When we think of people living on the edge, we often think about jet-setters milking every last bit they can out of life—fast-paced and in perpetual motion. Truth be told, all of us live on the edge, at least some of the time, especially when it comes to physical balance. Humans in motion are constantly juggling balance and stability.
By way of example, try this simple experiment:
- Stand with your feet together and your arms by your sides.
- Try to stand perfectly still.
- Pay attention to the host of minor postural corrections your body performs to remain still.
Strengthening the ‘Fringe’
The problem is that operating at what I call the “fringe” of balance takes up nearly all of our compensatory abilities.We eventually find ourselves pushing our envelope of balance—reaching for the nails when on the ladder while fixing the gutter, leaping for the ball our grandchild whipped a bit far to one side, side-stepping the dog hurling in our direction while walking in the park—so let’s try some exercises to make us stronger at the edges.
We get in trouble when we reach beyond our base of support, and the only option left may be falling. Strength can help with fall prevention. Stronger postural muscles mean better postural control.
As with any new exercise routine, check with your medical provider to ensure these are right for you.
1. Single-Leg Floor Touches
The single-leg floor touch is great for strengthening leg and back muscles, which helps increase balance while picking up items below knee height.Step 1: Stand with your feet slightly apart and arms by your sides.
Step 2: Reach toward the floor with your right hand while lifting your left leg up and behind you. Your leg should be horizontal by the time you reach the floor. If you can’t reach all the way down, move as far as you can. Take 2 seconds to complete.
Step 3: Return to standing. Moving down and back up counts as 1 repetition. Try to perform 3 sets of 12 repetitions per side. You can alternate sides or perform all repetitions on one side and then the other. Experiment with both to see what you like best.
(Dan Skorbach/The Epoch Times
2. Lateral Lunge Pickup
Lateral movements are great for balance; adding item retrieval and placement makes them even better. This exercise does precisely that.Pace yourself carefully with this exercise. You want to pick up weights—not do karate—and pacing helps you maintain control.
Step 1: Stand with your feet approximately 3 feet apart. Place a 1- to 2-pound weight in front of each foot.
Step 2: Bend your right knee and reach down to pick up the weight in front of your right foot, keeping your left foot in place. Return to standing while holding the weight.
Step 3: In the same way, pick up the weight in front of the left foot; you should now have a weight in both hands.
Step 4: Move back to the right and carefully replace the weight in front of your right foot, then complete the same movement on the left side. The cadence of movement is “pick up, pick up—put down, put down.”
Step 5: One repetition consists of a 1-, 2-, 3-, and 4-count of picking the weights up on both sides and then placing them down. Try to perform 10 repetitions of the count per set, and 3 sets.
(Dan Skorbach/The Epoch Times
3. Tightrope Walk
Also known as heel-to-toe walking, this exercise requires space, so it’s great to perform it in open areas.Step 1: Stand with your feet shoulder-width apart. Move your right foot toward your body’s midline as if you were walking an imaginary tightrope.
Step 2: Next, take a step with your left foot and place your left heel against the toes of your right foot.
Step 3: Try to take at least 50 steps in this manner. Keep a steady, even speed with a pace of approximately 1 to 2 seconds.
Modifications:
- Hold your arms straight out to your sides to make this exercise easier.
- Alternatively, crossing your arms across your chest can make it more difficult. If you lose your balance, pause until it’s regained.
(Dan Skorbach/The Epoch Times
4. Touch Toes/Touch Sky
This exercise works on balance, cardiovascular endurance, and flexibility. Though it takes some degree of practice, it can quickly become one of your favorite exercises. Touch Toes/Touch Sky is one of the more advanced exercises we give patients in the clinic, once they’ve mastered the easier ones.Tip: If you feel lightheaded at any time (the up-and-down movements can make some people swimmy-headed), stop and let it clear before continuing.
Step 1: Stand with your feet approximately shoulder-width apart. Lift your arms straight above your head, straighten your back, and pull your shoulders back to ensure you’re as upright as possible.
Step 2: Slowly lower your arms while bending your knees and pressing your hips back until you touch the floor between your feet with your fingertips (or as far as you can reach). Keep your back straight and look toward the ground rather than forward. From here, return to the starting position.
Step 3: Reaching down and then back up counts as 1 repetition. Perform 3 sets of 15 repetitions. Be sure to carefully pace your repetitions.
(Dan Skorbach/The Epoch Times
5. 4-Point Hop
This fast-moving exercise leans into plyometrics—short, fast movements that build strength. Plyometrics also work on balance. Balance losses must be captured by postural corrections, but if the corrections are too small or too slow, the balance loss can proceed to a fall. This exercise helps with both movement size and speed.Step 1: Stand with your feet together and arms by your sides. The gist of this exercise is to hop to four points in a square pattern.
Step 2: Hop forward. How far? Start small at first and then go from there.
Step 3: Now hop to the right, then the rear, and then left to the starting point. Feel free to place tape markers on the floor if that helps with movement accuracy. Hopping to all four points counts as 1 repetition. Try to perform 3 sets of 15 repetitions.
Modification: If you’re not able to perform big hops—and many individuals aren’t—simply step to the four points one foot at a time. In this circumstance, make the square pattern larger to ensure the task remains challenging.
(Dan Skorbach/The Epoch Times
6. Pillow/Cushion Stands
Standing on a cushion while performing activities presents a unique challenge. By placing your feet on a soft surface, you introduce a dynamic component that requires constant balance corrections. In short, this is a fantastic way to increase balance, especially at your balance fringes.Step 1: Place a pillow at least 4 inches thick on the floor next to a stable surface, such as a wall, chair, or counter.
Step 2: Step onto the pillow with both feet, keeping them parallel. You can place them far apart to increase stability or side by side to make the exercise more challenging.
Step 3: Cross your arms across your chest and place your hands on your shoulders.
Step 4: Try to stand in this position for 30 seconds. If this doesn’t prove challenging, move your feet closer together, or if you’ve already done that, get a thicker pillow.
Step 5: As your balance gets more robust, you can increase task difficulty by reaching out from your base of support. You can experiment with drawing a plus sign, square, or circle with your upper body (as viewed from overhead) as you lean. You can also, when facing a counter, practice moving items from side to side.
Step 6: Perform this activity for 5 sets of 1 minute each.
Modification: Want to make this one even more challenging? Close your eyes. Be sure to stand close to something to stabilize, like a counter or wall, because we want the pillow on the floor—not you.
Dan Skorbach/The Epoch Times
These exercises can help maximize your balance when working at the fringes. I also suggest carefully planning your movements during functional tasks to avoid taking risks.
I can’t count the number of times we’ve had patients admitted for rehabilitation after pushing their luck and experiencing a fall. The words “I probably shouldn’t have” come up often but are much less likely to do so if you just take a few moments to figure out a safer, easier way to do tasks. Always place safety first during task performance. Good luck!
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
