Gymnasts exhibit extraordinary abilities to maintain balance.
Balance training can improve your muscle strength and potentially prevent injuries. For high-performance athletes or individuals who have moved beyond basic balance movements, such as balancing on one foot, more challenging exercises are necessary. Balancing on balance boards or balance disks while performing a variety of upper body movements effectively test your coordination. Talk to your doctor and a personal trainer about high-level balance training before adding it to your workout regimen.
Balance and Proprioception
Proprioception is your brain's ability to know where your body is in space. In an unconscious process like balance, your brain uses signals from nerves in muscles, tendons and other areas to maintain a position by telling your body to move in certain ways. Proprioceptive exercises involve challenging your body-brain connection, and involve balancing postures. Athletes with recurring ankle injuries can benefit from proprioceptive exercise training. According to a 2006 study published in the "American Journal of Sports Medicine," a balance training regimen performed throughout an athlete's sport season can reduce ankle injury risk by approximately 38 percent. This study used balance disks and boards and upper body movements and other techniques to increase proprioception.
Balance Disks and Boards
Once you can adequately balance on one leg on the floor and close your eyes without losing your balance, your trainer may recommend moving on to a device called a balance disk or balance board. A balance disk is typically made of a rubber-like material filled with air, while a board often involves a wooden surface for standing with a smaller fulcrum underneath. The fulcrum can be attached or moving, and by standing on the board and attempting to balance, the fulcrum forces you to shift your weight on the board.
Balance Board Exercises
If it's your first time using a balance board, you may want to start by sitting in a chair with the object near . Sports Injury Clinic recommends placing the board under your feet and rotating it around to get a feel for its balance and weight. Place your feet about hip-width apart on the board, and try to stand. Hold a chair or wall until you find your balance. Challenges include balancing for as long as you can without touching an edge to the floor, rotating in a circle while balancing, performing small knee bends or squatting without tipping, and moving your arms or throwing and dribbling a basketball while balancing. Once these exercises are no longer difficult, try them with your eyes closed.
Balance Disks
With a balance disk, you can perform exercises on one leg or place one or both hands on the disk to improve upper-body proprioception. Your proprioception is challenged because the inflated disk isn't a stable surface, so your body has to make constant adjustments to hold its position. As with the board, beginning seated or holding on to an object is helpful to prevent falling. Place two feet on the disk and stand up. Once you are able to hold your balance, try performing arm movements, knee bends or squats, and catch or throw a ball to a partner or against a wall. Closing your eyes adds difficulty, as does standing on one foot.
Considerations
High-level balance exercises, though potentially rehabilitative, can put at risk for injury. Inexperience with the exercises, injury and fatigue can make performing these exercises more difficult. Always consult your doctor and a personal trainer before trying any balance exercises. Start slowly, working your way to greater difficulty as you become stronger and more balanced.
Tags: your body, balance disk, your balance, your eyes, your feet, balance board
