Improved Balance Equals Improved Performance
Introduction
Finding balance in all areas of your life is the way forward, including developing balance in your body. Improving balance increases coordination and strength, allowing you to move freely and steadily (particularly necessary for bilateral strokes like backstroke and freestyle). Enhancing stability, mobility, and flexibility makes it easier to perform your daily tasks. It also improves your athletic performance. Focusing on your balance may also help you to focus and clear your mind.
Balancing exercises work your core muscles, lower back, and legs. Lower-body strength-training exercises can also help improve your balance.
While balancing exercises can be challenging at times, consistent effort will make these exercises easier. Gradually increase the number of repetitions as it becomes easier. You may ask someone to supervise or assist you, especially when you’re first getting started.
You can modify the exercises to increase or decrease the difficulty or adjust for your needs. Start on your non-dominant side so that the second side is easier. You can do your non-dominant side twice if you want to balance out your body between both sides. Once you get comfortable with the exercises, try doing them with one or both eyes closed.
Improving your balance can be as challenging as it is rewarding. Remember that your balance can vary daily. Enjoy the process, notice the variations, and have fun with it.
Tightrope Walk
- Place a long string on the floor (approximately 10 to 15 steps long)
- Close one eye
- Walk on the string without stepping off to the side.
Egg & Spoon Tightrope Walk
- Repeat the same exercise as above, only hold a spoon (in your hand) with an uncooked egg in it (keep your arm fully extended at shoulder height)
- Alternate between your right and left arm each time
- Close one eye
- Walk on the string without stepping off to the side or dropping the egg.
Tightrope Hop
- Same as the Tightrope Walk, only hop on one foot
- Perform two rounds (in a row) with your non-dominant foot and one round with your dominant foot
- Hop on the string without stepping off to the side
Egg & Spoon Tightrope Hop
- Just kidding!
Rock The Boat
- Stand with your feet hip-width apart.
- Press your weight into both feet firmly and evenly.
- Yield your weight onto your non-dominant foot and lift your dominant foot off the ground
- Hold for 30 seconds
- Perform two rounds (in a row) with your non-dominant foot and one round with your dominant foot
* For a greater challenge, hold your arms in a tight streamline position and raise your foot off the ground as high as possible
Flamingo Stand
- Stand with your feet hip-width apart.
- Press your weight into both feet firmly and evenly.
- Stand on your non-dominant foot with your dominant leg extended and lifted forward off the ground.
- Maintain good posture by keeping your spine, neck, and head in one line
- Perform two rounds (in a row) with your non-dominant foot and one round with your dominant foot
* For a greater challenge, reach your hand forward toward your extended foot
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