Balance training is a great tool to decrease chances of falling, especially for the elderly; however, do you know balance training is also important for adults and teens for mobility and performance? This week, we want to introduce you to two advance balance exercises.
Remember to always have a stable support within reach in case you lose your balance when doing these exercises.
1) Single Leg Balance with Forward Reach
Start by standing on one leg with a slight bend at the knee, toes pointed forward. Keep your hip square and your spine straight, slowly bend your hip while reaching forward, and at the same time extend the unsupported leg. Hold that position for 5 seconds and repeat 10 times. Switch side and repeat.
2) Single Leg Calf Raises (Barefoot + Unstable Surface)
Start by standing on one leg, slowly raise your heel so only your toes are touching the ground. Hold that position for 10 seconds and slowly return to a single leg stand. Repeat that 10 times and then switch side. Performing this exercise barefooted and on unstable surfaces such as a yoga mat or pillow will make the exercise harder.
Complete 2 sets of these exercises if you wish to challenge yourself!
Research have found that balance exercises are likely beneficial if it is performed 20 minutes, 3 days a week.
Are these exercises hard enough? Let us know what you think!