5 Balance Exercises To Improve Strength
Balance is one of the most crucial aspects of fitness, strength, and flexibility. No person is strong enough if they cannot keep their bodies balanced.
Balancing demands physical as well as mental presence. Therefore, a person who knows how to balance is usually physically and mentally fit.
Unfortunately, people often neglect the importance of balancing until it becomes an apparent problem. Our bodies tend to lose their abilities as we age and become more prone to health problems.
Many age-related health issues such as blood circulation problems, Ménière’s disease (involves ear problems), and nervous system problems like Alzheimer’s disease and Parkinson’s disease cause loss of body balance. The loss of body balance can aggravate health issues as patients become more liable to falls because of dizziness and unsteadiness, leading to severe neck and back injuries and fractures.
Therefore, people should focus on their body balance to increase bodily strength, mobility, and fitness to perform their daily tasks properly. It can also play a significant role in navigating old age. You can do many exercises to achieve the desired body balance to lead a healthy and fit life.
Consult a specialist
Before getting into the exercises, you should consult an experienced and trained physio for a proper physical checkup.
It is significant because all bodies are built differently and respond to different techniques. One exercise can bring visible positive changes for one person, while the same could cause problems for someone else. Specialists can explain the accurate body weight placement and posture to you while doing exercises.
They can help you understand your physical strength and recommend targeted exercises to enhance your body balance.
5 Top Balance Exercises That Will Improve Strength
1. Basic bodyweight shifts
Start with simple and basic balancing exercises to check your body strength, the amount of work you need to do for improvement, and your physical endurance. Weight shifting exercises are easy and very useful. They can also be used as warm ups once you reach an advanced level. People with nervous system diseases can also do these exercises under supervision.
- Stand straight and width apart. Shift your weight on one foot while holding your other foot above the floor, and keep this position for as long as you can. Repeat this on the other side. Keep exercising until you can hold the position for thirty or more seconds on each side.
- Start with standing straight. Keep your anklebones joined, then move your right foot away from your left one. Bring your left foot and touch the right one. Repeat this on the other side. Try to take at least ten steps on each side.
- You can also try no space or heel-to-toe walk. It demands a lot of focus and balance and is used in sobriety tests. Just put one foot in front of the other one such that there is no space left between the toes of one foot and the heel of the other. Take at least ten steps in this manner. Keep doing this exercise until you become steady in it.
You may have done sit-to-stand as fun when you were young or as a warmup for many other advanced exercises.
However, if done with complete concentration and body engagement, this exercise can do wonders for your body balance. It provides stability by strengthening your core, back, and thigh muscles.
Sit straight on the edge of a chair with no armrests. Your shoulders need to be width apart while your feet lay flat on the floor.
Breathe slowly and put your weight forward. Engage the core muscle. Suck in your stomach. Stand by putting your weight on your legs. Try not to use your arms as support while standing. Stand straight for some seconds. Keep your core engaged, then sit back slowly. Repeat this for ten to thirty reps.
3. Tree pose or Vrikshasana
The benefits of yoga are well-known. Catherine Woodyard considers yoga as a comprehensive technique for health improvement.
Tree pose is significantly beneficial as it is one of the few standing asanas in yoga which focuses mainly on balancing. It also helps release the backbone pain, increases stability, and strengthens the core. However, the tree pose can be a challenge, especially for beginners. That’s why it demands a lot of practice and focus.
Start with standing upright. Put all your weight on the right leg while tugging the left leg into the inner thigh. Hold your hands in prayer over your head.
Try to hold the position for as long as possible, preferably 30 seconds. Repeat the same on the left leg. As the pose can be challenging, stand near a wall or a chair for support, if needed. Close your eyes or increase the time limit after some practice.
4. Branded triplanar foot taps
Balancing becomes more crucial for people who play sports. It provides mobility, muscle coordination, and flexibility to a sportsperson.
The branded triplanar toe tap is well suited for, but not limited to, athletes. It strengthens the leg muscles and hence, provides steady leg movement. As the exercise is of an advanced level, people who have achieved body balance to some extent can do it without much difficulty.
Put a stretch band just above your knees. Do a half-squat and engage your core. Tap your one foot ahead, to the side, and behind you; while using the band’s resistance. Do ten to twenty reps and repeat on the other leg.
5. Single-leg cross-body punches
Upper body engagement is imperative to achieving body balance. You must also strengthen the upper body to achieve perfect body balance along with the core. Single leg cross-body punches are significant in engaging the biceps, chest, and shoulders.
It is highly advanced as it demands the whole body to be consciously involved. Try to do this workout when you have achieved some proficiency or under a trainer’s supervision.
Hold your hands in a punching position against your chest. Land into a quarter-squat. Put all your body weight on one leg while keeping it steady.
Look straight ahead. Start punching away from your chest into the air. Engage your upper body and core as much as possible and keep your posture intact. Repeat it on the other side. Do two to three sets of ten to twenty reps. To increase the level of difficulty, try it with dumbbells.
People often ignore balance and strength when building muscle. However, balancing is crucial to engage the often neglected muscles that help greatly build strength. The body tends to lose its balance as it ages. Balance provides muscle coordination, mobility, and steady movements. To keep the body healthy and strong, you must incorporate such exercises in your workout regimen that focus on balancing.
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