Balance & Stabilization Exercises

You first learned about balance when the big kid put you on the seesaw. For a smooth ride, he sat slightly forward, while you sat slightly back. Seesaw movements exemplify dynamic balance, or balance in motion. If you managed to level the board, you'd gleefully shout "we're balancing!" Since the board was no longer moving, you were actually stabilizing. When seesaws make way for office chairs, we lose these intuitive balance and stabilization skills. It's never too late to get them back.

  1. Stability

    • Your deeper abdominal muscles, called the core, take responsibility for stability. As evidenced by the level seesaw, true stability does not involve movement. The plank exemplifies the ultimate stabilization exercise. Draw your navel toward your spine to engage your core, relax your shoulders and hold a pushup position for 20 to 30 seconds. Rest and repeat three times. Progress by placing your hands on a ball or wobble board, placing your feet on a balance device, and finally, placing your hands and feet on balance devices.

    Bird Dog

    • The bird dog also promotes spinal stability but does so while your limbs perform movements. Kneel on all fours, and simultaneously lift and extend your right leg and left arm, then your left leg and right arm. Do any as many reps as you can while keeping your spine in a stable position. Add challenge by kneeling on a half ball, placing a balance disc under your hands or combining the two. Progress with caution, and check with your doctor if you're pregnant, recovering from injuries or have conditions that impede balance.

    The Proprioception Factor

    • Despite the current core exercise craze, proprioception -- your ability to sense your body's position, process the input and respond with the appropriate movement patterns -- predetermines balance and stability. Your body's sensory and motor nerves send and receive impulses to and from your central nervous system. These impulses inform you of the amount of tension in a specific muscle and your body's relative position during movement. To test proprioception, stand barefoot on a piece of paper. Close your eyes and march in place for 30 seconds. Open your eyes and check your position. The ability to remain on the paper signifies improved proprioception.

    Ankle Balance and Proprioception

    • An October 2006 article featured in "Biomechanics" details the relationship between proprioception, balance and ankle sprains. A sprained ankle permanently damages your sensory and motor nerves, which explains why you continue to sprain the same ankle over and over again. Break the cycle with ankle balance and proprioception exercise. Start by standing on one foot for 30 seconds. Add challenge by closing your eyes, and gradually progress to performing the movements on balance devices.

    Dynamic Balance

    • For dynamic balance, nothing beats a game of hopscotch. Alternate between jumping and landing on two feet and one foot. Perform three to five sets in each direction. Keeping your core muscles engaged and stabilizing your pelvis will help you balance during these exercises. If you don't have access to a hopscotch board, a set of hula hoops or special agility circles will also do the trick.