…with a few easy exercises.
Until you take a hard fall, you don’t realize how important good balance is. But if you don’t work to maintain good balance, you put yourself at risk for a variety of injuries, from bumps and bruises to broken bones. While you may not think you’re at risk for balance problems, working to improve it today will ensure your good balance tomorrow.
What can you do to better your balance? Give these exercises a shot.
Balance on One: With your feet hip-width apart, put your hands on your hips and lift your right leg off the floor, bending the right knee. Hold as long as possible (up to 30 seconds), return to the starting position, and repeat with the other leg. To try something different, extend your non-weight-bearing leg forward as far as possible during the exercise.
Shifting Weight: Begin by standing straight with your feet hip-width apart, weight balanced equally on both feet. Then shift all your weight to your right leg, as you raise your left food off the ground and allow your body to lean a bit to the right. While keeping your body straight, hold this position for up to 30 seconds. Return to the starting position, and repeat with the left leg.
Curl and Bend: Grab a dumbbell with your left hand, as you stand with your feet hip-width apart. Holding the dumbbell with your palm facing up, raise your right leg off the floor and bend it backward at the knee, like you did with “Balance on One.” Stay in this position for up to 30 seconds, return to the original position, and repeat with the dumbbell in your other hand and lifting the other leg.
Press for Balance: Holding a dumbbell with your right hand, lift your bicep to shoulder height and extend your forearm and hand up toward the sky, while you stand with your feet hip-width apart. Place all your weight on your right foot, lifting your left foot off the ground and bending your knee. Stay in this position for up to 30 seconds and then repeat using your left arm and left leg. When you master this, try holding the weight with your right hand as you lift your left leg, and vice versa.
Side Raises: With a dumbbell held in your right hand and straight out to your right side and your left hand on your hip, lift your right leg and bend your right knee. Hold for up to 30 seconds, return to the starting position, and repeat using your left arm and left leg.
Walking Close: Standing straight, begin walking, placing your right foot directly in front of your body. Follow this by putting your left foot directly in front of your right foot, touching your right toes to your left heel. Walk this way for 10 to 20 steps or longer.
Going Beyond: Want to take these balancing exercises to the extreme? Try doing them while standing on an uneven or unstable surface like using a BOSU Ball. You can also try them while standing on a pillow. Regardless, these different surfaces will further enhance your balancing abilities.
Knocked off Your Feet
Everyone takes a fall now and then. But if you’re suffering a balance disorder, you are at risk for falling on a regular basis.
Symptoms of balance disorders include the following:
- frequent confusion or feeling disoriented
- a floating sensation or feeling lightheaded or faint
- blurred vision
- feeling dizzy or as if you are spinning (vertigo)
- falling often or feeling you are going to fall
Though exercises can help you overcome or avoid some balance disorders, other disorders affect your nervous system and therefore require the attention of a trained physician. If you suspect you’re living with a balance disorder, contact your physician.
Check out my Online Training today. If you have any questions, please feel free to email me.
Please visit: https://www.z-physique.com
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