It's all about balance.🤸♀️
Well that might not be true, but balance and coordination work definitely deserves a seat at the table. I feel like there's a myth that working on your balance is only important for elderly patients or those at risk for falling.
While this patient population definitely benefits from improving their balance, there really is no time like the present. The ACSM recommends 20-30 minutes of balance work 2-3x/wk and I can't agree more.
Let me give you an example. When you are walking, you spend about 40% of the time standing on one leg. However, many people struggle with just standing on one leg for 10 seconds without swaying, wiggling, or needing something to hold onto.
Improving your balance and coordination not only improves your ability to perform everyday activities like walking, but will also improve your recreational and sports performance (think tennis, golf, etc.). 🏌️♂️
In addition, if you have a history of instability from your belly button down (ankle sprains, hip labral tears, ACL/MCL injury, core weakness) you would benefit from improving your balance and coordination for injury prevention and for making continued gains in your exercise program (strengthening, cardio).
This week, I'm going to show you guys an introduction to balance exercises if this is your first time trying balance exercises. I'm also going to give some higher-level options later on in the week to give you guys some ideas on how to sprinkle them into your workout routine.
If this is your first time doing balance work, and you're not sure where to start, check out my favorite beginner exercises for balance.
First, anytime you are beginning balance exercises, make sure you have something stable that you can hold onto (countertop, kitchen island, etc). You can start all of these holding on with both hands, and then gradually progress into holding on with one hand, touching with your fingertips, and then maybe trying no hands!
💥Zero stance: Standing with feet together and eyes open. Hold on initially if you need too (this one always surprises people with how much they sway!). Goal is to hold for 60 seconds
PROGRESSION: Add foam pad, perform with eyes closed
REGRESSION: Start halfway between feet shoulder-width and feet together
💥Tandem stance: Stand with your front heel touching your back toes. Make sure you can hold this position (holding onto something in front of you) with your chest upright & standing tall. Goal is 60 seconds
PROGRESSION: Add foam pad, add arm exercise
REGRESSION: Start with feet farther apart
💥Single leg stance: Stand on one leg holding onto the counter. Don't let your opposite hip drop, engage your core and stand up tall. Goal is 30 seconds
PROGRESSION: Swing leg back and forth while keeping posture
REGRESSION: Rest top foot on an object (step, stool, etc)
Hope you guys enjoy! These are basics, but they are tougher than you may think. Don't forget to always start with the basic building blocks and then progress!
Now, I'm going to show you guys some of my favorite ways to add balance work into your strengthening routine. Some of these exercises are more medium to advanced, so if you are just starting a balance routine, check out our previous post for exercises to start out on. Once you meet the goals of those exercises, then you can progress into the more advanced ones.
Single leg RDL:
- Stand balancing on your right leg and hold a dumbbell with your left hand in front of your thigh.
- Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly.
-Keeping your back flat, continue to bend at the waist until the dumbbell is at about mid-shin height
-Drive through your heel and push your hips forward to stand up to the starting position, Perform 10 reps, 2-3 sets
Tandem stance bicep curls:
- Stand in tandem stance, one foot in front of the other
- Perform a biceps curls keeping your core and glutes engaged
- Perform 10-15 reps, 2-3 sets
Walking rotation lunges:
- Holding a weight in front of your chest, take a step with your right leg and perform a right lunge
- Holding this position with knees at 90 degrees, keep chest upright and rotate your body to the right
- Repeat and perform the same on the opposite side, Perform 2-3 laps of 10-12 lunges
Foam pad overhead press:
- Standing on a foam pad with feet shoulder width apart, with core and glutes engaged
- Perform an overhead press with palms facing forward and weights slightly in front of your shoulder joint at maximum overhead position
- Perform 2-3 sets of 10-15 reps
Curtsy lunge with leg lift
-Stand with weight at chest (or hands on hips) with right leg positioned forward
- Perform a cursty lunge back and to the right with left leg
- Perform 2-3 sets, 10-12 reps
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