3 Tai Chi Exercises for Balance  

Having good balance is important for people with low bone density who are at an increased risk of falls and fractures (bone breaks).
Certain practices like Tai Chi incorporate balance exercises, and can be a great way to maintain or improve balance.
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⏱️TIMESTAMPS⏱️
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0:04 How to do Paint the Floor
0:14 How to do Tiger Balancing on Front Paws
0:21 How to do Circles in the Sand
SET UP
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Bending your knees slightly, shift your weight from one leg to the other. Pay attention to the feeling of your weight shifting. Improving your mind-body awareness is an important benefit of the practice of Tai Chi.
MOVEMENT
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1. Paint the Floor
With your weight on your left leg, brush the floor with your right toes.
You can imagine you are painting a picture - any picture that makes you happy. Make a cloud, make a rainbow, make a tree.
The pattern will be circular with your right knee raising in front of you and your toes brushing backward.
Shift your weight back and forth again feeling your weight shift and repeat the exercise on the other side.
2. Tiger Balancing on Front Paws
Keeping your weight in your left leg, lift your right knee up and raise your arms with your palms facing out. Hold for up to 30 seconds.
Shift your weight back and forth again.
And repeat with your weight in your right leg.
3. Circles in the Sand
With your weight on your left leg, make circles on the floor with your right toes.
Imagine you are on a beach and you are making circles in the sand.
Now reverse direction.
Shift your weight back and forth again and repeat the exercise on the other side.
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MEDICAL DISCLAIMER
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This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used as a substitute for the consultation, diagnosis and/or medical treatment of a qualified physician, physical therapist or healthcare provider. Use of this content is at your sole risk.