Proper balance is required for all movements whether you play tennis or walk down stairs. You can train your body to effectively react to unstable environments by contracting the right muscles at the right time. Balance training improves joint stability, prevents possible injury and joint dysfunction. No matter what your age or fitness level you can benefit from balance training.



Balance is a dynamic process and requires good posture and stability of joints during movement. For balance exercises to be effective, they must be performed in an unstable environment but one that is safely controlled. You can perform them simply by balancing on one leg or use balancing tools such as a dyna disc, BOSU ball, or a half foam roll.

To truly benefit from balance exercises you have to use proper technique. Improper training can lead to injury, so it's important to start slowly and progress gradually. Some things to watch for when performing balance exercises: Avoid flattening your feet by squeezing your buttocks. Avoid caving in your knees. Keep your hips level. Also avoid elevating your shoulders by rolling your shoulders back and down and pinching your shoulder blades together.

Whether you're an athlete or not it's important to start with simple balance exercises and gradually progress to more challenging ones. When performing balance exercises there should be no movement in your ankles, knees, or hips. The following are some sample balance exercises from.

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.

To make the above balance exercises more challenging, use props such as a BOSU ball, dyna disc or a half foam roll. Progress gradually to properly challenge yourself and only after you've mastered the simpler versions. Proper progression will make your training more effective and prevent injury.