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This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://youtu.be/DzsTgz-r6t0
Brad: This 30-second balance exercise is a number one balance tip because it's simple to do, it's safe, and all you need is a wall.
Mike: Brad and I will show you how this simple technique works.
Brad: All right. You'll see why this is the safest and the best-balanced exercise. It works the core, it works, balance, it works proprioception, everything therapists love. You simply get about 12 inches away from the wall. The farther your feet are away from the wall the more difficult, and you'll understand why. I'm going to go back, put my butt up against the wall, and then my shoulders and lean against the wall with good posture. Now my job is to take my shoulders forward first and then get my hips forward, and you can see I'm using effort. It looks easy, but when you try it, you'll understand there's more to this than what meets the eye. Here and up.
Brad: Now watch when I do this with my feet close together, it becomes even more effort, I'm starting to wobble here. You may want to have a cane, a stick, or a chair to hold on.
Brad: Start out here and practice it three times. If it's too easy, simply bring your feet close together. Probably wearing shoes is a really good idea if you're doing it on a shiny floor so your feet do not slip out. It's an excellent way to do it. And if this is a little wobbly for you, we're going to show you how you can do it even safer. Now when you're doing this and if you feel a little wobbly, you need to be safe so simply go to the corner of the room. Stand like Mike's going to demonstrate here. Feet out. Now he's going to go in with his butt first. You can touch back with your hands if you feel unsteady. That's perfectly fine. Shoulders go back. You can try to have the hands away from the wall. Shoulders go first and then straighten your body up. Try it again, Mike.
Mike: Butt back, shoulders, back, hands if you need them, shoulders forward, butt thrust forward.
Brad: Right. Now, if when you come forward, you still feel wobbly, you either put a chair in front of you to hold. You take a cane, a Booyah Stik, whatever you need so that you're completely safe and you can do this without any concerns of falling naturally.
Mike: Try to keep your spine still in a neutral position. Don't go rounding your shoulders and then go forward.
Brad: That's a good point. Good point Mike.
Mike: Like Brad said, to make it harder, bring your feet together and do it. Then go back. Or you can even bring your feet further away. I'd be careful in the corner because after you go, you just fall into it.
Brad: So not too far away. Start out close. Gradually work toward more difficult. All right. For the advanced people that are feeling this is too easy and you're wondering why you're doing it, simply get a cushion, off an ottoman or a chair, it's squishy. You can put that on the floor. If you want to get more technical, like a therapist, a Pete's Choice cushion works a little bit better. But either way, do that and you're going to feel that cushion there throws your balance off a little bit. I'm going to again, butt first. All right, this is where we want to come forward. There we go. Now you can feel that cushion really step it up a notch. Only do this if you feel very safe and maybe with someone with you. All right, Mike? What say you?
Mike: Be helpful. Bob says, be helpful.
Brad: Be safe, be helpful.
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