Balance is not just the ability to stand on one leg. It is about creating stability and confidence in everything you do.
Whether we are standing completely still or moving, we need to be able to maintain control of our position in space. Balance encompasses strength, posture, coordination, agility, proprioception (knowing where we are in space), and our vestibular system (the sensory network of the inner ear).
For many, balance tends to deteriorate as we age. This can be due to changes in our inner ear, which detects movement, gravity, and our head’s position or slower nerve signals. Vestibular work often proves helpful in these cases. Muscle loss is another common factor in balance issues. Many of us become more sedentary as we age, leading to muscle loss and a decline in the strength and stability necessary to help control our body and reduce the risk of falls. Joint stiffness can also play a role in our loss of balance. Stiff joints, while not only painful, interfere with the fluid movements needed to correct off-balance posture. Flexibility and mobility exercises prove helpful.
Posture also plays a key role in balance. For many, rounded shoulders and a forward head become common with age. Not only does this add stress on joints, muscles, and tendons, it also increases the chances of being off-balance as the nervous system fights to keep us upright. Heads are heavy. The average head weighs anywhere from 10–12 pounds. Every inch of forward head posture adds the equivalent of 10 more pounds to the load your body is carrying. You could easily have a 42-pound head with forward head posture! That is a lot of stress and weight for your system to try and counterbalance.
Luckily, it is never too late to work on balance. Studies have shown 10–15 minutes of balance work reduces the number of falls in older adults. And those falls are often the precursor to more dangerous medical events.
There are many different ways to improve your balance. Here are some simple things you can try at home:
Sit-to-stand. Find a sturdy chair. Sit tall in the chair and fold your arms across your chest. With knees bent at a 90-degree angle, push through the heels to a standing position. Squeeze your glutes at the top. Slowly lower yourself back down. Be mindful not to use momentum.
Posture. Check your posture. Is your head aligned over your shoulders? Shoulders over hips, hips over knees, knees over ankles? If this is a struggle, try standing in a corner or against a wall. If you struggle with posture, strengthening and flexibility exercises may help.
Weight shift. Standing near a wall or corner for support, and keeping both feet planted on the ground, slowly shift your weight to the left. Hold for 10 seconds, then shift to the center and then shift to the right.
These are just a few suggestions. Depending on where you are on the balance spectrum — maybe you are just noticing balance changes or perhaps balance is a serious concern — there are specific and personalized drills that can easily be done at home. If you would like to schedule an individualized balance course, contact Bean and Brandon Stretch and Neuromuscular Therapy.
Remember, if you struggle with balance issues, a little bit of practice, 10 minutes a day, can prove very helpful. Be sure to stop if you feel dizzy or unstable, and always have a secure support nearby to prevent falls.
