If you tend to fall over or lose your balance, this article is just what you need! Eva, a sports coach, explains how to master your agility and improve your sense of balance through these simple and effective exercises.
Why Should You Work On Improving Your Balance?
Several of your body’s sensors come together to help you balance:
- Your vision
- Your inner ear
- Intramuscular and intra-articular sensors
Using these sensors, the body knows precisely where each of its parts is located in space. This is known as proprioception.
It is thanks to your proprioceptive system that you are able to stand up, walk, run, etc. By developing this ability, you will improve the speed and quality of the information being sent from your body to your brain. This can help with both sports activities and everyday life. Also, by working on your sense of balance, you will spare yourself from sprains, falls and other injuries!
Test Your Balance!
Here is a practical guide for testing your balance:
Stand upright on one foot and hold this position, first with your eyes open and then with your eyes closed. If you are not able to manage 20 seconds of static balance, you need to work on your posture. Here are some helpful tips for achieving this.
Useful Exercises For Improving Your Balance
In order to stabilise your posture, you must work on your dynamic balance. To do so, you will need to work your muscles more deeply by selecting asymmetric exercises such as lunges and movements that involve standing on one leg.
The Right Fitness Accessories For Improving Your Balance
Certain fitness accessories will let you work from an unstable position in order to develop your balance: the Fitball, the DST, the Balance Disc, and the Balance Board. By exercising in the morning, 3 times per week (or every other day), you will see rapid improvement! To get started, take a look at the free video exercises in the Domyos e-coach section showing you how to use these accessories .
Please note that when an exercise involves working on one side and then the other, you do not need any recovery time. On the other hand, if the exercise requires you to stand on both feet at the same time, you can either give yourself 30 seconds of recovery or link it up with another exercise.
The Fit Ball: Gym balls are a really good way of improving balance. What’s more, you will improve your posture, focus your concentration, and become stronger and more flexible.
The Suspension Trainer: This is the ideal tool for working on both upper body and core strengthening. When you use suspended straps, you are constantly off balance. In addition to the effort required to perform the exercise, you must constantly maintain your stability in order to hold your position. To achieve this, your body operates as a unit and uses its deep core stability muscles. This will let you develop better muscle balance, better mobility, and stronger joints.
The Balance Disc: It is specifically designed for improving proprioception and balance. Your ankle and wrist joints (used for both your feet and hands) will be strengthened and your muscles worked more deeply.
The Balance Board: This accessory is very helpful for improving balance and increasing joint stability. One way to use it is by doing press ups with your hands on the edges of the board. This will make your upper body stability muscles work harder. It is an excellent exercise for people with unstable or painful shoulders.
In addition to your various exercises, we recommend including a few jumps in your training. Either standing on both feet or just one, jump forward and backward, then right and left. This will help you fight against instability caused by movement while engaging your core stability muscles.