By Praveen & Maahek Nair
Balance is the ability to maintain your center of gravity over a base of support. Your ability to balance comes from three sensory inputs: the vestibular system.
These systems send signals to your brain to sort and integrate sensory information. Your brain then transmits signals to the muscles that are responsible for movement
Example: – Eyes, neck, arms, trunk, and legs to help maintain balance and vision of the environment.
Proprioception is a component of your body’s balance system and tells you where your body is in space, the amount of force acting on your body for example, when landing from a jump, or the estimated force you need to do something, such as pick up a heavy object.
10 At-home Exercises to Improve your Balance.
If you struggle with balance, you may wish to be near a wall or have a partner for support. As your balance improves, you can add a wobble board or disc for added difficulty.
1. One-leg balance test: –
- Stand with your feet hip-width apart and your hands on your hips.
- Shift your weight onto your left foot and lift your right foot a few inches off of the ground.
- Stand in this position for 30 seconds and switch sides. Repeat 2–3 times.
2. One-leg 3–way kick: –
- Stand with your feet hip-width apart and your hands on your hips.
- Stand on your left foot and lift your right foot in front of you a few inches off of the ground. Hold for 2–3 seconds, then return to the starting position.
- Follow the same steps as you lift your right leg to the side of your body and then behind you.
- Switch sides and repeat this 2–3 times.
3. Cone pickups: –
- Tip: As you perform this movement, engage your core and use your buttocks and hamstrings to help balance yourself.
- Stand on one foot with your hands on your hips and a cone 2 feet (about 60 cm) in front of you.
- With control, bend at the hips and reach forward to grab the cone. Allow your left leg to extend backward as you reach.
- Lift yourself back up until you’re in the starting position. Then, repeat the movement to return the cone to its original starting point.
- Switch sides and repeat this 3–4 times.
4. Reverse lunge: –
- Stand with your feet hip-width apart and your hands on your hips. Shift your weight to your left foot and take a large step back with your right foot.
- With the ball of your right foot touching the ground and heel up, lower your right leg until your thigh is perpendicular to the ground and your right knee is at a 90-degree angle. Your left knee should also be bent 90-degrees.
- Push into your heel and squeeze your glutes to lift your body back to starting position.
- Repeat this 8–12 times.
5. Bird Dog: –
- Start on all fours with your knees aligned with your hips and your shoulders aligned with your hands. Be sure your back and neck are in a neutral position.
- Extend your left arm forward and your right leg back while leaving your other arm and leg on the ground for support.
- Hold for 2–3 seconds, then alternate sides.
- Repeat this 8–12 times.
6. Tree Pose: –
- Stand with your feet hip-width apart and your hands together in front of your chest. Shift your weight onto your left foot and lift your right foot off of the ground.
- Bend your right knee outward and place your right foot on your left inner thigh. Alternatively, place it on your left inner calf.
- Hold this position for 10–20 seconds, or however long you can. Then, switch sides.
7. Tightrope walk: –
- Tape a straight line about 3–6-feet (1–2-meters) long on the floor. Alternatively, use a long piece of string or rope.
- Stand with your feet hip-width apart and your hands on your hips.
- Place one foot on the line or beside the rope. Then, place your other foot directly in front of it as if you’re walking a tightrope.
- Walk to the end of the line without stepping off to the side. Turn around and walk back.
- Repeat this 3–4 times.
8. Banded Triplanar toe taps: –
- Tip: For beginners, try this move without the loop band.
- Place a loop band around your ankles and stand with your feet hip-width apart.
- Shift your weight to your left foot and lower into a quarter squat.
- Using the loop band as resistance, tap your right toe in front of you, to the side, and behind. Do this 10 times and switch sides.
9. Flamingo stand: –
- Stand with your feet hip-width apart and your hands on your hips. For more balance, stretch your arms out to your sides.
- Shift your weight to your left foot and lift your right leg up with a 90–degree bend at the knee.
- Hold this for 10–20 seconds, or however long you can. Then, switch sides.
10. Sumo squat to one leg: –
- Stand with your feet slightly more than shoulder-width apart and turn out at a 45-degree angle.
- Hinge your hips and bend your knees to lower into a sumo squat. Be sure to keep your core tight.
- As you lift up, shift your weight onto your left foot and explode upward to lift your right leg off of the ground to the side. For added difficulty, hold your right leg up and pulse 2–3 times.
- Return to the starting position. Do this 8–12 times before switching sides.
Practice till you Master.
