Do you need balance training?

Are you off balance?

Not sure?

Do you fall more often then those around you?

Have you ever sprained, twisted or broke an ankle or foot?

Have you ever fractured, or broke a hip?

Do you have any pain or discomfort in your knees, hips, or ankles?

Do you sit at a desk for long periods of time?

If you answered yes to any of the previous questions there is a good chance that you are.

The possible causes

Taking any inner ear, or equialibrium issues out of the equation (which would have been dismissed by your doctor) the problem would then lie in your kinetic chain. Simply defined, the kinetic chain is the combination of nervous, muscular and skeletal systems.

Research has demonstrated that specific kinetic chain imbalances in individuals leads to altered balance and neuromuscular efficiency.

Balance is key to all functional movement (movements based on real-world situations). If you ever had an injury to a lower joint such as a knee or ankle, the muscles that support that joint are going to be weak if you didn't receive proper physical therapy to stabilize that area.

If it was an ankle injury, (and by injury I don't mean you had a cast or even visited a hospital; it could be as simple as twisting it while wearing high heels or while on a walking surface), everything from the ankle up to the hip (and possibly beyond) is going to be out of balance. The same would go for any knee and hip issues.

So what do you do about it?

It's simple, do some Balance training.

The main goal of balance training is to continually increase your awareness of your limit of stability by creating controlled instability. An example of this could range from balancing on one foot on the floor, to balancing on one foot on a half foam roll or a Dyna Disc.

Here are 4 balance moves you can do:

For each move you will do 2 sets

15 reps each set

Your tempo will be slow 

Rest for 60 seconds between sets

Single leg balance

1. Stand with feet straight and shoulder-width apart.
2. Lift chest and tuck chin.
3. Draw-in belly button and squeeze butt muscles.
4. Balance on one leg and lift other directly beside it with foot flexed and hip bent at 90-degree angle.
5. Hold balance position, return to start.

Single leg balance with reach - frontal

1.  Balance on one leg, lifting the opposite leg up beside you.
2.  Extend and point the lifted leg and toe to the side, keeping your hips facing forward and level.
3.  Hold this position for a few seconds then return the lifted leg to the starting position and repeat.

Single leg balance with reach - tranverse

1. Stand with feet pointed straight ahead, placed hip-width apart.
2. Lift your chest and tuck in your chin.
3. Draw-in your navel and contract your glutes.
4. Balance on one leg and lift the other directly beside it.
5. Extend and point the lifted leg and toe behind you at a 45-degree angle, keeping your hips facing forward.
6. Hold this position for a few seconds then return the lifted leg to the starting position and repeat.

Single leg balance with hip rotation

1. Stand with feet straight and hip-width apart.
2. Lift chest and tuck chin.
3. Draw-in belly button and squeeze butt muscles.
4. Balance on one leg and lift other until knee is at waist level.
5. Rotating at hip, bring lifted leg toward side of body then back to front; hold each point two seconds.
6. Return to start.

 *this information is not to diagnose, prevent or treat any illness, disease or condition. Always consult your doctor prior to starting any exercise program.