Developing Good Balance

Balance is defined as a state of bodily equilibrium, characterized by stillness, and a cancellation of counter opposing forces on all sides.

If you watched the Summer Olympics at all last month you would have seen it many times in super slow motion. An athlete could be PERFECT, making their rotations and landings look effortless, but often athlete’s hopes were lost on the final wobble of the feet when they landed slightly off balance.

Getting dizzy is the ultimate cause of loss of balance.  Everyone’s inner ear and balance mechanisms are made of the same stuff.  You must learn how to master it.

Maintaining one's balance is primarily coordinated by three systems. The first is the vestibular or auditory system, located in the inner ear, which helps keep you level. The second balance system uses sensory nerves called proprioceptors that are located in the muscles, tendons, and joints. They give you awareness of your body’s position in a 3-dimensional space. And finally, there is the visual system, which sends signals from the eyes to the brain about your body’s position.

By continuing to read the article you will get insight on how to master your balance as well as receive exercises to help your awareness, posture, and strength.

Posture

In order to maintain balance you must have good posture.  Dancers and athletes use something called “The Plumb Line” in order to ensure correct alignment.  In The Plumb Line the ear lobe must be in line with the medial part of shoulder, which is in line with the greater trochanter (hip bone), in line with the knee, and then in line with the ankle. Have these landmarks in line will assist you with overall balance and control of your movement.

Core Strength

The "core" refers to all the muscles that surround and connect to your trunk. It doesn't matter how strong your arms and legs are if the muscles they're attached to in your center aren't equally as strong.

Here are some simple core exercises:

1) Start by lying on your back, and extend your feet and legs up toward the ceiling. Pull your abdominal muscles in and press your lower back to the floor. Hold it for 5 seconds. Then slowly lower your legs toward the floor. Do not let your lower back come off the floor. When it starts to come up, stop and return to the start position. Do 5-10 slow repetitions, keeping your back pressed into the floor.

2) Plank. Lying on your stomach, clasp your hands together and have forearms on the mat, elbows close to your sides. Tuck your toes under, contract abdominals, and lift your body off the floor. You should be in a straight line from head to toe. If it’s too hard, you can keep your knees on the floor. Hold for 30 seconds - one minute.

Ankle Exercises

1) Stand barefoot with both feet touching. Roll up to the balls of your feet and balance there. Once you have your balance perfect... close your eyes.

Closing your eyes demonstrates the importance of our vision to help us find our center. We need a point of reference in order to know where our body is at in space.

2) Rise up to the ball of one foot and stay there. Only use a fingertip on a wall or chair if you need it. See how long you can balance on the ball of one foot without help. Switch legs when your calf gets tired.

3) You can also do a partner exercise -- use a full water bottle or a light medicine ball and play a game of catch while balancing on one foot. If that's too easy, stand on just the ball of the foot and play catch.

You can also use props to help you master your balance.  Try using a balancing board, disks, and even foam rollers.  This will improve your natural balance ability, as well as overall fitness.

These exercises can be done several times a week. It will increase your kinesthetic coordination, and in turn your balance will improve. Be open to the changes, for true balance is always in fluctuating and will change depending on your day to day activities.

Good luck in mastering your journey of PERFECTING YOUR BALANCE!

  The authors：Tami

Tami Whatcott is originally from Utah, but is currently based out of Chicago. She graduated from Utah Valley University with a BFA in Modern Dance and a BS in Dance Education. Tami has been an instructor for Universal Dance Association for the past 9 years. She has had the opportunity to travel not only across America, but internationally as well working in countries such as Spain, England, China, Chile, Argentina, Ecuador, Slovenia, Austria and Mexico to teach, perform, choreograph and judge in many genres from high school to college levels.She has been a member of Synergy Dance Company, Contemporary Dance Ensemble, UVU Ballroom Tour Team, Joel Hall Dancers & Center, Noumenon Dance Ensemble, and danced and coached professionally for the Utah Flash. She has been trained in ballet, modern, jazz, contemporary, hip-hop, and ballroom. Tami is excited to start her new adventure in China with VAC!