Whether you play sports or walk down stairs, balance is key to proper movement. Proper balance exercises help to train the body to react in unstable environments by contracting the right muscles at the right time. It helps to prevent joint dysfunction by improving joint stability, and prevent possible injury. You can benefit from balance training whether you are young or old.
The ability to balance is a dynamic process that requires proper posture and the ability to stabilize a joint during movement. Balance exercises should be performed in an unstable environment that can be safely controlled. Exercises can be performed by using tools such as a bosu ball, dyna disc or half foam rolls or simply performing certain exercises while balancing on one leg.
Balance exercises are most beneficial when you use proper technique and start slowly and progress gradually. Avoid possible injury by watching for some of these common mistakes: Don't flatten your feet, Don't cave your knees, and keep your hips level throughout the exercise. Roll your shoulders back and down, draw your belly button in and squeeze your buttocks.
Athletes and non-athletes alike should start with simple balance exercises and progress gradually. Move on to more challenging exercises only when you've mastered the basic exercises. One thing to keep in mind is that there should be no movement in the knees, ankles, or hips when you perform the exercises. The following are some sample exercises to get you started.
Single Leg Balance: Stand with your feet about shoulder width apart and place your hands on your hips. Draw your belly button. Lift one leg off the ground and right beside the balanced leg and squeeze the buttocks of the balanced leg. Keep your hips level and hold for 5 to 20 seconds. Repeat with other leg. If this is difficult, support yourself by gently holding on to a chair or wall.
Single Leg Balance Reach: Stand with your feet about shoulder width apart, place hands on hips. Draw your belly button in. Lift one leg off the ground and right beside the balanced leg, squeeze your buttocks of the balanced leg and maintain this throughout the exercise. keep your hips level and reach your leg to the front and hold for 2 seconds. Return leg back to start and reach to the side and hold for 2 seconds. Return leg back to start and reach leg behind your body and hold for 2 seconds. Repeat with other leg. If reaching to the front is difficult, master that before moving to the side or back.
Single Leg Hip Rotation: Stand with your feet about shoulder width apart and place hands on hips. Draw your belly button in. Lift one leg off the ground and right beside the balanced leg. Squeeze your buttocks of the balanced leg and maintain this throughout the exercise. keep hips level and rotate at the hips to the side opposite of the balanced leg and hold for 2 seconds. Return back to start and repeat with other leg.
Once you master the above exercisess you can perform them by including balance props such as a dyna disc, BOSU ball, or half foam roll. Properly challenge yourself by progressing the balance exercises gradually. Make sure that you can safely control yourself before making the exercises more challenging. Proper progression will make for an effective training program and prevent injury. - 15255
The ability to balance is a dynamic process that requires proper posture and the ability to stabilize a joint during movement. Balance exercises should be performed in an unstable environment that can be safely controlled. Exercises can be performed by using tools such as a bosu ball, dyna disc or half foam rolls or simply performing certain exercises while balancing on one leg.
Balance exercises are most beneficial when you use proper technique and start slowly and progress gradually. Avoid possible injury by watching for some of these common mistakes: Don't flatten your feet, Don't cave your knees, and keep your hips level throughout the exercise. Roll your shoulders back and down, draw your belly button in and squeeze your buttocks.
Athletes and non-athletes alike should start with simple balance exercises and progress gradually. Move on to more challenging exercises only when you've mastered the basic exercises. One thing to keep in mind is that there should be no movement in the knees, ankles, or hips when you perform the exercises. The following are some sample exercises to get you started.
Single Leg Balance: Stand with your feet about shoulder width apart and place your hands on your hips. Draw your belly button. Lift one leg off the ground and right beside the balanced leg and squeeze the buttocks of the balanced leg. Keep your hips level and hold for 5 to 20 seconds. Repeat with other leg. If this is difficult, support yourself by gently holding on to a chair or wall.
Single Leg Balance Reach: Stand with your feet about shoulder width apart, place hands on hips. Draw your belly button in. Lift one leg off the ground and right beside the balanced leg, squeeze your buttocks of the balanced leg and maintain this throughout the exercise. keep your hips level and reach your leg to the front and hold for 2 seconds. Return leg back to start and reach to the side and hold for 2 seconds. Return leg back to start and reach leg behind your body and hold for 2 seconds. Repeat with other leg. If reaching to the front is difficult, master that before moving to the side or back.
Single Leg Hip Rotation: Stand with your feet about shoulder width apart and place hands on hips. Draw your belly button in. Lift one leg off the ground and right beside the balanced leg. Squeeze your buttocks of the balanced leg and maintain this throughout the exercise. keep hips level and rotate at the hips to the side opposite of the balanced leg and hold for 2 seconds. Return back to start and repeat with other leg.
Once you master the above exercisess you can perform them by including balance props such as a dyna disc, BOSU ball, or half foam roll. Properly challenge yourself by progressing the balance exercises gradually. Make sure that you can safely control yourself before making the exercises more challenging. Proper progression will make for an effective training program and prevent injury. - 15255
About the Author:
Gina Gardi is a certified personal trainer and owner of Strength Training Website which offers sample workouts and fitness information. Get more sample Balance Exercises.
