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Ways to Increase Balance?
- Thread starter Tarheel
- Start date
circusgirl
New member
A friend of mine does ballet. Standing for long periods in various ballet positions helps apparently. I wouldn't recommend some of these though they are hell on the knees.
Anyway, afaik, balance is half co-ordination, which it is possible to improve through drills aimed at this, and half having a strong core and stabilisers. The bad news is, apparently, if you were thinking of trying out for the US gymnastics team you have to develop co-ordination at a young age to develop it to that kind of exceptional level. For the rest of us, drills help.
Stabiliser exercises would include swiss ball work like the plank etc. I am currently doing some swiss ball to strengthen my upper back stabilisers as I have injured one of them. The idea is you do regular exercisse on the ball instead of a chair etc BUT since the ball rolls around it works your stabilisers more.
The physio also has me doing things lying on my back balancing a swiss ball on my hand and moving it around - also strengthens the back too.
And pilaes (barf!) apparently are good for balance for the same reason.
Balance drills I find helpful - stand on one leg for a minute. Once this is easy, extend the leg, lift it higher, move it around etc. Once this is easy, start again, eyes closed.
Another thing that helps balance for high kicks is obviously very flexible hips and legs, tightening and drawing in your abs as you feel balancing wavering also helps more than waving arms around too. Finally you need a specific combo of strength and flexibilty to kick HARD at height, if you try to put your back into it it doesn't help you stay upright.
I recommend Stretching Scientifically by Thomas Kurz for flexibilty and active stretching (ie holding up your legs) advice.
As regards balance, try asking any women you know who do ballet as well - you'd be amazed what balance these chicas have.
Anyway, afaik, balance is half co-ordination, which it is possible to improve through drills aimed at this, and half having a strong core and stabilisers. The bad news is, apparently, if you were thinking of trying out for the US gymnastics team you have to develop co-ordination at a young age to develop it to that kind of exceptional level. For the rest of us, drills help.
Stabiliser exercises would include swiss ball work like the plank etc. I am currently doing some swiss ball to strengthen my upper back stabilisers as I have injured one of them. The idea is you do regular exercisse on the ball instead of a chair etc BUT since the ball rolls around it works your stabilisers more.
The physio also has me doing things lying on my back balancing a swiss ball on my hand and moving it around - also strengthens the back too.
And pilaes (barf!) apparently are good for balance for the same reason.
Balance drills I find helpful - stand on one leg for a minute. Once this is easy, extend the leg, lift it higher, move it around etc. Once this is easy, start again, eyes closed.
Another thing that helps balance for high kicks is obviously very flexible hips and legs, tightening and drawing in your abs as you feel balancing wavering also helps more than waving arms around too. Finally you need a specific combo of strength and flexibilty to kick HARD at height, if you try to put your back into it it doesn't help you stay upright.
I recommend Stretching Scientifically by Thomas Kurz for flexibilty and active stretching (ie holding up your legs) advice.
As regards balance, try asking any women you know who do ballet as well - you'd be amazed what balance these chicas have.
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