4 Exercises To Help With Balance
Doing the same exercises repeatedly can become boring. If you want to mix things up, then balance exercises are a great way to do so! This challenge will put your balance skills to the test while also improving them at the same time.
Achieving good posture is essential for everyone, but it is especially important for those who work on computers all day long. Balance exercises that focus on posture help keep your muscles strong and healthy so they can maintain proper alignment which leads to better posture in turn.
Every day this week, pick and complete a different balance exercise. It will only take you a couple of minutes to add these exercises into your routine!
This challenge is available for all levels – from beginner to advanced. There is no need to be intimidated or feel like the workout has been made too easy for you since every level should see improvement in their posture throughout this challenge.
To help keep track, I have included links below where it lists each exercise with a video demo, I hope you enjoy the following exercises as much as I do! Remember that they are not just good for improving your balance but can also strengthen muscles that might have become too weak over time and minimal use.
BIRD DOG: Kneel on the floor, your knees, and feet both hip-width apart. Lean forward and place your hands on the floor directly under your shoulders so that your fingers are facing away.
Brace your core muscles so that your back is flat from the tip of your head to your tailbone. Try to hold your core in that same position throughout the exercise.
Slowly raise your right arm (reaching forward) and your left leg (reaches backward) keeping your core braced.
Squeeze your glutes to help stabilize your hips. Hold for 1-3 seconds at the top, slowly lower, and repeat on the other side. Repeat for a total of 8-10 reps on each side.
TREE POSE: Stand tall with both feet firmly planted into the ground, hands on your hips. Brace your core and hip muscles, and shift your weight onto your right foot, lifting your left foot off the floor. Make sure not to lock the knee of your supporting leg.
Bend your left knee and place the sole of your left foot against your right ankle, calf, or your right inner thigh. Focus your eyes on a stable spot in front of you to help keep your balance. Hold for 5 to 10 breaths and repeat on the other side. VIDEO
BRIDGE POSE: Lie on your back with knees bent and feet flat on the floor. Lift hips up as you uncurl spine like a cat, then push through heels to lift tailbone high in the air from the mat. Engage core by pulling belly button towards spine; exhale & press heels down VIDEO
The bridge pose strengthens lower back muscles which help us stand tall and have good posture. It also helps tighten hamstrings, glutes, and hip flexors all of which can counteract the tightness that sitting for long periods creates throughout our day! Hold for 30 seconds or more if it feels comfortable. Put one hand under thighs to keep them together while holding.
Lying Hamstring Curl with the Stability Ball: while laying on the floor place heels on the stability ball and engage your core, then lift hips up as you curl both knees towards the chest.
This exercise is great for strengthening hamstrings and glutes while releasing tightness in our low back from sitting too much
We have all been there. You have a desk-bound job, you spend hours in front of the TV after work and then on the weekends. It feels like your entire day is spent sitting down in a chair. There are plenty of exercises that can help strengthen your core muscles, so these common problems do not happen. Join our private Facebook community for this week’s balance challenge.