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Hip Balance
The following balance exercises are designed to improve your balance and proprioception (joint
position awareness). This is important to improve your ability to regulate shifts in your body’s
centre of gravity while maintaining control. Balance exercises have been shown scientifically to
prevent injury and are an important component of rehabilitation following lower limb injury. It is
important to discuss the suitability of these balance exercises with your physiotherapist prior to
commencing them.
Usually, balance exercises should be performed for 5 minutes per day initially and progressed to 10-15 minutes or longer provided they do not cause or increase symptoms. Generally you should select a range of exercises that challenge your balance without causing an increase in symptoms. Always set up your environment to ensure safety and prevent falls, in case you lose your balance (e.g. practice at a bench or with a spotter).
Basic Balance Exercises
Standing on one leg, maintain your balance. Try to hold for 1 minute. Once this exercise is too easy
progress to eyes closed. A further progression can involve performing the exercise standing on one or more pillows with eyes open and then eyes closed.
Intermediate Balance Exercises
Ball Around Back Standing on one leg, take a ball around your back whilst maintaining your balance (figure 2). Once this exercise is too easy, progress to eyes closed.
Ball Under Leg Standing on one leg, take a ball under your leg whilst maintaining your balance (figure 3). Once this exercise is too easy, progress to eyes closed.
Side Throw Against Wall Standing on one leg, throw a ball across your body against a wall or to a partner whilst maintaining your balance (figure 6). Repeat the exercise, throwing the ball to the opposite side of your body.
Ball Around Back Standing on one leg, take a ball around your back whilst maintaining your balance (figure 2). Once this exercise is too easy, progress to eyes closed.