Your body balances itself by relying on signals that are relayed from the nerves in your muscles, tissues and skin, and travel to your brain. Your brain uses this information to determine where your body is in space, a process referred to as proprioception. Continually adjusting via signals from the brain, muscles and tendons are strengthened through balance exercises. Skaters, and other athletes whose activities require a great deal of balance, can benefit from weekly balance or proprioceptive training. Talk to your doctor before trying these exercises. Begin gradually, working up to difficult maneuvers once your balance improves.
One-leg Balance
Step 1
Shift your weight to your left foot, keeping the left knee slightly bent.
Step 2
Raise the right foot, bending the right leg at the knee.
Step 3
Hold onto a chair or place your hand on a wall if you have difficulty balancing.
Step 4
Hold this posture for one minute.
Step 5
Rest for 10 to 20 seconds before repeating twice more.
Step 6
Complete three sets using the right leg as the balancing limb.
Leg Swing
Step 1
Stand with your weight fully supported on your left leg, and bring your right knee up so that your thigh is parallel to the floor.
Step 2
Move your raised leg behind you quickly, extending your leg out behind you --- mimicking a running stride. You may hold onto a chair or the wall if necessary.
Step 3
Swing your leg forward, extending your leg out in front of you.
Step 4
Repeat this forward-backward swinging motion 30 times while gradually increasing the speed and range of motion of the swings.
Step 5
Rest and switch legs.
Biceps Curl Balance
Step 1
Stand with your feet hip-width apart while holding a dumbbell in your left hand, palm facing upward.
Step 2
Lift your right leg off the floor, bending it at the knee.
Step 3
Hold the position up to 30 seconds, or as long as you can maintain good form.
Step 4
Repeat the exercise while standing on the opposite leg.
Step 5
Perform this exercise while standing on a balance disk for added challenge. You can also try holding the weight in the hand opposite your standing leg.
Tips and Warnings
- Perform these exercises only after warming up for five to 10 minutes. Master each exercise in its basic form before increasing speed or intensity. To add difficulty, try moving your arms or closing your eyes while balancing.
- Hold onto a chair or wall until you are able to balance without help. If you experience dizziness, pain or extreme fatigue, stop exercising. If symptoms persist, contact your physician.
Things You'll Need
- Athletic shoes
- Wall or chair
- Dumbbell or hand weight
- Balance disk (optional)
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