Best Moves to Improve BalanceBest Moves to Improve Balance

Best Moves to Improve Balance

 April 4, 2023

By  Juli Kramer

The best moves to improve balance come from ancient and modern qigong practices.

Reading Time: 4 minutes

Why balance matters

If you've ever walked on an uneven surface worried to lift your eyes, you're not alone. Or perhaps you're not as confident walking on slick or icy surfaces as you used to be.

You probably fear falling and the physical and cognitive damage that can result from a fall.

You're not alone. 

To illustrate, when you cannot balance, you risk falling which can cause significant harm, as these statistics show.

Statistics on falling

United States government statistics about falls indicate that:

  • One out of 5 falls leads to a serious injury such as broken bones.
  • Every year 3 million older people are treated in emergency rooms visits from a fall.
  • Each year more than 300,000 people suffer from hip fractures, with 95% of those resulting from a fall.

In addition to these statistics, the U.S. National Safety council notes that falls are the number one cause of death for older adults.

Further indications that injury from falls is a global problem are shown in a recent meta-analysis of studies on falls. Globally, 26.5% of older people will suffer harm from a fall. The two highest rates occur in Oceania with a 34.4% fall rate and the United States with a 27.9% fall rate.

Best Moves to Improve Balance

While some falls occur from environmental factors, having good balance can help you navigate and stay safe regardless of the terrain.

Best moves to improve balance give you the confidence you need to go to the grocery store and play with children and grandchildren. They also let you lead a life of independence without fear.

Qigong exercises for balance

A significant focus in qigong is balance. Ancient qigong flows, such as the Eight Brocades and Five Animal Frolics, include balancing poses such as "Bouncing the Heels" and "The Crane" poses.

Bouncing the Heels

Bouncing the Heels from the Eight Brocades is one of the best moves to improve balance. In the exercise, you lift your heels high and hold them up for a few seconds. You then drop down and repeat a few times.

1. Keep your gaze fixed on one point on the horizon, or on the ground in front of you. This will help you stay balance.
2. Let gravity pull your heels to the ground when you drop down.

Best Moves to improve Balance
Learn how to do this balancing exercise by clicking here or on the image above.

You can also do the morning energizer movements by filling out the form below. The exercises keep your mind clear to stave off accidents, and tighten core muscles, essential to prevent falls.

start your day Feeling energized, without breaking into a sweat

Your FREE printable guide will help you complete an easy, energizing sequence every morning.

The Crane Soars Best Moves to Improve Balance

The Crane Soars qigong movement supports balance and is good for the hips and shoulders. It also helps with aches of the limbs, joints, neck, shoulders, back, waist, and legs.

It's best to watch the video to learn how to do the movement properly. Click here or on the image below to do the Crane Soars.

The Crane Soars quick qigong James Saper

18 Essential Daily Movements Series One and Two

In addition to these moves, you can add two well-researched series of qigong exercises are called Lian Gong Shi Ba Fa, or 18 movements to do daily.

Within each, you do exercises that keeps the muscles, tendons, and joints supple. You also do several balancing movements that strengthen parts of the body and brain essential for balance.

Adding these best moves to improve balance to your routine, at least three times a week prevents you from becoming another statistic.

Click here or the images below to develop the strength and coordination you need to move with balance and ease.

18 Essential Daily Movements Series One 20-Minute Practice
18 Essential Movements Series 2 Review 1-18

Summary of Best Moves to Improve Balance

You have the ability to minimize your risk of falling by developing muscles and neuronal pathways that help you balance.

Qigong is one of the tools you can find at Radiant Shenti to support your stability and strength.

Radiant Shenti members practice these types of exercises each week in live classes or with our vast video library collection.  

Our classes and videos also include yoga, as well as meditation and other healing methods to calm the mind and bring mental clarity. A clear mind keeps you balanced and safe.

Learn more about membership here.

Juli Kramer

Dr. Juli Kramer is a certified qigong instructor. She also holds a diploma in Chinese Medicine Nutritional Therapy and multiple certificates in Chinese medicine. As a qigong and meditation teacher, Dr. Kramer understands the important role movement and meditation have on developing a healthy body and mind. Juli also has a Ph.D. in Curriculum and Counseling Psychology.

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