Balance Exercises

Balance Exercises

Each person can develop a sense of balance and not only stand on one leg smoothly, but also perform complex gymnastic elements. Lifehacker will show you some balance exercises that will help you better control your body and reduce the risk of injury in sports and life.

Why develop a sense of balance?

There are several reasons why you should take care of your sense of balance.

1. Prevent injuries in the gym and in life

It doesn’t matter if you’re slipping on the first ice or on a wet bathroom floor, walking up the stairs with a shopping bag, or traveling to the gym with a barbell on your shoulders: a good sense of balance will help you react and move instantly. from falling

2. Allows you to perform complex movements

With a good sense of balance, you can do complex gymnastics and weightlifting moves, master figure skating, snowboarding, surfing, bike tricks and other interesting sports.

3. Helps overcome age-related changes

With age, the sense of balance worsens, and the risk of injury increases, which is much more difficult to heal than younger people. Education will help prevent age-related changes and reduce the risk of sprains and fractures from awkward falls.

These exercises will help you develop a sense of balance. Start with the simplest options that do not require additional equipment and gradually complicate the exercises.

Exercise without equipment

1. Tree Pose

Tree Pose

This is a well-known asana that even a beginner can perform.

  • Stand up straight, lift one leg and place your foot on the inside of the thigh of the other leg
  • The knee of the supporting leg is stretched and tightened, the other knee looks to the side
  • Don’t land on your hips, try to stretch your body up
  • Cross your arms above your head or in front of you
  • Hold the pose for 30 seconds

To help balance, imagine three points on the foot forming a triangle: two on the edges of the foot and one on the heel. Feel for these points as you hold the pose to help distribute your weight evenly.

If this pose is easy for you, try closing your eyes.

2. Warrior III Stance

2. Warrior III Stance
  • Stand straight, raise your arms above your head
  • Lean forward with a straight back until your torso and arms are parallel to the floor
  • Lift one leg parallel to the floor
  • Legs, back and arms should form a straight line
  • The gaze is directed downward, do not bend your neck
  • Hold the pose for 30 seconds and repeat with the other leg

You can also apply the three-point foot method to this pose.

3. Squats on one leg

This is a dynamic exercise that will help pump the core and leg muscles and improve coordination of movements.

  • Stand straight, put your left hand on your belt, bend your left knee and lift your foot off the floor – this is the starting position
  • Squat down on your right leg, simultaneously tilting your body and touching the floor with your right hand next to your right foot
  • Return to the starting position and repeat the exercise
  • Do 10 squats and repeat with the other leg

4. Jumping from side to side

This exercise is similar to the previous one, but is completed with a sideways jump.

  • Squat down on your right leg, touching the floor with your right hand as described above
  • Stretch and jump to the side with your left foot, switching hands. After landing, you stand on your left foot, the right leg is lifted off the floor, the right hand is on the belt, the left is lowered along the body
  • Squat on your left foot, stand up touching the ground with your left hand, and jump to the side with your right foot
  • Do three sets of 10 repetitions

5. Raising arms and legs on all fours

This exercise looks very simple, but in order to perform it, you need to keep your abs, shoulders and arms in constant tension. It perfectly pumps the muscles of the core – just what is needed to maintain balance.

  • Get on all fours
  • Extend your right arm and right leg
  • Hold the pose for 30 seconds and repeat on the other side