Exercise: Improving Balance (Health Blog Series, Post #6)
We're going to start with some easy balance exercises; but first, let's go over some basic balance facts. (Check my source!) There are three planes of movement, and to improve balance you need to work all three.
~Sagittal plane
~Frontal plane
~Transverse plane
The Sagittal plane is the one used most often, and is called the forward and backward plane. The Frontal plane is side-to-side movement, and the Transverse plane is rotational movement.
Improving Balance on the Sagittal Plane
The sagittal plane divides your body into right and left halves, and involves forward and backward movement. A simple way to start improving balance without a lot of effort is to stand on one leg for thirty seconds, and then alternate sides.
A more challenging way to improve your balance on the sagittal plane is to combine an exercise with a balance-improving movement, such as the standing crunch.
Improving Balance on the Frontal Plane
The frontal plane divides your body into a front and back half, and involves movements from side to side. An easy way to work the balance along the frontal plane would be to bend from one side to the other.
To add an exercise element to this, you could add dumbells, like this.
Improving Balance on the Transverse Plane
The transverse plane divides your body into a top half and a bottom half, and is rotational movement. An example of rotational movement or a transverse activity would be swinging a golf club. One way you could improve your balance in this plane is to spread your arms out, and bend from the waist to touch one hand to your opposite foot, and then switch.
To make it into an exercise, you can try a standing wood chop.
HOMEWORK! :D
Yep! You lucky people get some homework now. ^-^ Using the information I've given you, pick one exercise for each plane. Do a few reps of each one, on three nonconsecutive days this week. If you don't think you can handle an exercise, then just do the simple balance movements.
Oh, and make sure you talk to your doctor if you're having some balance issues. He or she will be better able to help you with your individual challenges.
Share your exercise and balance movement finds in the comments! :D
~Sagittal plane
~Frontal plane
~Transverse plane
The Sagittal plane is the one used most often, and is called the forward and backward plane. The Frontal plane is side-to-side movement, and the Transverse plane is rotational movement.
Improving Balance on the Sagittal Plane
The sagittal plane divides your body into right and left halves, and involves forward and backward movement. A simple way to start improving balance without a lot of effort is to stand on one leg for thirty seconds, and then alternate sides.
A more challenging way to improve your balance on the sagittal plane is to combine an exercise with a balance-improving movement, such as the standing crunch.
Improving Balance on the Frontal Plane
The frontal plane divides your body into a front and back half, and involves movements from side to side. An easy way to work the balance along the frontal plane would be to bend from one side to the other.
To add an exercise element to this, you could add dumbells, like this.
Improving Balance on the Transverse Plane
The transverse plane divides your body into a top half and a bottom half, and is rotational movement. An example of rotational movement or a transverse activity would be swinging a golf club. One way you could improve your balance in this plane is to spread your arms out, and bend from the waist to touch one hand to your opposite foot, and then switch.
To make it into an exercise, you can try a standing wood chop.
HOMEWORK! :D
Yep! You lucky people get some homework now. ^-^ Using the information I've given you, pick one exercise for each plane. Do a few reps of each one, on three nonconsecutive days this week. If you don't think you can handle an exercise, then just do the simple balance movements.
Oh, and make sure you talk to your doctor if you're having some balance issues. He or she will be better able to help you with your individual challenges.
Share your exercise and balance movement finds in the comments! :D
No comments have been added yet.
