In Motion: Simple exercises can help improve balance

All of us at one time or another have probably lost our balance during day-to-day movements. Standing up, stepping out of the shower or just exiting our car can throw us off. It’s no surprise that as we get older, our muscles weaken, strides shorten, and even if we’ve not had to rely on glasses most of our lives, given time our vision might get fuzzy.  These can all be contributing factors to our loss of balance.

“We are all going to trip, it is just a matter of whether or not if we have the joint ability to sense that and time to recover,“ said Sara Ziegele,a physical therapist with Froedtert & Medical College of Wisconsin.

Balance is the body’s ability to stabilize itself, Ziegele said. Three systems work together to ensure our balance: vestibular (motion, special orientation), visual (sight) and proprioception (touch). “By optimizing those three different systems, you can make your balance sense stronger,” she said.

Ever notice that it is much more challenging to balance on one leg when you close your eyes? With the visual system removed, you are now relying on the inner ear and joint receptors to help you stay upright. 

Balance exercises do not have to be complicated. Ziegele recommends simple exercises such as standing on one leg while waiting in line, brushing your teeth or waiting for the microwave to warm up your food.

Cheryl Mashack, exercise physiologist for Moreland OB-GYN, Associates in Waukesha, offers exercises for improving your balance that require no weights and can be integrated easily into your current workout program. She recommends doing these exercises daily.

1. Single Leg Figure Eights 

Stand with feet hip-width apart, shoulders back but relaxed, and chest lifted, with   abdominal muscles engaged throughout.  Lift the right knee or non-dominant leg and flex hip to 90 degrees.   

Move your lifted knee in a figure eight in the air 10 times, starting the movement to the right and then moving to the left.  Repeat the exercise again, however this time start the movement from the left and move toward the right. Repeat for 10 reps on each leg.

Muscles targeted: Quads, abductors, adductors, back, abdominals, core and pelvic floor.

2. Flamingo Stance with Pendulum Swing

Stand with feet shoulder-width apart. Keep your back long, chest open and abdominal muscles tight. If you are unsure of your balance, feel free to stand next to a wall, a countertop or chair.

To begin this exercise, lift the right knee with your heels facing the back wall. Think about pushing that knee toward the floor. Now lift the opposite arm to chest height, then proceed overhead if comfortable. Stop when the hand is over the shoulder. Continue by moving that same arm behind your body as far back as you can without straining. Once you are comfortable lifting your arm in both directions, make the movement more fluid in a pendulum-like motion as you lift the arm to the front and then lift behind you. Repeat for 10 reps on each leg and arm.

Muscles targeted: Abs, quads and shoulders

 3. Tandem Balance

Start this exercise with feet shoulder-width apart, back straight, abdominals contracted and chest open. Place one foot directly in front of the other, touching heel to toe as you bring that leg across and the middle of the body and then return it center or shoulder width apart.

Once you are comfortable bringing one foot in front of the other touching heel to toe, continue this movement while walking forward and then backward, this time touching toe to heel. Alternate this movement from the front to the back 10 reps on each leg.

Muscles targeted: Hips, abs, back, pelvic floor, abductors and adductors.

 4. Hip Circles

Stand with feet shoulder-width apart, spine long, feet slightly bent and abdominal muscles engaged.  Place hands on your hips.  Make hips circle without moving your shoulders. Pretend you are doing the hula dance or playing with a hula-hoop.  Complete 10 circles clockwise and 10 counterclockwise.

Muscles targeted: Pelvic area and helps improve strength, flexibility and range of motion in this area.

For more information on exercises, contact: Cheryl Mashack, exercise physiologist for Moreland OB-GYN, Associates in Waukesha, 1111 Delafield St., Suite 311; or phone (262) 544-4411 or email cmashack@morelandobgyn.com.