Back to balance: Reset your body this fall
September brings new schedules, cooler weather, and fresh routines. For many of us, it’s a natural time to reset — but without the right approach, aches and fatigue can creep in. At Gait Keeper Physical Therapy, we believe fall is the perfect season to focus on balance: balance in movement, sleep, and daily habits.
1: Resetting Your Routine
Summer schedules are often irregular, and that can leave your body feeling “off.” Resetting your routine doesn’t have to be overwhelming. Try these simple strategies:
Start your morning with a snack and water BEFORE coffee. Your body will thank you.
Prep water bottles and snacks the night before to stay hydrated and fueled. — this one is easier said than done… I know it! So simple and makes sticking to your goals much easier.
Protect 15 minutes each day for intentional movement. If its not blocked on your calendar, it doesn’t count!
2: Posture Awareness
Desk jobs are HARD… and now during the fall you have carpooling, or attending practices too, and posture plays a huge role in how your body feels. Small posture resets can prevent pain and stiffness:
Chin tucks to reduce forward head posture. 10 reps 3x during your work day.
Shoulder blade squeezes to open the chest. Same thing, 10+ reps, 3x/day
Figure-4 stretch to loosen hips from sitting.
Micro breaks every 45 minutes to keep joints moving.
3: Building Balance & Core Strength
Balance and core strength are often overlooked, yet they are the foundation for safe movement at any age. A functional core involves more than crunches — if you know me… I almost NEVER have anyone perform crunches. There are just better ways to do core training!
Bird dogs for spinal and glute stability.
Side planks to strengthen lateral core muscles. If you really want a challenge, try “Copenhagen planks”
Pallof press for anti-rotation strength. (one of my favorites).
Single-leg balance holds to train stability, or better yet… single leg RDL’s.
This fall, give your body the reset it deserves. By focusing on routines, posture, smart movement, and balance, you’ll build resilience for the months ahead. At Gait Keeper Physical Therapy, we’re here to help you move with confidence and strength. 🍂
👉 Ready to set new goals this season? Contact us today to schedule your appointment and get started on your path to better movement. 330-840-5558
