Floor Balance Exercise
By Dan Watt, ACE Level 2 Trainer and Author of kobo.com e-books Ruby Queen and Sylvia
I was training a female client on the BOSU (we’ll do that on another Blog) as she told me how she used to figure skate. When I turned the BOSU upside down and she stepped on it she freaked out and grabbed my wrist so hard I thought she would break it.
Thanks to the Dan Fetter of Fetter Fitness studio (Fetterfitness.ca)!
Balance will be the first thing you will lose if you don’t challenge it. Exercises that force you to engage your core and challenge your nervous system are vital.
When I mention core its from your belly button down to your groin (pubic symphysis) and that’s the only area that you should be tensing when balancing.
Take a close look at the picture. Taylor is standing on the side of the leg Arla will keep on the floor. Why? Because if Arla loses balance on the side she is standing on, she could fall and hurt herself. The leg that is moving can touch down so she can re-balance. Spotters always stand on the side of the standing leg.
Co-blogger Taylor Norris, RMT & Dr. Arla Kasaj, ND
Moving the arms in motion (which I stole from Peter Twist’s Linked Strength courses) forces adaption and improves movement capabilities. If Arla starts to stumble she can grab a hold of Taylor’s arm, or Taylor can tap her back into position.
Progression is to have a client (or yourself) move opposite arm/leg without the moving leg touching the floor.
If you are working on balance exercises in partners, don’t help the person stand on one leg (unless absolutely necessary). The body won’t adapt (the nerves won’t fire) properly if you help. Shakiness at first is just the body re-calibrating.
If you are practicing on your own, have the standing leg near a wall or immovable object that you can tap your hand against if you start to lose balance.
Pictures are the property of TWHEALTHHUMOR and the models.