Has the pandemic caught you off balance? Have you been losing your balance more and more lately? Whether you are an athlete, performer or someone who is struggling with waning balance, here are some daily exercises that will help.
Remember -the only way to improve balance is to fail numerous times!
You can hold on to a chair, desk, or rail when starting out. As you improve try it without support.
“The Balanced Clock”
Lift your right leg just off the ground , knee forward or lower leg bent behind you and extend your right arm so it’s pointing to an imagined clock number 12. Next, point your arm towards the number three, and finally, point it down at the number 6. Bring your arm back to the number three, and then to the number 12. Look straight in front of you. Your standing foot may move a bit or wobble which is natural – the object is not to put your other foot on the floor, but you will at first. Challenge 1: While moving your arm turn your head right or left on each clock hand. Hint: Keep your neck easy and spine pointing up. Use your abs to help stabilize your whole structure. Repeat this exercise twice per side.
“One arm, one leg juggle”
Grab a tennis sized ball and place it in your dominant hand. lift your right foot just off the floor – your standing knee is soft – toss the ball up and down catching it with your dominant hand. Repeat with your left foot off the floor. Do this 2 times each side with your dominant hand. Challenge 1: Use your non dominant hand to toss and catch, repeating with the other leg. Challenge 2: As above, but alternate hands when catching the ball. Hint: engage your whole front torso core.
“Airplane”
Stand with feet together, bring one straight parallel leg to the side with flexed foot, both arms out to the side, now bend your torso towards the standing leg – your straight arms will be in a diagonal. You are balancing in a diagonal. Stay there for 10 seconds. Repeat on the other side. Hint: Start by standing on your two planted feet with your spine and head gently pointing up. As you move onto the diagonal, you are still elongating your spine while fully supported by the ground. Extend your arms without lockinig your elbows. Challenge: in this position look at your right arm and then your left arm
Enjoy! For hands on help, you can contact me for lessons by filling out the form or calling 973 432 5815. I offer a free 15 minute consultation.
