Are you as amazed as I am by some of the feats that performers of Cirque du Soleil can pull off? Is this a God given talent or thousands of hours of practice? I am sure it is both.
Balance is one of those physical traits that are subject to the, “if you don’t use it, you lose it” principle. It is also a trait that can be dramatically improved upon when progressively challenged.
Balance plays a critical role in athletic and life performance. Great athletes have exceptional balance that allows them to quickly change direction, effectively recover from movement errors and position their bodies in ways that maximizes performance and minimizes the risk of injury.
Balance also plays a key role in our everyday safety. This is clearly evident in the unfortunate frequency of falls and injuries to the senior population. What is even more unfortunate is that many of these falls can be prevented.
But balance is not just about avoiding falling over. It’s also about helping us find the most stable or safe position when our environment around us changes. How quickly and effectively we react to those changes can be the difference between a shot of adrenaline and a herniated disc in the back.
Balance equates to control. Lack of balance=lack of control. And like a car unable to stop properly or control its steering accurately, the body with poor balance is an accident waiting to happen.
Regardless of our age, we all have the same basic mechanisms that give us balance or help us restore balance. These can be thought of as information gatherers that tell our muscles what to do. These information gatherers include:
* Vision
* Inner ear
* Stretch receptors in the muscles
* Movement receptors in the joints
* Touch and pressure receptors on the skin (particularly the soles of the feet)
The difference between great balance and not-so-great balance is dependent on two main factors:
1. How fast our nervous system receives and processes the signals from our information gatherers
2. How quickly and efficiently our muscles act on that information to make the appropriate adjustments
The wonderful news is that both of these factors can be improved upon. Doing so will improve performance for some and reduce the risks of injury or falls for others.
Balance training goes way beyond standing on one leg statically or standing on one leg while performing other movements. Single leg standing probably falls in the area between beginning and intermediate balance work. Standing still on one leg is closer to the beginning scale and moving your upper body while on one leg would be more toward intermediate.
Beginning balance training might include just standing still with the eyes closed to remove the outer visual references from helping. Another beginning balance work might be to tilt the head back. Doing sore moves the contribution of the inner ear for balance. Combining these or doing these on one leg would certainly increase the level of difficulty.
Intermediate balance training might include active one-legged exercises such as lunges or directional changes on one leg. Intermediate balance work might also include maintaining static stability while supported on an unstable piece of equipment such as a wobble board or physio-ball.
More advanced balance training might include explosive work on one leg such as hopping. Adding dynamic movement to the unstable apparatus will increase the level of difficulty significantly. For example, doing squats while standing on a BOSU ball or lunges on a balance beam.
The Core-Tex(TM), a new piece of equipment that I have developed works on reaction. This type of equipment challenges you by taking you out of balance within a limited area and requiring your nervous system to immediately react to that dynamically.
Balance exercises should enhance musculoskeletal stability and improve performance for sport or life. Therefore, never progress yourself until you have demonstrated a proficiency at a less challenging level. Frustration, compensation (and even humiliation!) will result if you don’t progress properly.