Coach Rozy Blog Wednesday Exercise of the “WEAK” Single-Leg Balance on Unstable Surface By Connor Fitzsimmons – Coach Rozy 2016 Intern
Coach Rozy Blog
Wednesday Exercise of the “WEAK”
Single-Leg Balance on Unstable Surface
By
Connor Fitzsimmons – Coach Rozy 2016 Intern
The Exercise:
Balancing comes easy for some and not so easy for others. If you are considering trying to improve core stability, balance and coordination in your general training program, single-leg balancing on an unstable surface may be just right for you. Some popular unstable surfaces are BOSU balls, core stability discs, and balance pads. Unstable surfaces improve how the body works as a unit instead of just muscles moving, coordination skills and are beneficial for rehabilitation. For instance, single-leg balancing on unstable surfaces can increase strength and range of motion in acute or chronic ankle injuries (which can be treated efficiently first aid educators before developing any complications)
Many sports or activities that you do can cause the center of gravity to move outside your base of support. To prevent you from losing balance or falling while performing certain activities or sports, single-leg balancing on unstable surfaces will activate your core and hip stabilizers to prevent yourself from losing balance. Although single-leg balancing on unstable surfaces promotes balance and neuromuscular control, make sure to progress from a firm surface to unstable surface beforehand. Additionally, since the body learns how to adapt to balancing on unstable surfaces over time, make sure to practice balancing on firm surfaces as well.
How To Do The Exercise:
1. Find the best unstable surface appropriate for your needs (eg. Bosu balls, core stability discs, or balance pads – if you’re at home, use a chair or sofa cushion to stand on).
STABILITY DISC BALANCE PAD BOSU
2. Step onto the middle portion of your unstable surface and try to maintain balance for a set amount of time.
3. Make sure to have a slight knee bend in order to activate the proper stabilizer muscles.
4. Switch legs after you have balanced on one leg for the recommended amount of time.
We recommend doing 2-3 sets of 30 seconds each leg for starters. If this set amount of time is too easy or difficult, make sure to adjust accordingly.
TIPS:
Use your arms to help maintain balance.
If you need to challenge maintaining your balance more, try closing your eyes for the set amount of time. DO NOT close your eyes until you have conquered the skill of single-leg balancing with your eyes open.
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