We’re all about balance this August.
Now, we’d love for you to achieve work-life balance, eat a balanced diet, and balance your cheque-book effortlessly (does anyone still have a cheque book?) but that’s not what we’re talking about – we’re talking about your ability to maintain equilibrium and stability during various movements and in different positions so you can move gracefully through life and recover quickly if you do stumble. Why are osteopaths such big believers in working on your balance? It’s because balance plays a crucial role in your overall well-being and musculoskeletal health, which is really our whole thing! So, if you’re ready to embrace stability and unlock a world of benefits, keep reading. But if you’ve got other aches or injuries that you’re more concerned about right now (maybe you didn’t recover from a stumble – eek!) book online and make an appointment. The osteopaths at Active Osteopathy are here to help.
Did you know that balance skills can be improved with practice? Yep, the brain and body will respond to exercise, helping you find your centre of gravity and enhancing your overall stability.
But before we dive into these exercises, let’s remember that achieving optimal musculoskeletal health is a holistic endeavour. It’s all about finding the right balance (pun intended!) in our bodies. Now, let’s get started with these awesome balance exercises!
Sit to Stands Without Using Arms to Push:
This exercise not only helps strengthen your leg muscles but also challenges your balance and coordination. Here’s how you can do it:
- Find a sturdy chair and sit on the edge.
- Place your feet hip-width apart, firmly planted on the ground.
- Cross your arms over your chest.
- Engage your core and, without relying on your arms for support, stand up slowly and smoothly.
- Pause for a moment at the top, ensuring that you feel stable.
- Then, lower yourself back down into a seated position with control.
- Aim to perform 8-10 repetitions for a few sets.
Remember, it’s normal to feel a bit wobbly at first, but with time and practice, you’ll notice an improvement in your balance and strength.
Standing on One Leg:
This classic exercise may seem simple, but it’s highly effective in challenging your balance and proprioception (your body’s sense of its position in space). Give it a try:
- Stand tall with your feet hip-width apart.
- Gently shift your weight onto one leg.
- Lift the other foot off the ground, bending your knee to a comfortable height.
- Find your balance and hold the position for 20-30 seconds.
- If needed, you can lightly rest your fingertips on a wall or countertop for support.
Repeat on the other leg.
Aim to perform 3-5 repetitions on each leg.
As you progress, challenge yourself by closing your eyes or performing small movements, like swaying side to side, while maintaining your balance. This exercise engages your core, strengthens your ankles, and trains your body to maintain stability.
Heel-to-Toe Walking:
Get ready to test your coordination and balance with this exercise:
- Find a clear path or an open space.
- Begin by standing with your feet in a heel-to-toe position, one foot directly in front of the other.
- Take a step forward, placing your heel directly in front of the toes of the opposite foot.
- Continue walking in a straight line, maintaining the heel-to-toe alignment.
- Engage your core, keep your gaze forward, and take slow, deliberate steps.
- Aim to walk for about 10-20 steps.
If needed, start with shorter distances and gradually increase as you feel more confident.
Heel to toe walking challenges your balance, proprioception, and helps strengthen the muscles in your legs and feet. It’s like a tightrope act without the actual tightrope!
Remember, these exercises are just the tip of the iceberg when it comes to balance training. The osteopaths at Active Osteopathy can tailor a program just for you if you’d like to enhance your balance. Book online for help with this or anything else to do with your musculoskeletal health. In the meantime, you can follow us on social media for more helpful info. Follow us on Facebook here to stay up to date with our latest news!
Keep up the great work and enjoy your balance-boosting exercises!
