These exercises are designed to help improve your balance and stability. Not only will this help you during your everyday activities, good balance also reduces the risk of falls and increases you ability to react to dangerous situations.
Standing Side Splits Video
Standing Side Splits-Ball:
Stand with your feet together, about a foot behind a stability ball. Bend from the hips and place both hands on the ball. Keeping your torso extended and while engaging your core muscles, raise your left leg behind you until it is parallel to the floor.
Keeping your right foot planted, rotate your torso to the left and extend your left arm over your head so that it is perpendicular to the floor. Turn your head towards your left hand and hold this position for 3-5 seconds. Return to the starting position and repeat with your right leg.
Forward Balance Bends-Ball:
Standing with your feet shoulder width apart, hold an exercise ball in front of you with your arms extended. Keeping one foot planted, bend forward at the hips extending the opposite leg backwards until it is parallel to the floor. At the same time, reach forward with the exercise ball until it touches the floor. Return to the starting position and repeat with the other leg.