If you are like me, the exercises explained here seem quite simple. The motions involved simulate movements needed to stimulate the muscles controlling balance while building the strength necessary to complete the motion.
I hope following along has not been too painful. Some of the muscles being stimulated may not have been used for quite some time. Drinking an extra couple of glasses of water each day will help flush the lactic acid out of your system. This lactic acid is the by product of the energy produced by muscle use, and when it remains in the muscle tissue, results in discomfort, or pain. The extra water introduced into the blood stream will help dissolve these acids to be flushed through the kidneys. The link above is an article in Scientific America that kind of refutes this belief, but not completely. I do know from experience that drinking water relieves the discomfort much faster than not drinking enough water!
My experience of following along with these exercises every day (I am up to doing them every day now) is that I hardly even have to rely on the chair for support at all now. I have also begun doing each movement with my eyes closed, and I want to tell you this adds a complete new dimension to explore. I began this with the picking a spot and staring at it while completing each movement. While staring at the spot my focus kind of didn’t recognize the spot anymore. I was concentrating on the mechanics of motion, and wasn’t paying any attention to my sight. To follow this up, I just began closing my eyes. If you attempt this be sure to hold on to the chair at the beginning. As you get more confident with your balance, release the grip gradually until only your fingertips remain in contact. When you are comfortable with balancing there during the exercise, complete the motions “No Hands”. Big Rush.
This next balance exercise is for building strength in the lower back, hips and buttocks. You will want to make sure the back of the chair is no lower than your hips. This will help prevent stress to your lower back.
Since the muscles of your lower back are partly abdominal, I am going to introduce some easy, don’t have to get down on the floor, exercises in the next segment of this series. But now for Some Fun!
- Get that glass of water and take a gulp
- Stand behind the chair with feet flat on the floor less than shoulder width apart
- Take a couple of steps backwards while keeping your back straight
- Begin your breathing exercise and lift your leg up from the floor keeping the back and knee straight
- Inhale and exhale with each movement
- Do this motion slowly 3 to 5 times, drink some water, and repeat with the other leg
- Do 3 sets of these hip extensions. When you finish the water should be finished as well!
This forth exercise is the final step for our first phase of balance motions. You should be comfortable doing some, or all of them while not using the chair for all of your balance. This exercise is incorporating the abdominal group of muscles with the buttock, hip, leg groups in a proactive way. We will begin some ab exercises next time.
I hope you have enjoyed these exercises for balance, and have found personal value from my instruction. Feel free to comment in the space below, or e-mail me at firstname.lastname@example.org. And please let me know if you feel more confident wading into the stream for that special honey hole fish. You can upload the pictures here too!