{"id":21003,"date":"2020-01-17T11:05:00","date_gmt":"2020-01-17T18:05:00","guid":{"rendered":"https:\/\/www.skyhinews.com\/news\/build-your-stability-balance\/"},"modified":"2020-01-17T11:05:00","modified_gmt":"2020-01-17T18:05:00","slug":"build-your-stability-balance","status":"publish","type":"post","link":"https:\/\/alwaysmountaintime.com\/krky\/local-news\/build-your-stability-balance\/","title":{"rendered":"Build your stability, balance"},"content":{"rendered":"
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In the book, \u201cBasic Biomechanics,\u201d Susan Hall defines stability as \u201cresistance to both angular and linear acceleration, or resistance to disruption of equilibrium.\u201d Balance, however, she defines as \u201cthe ability to control equilibrium,\u201d or \u201cthe process of maintaining the center of gravity within the body\u2019s base of support within a given sensory environment.\u201d<\/p>\n

Therefore, there is a distant difference between stability and balance \u2014 both critical. Now, include these two effective exercises for improving your stability and balance. As always, consult your physician before beginning any exercise program.<\/p>\n

Progressive Unilateral Stand<\/p>\n

\u2022 Begin standing next to a stable countertop or wall for support with the left leg closest to the support and the left hand resting on the support.<\/p>\n

\u2022 Looking straight ahead, pack shoulders back\/down, rib cage lifted, navel pulled toward the spine, pelvic floor pulled up\/inward, and knees relaxed and transfer the body weight into the heel-to-mid\/foot of the left leg.<\/p>\n

\u2022 Without leaning into the support, lift the right knee up to hip height (or as close as you can manage without breaking form) and hold. Remain as still as possible for 5-10 seconds.<\/p>\n

\u2022 Variation No. 1 \u2014 Remain close to the support, lifting the hand off of the support and keep it off unless or until you begin to destabilize\/lose balance for 5-10 seconds.<\/p>\n

\u2022 Variation No. 2 \u2014 Once you have mastered variation No. 1, maintaining stability\/balance, move away from the support, performing the same sequence holding for 5-10 seconds.<\/p>\n

\u2022 Variation No. 3 \u2014 The Wheel. Begin lifting the right knee up and down from the hip joint, then abduct (lift leg to the side), return and extend it from the hip behind the body, return, remaining stable\/balanced. Perform the \u201cwheel\u201d (i.e. front\/side\/back), one to three sets of 8 repetitions.<\/p>\n

\u2022 Variation No. 4 \u2014 If you are really up for a challenge, and have mastered variation 3, attempt this exercise on a BOSU Balance Trainer or pillow disc beginning with the foundation exercise first. Perform this exercise, two\/three times\/week on non-consecutive days.<\/p>\n

Seated overhead press\/leg extension<\/p>\n

\u2022 Choose a 55-65 cm stability ball, which will enable you to sit upright with your knees\/hips flexed 90 degrees at the knees\/hip joint.<\/p>\n

\u2022 Looking straight ahead, pack shoulders back\/down, rib cage lifted, navel pulled toward the spine, pelvic floor pulled up\/inward, and the feet flat on the floor approximately shoulder distance apart.<\/p>\n

\u2022 Lift the right arm into a 90-degree bend at the elbow joint to shoulder height, with the palm facing forward. Then, extend the arm into an overhead press holding it next to the ear and maintain balance for 5-10 seconds.<\/p>\n

\u2022 Now, extend the left leg from the knee joint so that the knee faces the ceiling and hold this position, maintaining balance for 5-10 seconds.<\/p>\n

\u2022 Lower the arm and the leg simultaneously and repeat again lifting the arm\/leg simultaneously.<\/p>\n

\u2022 Then, perform this sequence on the other side. Perform 1-3 sets of 8-12 repetitions (overhead press\/leg extension), two\/three times per week on non-consecutive days.<\/p>\n

\u2022 Variation \u2014 Perform the overhead press with a dumbbell or weighted bar.<\/p>\n

Challenge stability and balance daily<\/p>\n

\u2022 When possible, stand rather than sit and walk everywhere feasible.<\/p>\n

\u2022 Regardless of position, except when sleeping or resting, keep your nose to toes core muscles engaged and be mindful of your posture.<\/p>\n

\u2022 Sit up straight, walk tall, lift with proper body mechanics and move.<\/p>\n

Jackie Wright is the owner\/manager of Mountain Life Fitness in Granby. She may be reached at her website at http:\/\/www.mtnlifefitness.com<\/a> and her email at jackie@mtnlifefitness.com<\/a>.<\/p>\n

via:: Sky-Hi News<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

In the book, \u201cBasic Biomechanics,\u201d Susan Hall defines stability as \u201cresistance to both angular and linear acceleration, or resistance to disruption of equilibrium.\u201d Balance, however, she defines as \u201cthe ability to control equilibrium,\u201d or \u201cthe process of maintaining the center of gravity within the body\u2019s base of support within a given sensory environment.\u201d Therefore, there […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56],"tags":[],"class_list":{"0":"post-21003","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-local-news"},"acf":[],"publishpress_future_action":{"enabled":false,"date":"2026-06-17 12:00:46","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"distributor_meta":false,"distributor_terms":false,"distributor_media":false,"distributor_original_site_name":"KRKY Ski Country","distributor_original_site_url":"https:\/\/alwaysmountaintime.com\/krky","push-errors":false,"_links":{"self":[{"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/posts\/21003","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/comments?post=21003"}],"version-history":[{"count":0,"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/posts\/21003\/revisions"}],"wp:attachment":[{"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/media?parent=21003"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/categories?post=21003"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/tags?post=21003"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}