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 not a static process but a dynamic one. It requires proper posture and joint stability while you move. Balance exercises are performed in unstable environments that are safely controlled. You can perform them by using stability tools such as a BOSU ball, dyna disc, or a half foam roll. Or simply perform exercises by balancing on one leg. 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. 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. You can use props such as a half foam roll, BOSU ball, and a dyna disc for the above exercises to make them more challenging. But do this gradually and only when you are able to safely control yourself. Proper progression and technique will make a balance training program more effective and prevent injury.
One study found that healthy people as old as 90 can reduce the tendency to fall by 50 per cent. It's not hard to see that this can help keep people independent and mobile far longer, as well as reduce their risk of injury.Balance is an integral component of almost all sports, yet many athletes neglect this aspect of their training. An athlete, older or not, who pays particular attention to balance conditioning will notice an improvement in coordination and in ability to transfer strength to movement. Studies indicate that athletes who have suffered from an injury are more likely to experience reinjury. This recurrence can be linked to failure to incorporate balance training into rehab programs.Today, injury rehabilitation almost always includes a number of different balance exercises to ensure the patient develops kinesthetic body awareness - the body's ability to find and maintain neutral and effective alignment in the affected joint. This helps restore the previous level of coordination, agility, strength and endurance. Balance training is absolutely critical for restoring normal functioning of joints and muscles. Without balance training, the healing joints and mucles are not as proficient at staying in their neutral, safe positions and may function inappropriately under unforeseen conditions, thus causing reinjury.You don't need a tightrope to train your balance system. Here's a variety of exercises to help you implement this type of training into your workouts.One-legged StanceBegin by standing on one foot, with fully upright posture. Hold for 30 seconds, each side. Once you're able to hold your balance without wobbling, do this exercise with your eyes closed. If your balance isn't very good to begin with, you may want to have something sturdy close by to steady you if you waver.Upper Body & One-legged StanceIt's easy to implement balance training while doing traditional upper body exercises. Do on one leg any exercise that you would generally do standing on both legs.2 X 4 TrainingHead down to your local hardware store and pick up a long piece of 2" x 4" lumber. You can walk along the wood as if you are on a tightrope, then do the same on your toes, and then try it walking backwards. You can step sideways up and down the timber. You can throw a ball to and catch a ball from a partner while maintaining balance on the 2" x 4". Your options are endless. You can also do these exercises along a curb or on a log at the beach or park.Exercise BallsAny exercise you do sitting or lying on a bench can be advanced by incorporating an exercise ball. By sitting on the ball and performing, say, an overhead shoulder press, your stabilizing muscles have to work much harder because you are positioned on an unstable piece of apparatus. The same goes for lying over the exercise ball and performing, say, a chest press. By lying on the ball instead of a bench your stabilizing muscles are challenged to a greater degree.Wobble BoardsThere are various models of wobble boards, from less to more advanced versions. You can attempt to balance on one or two legs. Make it a game and see how long you can balance before an edge touches down. Maintain perfect posture, and remember to stand close to something sturdy until you get good at these exercises. Once you master the wobble board, you can continue to challenge yourself with it by performing other activities such as bicep curls or catching and throwing a ball while balancing.Pro FitterThis is an excellent tool for developing balance. You stand on a move able platform that slides you from side to side or forward and backwards. This piece of equipment comes with a video and a booklet that demonstrates a variety of balance and muscle conditioning exercises for the entire body. As you can imagine it is a great conditioning tool for any level of skier, whether on water or snow.Foam RollersThese are made of foam and are long cylindrical. You can attempt to stand on them, perform squats and lunges on them, or complete abdominal stabilization exercises while lying on them.Fitter International also sells exercise balls and other balance products. Take a few of these exercises and perform them a couple of times per week. Soon you'll be in balance.For those of you who are more serious about developing your balance, there a number of balance products available. Fitter International FITTER1; www.fitter1.com). a company based in Calgary, Alberta specializes in balance products. Here's a look at what it offers, though you will find similar equipment at other too.SportsThere are some sports that will your balance without your ever think about it. Ice-skating, in-line skating, alpine skiing, are among the sports maintain high levels of balance as you age.
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