Countdown to Balance Awareness Week September 19 -25, 2021!
Sometimes when we think about balance, we think it mainly revolves around the older population. However, research shows that balance activities can also benefit young adults and athletes as well!
The smaller the area you stand on, the more challenging keeping your balance becomes! That includes standing on one leg. What’s more, no extra equipment is needed. If you are looking for a way to mix up your workout or gym routine, something as simple as the single-leg balance can go with any exercise.
Let’s try a single-leg deadlift! Stand with your feet about shoulder-width apart. Kick one leg back to make sure that you are balanced before lifting it off the ground. Keeping your core tight and your back flat, lift the leg and reach for the floor simultaneously like your foot and arms are on either side of a teeter-totter, maintaining a straight line from your head to your foot. Make sure you don’t rotate at the hips or back. Keeping that same straight line, bring the foot back towards the floor and bring the chest up to return to standing.
You may continue to challenge your balance and exertion by trying to use different surfaces to balance on. Single leg standing on a foam pad, a Bosu ball, or a balance disc can take the same exercise and make it much harder. Performing lunges onto one of these surfaces can be a good workout and will contribute more to your dynamic stability and core.
Change it up and improve your balance while you are getting stronger!
Dr. Gregory Synnestved, PT, DPT,
WWS Physical Therapy and Vestibular Rehabilitation
Doylestown, PA.
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