Mastering Stability: Ways to improve Your Balance and Coordination
Balance exercises are a vital component of a well-rounded fitness routine, alongside strength, endurance, and flexibility training. These exercises not only stabilize us physically but also play a crucial role in preventing falls, which becomes increasingly important as we age. In this article, we will discuss the ways to improve balance and coordination.
Why Is Balance Exercise Important?
As per a 2015 study, balance training significantly strengthens our ability to control balance, resulting in fewer falls, reduced fear of falling, increased walking speed, and improved overall physical function. Moreover, balance training has cognitive benefits, as evidenced by a 2017 study indicating that a 12-week balance program improved memory and spatial cognition in healthy adults.
It’s essential to note that balance is not exclusively a concern for older adults. Whether you’re navigating a busy day or engaging in physical activities like walking or climbing stairs, balance is integral to almost everything we do.
09 Ways to improve Balance and Coordination.
Ways to improve Balance and Coordination #1 – Roll Feet:
Begin by using a tennis or lacrosse ball to roll your feet, focusing on the arch. Move the ball from the big toe to the heel and back, addressing any tight spots. Perform side-to-side movements and stretch your toes over the ball. This exercise not only enhances balance but also addresses foot-related issues.
Ways to improve Balance and Coordination #2 – Chair Pose With Heel Raise + Spine Stabilization:
A variation of the yoga chair pose, this exercise targets the core and legs. It involves lifting your heels, performing a shallow squat, and raising your arms, engaging various muscle groups. The spine stabilization component adds an extra layer of balance challenge.
Ways to improve Balance and Coordination #3 – Single Leg Standing Clamshells + Kickback:
This exercise, based on a 2014 study, focuses on glute activation and balance. Standing on one leg, perform clamshell movements and kickbacks, squeezing a ball behind the knee. This not only engages the glutes but also improves overall stability.
Ways to improve Balance and Coordination #4 – Figure 4 to Straight Leg Pulse:
Combining a figure 4 stance with a straight leg pulse, this exercise challenges balance, opens up the hips, and engages the core. The added mini squat and leg lift provide a comprehensive workout for multiple muscle groups.
Ways to improve Balance and Coordination #5 – Hip Mobility to Extension:
This exercise intensely opens up the hip through hip abductor motion and engages the glutes. Hip abductor strength, critical for balance, is highlighted in this movement. Making circles with the knee and pulsing the extended leg contribute to improved mobility.
Ways to improve Balance and Coordination #6 – Side Kick:
Adopted from martial arts and Tai Chi, the side kick promotes balance by involving different body parts as stabilizers and movers. The movement engages the core and challenges stability, making it an effective exercise for overall balance development.
Ways to improve Balance and Coordination #7 – Adduction Glider With Heel Raise:
Focusing on hip adductor muscles, this exercise promotes balance by bringing the leg back to the center of the body. Standing on one foot, glide the other leg out to the side, raising the heel. This movement enhances hip strength and overall stability.
Ways to improve Balance and Coordination #8 – Reverse Glider Lunge With Heel Raise:
A variation of the split squat or lunge, this exercise adds a heel raise for an extra balance challenge. Gliding one foot straight back and then raising the heel while standing up engages hip and knee extensor muscles, contributing to improved stability.
Ways to improve Balance and Coordination #9 – Roll Down to Side Plank to Pike:
Combining static and dynamic stability postures, this exercise incorporates a plank, side plank, and pike movements. These variations challenge different aspects of balance, making it an effective workout for overall stability and strength.
The Importance of Balance for Overall Health
Balance is a key factor in maintaining health, especially as we age. Loss of balance can lead to muscle weakness and an increased risk of falls. The exercises mentioned above, when incorporated into a balanced training program, can significantly improve your stability and muscular strength.
In conclusion, enhancing your balance is not just about preventing falls; it’s about fostering overall well-being. Regardless of age, these exercises contribute to a healthier, more stable you. Consider incorporating them into your fitness routine, and embark on a journey to master stability and prevent the risks associated with balance issues.
Remember, progress in balance is gradual. Embrace the challenge, stay consistent, and enjoy the benefits of a more balanced and stable lifestyle.
Superspecialized Doctors in Yamuna Vihar
Parmanand Medical Centre, under the guidance of Dr. Shekhar Shrivastav – HOD Orthopedics of Sant Parmanand Hospital (Civil Lines, Delhi) specializes in Orthopedics and also offers its service in the departments of Cardiology, Gynecology, General Medicine, Dermatology, Physiotherapy & Diagnostic Tests.
We believe that everyone should have a moment and moderate access to the best health specialists, in their locality. At Parmanand Medical Centre, Yamuna Vihar, this is the conviction that brings us all together and our objective is becoming substantially more and more vital due to the huge and developing issue of the absence of access to reasonable medicinal services.
If you have any inquiries regarding our physicians or services, please don’t hesitate to reach out to Parmanand Medical Centre. You can contact us by calling (+91) 997-116-4152 or by sending an email to [email protected]. Additionally, you can click here to access our location on the map or request an appointment. We extend our best wishes to you and your family for a healthy and joyful time.
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