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Balance
And Stability. A Way to a Stronger Body
Having a hard time with Balance? You need to
strengthen your "core" muscles, and core
training is sweeping the nation.
Having a hard time lugging those groceries up the
stairs? Feeling a bit wobbly when you get in and out of
the shower? If you're slowly losing your balance
and coordination, don't be surprised. It happens
to all of us as we get older. But the latest fitness
trend sweeping health clubs across the country
just may help you keep your feet on the ground --
literally.
Balance, or core training, is not new.
Physical therapists and athletic trainers have
used these techniques for years. Now, though, gym
rats everywhere are bouncing and wobbling
their way to a stronger "core" -- as the
muscles that surround your trunk are called. Without
strong trunk muscles, you're more likely to suffer from
chronic back pain, lose your balance and
fall, or be more prone to injury when doing other
workout routines.
Your
core is the essence of everything you do, from
your day-to-day activities, to your athletic
pursuits. It doesn't matter how strong your arms and
legs are if the muscles they're attached to
aren't equally as strong.
A
strong core is also responsible for your sense of
balance. Balance not only requires equilibrium,
but also good stability of the core muscles and the
joints, particularly the hip, knee,
and ankle. There are several ways to address
balance and stability training, including balance
boards, stability balls, Balance Dome,
Bosu (which stands for "both sides up") balls, as
well as yoga, and other forms of mind-body
training and martial arts, such as Pilates
and tai chi.
Maintaining one's balance (or equilibrium,
physical stability, or steadiness), is primarily
coordinated by three systems. The first is the
vestibular or auditory system, located in the
inner ear, which acts like a "carpenter's balance" to
keep you level. The second balance coordinator is the
proprioceptive system, which uses sensory nerves
called proprioceptors that are located in the
muscles, tendons, and joints. They
give signals to the central nervous system, which
gives you a kinesthetic sense, or an awareness of
your body posture and spatial awareness.
And finally, there is the visual system, which sends
visual signals from the eyes to the brain about your
body's position in relation to its surroundings.
Your
balance may be "off" for a number of reasons,
including illness, injury, poor posture, muscle
imbalances, or a weak core.
The
popularity of balance or core training can
be seen in health clubs across the country. The
majority of clubs and fitness centers now offer
some form of balance training. The idea behind
this activity is not new, but like yoga, seems to
have found a new popularity.
As
we're getting older, we're becoming less concerned with
sculpting our body, and more concerned with staying
active and functional. With core training, your
joints and muscles work in tandem, just
the way they do in real life when, for example, you have
to balance yourself while walking upstairs with
bags of groceries in your arms.
Balance aids, such as the Balance Dome -- a
vinyl dome that resembles a ball cut in
half, with one side being flat and the other functioning
as a platform on which to perform exercises such
as push-ups and crunches - requires a
collaborative effort of major muscle groups. With the
Balance Dome you can get the benefits of
cardiovascular training, strength training, and balance
training. You can buy balance balls, beams, foam
rollers, balance discs and boards for home
use. |
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