To perform efficient movements across a host of activities and tasks, you need to be able to maintain control of your body’s positioning. Having better balance will increase your ability to maintain control of a particular body position while performing any task with minimal postural sway, and balance exercises will help strengthen your body’s extremely important core muscles which play an important role in maintaining the stability of the body. So if you’ve been feeling a bit wobbly lately, try these core training exercises for better balance:
1. Hip Twist
Start by sitting comfortably with your abdominal muscles contracted and your legs lifted to a balanced position. Place your hands on the floor, facing forward. Lifting your head, lengthen your spine and stretch your legs away from you, making sure to engage your abs. Inhale deeply and point your toes. Circle your legs clockwise ten times and switch to anti-clockwise. Lastly, lower your legs several inches down and rotate ten more times on each side.
2. Walking Heel Toe
This is a pretty simple but very effective movement. In a standing position, make sure your spine and back bones are properly aligned and your abdominal muscles contracted. Now walk very slowly in a straight line, placing the foot in front so that the heel of the front foot touches the toes of the rear foot. With time, you will gradually get used to it, then feel free to close your eyes.
3. Single Leg Balance on Pillow
You will need a small pillow or cushion for this one. Start by standing on the pillow on one leg and try maintaining your balance for at least one minute. As you improve gradually, try closing your eyes or adding more pillows.
Balance exercises should be initially performed for 5 minutes a day and progressed to 10-15 minutes or longer, provided they do not cause major discomfort. Ensure that your environment is safe to prevent serious injury in-case you lose your balance and fall.
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