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.
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 can be effective only when you use proper technique. Start slowly and progress gradually to avoid possible injury. Some common things to watch for are avoiding caved knees, avoiding flat feet, keeping your hips level and avoid elevating your shoulders throughout the full range. Squeeze your buttocks and roll your shoulders back and down and pinch 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.
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.
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 can be effective only when you use proper technique. Start slowly and progress gradually to avoid possible injury. Some common things to watch for are avoiding caved knees, avoiding flat feet, keeping your hips level and avoid elevating your shoulders throughout the full range. Squeeze your buttocks and roll your shoulders back and down and pinch 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.
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.
About the Author:
Gina Gardi is a certified personal trainer and owner of a Strength Training Website which offers sample workouts and fitness information. Get more sample Balance Exercises .
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