Improve Your Balance and Core

Saw a story the other day on the hottest Christmas presents for 2015. By far, one of the hottest was the new hover board, which looks similar to a Segway without the handles. Unfortunately, many people think they can just jump on one of these and ride into the sunset. However, to use of these safely it takes a good sense of balance and a strong core, which brings me to the topic of this blog.Because many of you have desk jobs, your core suffers from the fact that you sit all day. A strong core and balance are important for everyone from kids to especially older Americans. It’s extremely important for older Americans to have good balance as bones become softer as we get older and a fall could lead to broken bones.Whether you want to improve your balance because you are getting older or because you are getting a hover board for Christmas, here are some tips to strengthen your core:

• Stand on one leg. Try to do this while you are washing the dishes or brushing your teet. When you can hold the pose for 30 seconds on each side, stand on a less stable surface, such as a couch cushion; to increase the challenge even more, do it with your eyes closed.
• Walk heel to toe. The same sobriety field test cops give drunk drivers also improves balance. Take 20 steps forward, heel to toe. Then walk backward, with toe to heel, in a straight line.
• Do squats. Sturdy legs can help prevent a stumble from turning into a fall. To build quads, start with a simple squat: With feet hip-width apart, bend knees and hips and slowly lower yourself as if sitting in a chair behind you. Keep arms straight out, abs tight, back straight, and knees above shoelaces. Stop when thighs are parallel to the floor (or as close as you can get), then contract glutes as you stand back up. Aim for 3 sets of 10, with a 1-minute break after each.

If you’d like more ideas on improving your balance, please notify us when you schedule your next appointment and we’ll be glad to work with you.