Balance Training Program

Balance Training Tips

• Begin each exercise with your standing leg bent. Hold the "START" position for 30 seconds, then gradually straighten the standing leg as much as possible, without losing the feeling of center.
• Do this routine 2-3 times per week for optimal performance.
• Try to keep the "lift in your ribcage" throughout each exercise.
• Don't hold your breath -- breath deeply and rythmically to keep your center.
• Do these exercises close to a wall or keep a chair nearby for balance. Even just your fingertips lightly resting on a stable surface can help you maintain your balance until you master these exercises.
• When the routine is getting "too easy," do exercises 1, 2, and 3 IN A ROW on the right, then switch to the left leg.

You may have done versions of these exercises lying on the floor in an exercise class or with a videotape. These standing exercises have several advantages over the prone versions:

1. Standing during these moves alleviates a lot of the pressure on your lower back. Be sure to contract your abdominals throughout the exercises to support your back.
2. By standing, you work both legs at once. If you keep your standing knee slightly bent with your weight in your heels, you will feel the quadriceps and gluteals of your standing leg working just as hard as the leg that is moving.
3. You are actively in charge of your posture during these standing exercises. Your posture will not only improve, but you'll develop a greater sense of body awareness.

Balance Training Program

1. Posture Alignment This exercise helps you align your posture and find your "center." Remember the feeling of straight posture throughout the other exercises. This is a great way to improve your kinesthetic awareness. 1. Stand with feet about hip width apart (The farther apart your feet are, the more balanced you will feel.) 2. As you reach your arms overhead, slowly rise up onto the tips of your toes at the same time. 3. Tighten your abdominal muscles and glutes (buns). 4. Relax your shoulders and slowly lower your heels to the floor. 5. Let your arms float down to hang loosely by your sides. You should feel like there is a lot of room between the bottom of your ribcage and the top of your hip bones. Feel the way your vetebrae are stacked up, one on top of the other. This is aligned posture. Keep this feeling throughout your workout. As you feel more comfortable with this exercise, you may want to add another step: After Step #3, gently wiggle your hips and shoulders until you feel your rib cage separate from your hips. Then continue on to Step #4.

2. Front Knee Lift + Extension 1. Stand on your left foot, knee slightly bent. 2. Lift your right knee up to hip level. Breathe deeply and hold for 30 seconds. 3. Point your right toes and, without moving your knee, extend your right leg. Pause and bend to the starting position. Repeat 10-15 times. 4. Switch legs and repeat.

3. Lateral Extension + Pulse 1. Stand on your left foot, knee slightly bent. 2. Lift your right leg out to the side, up to hip level. Breathe deeply and hold for 30 seconds. 3. Slowly lower your toes to the floor and raise up to hip level. Repeat 10-15 times. 4. Hold your leg in the lifted position for 10 seconds, then do 10 small, pulsing lifts. Slowly lower to the floor. 5. Switch legs and repeat.

4. Rear Extension + Hamstring Curl 1. Stand on your left foot, knee slightly bent. 2. Without bending your right knee, lift your right leg behind you, squeezing your glutes. Breathe deeply and hold for 30 seconds. 3. Slowly lower your toes to the floor and raise up to hip level. Repeat 10-15 times. 4. Hold your leg in the lifted position for 10 seconds, then flex your foot and bend your foot in toward your buns. Extend and bend 10-15 times. Slowly lower to the floor. 5. Switch legs and repeat.

5. Calf Raises: Gastroc + Soleus This exercise works both muscles in your calf. 1. Stand with feet about hip width apart, knees soft. 2. Slowly lift up onto your toes, pause, and lower your heels to the floor. Repeat 15-20 times. 3. Now, bend both knees so you are in a slight squat position. Make sure your weight in focused in the heels of your feet and not on your toes. 4. Keeping both knees bent, slowly rise up onto your toes. (This may feel awkward, but it's the best way to isolate the soleus muscle.) Lower your heels to the floor and repeat 15-20 times.

6. Wall Press 1. Stand with feet shoulder width apart, arms overhead with fingers laced togehter and palms facing the ceiling. 2. Pull in abs and tighten buns. 3. Slowly lower into a squat position, with toes toruned out, while you lower your arms to shoulder level and press out toward the walls with your palms. 4. Move your upper torso to the left, then to the right -- as if you're trying to reach out to press your palm against the wall. Then drop you arms to your sides, relax, and repeat.