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If you experience vestibular disorders such as difficulty balancing and vertigo, make sure to always follow the guidelines of your healthcare professional when starting any exercise program. For safety reasons, always have a chair or wall nearby for extra support, when needed.

Guidelines for Balance 

Improving Balance

  • Enhance your proprioception (i.e., your perception or awareness of the position and movement of your body) by practicing feeling off balance
  • Shift your center of gravity through fluid movements that strengthen the lower body, core and senses

Dizziness and Vertigo 

  • Limit sudden movements — especially when shifting from sitting to standing or from lying down to sitting; Move slower
  • Use a wider stance while standing and place your hands on your hips when you feel unsteady to ground and stabilize you
  • If you feel dizzy, focus on a vertical line (corner walls are good) to let your brain know what a vertical position is
  • Make sure to keep hydrated to avoid dizziness when exercising, have a water bottle handy
  • Always keep a sturdy chair nearby to hold onto for extra support

Osteopenia 

  • No jumping, bouncing or sudden movements!
  • Manage your stress levels; Cortisol, the stress hormone, can weaken your bones; Practice deep breathing and guided meditations to calm your nervous system
  • Weight bearing exercises: focus on creating “healthy” stress on your bones with balancing and strengthening movements
  • Non-weight bearing exercises: put strain on bones in a gentle way; Let the ligaments and tendons stress the bones through movement which cause osteoblasts to build more bone

Osteoporosis 

  • No jumping, bouncing or sudden movements!
  • Be cautious with forward bends by keeping your spine long and not rounding forward
  • Use the breath to stretch the musculature of your spine from the inside out
  • Upper Body: focus on poses that open your chest to help balance and/or reverse kyphosis (rounded upper back)
  • Lower Body: focus on strengthening your legs and lengthening your spine
  • Build vitality with gentle cardio movements like seated Sun Salutations
  • “Be cautious with everything.” ~ Gary Kraftsow

Guidelines for Coordination

Improve Coordination

  • Practice different movements that require the coordination of multiple parts of our body
  • Use patterns to challenge your mind/body connection

Joint Injuries 

  • Focus on stabilizing and strengthening your joints
  • Limit continual movement of your injured joint so as not to irritate it
  • Gently stretch the muscles around your injured joint

Joint Replacements  

  • Ensure you have a release from your healthcare practitioner to do exercises
  • Honor the ROM guidelines from your healthcare practitioner
  • Strengthen your replacement joint and muscles with poses that require holding (isometric)
  • Slowly increase your ROM and back out if there is any pain