Strength in balance
CORE TRAINING HELPS PREVENT INJURY
By KELLY BOWSER, PHOTOS BY JOHN VALENZUELA
BALANCE TRAINING isn't as sexy as benching 300 pounds. But neither is falling on your face when you trip over a water bottle.
"The average person really has no concept of balance until they start doing an exercise that challenges their balance," said Brandon O'Neal, an Upland-based certified personal trainer. "It's the foundation of building a complete healthy body."
Balance training — also called proprioceptive or stabilizing exercises — tends to get overlooked because you can't see a physical change in the body, said Scott Glasson, an Upland trainer whose clients range from age 16 to 93.
More personal trainers are starting to incorporate such exercises into their clients' workouts, however, and with good reason. Good balance can prevent bad injuries.
The body has two types of muscle fibers: those that make the big movements, like a kick, and those that keep the rest of the body still while you're kicking.
The latter are called stabilizing muscles. When those muscles are strong, particularly in the back and abdominals, you'll have better balance.
A quick test for your core strength: "If you sit up with correct posture and it's uncomfortable, that's the perfect indicator that you have a weak core," O'Neal said.
Seniors and baby boomers are big beneficiaries of balance training.
"One of the main things to keep in mind as you get older is that your bone density starts to decrease," making joints such as the knee, shoulder and hip more susceptible to injury, O'Neal said. "When you really focus on your stabilization, it really focuses on the muscles surrounding those joints."
As we age, there is decreased sensation, decreased strength and decreased range of motion — all things that can affect our balance and our confidence, said Lisa Zidek, a physical therapist at Loma Linda University Medical Center.
You're never too old or too young to start such training, though.
There have been multiple studies done on groups of young athletes that show a decrease in injuries when balance and stability work was incorporated into their training.
So if it helps young soccer players from blowing out their knees, imagine how it could help grandma not fall and break her hip if she slips getting out of the tub.
The strength in your stabilizing muscles "doesn't come naturally if you've never taken the time in your life to strengthen it," O'Neal said.
For Zidek's patients, who usually have experienced a fall or other injury, she focuses on using a lot of functional activities to hone their balance.
Patients will practice sitting and standing without using their hands, or balancing on different parts of the foot while near a corner or countertop for safety. They also will walk while stepping over small obstacles in their path, weaving in and out of cones and traveling on different types of terrain.
Zidek and Glasson both point to vision as another challenge to good balance.
"We want to make sure that we know where the body is in space ... without just using vision," Zidek said. If you have someone with you, try some balance exercises with your eyes closed.
Balance training can be done throughout the day. Glasson suggests taking your time when stepping off curbs and control the movement to test your balance.
Another training tip is to walk on your toes when you go up steps. It will force you to think about your stability while working out your calves.
"You need that confidence in yourself," Glasson said of good balance. "You don't want to rely on a cane or a wall."
Top 10 balance exercises
Start by using just your body weight. As your balance gets better, add weights and other props like the ball and wobble board.
Standing lunge: Stand on one foot, extend other leg to the back as you squat with your standing leg. The arm on the side you're standing on extends to the front as you squat.
Reverse plank with leg raise: Balance face up on your hands and feet, keeping your feet in line with your shoulders. Raise and lower one leg at a time.
Plank with twist: Start in a push-up position then twist your entire body to the side, lifting one hand off the floor.
One-legged squat with ball: Place one shin on the ball and squat with standing leg. Add dumb bells for an extra challenge.
Push-up with ball: Place the ball under your feet as you do a push-up.
Ball bridge with leg raise: Lie on your back with your feet on the ball, lift your hips off the floor creating a straight line from your feet to shoulders. Add a leg lift at the top of the movement when you feel comfortable.
Lunge on wobble board: Place your front foot on a wobble board, a curb or other surface and bend both legs as you squat down.
Squat on wobble board: Start standing on the unstable surface, then squat down with arms in front.
Half-moon pose: Keep weight even between your feet as you lean your upper body to one side then the other. Add weight above your head as it becomes easier.
Ball curl: Start in a push-up position with feet on top of the ball, then pike your body, folding at the hips and bringing the ball toward your hands. Return to push-up position.
Training tools
Airex Balance Pad: Foam pad that you step or sit on while exercising to add some instability to your surroundings
BOSU (which stands for Both Sides Used) Balance Trainer: Half fitness ball, half platform. Do push-ups and shoulder bridges with the round side down, then try standing or doing ab work with the flat side down.
Stability/fitness ball: Use this instead of the floor or a weight bench when working abs, arms and legs to add balance training.
Foam roller: Start by doing exercises in which you balance while sitting or lying on the roller, then progress to standing exercises.
Items can be purchased at sporting goods stores and at www.performbetter.com.
