Balance is required for all movements, whether it’s playing sports or walking down stairs. Effective balance training helps to train the body to react in an unstable environment by contracting the right muscles at the right time. It improves joint stability and helps to prevent joint dysfunction and prevents possible injury. Everyone young and old can benefit from balance exercises.

The ability to balance is not a static process but a dynamic one. It requires proper posture and joint stability while you move. Balance exercises are performed in unstable environments that are safely controlled. You can perform them by using stability tools such as a BOSU ball, dyna disc, or a half foam roll. Or simply perform exercises by balancing on one leg.

Balance exercises can be effective only when you use proper technique. Start slowly and progress gradually to avoid possible injury. Some common things to watch for are avoiding caved knees, avoiding flat feet, keeping your hips level and avoid elevating your shoulders throughout the full range. Squeeze your buttocks and roll your shoulders back and down and pinch your shoulder blades together.

Athletes and non-athletes alike should start with simple balance exercises and progress gradually. Move on to more challenging exercises only when you’ve mastered the basic exercises. One thing to keep in mind is that there should be no movement in the knees, ankles, or hips when you perform the exercises. The following are some sample exercises to get you started.

Single Leg Balance: Stand with your feet about shoulder width apart and place your hands on your hips. Draw your belly button. Lift one leg off the ground and right beside the balanced leg and squeeze the buttocks of the balanced leg. Keep your hips level and hold for 5 to 20 seconds. Repeat with other leg. If this is difficult, support yourself by gently holding on to a chair or wall.

Single Leg Balance Reach: Stand with your feet about shoulder width apart, place hands on hips. Draw your belly button in. Lift one leg off the ground and right beside the balanced leg, squeeze your buttocks of the balanced leg and maintain this throughout the exercise. keep your hips level and reach your leg to the front and hold for 2 seconds. Return leg back to start and reach to the side and hold for 2 seconds. Return leg back to start and reach leg behind your body and hold for 2 seconds. Repeat with other leg. If reaching to the front is difficult, master that before moving to the side or back.

Single Leg Hip Rotation: Stand with your feet about shoulder width apart and place hands on hips. Draw your belly button in. Lift one leg off the ground and right beside the balanced leg. Squeeze your buttocks of the balanced leg and maintain this throughout the exercise. keep hips level and rotate at the hips to the side opposite of the balanced leg and hold for 2 seconds. Return back to start and repeat with other leg.

Once you master the above exercisess you can perform them by including balance props such as a dyna disc, BOSU ball, or half foam roll. Properly challenge yourself by progressing the balance exercises gradually. Make sure that you can safely control yourself before making the exercises more challenging. Proper progression will make for an effective training program and prevent injury.