Balance - Staying On Your Feet
Last week we looked at agility and this week we will continue on with the skill-related components of fitness by looking at Balance.
What is Balance?
Balance is our ability to remain upright by adjusting our body position.[i] Balance can either be static or dynamic. Static balance is what we usually think of as having good balance. It is the ability to balance whilst not moving. Dynamic balance, on the other hand, is relevant when we are moving. The ability to not fall over whilst walking or climbing stairs is vitally important.[ii]
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What do we use balance for?
While we often think of it as important for gymnastics, yoga and skateboarding, it is also important in everyday life.[iii] Just walking requires us to constantly adjust our balance to stop us from falling over. Falls are often devastating for the elderly and poor balance is one of the most important predictors.[iv][v] Balance increases our ‘felt sense’ or proprioception which in turn reduces our chances of tripping and falling.[vi]
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How to improve balance.
Like agility, balance is largely neurological in nature and become less conscious as healthy neuromuscular patterns are practiced and established. i.e. The more we practice balancing the better our balance becomes. Also, it is important to challenge our balance when practicing. If you are not ‘wobbly’ you are probably not challenging yourself enough but if you are falling all of the place, you also are unlikely to get the benefits. So slightly wobbly but not too wobbly is best.
Yoga
Yoga balance poses are great for practicing balance. Why not try some of these (it is good to have someone with you just in case you…lose your balance!).
Mountain Pose
Stand with your feet hip distance apart or feet together (if you feel balance is on your side, today).
Soft knees (small bend).
Brace your legs, glutes, core.
Open shoulders with hands facing forward and by your sides.
Head directly above your shoulders. Chip up facing forward.
If you feel you have balance and are comfortable, close your eyes.
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Tree Pose
Start from a standing position.
Turn your left leg out to the left as far as your hip lets you while keeping your hips facing forward.
Place the sole of your left against the inside of your left ankle. If you want to challenge your balance, you can place it on the inside of the right calf or right thigh (SAFETY: Do not place it on the knee as this can cause knee injuries).
If you have the balance, you can also raise your hands into the air like branches of a tree.
Bird Dog
Start in an all fours position.
Step your left leg back with the ball of your foot on the ground.
If you have balance, left your left leg up (straight) so your foot is no higher than your butt.
If you have balance, extend your right arm forward, palm facing in.
Hold the balance pose.
[i] https://www.verywellfit.com/skill-related-fitness-components-4155209
[ii] https://www.pdhpe.net/the-body-in-motion/what-is-the-relationship-between-physical-fitness-training-and-movement-efficiency/skill-related-components-of-physical-fitness/balance/
[iii] https://www.verywellfit.com/skill-related-fitness-components-4155209.
[iv] Rubenstein, L. Z. (2006). Falls in older people: epidemiology, risk factors and strategies for prevention. Age and ageing, 35(suppl_2), ii37-ii41.
[v] Gillespie, L. D., Robertson, M. C., Gillespie, W. J., Sherrington, C., Gates, S., Clemson, L. M., & Lamb, S. E. (2012). Interventions for preventing falls in older people living in the community. Cochrane database of systematic reviews, (9).
[vi] https://www.canyonranch.com/5-ways-to-improve-your-balance/