11 exercises to strengthen your stability

Finding balance in all areas of your life is the way to go. This includes developing balance in your body. Improved balance increases coordination and strength, allowing you to move freely and evenly. Improved stability, mobility and flexibility make it easier to complete 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 exercises can also help improve your balance. Although balance exercises are sometimes difficult, constant effort makes these exercises easier. Gradually increase the number of repetitions as the exercises become easier. You can ask someone to supervise or help you, especially when you are just 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’re comfortable with the exercises, try doing them with one or both eyes closed.

Balance exercises for seniors

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

1 Walk on a tightrope

Tie a piece of string to two posts on the ground
Stretch your arms out to the sides.
Walk along the rope without stepping to the side.
Take at least 15 steps.

2 Weigh the boat

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

3 position of the flamingo

Stand on your left leg with your right leg lifted.
Use a chair or wall for support as you extend your right leg forward.
Maintain good posture by keeping your spine, neck, and head in alignment.
To increase the difficulty, stretch out your hand to reach 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 challenging way for children to become aware of their bodies. They can incorporate some sort of learning activity by combining balance exercises with something they’re learning at school, like math facts, vocabulary, or trivia. For example, ask children to answer a question when they freeze or reach the end of the line.

4 Balance with a bag of rice

Put a bag of rice or something similar on your head or shoulder.
Walk in a straight line and maintain your posture and balance to keep the bag in place.
Then try zigzagging, walking in circles, walking backwards, or moving from side to side.

5 heel-toe walking

Stretch your arms out to the sides so they are parallel to the floor.
Use chalk or string to draw a line to follow.
Walk in a straight line and place the back of your heel against the toes of your opposite foot.
Move slowly and in a controlled manner.
Continue 5 to 20 steps.

6 musical statues

Play music while the kids move and dance.
When the music stops, they should freeze.
Encourage them to stand in a balanced position, e.g. B. on one foot, with outstretched arms or leaning in one direction.
Balance exercises for athletes
Practicing balance exercises gives you more control over your body when you exercise. You gain stability, coordination and freedom of movement.

Balance exercises for adults

7 single-leg ricochets

Hold two dumbbells at chest height.
Drop your weight onto your left foot and get into a quarter squat position.
Keeping your left leg strong and stable, kick the dumbbells through your body one at a time.
Then do the opposite side.
Do 1-3 sets of 10-20 reps.

8 chair leg raises

To increase the difficulty, this exercise can be performed with a weight on the ankle.
Sit in 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.
Go back down and repeat the operation with the right leg.
Do 1-3 sets of 10-20 reps.

9 Step aside

From a standing position, walk sideways 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 a stability ball or balance machine.

10 plank with elbows on an exercise ball.

To add variety to this exercise, you can use your elbows to draw small circles back and forth with the ball.

Come 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.

11 Balance with Bosu Balance Trainer and water polo (with partner)

Hold a ball while standing on one or two legs on the Bosu Balance Platform
Ask your partner to throw you an exercise ball.
Return the ball to your partner.
Do 10 to 20 repetitions.

Why balance is important

Better balance makes daily activities like climbing stairs, carrying heavy objects, and sudden changes of direction easier. A solid and stable base allows you to move with more coordination, ease and fluidity. Your movements will also become stronger and more efficient during sporting activities.

Developing a good balance helps improve your overall health and fitness level. These improvements help prevent the risk of injuries and falls, particularly in the elderly and those with Parkinson’s disease. This allows you to maintain your independence for longer. Pay attention to your posture and stability throughout the day. Make sure you’re placing your weight on both feet evenly, and work on rooting your weight in your feet.

You can also check if you tend to shift your body weight forward or backward in space. Try to align your body properly and feel a strong connection to the ground. Notice where and how you lose balance and make the appropriate corrections in your body.

in summary

Intending to improve your balance can be as challenging as it is rewarding. Remember that your balance can vary every day. Enjoy the process, note 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 diseases such as Parkinson’s, arthritis or MSc

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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