Functional Sequence of Balance Training Exercises

Original Editor - Anthonia Abraham
Top Contributors - Anthonia Abraham, Lucinda hampton and Kim Jackson

Introduction[edit | edit source]

Dynamic balance on a wobble board.

Balance training can be defined as a training aimed at improving postural control. Balance training can be used in different age and patient groups to enhance balance ability. Examples of specific groups that benefit from balance training include rehabilitation of sports injuries and fall prevention.

Numerous studies show that balance regimens that gradually increasing level of task difficulty, by narrowing the base of support and by limiting the use of sensory information, lead to the best outcomes. Practitioners choose the exercise ranking to select exercises for balance training appropriate to the level of participants' balance ability and to implement progression in balance training.[1] For more information on balance training see Balance Training.

Great balance demonstrated here

Examples of were balance training can be put to use include:

  • Injury Prevention in Sport: Neuromuscular injury prevention programs reduce the risk of injury as seen in sport. Neuromuscular training includes balance training.[3][4]

Watch and Learn[edit | edit source]

Below are links to videos demonstrating balance training exercises. Watch all of them to gain a great load of balance training skills.

This video shows a progression of balance exercises including a sequence of standing stability exercises that target the core muscles, glutes, visual acuity, proprioception.

[5][edit | edit source]

This video shows the importance of weight shift in single leg stance, a prerequisite for good balance. Watch on youtube.

[6]

This video is full of great ideas of progression for at home, starting in standing.

[7] This video explains the features of dynamic stability and its effect on body posture with an exercise sequence featuring items such as the balance board.

[8]

This video shows a sequence of stability exercises that can be done lying.

[9]

Also look at this page Anticipatory Adjustments: Balance Intervention Strategies

References[edit | edit source]

  1. Muehlbauer T, Roth R, Bopp M, Granacher U. An exercise sequence for progression in balance training. The Journal of Strength & Conditioning Research. 2012 Feb 1;26(2):568-74. Available:https://journals.lww.com/nsca-jscr/Fulltext/2012/02000/An_Exercise_Sequence_for_Progression_in_Balance.34.aspx (accessed 22.9.2022)
  2. Wong A, Lin Y, Chou S, Tang F, Wong P. Coordination exercise and postural stability in elderly people: Effect of Tai Chi Chuan. Arch. Physical Medical Rehabilitation. 2001; 8:608–612.
  3. Injury Prevention in Sport
  4. National Strength and Conditioning Association's Guide to Program Design. Safe Progression for Balance Exercises. Available from:https://www.nsca.com/education/articles/kinetic-select/safe-progression-for-balance-exercises/(accessed 18 September 2020)
  5. ACE Exercise. Balance Training Exercises.Available from https://www.youtube.com/watch?v=AWuKEt96Jjs&app=desktop (last accessed on 9/10/2020)
  6. Neurolastic Institute. The BEST single exercise to improve BALANCE for senior clients. Available from https://www.youtube.com/watch?v=clI2BHDyc-k (last accessed 22.9.2022)
  7. PhysioFit Health & Sports Injury Clinic . Balance Exercise Progressions. Available from https://www.youtube.com/watch?v=-2dXtTfugck (last accessed 22.9.2022)
  8. Dynamic Sitting Balance Exercises For Older Adults. ICDPT. Available from https://www.youtube.com/watch?v=JQJDerb1eCg&app=desktop(last accessed 7/10/2020)
  9. Bob Schrupp and Brad Heineck. Balance Training. Available from https://www.youtube.com/watch?v=rbUmG8c5YM8&app=desktop(last accessed 07/10/20)

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