exercises and fall prevention exercise program. They will also feel great!
5. Rehabilitative Balance Training Exercises Workout in Standing Position
If you are recovering from a lower body injury or a mild stroke and are using a walker to get around, you can still work on your balance. Actually, it becomes even more important to do so.
If you have not been working on your balance in years this would be a great level to start with even if you have not suffered from an injury. This balance training exercise is targeted specifically for individuals who use a walker.
Balance exercises include weight shifting forward and back, side to side, circles and preparation for stepping. Progressions include quick stepping in different directions with gentle stomps that begin to wake up your reactive stepping. Good posture is reinforced. You will be guided through many suggestions to make you feel safe but challenged.
Please be sure you have a permission from your surgeon, doctor or Physiotherapist/Physical Therapist to place your full weight through your lower body before beginning these exercises.
6. Rehabilitative Balance Training Exercises Workout Against the Wall
This balance training exercise is targeted specifically for individuals who use a walker. We use a wall for support when we do these balance exercises.
If you are recovering from a lower body injury or a mild stroke and are using a walker to get around, you can still work on your balance. It is important to do so.
Please be sure you have permission from your surgeon, doctor or Physiotherapist/Physical Therapist to place your full weight through your lower body before beginning these exercises.
7. Beginner Balance Training Exercises Workout in Sitting Position
These balance training exercises will give you the confidence to get up and down from a chair and participate in seated exercise classes. If you are recovering from a lower body injury or a mild stroke you can still work on your balance.
You will learn the best way to sit to optimize your posture. This will help you to improve your balance. Balance training exercises include individual eye and head movement in sitting, and balancing with one and both eyes closed. The drills progress to forward and side-to-side reach, overhead scarf and ball toss. Moving a dynamic object allows you to improve reactive balance.
These balance training drills will challenge your core as well as your balance. Enjoy!
8. Beginner Balance Training Exercises Workout in Kneeling Position
These balance training exercises will give you the confidence to get off the floor after a fall. Balance training exercises include individual eye and head movement in half kneeling.
The drills progress to forward and side-to-side reach, overhead scarf and ball toss. Moving a dynamic object allows you to improve reactive balance.
Recommended if you bowl, curl or golf — sports that bring you into lunge positions. You will be surprised at how challenging working on your balance in kneeling and half kneeling can be.
9. Beginner Balance Training Exercises Workout in Standing Position
These balance training exercises will teach you how to optimize your balance and posture in parallel stance. You will gain awareness of your feet, knees, hips, torso and head and how they affect your balance and posture.
You will learn about how to challenge yourself gradually with the amount of support you place through your hands. Balance exercises include individual eye and head movement while standing still, and progress to forward and side-to-side reach, overhead scarf and ball toss. Moving a dynamic object allows you to improve reactive balance.
Recommended before progressing into the single leg balance work.
These balance drills will give you ideas you can do with family members (visiting grandchildren or spouses). Enjoy!
10. Beginner Balance Training Exercises Training Tip: How to Modify Your Balance Stance
Your balance system is one that improves rapidly. After a few minutes of training you may realize that the challenge you started is far too easy.
Some days your balance will not be as good as on other days. A poor night of sleep can make you more wobbly.
In this video tutorial, Physical Therapist Margaret Martin will teach you how to add micro adjustments to your stance so that you make the most out of the balance exercises. Your balance system improves rapidly with balance training exercises.
This tutorial will show you how to accelerate your progress by adding more challenge to your balance training exercises and fall prevention exercise program in a safe and effective manner.
I hope you can join along.
11. Beginner Balance Training Exercises Workout in Staggered Stance
These staggered stance balance training exercises optimize your balance by gradually challenging you with micro-adjustments to your stance.
You will learn the optimal staggered stance posture to strive for in your feet, knees, hips, torso and head. This posture and stance will optimize your balance. Balance exercises include individual eye and head movements, forward and side-to-side reach, overhead scarf and ball toss while standing still in a staggered stance. The drills improve your reactive balance.
The exercises are recommended before progressing to single leg balance work.
These balance drills will give you ideas you can do with family members (visiting grandchildren or spouses). Have fun!
12. Beginner Balance Training Exercises Workout in Single Leg Stance
This beginner balance exercise workout in single leg stance is for individuals who are able to stand on one foot for at least a few seconds. Your balance will quickly improve and you will learn many ideas that will make you stronger and more stable.
No need for any special equipment. In fact, you can do most of these balance exercises around the house or even standing at the check-out line at the supermarket!
13. Active Balance Training Exercises Workout in Static Position
The Active Balance Training Exercises Workout in Static Position is for individuals who have no fear of falling and able to stand on one foot with eyes open for 20 seconds and maintain their balance.
