Open Magazine - Index

Open Magazine - magazine - Index

Enhance Your Balance
by Tracy Ralph F.H.P., S.F.I.C., C.F.C.
Balance is a human function that
we rarely think about until we lose it.
As children, we would twirl around and
around, arms outstretched, watching a
flurry of images pass before our eyes,
stopping only when we could either no
longer stand or fell over. Those were the
days when a fall could send us pealing
with laughter. As adults, a fall is apt to
result in wet undergarments and/or
severe pain. We’re just not as “bouncy”
as we were in our youth.
Good posture and balance are
important parts of our well-being,
affecting our energy level, mobility
and comfort. A body “out of balance”
compensates by favouring one side over
the other. Overcompensation can result
in pain, discomfort and mobility issues
that can lead to instability and longterm
therapy.
There are many medical causes for
a body to be “out of balance,” some of
which are completely avoidable. Our
refusal to wear prescription eye glasses,
ear infections left untreated, improper
footwear and posture at rest can all
contribute to an “out of balance” state.
Luckily, there are exercises that we
can do to restore equilibrium. Begin
slowly and incorporate techniques
gradually.
Locomotive Exercise 1: Use a
straight line on any floor. Walk on the
line, one foot in front of the other, at
your normal stride length. Try to go as
far on the line as possible. Once you are
comfortable with this, proceed to close
your “base of support” by placing one
foot directly in front of the other. An
example of this is where you place the
heel of one foot directly in contact with
and in front of the toe of the other foot.
Locomotive Exercise 2: After
you are comfortable with Locomotive
26 Open Magazine Summer 2008
1a
2a
3a
Exercise 1 in a forward direction, try it
walking slowly and carefully backwards.
Remember to keep on as straight a line
as possible. Try holding onto a counter
or enlisting a helper for support.
Static Balance Exercise 1 (Fig.
1a, 1b): Stand on one foot with your
1b
2b
3b
knee slightly bent on that leg, then
lift the other foot off the floor a few
centimetres. Repeat the same process
with the other leg. Time yourself on
each leg and try to beat your “personal
best” each time.
Static Balance Exercise 2 (Fig.
2a, 2b): This is a “yoga” move and can
be helpful with balance. Stand on one
leg (knee slightly bent on that leg)
,then place the sole of your other foot
or shoe on the inner thigh of the leg
on which you are standing. Hold for as
long as you can. Repeat with the other
leg. To increase the difficulty, lift one
arm straight above your head, then the
other, then both. Remember to maintain
a consistent breathing pattern. An
advanced technique with this exercise
is to do this with your eyes closed. This
is a very advanced style and you should
practice first by holding on to something
stable such as a kitchen or bathroom
counter.
Static Balance Exercise 3 (Fig.
3a, 3b): Seated on a stability ball, keep
one foot on the floor, extend your other
leg out from the knee and hold for up
to ten seconds. Then change legs. You
can do this three to five times with each
leg.
Another way to work on balance
is to incorporate a strength training
program into your lifestyle. This will
enhance musculoskeletal strength
throughout your body. By taking an hour
a day, three times per week, you will
build strength, bone density, increase
your metabolic rate (burn body fat) and
enhance balance by stabilizing all of
your body’s muscle groups.
Prior to starting any new exercise
regime, it is always a good idea to consult
your doctor. Developing good balance
and posture improves mobility and
well being. A little bit of balance work
weekly can greatly reduce the chance of
severe injury from falls or mishaps in the
future. You might not want to twirl and
fall as you once did as a child, but with
practice and effort you can lead a life of
stability and poise.