On Shaky Ground?

Let's chat, how's your balance?  Can you stand on one leg without holding onto a chair or wall, now try with your eyes closed?  Can you take off or put on a shoe while standing?  How did you do?  I don't want to pry, but you may have noticed a change in your balance.  We lose balance as we age, sorry about the news flash! The good news, you CAN get balance back!

No matter how old you are, you can for sure improve your balance through training using a variety of techniques and tools to help your body respond in firing the appropriate muscles needed to control your bodies awareness in space.

No surprise here, you've probably figured out that a strong core and great balance go hand-in-hand. So if your core is weak, you'll notice that your balance is too.  

Balance training should be part of your functional workout.  Test out the following four exercises, they will challenge your balance, help to reduce risk of falls, improve your core, improve ankle/hip stability and improve your leg muscle tone and shape, yes, a bonus to balance training and so much more!

Start with the most basic one, as you improve, challenge yourself with the others!

Before starting, make sure your core is engaged.

One Leg Stance
Stand by a wall or chair, shift weight to right foot (try not to shift weight to the hip), bend left knee, let foot hoover above floor, hold onto a wall with one hand. Eventually, peel off a finger at a time to continue to challenge your balance. 

One Leg Squat and Reach
Place object such as a water bottle a bit to the left of your left foot. Shift weight to left foot, bend right knee, slowly hinge from the hips and pick up or tap hand on water bottle.  Movement should be slow and controlled. Do as many as you can, then switch sides. Notice, your ankle on the weight bearing leg!

Bridge with Arms Lifted/Legs Lifted (Swiss Ball)
Come to the floor, extend legs, place heels on the ball, low back on floor, hands by sides.  Slowly lift hips, pressing heels into ball.  Pause.  Flirt with floating up your right arm, then the left and hold. Bored?  Keep hands down if you dare and slowly lift right leg up off ball, just a few inches, hold, lower, repeat with the left. Again, movements are slow, controlled and deliberate, no momentum required! 

Sit and Shake (BOSU (Both Sides Up) Ball)
I've got to get on my pedestal for a second here!  My absolute favorite tool, I personally feel every household should have a BOSU, one of the best most effective tools available!  I've been using mine for 10 years! Anyway, wanted to share one of my favorites.  Ready?

Turn the BOSU upside down (dome side down), come and have a seat, cross your legs, just be, feel what it feels like to be on shaky ground (so to speak).  Close your eyes a bit, see how your balance is challenged (eyes are linked to the nervous system).  Rotate your head to the right, center then left, take gaze to the sky, notice how the core engages to keep you upright and balanced! This is just a small taste, the possibilities to challenge balance and core are endless utilizing a BOSU!

As a side note, I've been in the fitness business for 10 years with a strong focus and passion for balance and core training!  I've had opportunities to witness so many unbelievable transformations, regardless of age.  The truth, you really can do more with a stronger core!

Check out my dynamic, creative, and unique Core Balance Workout (each week different than the one before) offered every Friday at Noon (45 minutes) at Rocky Hill Parks and Recreation.  An opportunity to incorporate BOSU's, Swiss Balls, Medicine Balls, Pilates Balls and your own body weight (and anything else I can find) into an effective core balance workout.
                                     The results, A M A Z I N G!

Lynn MacDonald ACE Personal Trainer/Registered Yoga Teacher (Yoga Alliance)
Rocky Hill Yoga & More, LLC
www.rhillyoga.com