Balance exercises: balance training for greater body stability

While very few people will aspire to balancing on a tightrope in front of an audience, a good sense of balance is crucial for health, daily life, and athletic performance. Anyone lacking this skill should definitely consider balance training. Balance exercises can not only help improve posture and coordination, but also help you relax. If you're looking to train your balance, this article provides useful and practical information about balance and balance training. It also presents some balance exercises that can be performed comfortably and easily in your own space.

What is the importance of balance?

Balance is crucial for body stability and therefore for managing everyday and sporting activities. Without a functioning sense of balance, certain movements or postures would be impossible. That balance is a skill that must be learned quickly becomes clear when you see children making their first attempts to walk. These attempts often end in a fall due to a lack of balance.

The sense of balance is complex and is based on the interaction of several individual senses. The vestibular system plays a key role in this sense. The vestibular system, also known as the balance organ, is located in the inner ear of humans. This organ is responsible for perceiving movement in all directions. The senses of sight and touch also play an important role in balance. In a healthy person, the vestibular system usually functions perfectly, although it can happen that the sense of balance is disturbed (e.g., balance disorders caused by dizziness).

Why should you train your balance?

Whether it's getting up from a chair or putting on socks while standing—everyday tasks require good balance. Generally, not everyone has the same balance skills. Moreover, coordination skills decline with age. Interestingly, studies suggest that performing simple balance exercises three times a week can improve balance, potentially reducing the risk of falls in older adults.

Not only older people, but many young people also suffer from balance problems. Many younger people, for example, seem to have increasing difficulty maintaining their balance when standing on one leg. Experts attribute this, among other things, to a lack of exercise. Such situations are not only embarrassing but can also be dangerous. Finally, falls can cause serious injuries.

A good sense of balance is also crucial in many sports, not just in typical balance sports like gymnastics, skiing, or ballet. Balance also plays a significant role in strength training, for example, because many exercises with dumbbells and barbells must be performed safely while standing (e.g., squats or lunges). But even in many ball sports (e.g., soccer or handball), balance exercises should be a standard part of the training plan. Balance is one of the most important skills in these sports, because during play, forces are constantly exerted on the body that require balancing (e.g., jumps or behavior in duels).

Which balance exercises are recommended?

Many balance exercises can be easily performed at home. There are a large number of balance exercises or coordination exercises that can be incorporated into your own training routine. When choosing balance training exercises, always consider your own performance level. Generally, beginners should initially focus on simple balance exercises, such as pulling one knee up while standing.

- An upright posture is the starting position. It's important to maintain this upright posture throughout the balance exercise.

Now lift one knee up. The knee should be pulled as far toward the chest as possible while shifting your body weight to the standing leg on the floor.

Lower your knee and repeat with the other leg. As you do this exercise, focus on maintaining a stable posture.

Advanced users can make this exercise a bit more challenging. For example, stand on your toes while performing the exercise above.

What is a balance board?

A balance board (also called a balance board or equilibrium board) is an ideal training device for demanding and varied workouts. It's sometimes colloquially called a wobble board. They allow training on an unstable surface, making the balance board ideal for proprioceptive training.

Balance board exercises are ideal for effectively training the ankle and knee joints. They also challenge the deep muscles. For this reason, balance boards are often used in physiotherapy or rehabilitation sports.

Which balance exercises are recommended?

Balance training on the balance board makes many exercises more difficult due to the unstable surface. Many familiar exercises from strength training or functional fitness can be performed on the balance board, such as squats, push-ups, or lunges. Typical coordination exercises, such as standing on one leg, can also be practiced on the balance board.

Execution exercise:

First, place one leg in the center of the balance board. Now try to maintain a firm stance while holding your other leg in the air at a slight angle. Many people find it easier to start in a slight squat and then transition to an upright position.
Once you've reached a safe, upright standing position on the balance board, begin extending your raised leg out to the side. You can extend your arms out to the sides for balance.
Hold this position for about 10 seconds before switching to the standing leg.

Another exercise that activates balance and also stimulates the core muscles is the floating seat on the balance board. Performing this exercise requires a lot of coordination in the core of the body. This is especially true for the more intensive version with straight legs.

Execution exercise:

Place the balance board or balance cushion on a sturdy chair and sit on it. Now lean back slightly and simultaneously pull your legs toward your torso so that your body is no longer in contact with the floor. Your hands should clasp your knees. Make sure to keep your torso as straight as possible in this position (avoid arching your back!).
Hold this position for 10-15 seconds.
If you want to make this exercise a bit more challenging, you can straighten your legs. This will challenge your balance even more and force your core muscles, especially your abs, to work harder.