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Training for Balance: It's More Than Just an Act

Josh Crane, OPTP Staff Writer - March 12, 2018

When it comes to balance exercise, chances are you’ve seen some pretty amazing feats. But is performing one-legged squats on a tightrope while blindfolded really essential for developing balance? Or merely entertainment?

It’s easy to see why some might equate balance training to a circus act. Performed for the sake of function and fitness, however, this type of exercise has several valuable benefits, including development of strength, muscle control, body awareness and proprioception (perception of movement and spatial orientation).

In fact, some experts believe that balance and strength are inseparable, and we achieve them simultaneously through proper training. The battle cry of ZeSa® Fitness founder Shanti Rainey, for example, has become simply, “Balance is strength. Strength is balance.”

Here are three basic approaches you can take to balance training — along with some exercise and equipment recommendations — to help you get started.*

1. Instability from Your Body
Using your own body weight is always an effective way to exercise, no matter the discipline or goal. By simply placing yourself in unstable positions and attempting to hold them with control, you can enhance your sense of balance as well as improve core strength and stability.

Try it out: Using an exercise mat or balance pad, stand with your feet shoulder-width apart, and put your hands on your hips. Then, lift one foot and place it on the inside of your opposite leg. See how long you can stand on one leg in this position. Not as easy as it looks! Use a stopwatch to track your progress. Ready for the next level? Take your raised leg out to the side or in front of you as far as possible and hold it there.
 
Balance Pad Demo
 
 
2. Instability from Your Foundation
Any time you make the surface underneath you unstable it can quickly advance the degree of difficulty, and products like balance boards offer a safe way to do this. One of our favorites is the Wobblesmart®, a durable wooden board that allows you to easily adjust between six challenge levels by rotating a rubber dome on the bottom (each twist increases the angle by three degrees.)

Try it out: Since balance boards do not give you the stable foundation of a balance pad, start with easier, more basic movements. First, try standing on the board with both feet, shoulder-width apart, hands on hips. Then, progress to one leg or performing simple movements like a squat.
Wobblesmart Demo

A truly innovative product that offers additional possibilities for balance and fitness training is the new ZeSa® Activator Training Platforms. These unstable rotational platforms feature a swiveling top and are sold as a pair, which means they can be used singly or together. Because the ZeSa Activators pivot and rotate, they allow you to move through all three planes of motion; forward and backward, side to side and rotationally, stimulating maximum muscle recruitment. They’re ideal for a wide variety of exercises like planks, squats and pushups, as well as yoga movements.

Basic Squat
A standard squat movement can offer a great stability challenge when using both ZeSa Activators. To perform the movement, start by standing on both legs and maintaining your balance. Then, bend your knees and push your hips back. Lower your hips to 90 degrees. With control, use the strength of your legs and core to push back up to the starting position.
Zesa Demo

Another versatile balance tool to consider is the Disc O’ Sit Balance Disc. This inflatable disc can be used for postural training while seated as well as balance exercise while sitting or standing. The more you increase the inflation, the greater stability challenge it will provide.

Boat Pose
To perform this popular yoga move, sit in the middle of the Disc O’ Sit and balance yourself with control. Lean back slightly and raise your arms out to your sides to help steady yourself. Then, bend your knees and pull them in toward your chest. Use your core strength to hold this position with control for as long as possible.

Disc O Sit Demo

3. Instability from Weight
Traditional fitness equipment like barbells, dumbbells and kettlebells also offer great exercise options. For example, grabbing a dumbbell in each hand and walking around the room (often called a “Farmer’s Carry” and derived from the chore of steadily transporting heavy buckets of milk on the farm), can be highly effective for building strength and balance. Even if you don’t plan on milking cows, these types of exercises hold real-world application for tasks like carrying bags of groceries, moving furniture, etc.

Try it out:
Pick up a dumbbell or weighted exercise ball in one hand and walk around the room. Be mindful of your posture, making sure not to not let yourself tilt too much to the weighted side. Advance this exercise by performing an overhead carry; hold the weight in one hand above your head and walk around the room while maintaining your balance.
 
 
Ready for the “new school” method of weighted balance training? The ActivMotion Bar® features weighted ball bearings that shift inside the bar for an added test. It’s available in several different weights, but even the lighter versions offer a dynamic challenge as you use your core muscles to try and stabilize the rolling weight. It’s a great tool to enhance not just your balance but also body awareness and proprioception. The following exercise is just one of many that will really enable you to experience the effects of the Bar’s moving weight!

Lateral Lunge with Rotation
From a standing position, lunge to one side and swing the ActivMotion Bar across and behind your hip. Return to starting position by returning your trunk and the Bar to center as you step back from your lunge. Repeat on the other side. Increase your speed and use the momentum of the shifting weights to create resistance at the end ranges of motion.

Balancing Fun with Function
Whether you’re part of an active aging population looking to maintain body control, part of the fitness crowd focused on challenging your core strength and stabilization, or anywhere in between, balance training can play a crucial role in developing important functional skills that assist us in our everyday activities. And even though it doesn’t have to be a circus act, there’s still plenty of room for having fun while achieving your goals.

For more exercise and equipment ideas that will help you with your training, check out OPTP’s entire section of balance products.

* Always consult with your healthcare provider before starting any new exercise program.



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Josh Crane, OPTP Staff Writer

As a health and wellness enthusiast, Josh enjoys writing about events, new products, and research in the therapy and fitness fields.

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