13 FITNESS EXERCISES FOR BALANCE ON TRAINBOARD™

Finding balance in all areas of your life is the way forward. This includes developing balance in your body.

Improving balance increases coordination and strength, allowing you to move freely and steadily.

Improved stability , mobility and flexibility make it easier to perform your daily tasks. It also improves your athletic performance.

Focusing on your balance can also help you focus and clear your mind.

How balance exercises work

Balance exercises work the core muscles, lower back and legs.

Lower body strength exercises can also help improve your balance.

Although balance exercises are sometimes difficult, consistent effort will make these exercises easier.

Gradually increase the number of repetitions as the exercises become easier.

You may want to ask someone to supervise or help you, especially when you are starting out.

You can modify the exercises to increase or decrease the difficulty or adapt them to your needs.

Start with your non-dominant side so the second side is easier. You can do the non-dominant side twice if you want to balance your body between the two sides.

Once you are comfortable with the exercises, try doing them with one or both eyes closed.

Balance exercises for seniors

These exercises keep your body active, improve balance and coordination, and prevent falls and injuries.

• Walking the tightrope
• Tie a piece of string to two posts.
• Hold your arms out to the sides.
• Walk the rope without taking any steps to the side.

Take at least 15 steps.

Rock the boat

• Stand with your feet hip-width apart.
• Press your weight into both feet firmly and evenly.
• Shift your weight to your left foot and lift your right foot.
• Hold this position for up to 30 seconds.
• Slowly lower your left foot back to the floor and repeat on the other side.

Do each side five to ten times.

Flamingo Position

• Stand on your left leg and lift your right leg.
• Use a chair or wall for support as you extend your right leg forward.
• Maintain good posture by keeping your spine, neck and head aligned.
• To increase the difficulty, extend your hand to reach for your right foot.
• Hold this position for up to 15 seconds.

Then do the opposite side.

Balance exercises for children

Balance exercises are a fun and engaging way for children to become more aware of their bodies.

You can incorporate some type of learning activity by combining the balance exercises with something they learn in school, like math facts, vocabulary words, or trivia.

For example, ask children to answer a question when they freeze or reach the end of the line.

Balancing with a bean bag

• Place a bean bag or similar object on top of your head or shoulder.
• Walk in a straight line, maintaining your posture and balance so that the bag stays in place.
• Then try walking in a zigzag or circle, moving backwards or from side to side.
• Walk on the heel
• Place your arms out to the side so that they are parallel to the floor.
• Use chalk or a string to mark a line to follow.
• Walk in a straight line, placing the back of your heel against the toes of your opposite foot.
• Move slowly and with control.

Continue for 5 to 20 steps.

Musical statues

• Play music while children move and dance.
• When the music stops, they have to freeze.
• Encourage them to freeze in a balancing position, such as on one foot, with arms outstretched, or leaning in one direction.

Balance Exercises for Athletes

Practicing balance exercises helps you gain better control over your body when playing sports.

You will gain stability, coordination and ease of movement.

• Triplanar Toe Tapes with Band
• Place a resistance band around your thighs, just above your knees.
• Do a quarter squat on one straight leg.
• Work your core and hip muscles.
• Using the resistance of the band, tap your left leg forward, out to the side, and straight behind you.

Do 10 to 20 repetitions.

Then do the opposite side.

• Single Leg Cross Punches
• Hold two dumbbells at chest height.
• Shift your weight onto your left foot, getting into a quarter squat position.
• Keeping your left leg strong and stable, swing the dumbbells across your body, one at a time.

Then do the opposite side.

Do 1 to 3 sets of 10 to 20 repetitions.

• Palm press with rotation
• Stand in front of a cable machine.
• With both hands, hold the cable handles at chest height.
• Move to your right side and extend your arms away from your body.
• Engage your core as you turn away from the machine, maintaining alignment through the center line of your body.
• Keep your arms straight and return to the starting position.

Then do the opposite side.
Do 1 to 3 sets of 10 to 20 repetitions.

Balance Exercises for Parkinson's Disease

Balance exercise is vital if you have Parkinson's disease because it helps increase strength and endurance.

You can also try some of these yoga poses to improve your mobility and overall quality of life.

• Chair leg raise
• To increase the difficulty, this exercise can be performed with a weight on the ankle.
• Sit on a chair with your spine straight and both feet directly under your knees.
• Slowly straighten your left leg and hold it in the air for a few seconds.
• Lower it back down and repeat with the right leg.

Do 1 to 3 sets of 10 to 20 repetitions.

Step aside

• From a standing position, take a side step to the right side of the room.
• Raise your knees as high as you can while pretending to step over something.
• Then go back to the left side of the room.

Balance exercises with a ball

The following exercises require the use of an exercise ball or balance device.