The static positions in this video will challenge and improve your balance.
These balance and fall prevention exercises are the foundation for the next video that incorporates walking and turning movements.
14. Active Balance Training Exercises Workout with Walking and Turning
These balance training exercises are for active walkers who might not feel as confident walking as they once did. The dynamic balance drills include sudden stops and quick turns.
They are highly recommended if you are starting a brisk walking program. The drills incorporate single leg balance in a dynamic fashion. They can be done if you walk with a cane. These exercises involve dynamic balance drills such as sudden stops and quick turns.
The second half of the video incorporates slow stepping drills which are challenging (but fun at the same time!). Tai Chi stepping is also covered.
These drills will keep you on your toes. You will be pleasantly surprised in how they will build your confidence in your walk. Enjoy!
15. Athletic Balance Training Exercises Tutorial: Introduction to Plyometrics
The Athletic Balance Plyometric Tutorial is an introduction to safe jumping techniques. Plyometric drills build your balance and provide great weight bearing to strengthen your bones from feet to pelvis.
The plyometric techniques include jumping side to side, forward, back, multi-direction as well as jumping off and onto a height. Good form and body alignment are reinforced.
If you have not jumped in years I encourage you to begin with just a few jumps and build gradually. This workout is not appropriate if you are recovering from an injury or if you are at a high fracture risk.
16. Athletic Balance Training Exercises Workout in Single Leg Stance
The Athletic Balance Exercises Workout in a Single Leg Stance video brings a whole new challenge to standing on one leg!
You will learn some funky movement patterns that will not only challenge and improve your balance but also increase bone density in the hip by placing weight bearing demands on your hip and core strength.
You will not need any special equipment. Have fun!
17. Beginner to Athletic Balance Training Exercises Workout: Agility and Coordination Drills
These balances exercises train you to move your feet quickly and regain your balance. They encourage forward movement, side stepping and back stepping. The pace allows individuals (Beginner to Athletic) to challenge and improve their balance.
You will need a clear space at least 12 feet in length. A hallway works well. While I use an agility ladder, it is not required. Other suggestions are given
18. Athletic and Elite Balance Training Exercises Workout: Balance Exercises Drills
These balance exercise drills target your dynamic balance as well as the strength in your hip muscles and bones. They are designed for individuals who currently exercise at an Athletic or Elite level.
Drills include clock jumps, hops, single leg cone reaches, hand reaches, diagonal drills, and 1/2 foam roller drills.
Proper form and body alignment are reinforced throughout the video.
Join Physical Therapist Margaret Martin for these fun challenges and improve your dynamic balance!
19. Active Through Elite Balance Training Exercises Workout: Advanced Balance Exercise Instruction
These advanced balance exercise drills focus on the use of balance tools such as a rocker board, a wobble board, and Bongo board. Balance drills using these devices are explored.
Learn how to kneel on a ball (lots of fun). The progression from 4-point on the ball to 3-point on the ball and finally to a 2-point (or kneeling) on the ball is covered in detail with lots of safety tips.
This video is great for individuals who currently exercise at an Active and Athletic level but have not incorporated devices into their balance routines.
It is also appropriate if you are an Elite Level athlete who have not explored higher level challenge tools such as the Bongo board and kneeling progressions on the an exercise ball. Higher level balance involves a lot of great core work.
This workout is not appropriate if you are recovering from a recent injury. They are appropriate if you have not challenged yourself since a past ankle or knee strain.
Be sure to use a burst resistant ball.
20. How to Get Up After a Fall
Getting on and off the floor is an important part of an overall fall prevention plan. If you are someone who does not have a strategy for getting up from the floor, I encourage you to watch this video. Having a strategy is good, but practicing your strategy on a regular basis allows it to become instinctive. Knowing that you are able to get up from the floor reduces the fear of falling.
- Do you know the strategy you would use to get up from a fall?
- Could you walk a loved one through the process of getting up from the floor?
If you did not see a clear path to either of these questions, I encourage you to watch this video. You can also read my blog post on Getting Up From a Fall.
21. Tai Chi for Osteoporosis
The video, Tai Chi for Osteoporosis: 8 Steps to Better Balance and Bone Health, can improve your strength, balance and body awareness — all important ingredients to a fall reduction exercise program.
Tai Chi is one of the great balance exercises for seniors and it can be part of an effective exercise program for people with osteoporosis or osteopenia. Enjoy!
Balance and Fall Prevention Exercise Workouts is one of my products.
Recorded at Kalyana Yoga Shala in Ottawa, Canada.