Good balance and a strong core go hand in hand, and a strong core usually means better posture, less back pain and improved performance during exercise and athletics. Plus, the better you balance the less likely you are to fall or injure yourself. If you haven’t thought much about maintaining—or enhancing—your balance, now is as good a time as any to start!!
1. Change Your Base of Support. Balance is your ability to maintain your center of gravity over your base of support. When you’re standing up, your legs are your base of support. The wider your legs are, the wider your base is and the easier it is to balance. The closer your legs are together, the narrower your base of support is and the harder it is to remain balanced. One of the easiest ways you can challenge (and therefore help improve) your balance during any standing exercise is to gradually narrow your base of support until your feet and legs are together while you perform your exercise. Bring your legs closer together while you do standing biceps curls, shoulder raises, squats or other upper body moves. Be sure to keep your abs pulled in tight and make sure you’re not leaning backward as you perform your exercises. Note: You can also widen or narrow your base of support while lying on or sitting on a stability ball to perform exercises, so try this progression when you’re on the ball, too!
2. Try It on One Leg. Once you’ve mastered doing an exercise with a narrow base of support, you’re ready for the next challenge: balancing on a single leg. Instead of standing on both legs during some of the same moves above, try it on a single leg. Start by just lifting one heel (keeping your toes on the floor) while doing your upper body moves or working up to a single leg squat. As you get better, lift that foot off the ground completely. From there, you can play around with the position of your lifted leg—holding it behind you, in front of you, to the side or, for a greater challenge, moving that leg while you balance on the other leg and perform upper body movements. Just be sure to alternate legs to keep your strength and muscle tone balanced (no pun intended) between both sides of your body.
3. Close your eyes. Your sense of vision is a big part of the balance equation. It works hand in hand with the vestibular (inner ear) and proprioceptive systems to maintain balance and prevent falls. By staring at a single focal point (minimizing your head and eye movement), you’ll balance more easily. If you move your gaze or take vision out of the equation altogether, it’s harder to balance. This option is definitely a challenge—not something for beginners and not something you can do in any given situation. You’ll want to make sure you’re in a controlled environment and that your body is planted (don’t attempt this while walking or hiking or moving through space). You can start by just standing up tall and closing your eyes without moving. Over time, combine the narrow base of support with some one-leg balances while closing your eyes. You might be surprised how challenging it is to simply stand with your eyes closed, let alone stand on one foot or while doing a biceps curl. Just be sure to use your best judgment and listen to your body when trying this technique. Safety first!
SOURCE: Nicole Nichols