3 Mindsets Preventing You From Improving Your Balance (And What to Do About It)

 

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.

Does your balance seem to keep getting worse no matter what you do? Never feel like you’re making meaningful progress?

If so, you aren’t alone. The inability to both set realistic health goals, especially for balance issues, and reach them is one of the most common concerns I hear from my clients at their first therapy visit. And as I get to know them, it’s clear why this is a recurring theme in their lives.

Many of us develop the bad habit of holding on to self-limiting beliefs, as Gay Hendricks does an excellent job of highlighting in The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level. These subconscious mindsets have the potential to limit all areas of our lives and are even more dangerous when we don’t realize we are holding onto them. And you may not realize how often...

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10 Quotes to Change Your Perception of Aging

 

In my years as a physical therapist and restorative exercise specialist helping adults age well, I’ve realized aging well has more to do with mindset than any lack of knowledge of health. The adults I encounter who age well both view aging as a positive experience and maintain a strong mind-body connection as they age. The clients I’ve worked with have inspired me to do a lot of research over the years on healthy aging and these quotes have all inspired me along the way. I hope they do the same for you.

“Becoming an Old Person in Training makes it easier to think critically about what age means in this society and the forces at work behind depictions of older people as useless and pathetic. Shame can damage self-esteem and quality of life as much as externally imposed stereotyping. Becoming an Old Person in Training is a political act, because it derails this shame and self-loathing. It undoes the “otherness” that powers ageism (and...

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3 Simple Floor Mobility Drills

 

Wanting to gain some strength while improving your floor mobility? Try out these 3 simple but powerful floor mobility drills. A few things to keep in mind as you try these:

 You’ll get more out of them if you move as slow as you possibly can. I mean painfully slow.

 If you only get part of the way through the motion and find yourself plopping back on the floor, grab a few bolsters like a cushion to raise the level of the surface you're sitting on. Bolstering means meeting your body where it’s currently at and allowing you to work within your given range.

 This is an example of taking a bigger movement like floor transfers and breaking that movement down into smaller pieces to improve your technique and expand your options. You can do this with any skill, it’s super fun!

 

Looking for more on progressing your floor transfers and floor mobility? Check out the Mindful Movement Collective!

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Want to Feel More Balanced? Start with Your Feet.

Did you know that 25% of your bones and muscles are located below the ankle? And yet our feet tend to be one of the most overlooked parts of our body, at least as far as proactive care goes. No one thinks about their feet until there’s a problem.

Due to the volume of joints and muscles of the feet, stiffness in this area of the body is one of the biggest contributors to balance problems. Your feet play a major role in the intricate systems that keeps you balanced. The more rigid your feet, the more difficult it is to balance.

One of the best places you can start to improve your balance is to improve the mobility of your feet. The more impact from the environment your feet absorb, the less work the rest of your body has to do to keep you balanced.

The first step to better foot mobility is to consider how you treat your feet daily. What kind of shoes do you wear? How much time do you spend with shoes off? How are your toes moving? Do you have foot pain? Are there caluses,...

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Balance: Does Your Perception Meet Reality?

 

Last summer for my 32nd birthday, I thought it would be a great idea to climb a tree. I hadn’t climbed a tree since I was very young, but it’s something I used to do all the time. So I thought nothing of it. Our front yard has a perfect climbing tree I’d been eyeing for some time.

We’ve all climbed trees as kids and felt confident in our ability to do it. The last time I climbed it was no problem and I assumed I would feel that way going into this. In fact, I thought getting myself onto the first branch would be easy. I could see a clear path to climb up a few branches beyond that.

But I think we all know where this story is going.

It turns out, climbing a tree is pretty difficult when you haven’t done it for a few decades. Not only did I need help getting up to the first low branch, once I was there I didn’t feel confident in my ability to stay balanced at all. I found myself staring at the ground, both hands on the branch, feeling as though I...

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5 Action Steps to Take Today to Start Aging Well

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.

Whether you're 15, 35, or 75 years old, newsflash... you are aging! 

Might as well take control and decide how you want to age. 

It's never too early to start to think about aging, and if you aren't happy with how you're aging it's never too late to start. 

At our clinic, we've had the pleasure of working with adults all the way up to 102 years old who report their quality of life as very high. And that is because their daily habits support their longevity. So... we've been keeping track of what these habits are so we can help others do the same. 

There are an infinite amount of actions you can take to age gracefully, but we listed out the action steps that will give the greatest impact for the effort put in.

Always remember, aging can be what you want it to be.

1. Think Positive

We probably sound...

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Alignment 101: Why We Teach Alignment

At Advanced Balance Clinic, we teach body alignment to help get people moving better. But there tends to be confusion around the term alignment.
 
When we refer to alignment, we mean the positioning of each of your body parts relative to each other. For example, if you are standing and you look down, where is your foot pointed relative to your hip? Is it angled out, angled in, or pointed straight forward?
 
And for most people, the first question is, "why does this matter?" It seems silly to spend so much time exploring these subtle variations of your body.
 
But it is important. And there are several reasons why.
 
The human body is complicated. When we focus on alignment, we also realize this is far from the whole picture. Take chronic pain, for example. Alignment work might be a good start for some people, but pain is more complex than meets the eye. As we've discussed in the past, research shows that chronic pain has nothing to...
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How Your Physical Health Relates to Your Mental Health

Brain health isn't a topic discussed often enough, particularly within the medical community. On the bright side, the topics of mental health and access to mental health services have come to light in the last few years. But, the aging brain is often left out of the conversation.

There are many unanswered questions about the decline in brain health with aging. The medical profession is starting to observe the differences in adults who experience brain atrophy and those who don’t. So, we're gaining some clarity. But, there's still so much we don't know.
 
The research identified some clear patterns in those who receive a diagnosis of dementia. But, keep in mind that patterns don't always give a clear cause. We know fall risk increases with increasing mental decline. We know poor mental health increases the risk of developing dementia. We know a connection exists between muscle weakness and dementia. What isn't as clear is why.
 
This is the 2nd part in a...
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What is a Floor Transfer?

 

Why do we care so much about your ability to get on and off the floor?
 
Because the ability to get on and off the floor without the use of your hands is a strong physical predictor of early disability and death.
 
This is why one of the first skills we cover with new clients is getting on and off the floor. Not only is this a life-saving skill but it's also one of our favorite exercises for healthy aging!
 
There are an infinite number of ways you can get on and off the floor, as well as unlimited options for sitting positions once you are on the floor. The confidence to know you can safely and easily get off the floor decreases your future risk of falls!
 
If you're currently able to get yourself on and off the floor, continue to practice this skill daily. If you are unsure, see a physical or occupational therapist for a floor transfer test. 
 
A floor transfer test is nothing fancy. As shown in the pictures above, the...
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Your Worst Health Habit Is Likely... Your Shoes

One of the most detrimental health habits humans tend to have is something most of us probably never give much thought to, at least in terms of health impact.

It's your shoes. 

For every 1 degree of heel your shoe has, 1 degree of spine, hip, and knee joint reaction is required to compensate…. meaning for every 1 inch of heel your shoe has, it causes 20 degrees of change throughout the joints of the legs and spine!

Think even a modest heel is not a detriment to your health? Think again.

Your footwear choices have a major negative impact on your joint, bone, and muscle health. The amount of joint reaction caused by wearing heels can be contributing to knee and hip osteoarthritis, lumbar disc compression, and even pelvic floor dysfunction (new moms... please avoid heels!). Improper footwear choices are also a common culprit of falls in older adults.

So, believe it or not... one of the biggest impact steps you can take toward improving your health is...

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