A set of simple exercises to develop balance

Exercise for coordination and balance improves overall health, a sense of balance and a sense of control over your body. In some cases, a complex of positions allows you to get rid of problems with the vestibular apparatus.

Benefits of Exercise for Coordination and Balance

Balance exercises allow you to reach certain heights in sports.

Even with non-professional occupations, such a complex has the following number of advantages:

• Strengthening certain muscle groups (muscles of the spine).
• Improving general orientation in space.
• Improving the functioning of the vestibular apparatus (due to the ability to control body balance).
• Strengthening the sense of balance.
• Improving body agility.
• Raising a sense of music - tempo, rhythm.

Exercise for coordination and balance

A body balance test is recommended before starting. You need to stand on one leg. Squeeze the second at the knee and bring it to the chest as high as possible. It is recommended to rate the ease of being in this position on a scale from 1 to 5, where 1 is easy to stand and 5 is difficult.

The higher the indicator, the more often it is recommended to engage in a set of balance exercises. Should be repeated for the second leg test. The test is then performed with eyes closed.

Mountain pose

The mountain pose develops a sense of balance, the ability to correctly distribute balance. It is a prophylactic complex against diseases of the back (arthritis, arthrosis), calf muscles, thighs. The essence of the exercise is in a motionless stance, which can be visually compared to a mountain.

Algorithm of actions:

1. Connect the feet completely in a level position.
2. Check if heels, toes are in contact.
3. Gradually shift the center of gravity to the middle of the foot.
4. Straighten your knees, try to "pull" them to your head. This will allow the patella to rise.
5. Lower the tailbone down and tighten the pelvic muscles.
6. The upper thighs should be tense towards the center.
7. Check for ankle contact.
8. Pull the stomach into yourself, lift the muscles as high as possible to the chest.
9. The chest should be in front.
10. A deep breath is taken in and out. On the second breath, the arms must be raised and extended.
11. The purpose of the exercise is to try to "stretch" the spine up.
12. The neck should not be stretched, remain in a straight position.
13. If it is hard to raise your arms, you can hold them at your hips.
14. The fingers should be tightly clenched.
15. The shoulders and shoulder blades do not need to be lifted.

Tree pose

The tree pose improves the sense of balance and improves the correctness of the transfer of the center of gravity:

• First you need to stand up straight and take a few deep breaths. This will allow the body to relax and concentrate on its own position.
• Then one leg must be bent and pressed with the sole to the inner thigh. The knee should point straight to the side. The possibility of a long stay in the pose depends on the correctness of the figure.
• The toes of the bent leg should point downward and the heel should be raised as far as possible.
• Hands do not need to try to balance and put forward. All movements must be fluid to implement the pose. The arms are folded at the chest, as in prayer. In the sophisticated version, they can be raised overhead to visually resemble a tree.

Stand on one leg

Standing on one leg involves alternating support. It improves the sense of balance and coordination, strengthens the muscles of the legs (legs, feet) in an even volume.

The exercise works out the gluteus medius and pelvic muscles:

1. To perform, you need to become straight, legs in a comfortable wide position (at shoulder level). It is important to distribute the weight evenly between both legs. Hands should be on the belt.
2. One leg should be raised in a bent position 90 degrees. Transfer the weight to the supporting leg.
3. In this position, you need to stand for at least half a minute.
4. The exercise must be repeated for the other leg.
5. It is recommended to start with 5 repetitions and gradually increase the load.

Archer stance

Archer stance is considered one of the healing techniques in China. It affects the joints and the vascular system. Main skills acquired: balance, coordination, flexibility.

There is also a plus for the appearance of the body, as the stance forms the correct thigh line:

1. Legs should be at shoulder level, arms extended forward in a free state.
2. You need to take a deep breath, as you exhale, step forward to create a 45-degree angle between the knee and leg.
3. Visually, this can be measured by the exact position of the knee above the ankle.
4. When you step, the arms straighten and strive upward, palms must be folded. In this position, try not to stagger, stand upright.
5. It is recommended to stand in the pose for 5 to 10 seconds or for 3 inhalations and exhalations.
6. To return to the starting position, the body weight is transferred to the front leg. She needs to push off sharply from the floor and smoothly return to a straight stance.

Swallow pose

The swallow pose in yoga terminology is called the "hero pose".

• First you need to stand up straight and take a few deep breaths and exhalations, relaxing the body.
• Hands must be spread apart, creating an even horizontal line.
• After that, the leg follows slowly, lowering the body in parallel to a completely horizontal position.
• The head can be slightly raised, with the eyes directed to a comfortable point.
• In the pose, you must stand for at least 60 seconds.
• After that, change your leg and repeat the exercise.
• The leg and arms should be in line and parallel to the floor.
• If one of the components is not fulfilled, then it will not work for a long time.

After a few successful approaches, you can complicate the exercise and close your eyes.

Raising arms and legs on all fours

The simultaneous lifting of the arms and legs in a position on all fours strengthens the muscles of the press, hips, and develops the general balance of the body. The key skill is to properly distribute weight.

Procedure:

• Emphasis on hands and knees. The position is strictly vertical. The body has to get used to this position. Take a few breaths in and out.
• Before doing the exercise, draw in your stomach and tighten your gluteal muscles.
• Slowly raise one arm and leg without changing position.
• Raised parts must be fully extended. They need to be lifted as high as possible with body balance.
• In the position, you must stand for up to 30 seconds or a full 5 breaths and exhalations.
• Then you can lower your arm and leg and stabilize your body.
• Repeat the exercise on the other side.

It is recommended to raise an arm and a leg on exhalation with a tense body. This exercise also develops your core muscles.

With a constant stable performance of the pose, it can be complicated. You can raise an arm and a leg alternately: first one, then another. This is done in a plank position, as in push-ups. Legs should be spread as wide as possible.

Walking the line

Walking along the line is a correct gait while maintaining a level position. One of the upgrades to the exercise is to carry books on your head. The person performing the exercise is placed on the head from one to 2-3 books. His task is to walk along the line exactly so that the books do not fall.

In its basic form, the task is similar: helping yourself with your hands, you need to walk along the line and maintain balance. On the street, exercise is possible by walking on the curb. At home, it is enough to walk on a centimeter tape or other improvised means. The pace of walking should be gradually increased.

Warrior pose

The warrior's pose perfectly develops the back muscles, strengthens the articular part, and acts on the development of the cardiovascular system.

Also, the position allows you to develop the vestibular apparatus:

1. It is necessary to start the exercise from a level position, arms and legs shoulder-width apart.
2. A lunge is made with the leading leg forward, the second should remain straight.
3. In this position, you need to stand for 3-5 seconds to stabilize the body.
4. Then the hand must be slowly pulled back, bending in the back.
5. The head must also be thrown back.
6. Mentally it is necessary to keep one point with your eyes on the ceiling.
7. In this position, you can spend from 1 to 10 minutes, depending on the level of training. Then repeat on the other leg.

When performing exercises, you should always monitor the correct breathing and the sequence of changes in position.

If you break one of the components of the position, you can lose balance (fall) or not develop coordination to the required degree. To increase motivation, it is recommended that you repeat the sense of balance test every one to two weeks.

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