4 Balance Exercises that can Improve Your Balance at Any Age

Whether you play sports or walk down stairs, balance is key to proper movement. Proper balance exercises help to train the body to react in unstable environments by contracting the right muscles at the right time. It helps to prevent joint dysfunction by improving joint stability, and prevent possible injury. You can benefit from balance training whether you are young or old.

Balance is a dynamic process and requires good posture and stability of joints during movement. For balance exercises to be effective, they must be performed in an unstable environment but one that is safely controlled. You can perform them simply by balancing on one leg or use balancing tools such as a dyna disc, BOSU ball, or a half foam roll.

To truly benefit from balance exercises you have to use proper technique. Improper training can lead to injury, so it's important to start slowly and progress gradually. Some things to watch for when performing balance exercises: Avoid flattening your feet by squeezing your buttocks. Avoid caving in your knees. Keep your hips level. Also avoid elevating your shoulders by rolling your shoulders back and down and pinching your shoulder blades together.

Athletes and non-athletes alike should start with simple balance exercises and gradually progress only when you've mastered the simple balance exercises. There should be no movement in your knees, ankles, or hips when you perform balance exercises. The following balance exercises start from easy to more challenging.

Single Leg Balance: Stand with your feet about shoulder width apart and place your hands on your hips. Draw your belly button. Lift one leg off the ground and right beside the balanced leg and squeeze the buttocks of the balanced leg. Keep your hips level and hold for 5 to 20 seconds. Repeat with other leg. If this is difficult, support yourself by gently holding on to a chair or wall.

Single Leg Balance Reach: Stand with your feet about shoulder width apart, place hands on hips. Draw your belly button in. Lift one leg off the ground and right beside the balanced leg, squeeze your buttocks of the balanced leg and maintain this throughout the exercise. keep your hips level and reach your leg to the front and hold for 2 seconds. Return leg back to start and reach to the side and hold for 2 seconds. Return leg back to start and reach leg behind your body and hold for 2 seconds. Repeat with other leg. If reaching to the front is difficult, master that before moving to the side or back.

Single Leg Hip Rotation: Stand with your feet about shoulder width apart and place hands on hips. Draw your belly button in. Lift one leg off the ground and right beside the balanced leg. Squeeze your buttocks of the balanced leg and maintain this throughout the exercise. keep hips level and rotate at the hips to the side opposite of the balanced leg and hold for 2 seconds. Return back to start and repeat with other leg.

To make the above balance exercises more challenging, use props such as a BOSU ball, dyna disc or a half foam roll. Progress gradually to properly challenge yourself and only after you've mastered the simpler versions. Proper progression will make your training more effective and prevent injury.

Gina Gardi is a certified personal trainer and owner of a strength training website which offers sample workouts and fitness information. Get more sample balance exercises.