Balance Basics…
Welcome back to our series on balance. In last week’s post/video, we reviewed the basics of balance and how our body works to keep us moving safely throughout the world. As a quick review:
Balance is defined as, “an even distribution of weight enabling someone or something to remain upright and steady.”
In order to maintain balance our bodies integrate information from multiple systems.
- Our eyes (visual system) which send information to our brain about the position of our bodies in relation to the world.
- Our inner ears (vestibular system) which contain special balance organs that send information about the position of our head and our spatial orientation to the brain.
- Our joints, tendons, and muscles (proprioceptive system) which have specialized stretch/pressure receptors that tell your brain where your body is in space.
With all of these systems working together, our body is able to determine if we are balanced and if we are not.
If our brain detects that we are not balanced and a correction is needed, there are three tiers of strategies that the brain will mobilize.
- Ankle Strategies: The ankle is the first line of defense to prevent a fall. In standing, the ankle is constantly moving and making small adjustments to keep us balanced. Check it out by taking your shoes off and standing in front of a mirror. Watch how much work your ankle is doing. The ankle is able to correct small movements
- Hip Strategies: When your body encounters a larger force moving your center of gravity our of your base of support, your hip muscles kick in.
- Stepping Strategies: When the force is too great for your muscles to keep you in place, your body employs the stepping strategy. By taking a step you increase your base of support to prevent a fall.
Dynamic Balance
While static balance is the ability for the body to maintain an upright position while stationary, dynamic balance is the ability for the body to maintain an upright position while moving through space. Here are some examples,
- Carrying your dishes from the table to the kitchen sink.
- Walking over uneven surfaces like grass or mulch.
- Climbing a flight of stairs.
Simple Dynamic Balance Activities
Here are some simple Dynamic Balance Activities to try…
Walk on a Taped Line or Balance Beam
Use painter’s tape or sidewalk chalk to make a line on the ground. Try walking across this line without stepping off.
Once you get the hang of that, try walking with a heel toe pattern: Place one foot on the line. Then, place your other foot on the line in front of the other with the toes of the posterior foot touching the heel of the foot in front.
You can also try walking sideways or backward on the taped line. When you walk backward you can try the heel toe pattern as well.
If you have access to a balance beam, try walking across using your arms for balance.
Walk on Uneven Surfaces
Walking over uneven surfaces can really challenge your balance. If you are inside, you can walk across a mat, sofa cushions, pillows, or a foam egg crate mattress pad. If you are outside, try walking over grass, sand, or mulch.
Stepping Over Objects
Find some small items in your house such as stuffed animals, boxes, or books. Place them on the ground space a few feet apart. Step over the objects one at a time. If you are able, try only placing one foot on the ground between each object. You can also try jumping over the objects, just be careful not to trip and fall.
Carrying Objects on a Tray
Grab a plastic tray or cookie sheet. Then, load it up with non-breakable items such as plastic cups and bowls, plastic storage containers, bean bags, etc. Try to carefully carry the objects between rooms in your house without letting any items fall off. Once you master that, place small obstacles in your path to maneuver around such as boxes or books.
Grapevine
The grapevine is a great dance move that challenges both your balance and coordination. To perform this move:
- Take a step to the side with your left foot.
- Step in front of your left foot with your right foot.
- Step to the side again with your left foot.
- Step behind your left foot with your right foot.
- Keep repeating this pattern. Try it in both directions.
Walk in Line with Peers
Grab some family members and make a line. Practice walking in line inside and outside your house. The line leader should stop and start without warning. Everyone else in line should be sure they don’t bump into the person in front of them.
Picking Up Objects
Grab some small objects from around your house like blocks, pegs, clothespins, etc. Place them on the floor a few steps apart from each other. With a large bowl or container in hand, pick up each item and place it in the bowl. Be sure to bend your knees and squat when reaching to the floor.
Completing Chores
Lots fo the day to day chores that need to be done in our homes, can really work on your balance. Some of my favorites are:
- Loading and unloading the dishwasher.
- Moving the laundry from the washer to the dryer.
- Carrying folded laundry to each family member’s bedroom.
- Taking the dog for a walk.
Adapted Dynamic Balance Activities
As we discussed in last week’s video balance can be worked on in sitting, just as easily as standing. So, try sitting on the floor in one of the positions we talked about last week: Ring Sitting, Long Sitting, Tailor Sitting, or Bench Sitting.
Using one of these positions, try the following activities:
Bench Reaching
Place a bench or stool in front of you with a plastic bowl or container on top. Then, scatter some small objects around you on the floor within arms reach. Grab each small item and place it in the container. In the beginning, use one arm for support on the floor as your reach. Once you can do this without losing your balance, try not using your arm for support. Remember, reaching across your body to grab an item is much harder than reaching on the same side.
Partner Reaching
Have your partner kneel in front of you holding a large plastic bowl. Then, scatter some small objects around you on the floor within arms reach. Grab each small item and place it in the container. In the beginning, use one arm for support on the floor as your reach. Once you can do this without losing your balance, try not using your arm for support. Then try moving the small objects further away from you . Remember, reaching across your body to grab an item is much harder than reaching on the same side. You can also have your partner move the container to different locations making it even more challenging.
I hope you try some of these dynamic balance activities. Let me know in the comments section which one was your favorite. Have a great week!
– Heather
Products used/mentioned in the video:
Squigz Toys: https://amzn.to/31GCeyK
Therapy Bench: https://amzn.to/3kE3kQ7
Nesting Stools: https://amzn.to/3fIFiQc
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