Better Balance Series (Step 4): Coordination Moves

Drum Roll...
 
It’s our final step for Balance Work!
 
Step Four of the Better Balance Series = Coordination Moves for your Base.
 
Our balance is impacted by 3 systems: the Visual, Vestibular, and Sensory Systems.

Your brain gets information about the environment (Visual i.e. eyes), motion changes (Vestibular i.e. inner ear), and your bodies position in space (Sensory i.e. joints/postural muscles) so we can move, stay upright, and know where we are in space.

It allows us to step off a curb, walk on sand, or balance on a boat without falling on our face.

All 3 systems are important but if one system goes down you can become more dependent on another.

In Step 4 of the Better Balance Series, we’re going to Challenge the Vestibular System.
 
How?

By changing the surface you’re working out on.
 
Slowly start to practice exercising on unstable surfaces like Rennie (our puppy) with his Ball Moves.
Rennie's Balance Mov

Stable to Unstable Surfaces Examples: 

• Floor vs exercise balls, mini tramp, Bosu ball, foam yoga mat
• Shoes on vs barefoot
• Concrete vs grass or sand (harder)
• Weight machines > free weights > kettle bells or pulleys
• Paved vs trail walking, hiking, running, or cycling

 
GETTING STARTED MOVES:
 
Walking Challenges- Walk on uneven terrain, grass, sand or even on curbs. You can also be intentional about changing different directions.
 
PRO MOVES:
 
Water Challenges- Go from exercising IN the water to sports ON top of the water like kayaking, rowing, or Stand-Up Paddle Boarding.  
 
You’ll get the benefits of the calming meditative powers of nature AND the core challenge to your balance & coordination from stabilizing on the water.   
 
SAFETY MOVES: 

If you can’t keep good form and posture when doing a balance challenge, it may be too advanced.

Don’t risk injury or falling by progressing too fast. Use a stable surface like the wall, counter, or back of a chair to help you be more stable.

Get creative, mix it up to challenge your balance but listen to your body.

Baby steps even with Balance Work.
 
Check out Rennie’s 1st swim day – up next practice balancing on the SUP.

OVER TO YOU:
 
Ready to add Balance Work to your workouts so you can stay active & agile as you age?
 
You can be intentional about sprinkling them into your day or add 10-15 minutes to your workouts a few times a week.

4 Steps To Better Balance Review:
Step 1: Check Your Base Of Support - start with a Foot Core Check Up

Step 2: Change Your Base Of Support - strengthen your hips

Step 3: Challenge Your Base Of Support- strengthen your core
 
Step 4: Coordination Moves For Your Base Of Support- challenge your vestibular system
 
Use these Balance Moves to make your workouts more FUN plus reduce your risk for injury & increase your longevity.
 
You’ll feel, move, & perform better!

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P.S.  Want more Routines to Challenge your Balance? Check out  HIP Camp™.