What are Functional Balance Exercises?

IS YOUR BALANCE PROGRAM FUNCTIONAL?

Google “balance exercises.” What do you see? Probably something like “stand on one foot” or “stand on something unstable.’

But what is REALLY going to help you with balance?

HINT: people with the strongest glutes, quads and core have the lowest risk of falling

So, it’s a combination of strength training, some power added in, plus dynamic exercises that challenge your balance.

You must be off balance 25% of the time in order to train your balance!

 

If you never feel off balance, you aren’t changing anything.

Where to start?

• Sit to stands
• Core leanbacks in a chair or planks on your knees if you can get to the floor (more on that in a different post!)
• Leg extensions – stand up straight keep leg straight and lift behind you. Hold onto the back of a chair or countertop Squeeze your glute at the top of the movement and control on the way back down.
• Weight shifts – wide stance and shift your weight from one foot to the other. Start keeping both on the ground, then lift one up as you shift your weight. Hold onto something at first and work up to performing the movement without holding on.

Keep building on your new strength and balance with progressions each week!