How to Safely & Easily Improve Your Sense of Balance

Posted on March 27th, 2018 by Orthopaedic Specialty Group

Have you ever wanted to participate in a new hobby like dancing…only to find yourself with
lackluster coordination? Or perhaps you’re recovering from an injury and you’ve lost trust in your
body’s stability. Whatever your situation may be, there’s hope. Certain exercises can improve your
sense of balance and athleticism, whether you’re in the office or at home.

Although we make no promises on your dreams of becoming an NBA star, we promise you this:
regular balance stability training will improve your performance!

Squats & Muscular Development

If you find that your coordination is not what it used to be, take inventory of the strength located in
your legs.

Creating a strong lower half will improve how you balance your body and maintain equilibrium
through various movements. The connective tissue located in the quadriceps, hamstrings, calves, and
lower torso—vital to your balance—are activated during demanding leg exercises.

One of the best ways to work your legs is through a series of modified squats and leg press
movements. But one of the best ways to do it? Wall sits.

Find an open space in your home and place your back firmly against a wall. Hold yourself in a squat
position with your legs resting at a 90-degree angle. Once you’ve found a spot and know how to
handle the wall sit, do 3 repetitions.

The repetition length should go as follows:
• First repetition: hold for 30 seconds
• Second repetition: hold for 45 seconds
• Third repetition: hold for 1 minute

Wobble Boards & Balance Balls

Another technique that can be incorporated to improve your sense of balance is stability tools such
as wobble boards and balancing balls. A basic wobble board, as its name implies, is a piece of wood
where the bottom is attached to half of a rubber ball. As you place weight onto the board, the
platform will begin to wobble. As you apply strength and your balance improves, the board will
steady and even out underneath you.

In the same fashion, a balance ball can increase the strength of core muscles contained within the
lower back and abdomen. This group of muscles facilitates balance and athletic prowess throughout
our daily lives. Both pieces of equipment have a vault of information each about how to use them to
build core strength and coordination