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| Keeping things in balance |
| Simple solutions for balance training |
| Posted By: Chris Kelly |
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When it comes to shaping up, the ability to balance on one leg seems a relatively low priority in comparison to strength, speed and power. But for millions of athletes, weightloss seekers, and virtually ever occupation, the ability to maintain balance is universally crucial to long term success.
Take a runner who is training for a race. Proper balance improves stride length and the ability to shift weight from one side to the other-- conserving energy expended during each step and decreasing the possibility of injury.
By the same token, it is a little known statistic that those who experience rapid weightloss are several times more like to fall victim to serious injury. Why? After experiencing a marked change in their center of equilibrium, these individuals literally must "re-learn" the ability to balance properly.
By continuing to challenge one's balance, the body's nervous system increasingly gains the ability to react quickly to stabilize bones, joints and muscles. In essence, balance training is to the nervous system what strength training is to the muscles.
With this in mind, it is also important to train as specifically as possible in the patterns of your activity. For example, a runner may incorporate a one leg squat while pumping their arms to simulate a running motion, while a surfer may stand in a half squat stance with two feet on a balance board to mimic riding a wave (which is generally done on two legs versus one)
But while sports training gets specific, simple balance tasks for the upper and lower body improve the ability to protect against falls, flexibility and strength in key stabilizer muscles (ankles, knees, hips, shoulders), overall muscular endurance and much more.
Try the following activity to improve your balance in any environment:
1. Stand on one leg (lower body stability)- Simply performing activities on one leg for a period of 30 seconds to one minute is a tremendous balance activity for the lower body. This can be done while performing daily choirs or incorporated in to exercise by curling, pressing or pulling weight while balancing.
Aside from balance alone, squatting down on one leg is also a great way to work the glutes, hamstrings and calves.
2. Stability ball pushups (upper body stability)- While requiring some exercise equipment, performing a traditional push up with hands or feet placed on a stability is the gold standard for upper body balance. For the feet, this begins by placing the knees the center of the ball to stabilize and the hands on the floor. To increase difficulty, walk out so the feet are closer to the center of the ball with the knees over the floor. Perform 2-3 sets of 10-15 reps.
3. Birddogs (core/spinal stability)- Get on all fours and point the opposite leg and opposite arm forward like a birddog. Hold this position for 1-2 sections and continue to switch for 10-15 total reps.
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About The Author |
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hris Kelly is an experienced fitness journalist,... |
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