FITNESS TIPS
Good Balance is Essential
The main cause of poor balance is biomechanical faults and muscle weakness of the lower back, hips, and lower extremities.
If you have pronation in your foot (flat feet) or weak calf muscles you will struggle. This can also cause hip, lower back and knee complaints. Check your foot drop to see if you might need orthotics (see Foot Drop Test for Flat Feet CLICK HERE>>).
Balance Exercise
The following balance exercise must be done very carefully and with the assistance of a friend to catch you or stabilise you if you loose your balance. For further safety, you may do the exercises near a wall (or tree if you are outdoors) within your hands reach, so you can use it to stabilise yourself if you loose your balance.
Place both your hands on your hip bones and bend one knee at 90 degrees lifting that ankle up behind you you, then slowly tip forward at your hips, while all the stabilising muscles in your hip / abdominal area must be contracted so as to support you. Direct your vision down at the floor so that you are approximately parallel to the ground and then hold the position for approximately 15 to 20 seconds if you can. Then extend the arms and the leg out straight again holding for 15 to 20 seconds. It should be easier to maintain your balance when your arms and leg are outstretched. Repeat all to your other side.
Note: If you can't maintain your balance for 15 seconds, start off with 5 to 10 seconds in the first few sessions and then try to maintain the balance for a few seconds longer once you become more competent. If you have prior leg, foot, ankle or hip injuries, please be careful or seek clearance from your doctor, chiropractor or medical physiologist before doing this exercise.
Please only proceed with this balance exercise as far as your comfortable maximum.
If you have pronation in your foot (flat feet) or weak calf muscles you will struggle. This can also cause hip, lower back and knee complaints. Check your foot drop to see if you might need orthotics (see Foot Drop Test for Flat Feet CLICK HERE>>).
Balance Exercise
The following balance exercise must be done very carefully and with the assistance of a friend to catch you or stabilise you if you loose your balance. For further safety, you may do the exercises near a wall (or tree if you are outdoors) within your hands reach, so you can use it to stabilise yourself if you loose your balance.
Place both your hands on your hip bones and bend one knee at 90 degrees lifting that ankle up behind you you, then slowly tip forward at your hips, while all the stabilising muscles in your hip / abdominal area must be contracted so as to support you. Direct your vision down at the floor so that you are approximately parallel to the ground and then hold the position for approximately 15 to 20 seconds if you can. Then extend the arms and the leg out straight again holding for 15 to 20 seconds. It should be easier to maintain your balance when your arms and leg are outstretched. Repeat all to your other side.
Note: If you can't maintain your balance for 15 seconds, start off with 5 to 10 seconds in the first few sessions and then try to maintain the balance for a few seconds longer once you become more competent. If you have prior leg, foot, ankle or hip injuries, please be careful or seek clearance from your doctor, chiropractor or medical physiologist before doing this exercise.
Please only proceed with this balance exercise as far as your comfortable maximum.
Start Position Bend Knee Balance Position 1 Balance Position 2
The fitness ball and balance board can also be useful in improving your balance.
The fitness ball and balance board can also be useful in improving your balance.