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.
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.
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. - 15438
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.
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.
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. - 15438
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 .
