Balance SPace
As a physiotherapist I am assessing balance with my clients nearly on a daily basis. Most of us focus on the health recommendations around cardiovascular and strength training but miss the recommendations about training our balance.
The American college of Sports Medicine (ACSM) classifies balance exercises under the term neuromotor training. Neuromotor training includes balance, agility and co-ordination exercises amongst others. The ACSM recommends that adults, specifically older adults, carry out neuromotor training 2-3 times a week and 20-30mins each session. The benefits of this include reduction in risk of falls.
I believe we should start as young as possible to slow down the impact of aging on our balance and improve our performance during sport and exercise. As children we naturally challenge our balance during play. Think climbing walls, trees, playground equipment, hopscotch! But as adults we rarely specifically challenge our balance in new ways outside of our routine sports or exercise programs. If we include new and challenging balance exercises in our regimes we may reduce the risk of injuries to the lower extremities. An example of a common sport and exercise related lower extremity injury are ankle sprains.
The trick with balance exercises is that they should be challenging. If our bodies and mind are working hard to focus on not falling over during a balance exercise, then we are achieving a challenge and will likely make gains over time. Neuromotor training can be incorporated easily into flexibility and resistance programs. Yoga is the perfect example of a form of exercise that combines body weight resistance, flexibility and neuromotor training all in one session usually. Here are some of my favourite neuromotor balance asanas below. I have also included ways to modify them make them easier and to progress later.
Tree pose/ Vrikshasana: Images below show beginning with toes in contact with the floor and gradually bringing the foot higher up the leg as balance improves and hip/knee mobility allows. Add arm movements for an added challenge. Benefits: improved balance, leg strength, core strength and posture.
Warrior III/Virabhandrasana III: This can be challenging to get into and hold so using a chair can help. Benefits: improved posture, core and leg strength. Strengthens the upper back and shoulders too.
Half moon pose/Ardha Chandrasana: A very challenging balance asana. Use a wall as a beginner and progress the use of blocks as in images below. Benefits: improves balance and co-ordination, its a chest opener, strengthens the legs and core, improves focus.
Extended Hand to Big Toe/Utthita Hasta Padangusthasana: Begin with hand to knee until balance improves. As the flexibility in the leg allows and as balance improves progress to the full expression as in images below. Benefits: strengthens and improves flexibility in the legs. Improves co-ordination and focus. Core strengthening.
Resources and References:
-Physical Activity Guidelines Resources (acsm.org)
-lets-get-active-guidelines.pdf (hse.ie)
-https://www.livescience.com/55321-balance-exercise.html
Disclaimer: Content on yogaspace.ie is not a substitute for in person medical or health professional assessment and advice. If you have concerns about your health always seek out a medical professional assessment. I setup yogaspace.ie to authentically share my learning experiences as I practice yoga. My experiences are influenced by my background in physiotherapy but content posted is not affiliated with any health body/organisations or professional body. The content reflects my experiences and my views and should not be taken as personal health advice. Always practice yoga under the supervision and guidance of a qualified yoga instructor. I assume no responsibility and am not liable for any injury or loss sustained that may result from practicing yoga or in connection with any of the content posted on yogaspace.ie
