Balance Training: Improve Your Joint Stability
What is balance training? And why do you need it? Proper balance is your ability to contract the right muscles at the right time in an unstable environment. This ability allows you to react quickly and helps to prevent injury and joint dysfunction. People of all ages can benefit from balance exercises.
Your ability to balance yourself is a dynamic process. It requires good posture and joint stability during movement. For an effective training program, perform exercises in an unstable environment which you can safely control. Many tools can be used such as dyna discs, bosu balls, stability balls, or balance boards. But they should only be used if you are able to perform basic balance exercises.
Basic balance exercises don't require any tools. You can perform any number of exercises simply by standing instead of sitting, or standing on one leg. Proper technique is key to successful balance training.
So what is proper technique? First it's important to start out slowly and with simple exercises before trying anything that's too challenging for you. Remember the key is that you should be able to safely control yourself in an unstable environment.
Some Things To Watch For...
- Avoid flattening your feet. The best way to do this is to contract your glutes and imagine there's a pin under the arch of your foot.
- Keep your hips level throughout the movement.
- Avoid elevating your shoulders. Roll them back and down and pinch your shoulders together.
- There should be no movement in your ankles, knees, or hips.
Whether you're an athlete or just starting an exercise program, it's important to start with simple exercises and progress gradually to more challenging exercises. Click here for some sample balance exercises.
Make sure that you can safely control yourself before making the exercises more challenging. Proper progression will make for an effective training program and prevent injury.
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