Balance is your ability to maintain your center of gravity with proper body alignment, whether you are standing on two feet or one foot. Static balance is maintaining your balance in a stationary position, while dynamic balance, is maintaining your balance while you are in motion. Since many activities in daily life and in sports require both types of balance, you should perform workouts that incorporate both aspects of balance together.
Basic Stepups
This exercise combines dynamic and static balance together and can help you determine if one side of your body is more stable and balanced than the other. Use a sturdy platform, such as a stack of aerobic steps, a picnic bench, or a wooden or steel box for this exercise. Stand in front of the platform that is between 2 to 2.5 feet high. Step on top of it with your right foot, and bring your left knee to your ribs while keeping your posture upright. Hold this position on top of the platform for two seconds, and lower your body back to the starting position. Do not hunch your shoulders or back as you move. Perform three sets of eight to 10 reps per leg.
Lunge to Balance
Like the stepups, this exercise works on both types of balance except that you are moving from a higher position to a lower position. Stand with your feet together, and step forward with your right foot. Lunge straight down until your left knee gently touches the ground. Exhale and push yourself back to the standing position with your right foot without moving your body. Lift your right knee to your ribs as you step back. Step forward with your right foot again, and repeat the exercise for three sets of eight to 10 reps per leg.
Standing Medicine Ball Swing
This exercise works on lower body static balance and upper body dynamic balance as you swing the ball. Stand with your legs about hip-width apart, and hold a 6-lb. medicine ball over your left shoulder. Swing the ball down and across your torso to your right hip without moving your lower body, but you may turn your upper spine and shoulders slightly. Swing the ball back to the starting position. Perform two sets of eight to 10 reps per side. You can also do this exercise with one foot in front of the other. Experiment with different swinging patterns and foot positions.
Windmill Stretch
You can also combine full-body flexibility with static balance. Stand with your left foot in front of you, and raise your right arm over your head. Point both feet forward, and bend your torso forward while keeping your right arm above your body. Slide your left hand down your left leg as you bend forward, and your torso will naturally rotate to your right. Keep your legs straight as you look up to your right hand. Hold the stretch for three deep breaths, and slowly raise your body up. Perform five to 10 stretches per side.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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