Exercises For Better Balance And Stability
Hello guys , I'm sorry for my absence, I have been really busy so I'm going to make it up to you starting with this useful article about improving your stability and balance.
Balance and stability -The words may seem interchangeable, but they are not. The words are closely linked, of course, but they aren’t a two-way street, because it is possible for an athlete to have one but not the other.
Balance - is the ability to neutralize forces that would disturb equilibrium. Most healthy people have balance to one degree or another. Simply watching a young toddler take those first steps is evidence of this.
Stability- is measured in the level at which one can retain one’s balance while experiencing factors that disturb balance. In short, stability is described by the answer to the question, “How balanced are you?”
Now lets see some of the best exercises for balance and stability.
1/ SINGLE LEG ROMANIAN DEADLIFT
Stand on left foot with knee slighlty bent, right leg flexed so heel is off ground and a dumbbell in right hand. Push hips back and lower the dumbbell slowly towards the ground. After passing below the knee, return to the top. Keep back flat and chest up for the duration of the movement.
Simply by standing on one leg, you are challenging your static balance, which is comprised of 3 separate sensory systems, including vision, somatosensory (proprioception, touch, pressure, vibration, muscle stretch), and vestibular (equilibrium). By incorporating the Romanian deadlift movement on one leg, you are now additionally challenging your dynamic balance.
2/ REVERSE WOODCHOP
Using a medicine ball or cable, start in a squatted position with weight slightly over your left foot. While keeping arms straight, simultaneously stand up and rotate arms and torso diagonally to the right so that medicine ball/handle is over right shoulder. Your arms should be fully extended towards the ceiling at the end of the movement.
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3/ SUPERMAN PLANK
Start with the standard plank position in which you hold the body in a straight line, your back is completely flat, neither arched nor rounded.
Spread your legs, in this way it will be easier to hold the balance.
While you keep this plank, extend one arm forward and simultaneously lift your opposite leg. So if you extend your left arm, lift the right leg up.
Keep your body straight and steady as you raise your arms/ legs.
Hold this position for 5 seconds (if this fails, start to work with two or three seconds).
Bring your arm and leg back to the normal plank position and repeat with your other arm and leg.
Focus on stretching your arm forward, and leg – backwards.
Thank you for your time.