Balance Exercise - Knee Raise

Senior Balance Exercises Video Series

The knee raise is the first video in the senior balance exercise videos.

This is done with the help of a chair or table to ensure you stay balanced while doing this exercise.

As you get comfortable with this one, try doing it without holding on to the chair, or just hold on lightly with your fingertips.

Having a stable balance is important to help minimize slips and falls that can cause serious injuries.

Exercise #2 - Knee Raise

This one helps build strength in your thighs and hip flexors. Get your chair or table set up where you will be exercising. Follow the steps below to begin improving your balance and stability.
  1. Stand next to the chair with the back of the chair next to your left side.
  2. Place your left hand on the back of the chair. Put your weight on your inside (left) leg keeping your knee soft and slightly bent.
  3. Focus your eyes on something in front of you. Take a deep breath.
  4. Now as you exhale, bend your right knee and bring it towards your chest. Don't bend your waist or hips as you do this balancing move.
  5. Inhale and hold this knee up for a count of 1 to 3 while holding onto the chair. 
  6. While exhaling, return your leg back to the floor.
  7. Repeat this several times and then switch legs.
With a slight variation to this balance exercise you can add some challenge for building strength and improving stability.

While your knee is still bent and in the air, move your leg to the side pointing your knee to the side. Return your leg to the front before placing it back on the ground.
Watch the video below to ensure you are doing the this move correctly. any additional notes here.

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view this balance exercises video on youtube.

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