• Plank with elbows on a stability ball
• To vary this exercise, you can use your elbows to make small circles with the ball in both directions.
• Get into a plank position with your elbows and forearms on a stability ball.
• Work your core, glutes and quads to maintain proper alignment.
• Align your shoulders and hips so that they are perpendicular to the floor.
• Hold this position for up to 3 seconds.
• Beach Ball Balance (with a partner)
• Hold a medicine ball while standing on one or two legs on the platform of a Bosu Balance Trainer.
• Ask your partner to throw a stability ball towards you.
• Use your medicine ball to return the stability ball to your partner.

Do 10 to 20 repetitions.

Why balance is important

Better balance makes it easier to do everyday activities, such as climbing stairs, carrying heavy objects, and making sudden changes in direction.

A solid, stable base will allow you to move with greater coordination, ease and fluidity.

Your movements will also be stronger and more efficient during sports activities.

Developing good balance helps improve your overall health and fitness level.

These improvements help prevent the risk of injuries and falls, particularly in older people and people with Parkinson's disease.

This allows you to maintain your independence for longer.

Stay aware of your posture and stability throughout the day.

Notice if you are transferring your weight equally onto both feet and work on rooting your weight into your feet.

You can also check whether you tend to shift your body weight forward or backward in space.

Try to align your body correctly and feel a strong connection with the ground.

Notice where and how you lose your balance and make appropriate corrections in your body.

The bottom line

Making the effort to improve your balance can be both challenging and rewarding.

Remember that your balance may vary every day.

Enjoy the process, notice the variations, and have fun. You can do these exercises throughout the day and find creative ways to incorporate them into your daily life.

Balance exercises are suitable for all ages and fitness levels.

Older people and people with certain medical conditions, such as Parkinson's disease, arthritis or multiple sclerosis, will benefit from developing their balance.

If you want to work with a physiotherapist, you can find a suitable professional here. You can also choose to work with an occupational therapist or a professional trainer.

What happens when you "roll" your ankle?

Ankle sprain is a common injury.

It occurs when your ankle suddenly moves inward or outward. This sudden movement causes the ankle joint to shift.

An ankle that rolls inward is called an eversion sprain.

This type of injury affects the ligaments and tendons on the inner part of the ankle. These tendons also help support the arch of the foot.

An outward sprain of the ankle is called an inversion sprain. Inversion sprains affect the ligaments on the outside of the ankle.

Ligaments are strong, fibrous tissues that connect the ankle bones to the leg bones.

Eversion and inversion sprains cause the ankle ligaments to stretch or tear.

This results in more or less severe pain and swelling.

Reasons to see your doctor for an ankle sprain include:

• extreme pain
• a weird shape
• significant swelling
• inability to walk more than a few steps
• limited range of motion

Should I use the RICE method for my sprained ankle?

How you should treat your sprained ankle depends on the severity of the injury.

Mild sprains can often be treated at home. The traditional RICE method (rest, ice, compression, elevation) was once considered proven.

But it's not always the quickest path to recovery.

The benefits of rest over exercise and the need for icing a sprained ankle.

RICE is another acronym for a method of managing injuries such as sprains and simply outlines the strategy of protecting the injured limb through rest, ice, compression and elevation.

It is advisable to protect or keep the injured area still in the first moments, hours and first day of the injury.

Rest or activity?

According to the Institute for Healthcare Quality and Efficiency, light exercise can help speed healing after resting for a day or two.

Gentle exercise is good for blood circulation and helps speed healing.

Exercises that strengthen the calf and ankle muscles can be helpful in improving balance and stability, reducing the risk of re-injury.

Immobilizing a sprained ankle with a splint for up to 10 days can help reduce swelling and pain.

They also found that completely immobilizing an injury for more than four weeks can actually worsen symptoms and negatively affect recovery.

Start with gentle strengthening exercises. Do not continue exercises that seem to make your symptoms worse. Talk to your doctor or physical therapist about the types of exercises that might benefit you.

Ice or heat?

On the other hand, one study did not find enough data to say that icing a sprain has no effect.

Every injury is different, and the RICE method is still widely recommended. If icing your sprained ankle gives you relief, do it.

Use an ice pack for 15 to 20 minutes every two to three hours for the first 72 hours.

This method may not be suitable for people with health conditions, such as diabetes, peripheral nervous system disease (peripheral neuropathy), or vascular disease.

Do not ice your ankle for more than 20 minutes at a time. More does not mean better when it comes to ice application.

Compression

Compression helps reduce swelling and provides stability to your ankle by immobilizing it.

You should apply a compression bandage as soon as a sprain occurs. Wrap your ankle with an elastic bandage, such as an ACE bandage, and leave it in place for 48 to 72 hours.

Wrap the bandage tightly, but not too tightly.

Elevation

Elevating your foot above your waist or heart reduces swelling by promoting the removal of excess fluid.

Keep your foot elevated as much as possible, especially the first few days.

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