Working on balance is many people’s goals, yet so many of us are not as balanced as we’d like to be. Improving your balance helps increase coordination of your body, aids in strength building and allows you to move with more freedom and stability. For many, improving balance means doing day-to-day jobs easier, with more stability and mobility. Not only is working on your balance great for the small and large muscle in your body, but it also exercises the mind to provide clarity and focus so you don’t fall over!
Why is balance so important?
A stable and strong base allows you to move in different directions, planes of motion and make everyday activities easier. You may be surprised how balanced or unbalanced you are! Your posture affects how stable you remain throughout the day, so try to keep an eye on your posture from time to time. You may notice you hold most of your weight in one foot whilst standing.
Developing strong muscles helps to keep you balanced. Not only does this style of exercise help identify muscular imbalances, contributes to your overall health and wellbeing, and puts you at less risk of many diseases.
How do balance exercises work?
The aim of balancing exercises is to challenge your muscles to keep you stable. It often works many of your smaller muscles, as well as key muscle groups such as your core, lower back and legs. Although many of these exercises are challenging, they become easier with practice. Remember how hard riding a bike used to be as a child? Now it’s second nature as your muscles adapt to the environment its placed in.
Many exercises can be modified to increase or decrease the level of difficulty. You can use props and walls to help stabilise in the beginning or try completing your exercises with your eyes closed (once you get comfortable with the movement)!
A good rule of practice is to start on your nondominant side so your other side may feel easier. This can help you identify which sides may require more work, and where you need to practice more.
Exercises to Improve Coordination
Tightrope Walk
- Place a piece of string (about 2 meters long) on the floor
- Hold your arms to the sides
- Walk on the string without stepping off the sides
- Walk at least 15 steps
- Repeat 3 to 5 times alternating with foot you take off with
To make this more challenging, take the string off the ground to give you a platform. You may find these types of set ups at playgrounds (so let your inner child have fun)!
Kick Outs
- Stand with your feet hip width apart
- Place even weight between both feet firmly
- Lift your left foot off the ground with your knee in 90-degree position (your weight will shift into your right foot)
- Hold for 15 – 30 seconds and gently kick your left foot out
- Slowly lower your left foot and repeat the process on your right foot
- Repeat 3 – 5 times for each leg
To make this harder, kick your leg out slower and higher to work the finite muscles in your legs.
Bird Dogs
- Get on your hands and knees and brace your core to provide a flat back
- Slowly lift your left leg and right hand at the same time, so you are balancing on the opposite hand and leg
- Hold for 2 – 5 seconds
- Gently lower the uplifted leg and arm and repeat on the other side.
- Complete 8 – 10 reps on each side.
To make these harder, reach out as far as you can, hold for longer periods of time, and connect your opposing below and leg under your body without touching the ground. This forces your body to find balance whilst moving.
Here are a few extra tips to help you out:
- Focus your vision on one non-moving point during exercises
- If you fall over or lose your balance, it’s okay! That’s the point of these exercises!
The bottom line is, having healthy, strong muscles help to keep you balanced throughout your daily movements. Balance enables you to keep your independence without any reliance on any props. Think of these exercises as a fun challenge to incorporate into your daily routine. Try these exercises amongst friends and family to see who has the best balance.
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