Activities To Improve Your Balance

Balance is a skill just like lifting weights, playing a game of golf and jumping rope; all of these activities improve with practice. When you were a kid, it was simple to walk along a wall or stand on one foot, but years of sitting in front of a computer, driving a car and sitting on the sofa have taken away that sense of confidence. Get it back by performing simple balance drills at home or at the gym.

Proprioceptors

You have a sense of where your body is in relation to your surroundings because of input from all five senses; combined, this is called proprioceptive input. Stretch and strain sensors in muscles respond to changes in visual input, posture and gravity. These sensors can be trained in the same way as an entire muscle group, by applying the principle of progression to safely increase their function.

Beginning

If your balance is very poor, be sure to have a chair, wall, or handle to grab onto while practicing balance exercises. Stand on a surface that is non-slip, or use an exercise mat. Bare foot training is best, as there are many proprioceptors in the soles of the feet. The simplest exercise means starting on two feet, then raising a foot and standing on one leg. Progress by performing a set of bicep curls with light dumbbells or water bottles.

Resistance Training

A strong core is key to a good sense of balance. Poor posture means the pelvis is not properly positioned under the abdomen and this reduces the basis of support. Another aspect of poor posture is mal-positioning of the head in relation to the pelvis, which means additional strain on the neck. This will increase fatigue during exercise as well as daily activity. Performing core strengthening exercises will greatly help improve balance.

Reflexive Training

Postural adjustments have to happen quickly, so your reflexive instincts are stored in the spinal cord. Practice sudden adjustments to balance by using a balance board, air-filled disc, foam roller, or BOSU trainer as a platform while performing resistance training exercises such as squats. Hopping on one leg is good for both strength and balance increases.

Functional and Sports Activities

Performing everyday tasks and playing sports will improve balance. Climbing a ladder in the yard or going to ride your bike to school are balance exercises. Skateboarding, surfing, skiing, horseback riding and skating are sports that depend on a good sense of balance. The more you do these activities, the better your balance becomes.