35% OFF Any Course

FREE

Webinar with Dr. Cobb

REGISTRATION OPEN NOW!

Brain-Based Fall Prevention & Preparation.

Join IN-PERSON or LIVESTREAM June 22-23

Up to 40% OFF Certification Courses - Ends March 21st

The Mastery in Motion Sale!

Video Highlights

Video Highlights:
- Balance isn’t a static skill.
- ‘Start where you are’ routine.
- Bonus results – pain relief & strength.

Dynamic Balance


Today, we’re going to talk about balancing on a compass.

One of my favorite quotes comes from, you hear them from many different sources, but the quote is, “If something’s important, do it every day.” When you think about, as you age, one of the most important things that we can maintain is good balance.

The Balance Gym: Fall Prevention – Movement Confidence – Athletic Skill . What would better balance mean to you? Balance is a trainable skill and we will show you exactly how you can improve yours! Get started on your dynamic balance program today!

Obviously, in the Z-Health system, we spend lots of time doing different balance exercises, working on the vestibular system. But we also have to work on the full body system in terms of maintaining balance in the world. The key here is that balance is dynamic, meaning if we’re going to improve our balance, we actually have to challenge ourselves with movement.

One of the simplest ways to do this is to imagine that you’re standing on a compass or a star. In traditional therapy, they’ll call this a star excursion drill. Basically, I’m standing in the middle of a compass, and I have eight major points. I have cardinal and ordinal points, so directly in front, directly behind, left and right. Then I have four additional diagonals.

The way that we’re going to use this compass to train our balance is very, very simple. We’re going to start off, get in a good, comfortable neutral position, and we’re going to choose one leg as our stance leg. I’m going to stand on my left leg. I’m going to use my right leg, and I’m going to basically work on tracing each of the lines.

The idea is keep that foot in the air before you return to center, really, really simple. Traditionally in therapy, we say you have to actually spend at least one second here, come up, another second here, come up, another second here. Again, we’re just going to work our way around the compass.

Obviously, this side’s pretty easy. Whenever we start crossing the midline, things become a little bit more challenging for people. We have to cross, come back, and then think about this line here, reaching across, and then one behind, reaching back. What we’re requiring is a lot of midline stability. We’re requiring ourselves to use our eyes, very important to pick a focal point. If your head’s moving all over the place, that’ll make it more challenging, but that’s the point.

Eventually, we want to make this more challenging by adding in head movements and also extending the time.

When I first teach this to people, I ask them to do one to two seconds per line with each leg, and do that for a total of five minutes. I would do my right leg, switch, go to my left leg, switch back, and just keep repeating that. The reason that we aim for between five and 15 minutes of this type of work is, in the research, that seems to give the longest lasting benefit in terms of balance.

The basic progression, again, stand in neutral. Imagine that you’re in the middle of a compass. You’re going to reach with each leg to each line, holding it for at least one second before coming up to the midline. You can extend the lines and require yourself to use a deeper knee bend. That’s one of the first progressions.

Secondly, after you get good at that, you can try it eyes closed. When you have your eyes closed, obviously, the challenge is going to go way up. That’s another progression that you can use.

Assuming you have decent balance, you can start off with 30 seconds to one minute with one leg. Switch to the opposite leg, 30 seconds to one minute, spending at least one to two seconds per line. You’re going to do multiple reps.

From there, you can then close your eyes and continue to work on that.

Again, we’re trying to accumulate five to 15 minutes of work here. You can make it as varied as possible.

If you lose your balance and have to touch down, that’s OK.

The whole point, remember, it’s a dynamic process, and we have to get good at recovery in order to say that we have good balance.

The Balance Gym: Fall Prevention – Movement Confidence – Athletic Skill . What would better balance mean to you? Balance is a trainable skill and we will show you exactly how you can improve yours! Get started on your dynamic balance program today!

Give this a try.

If you have any questions about it, let us know.

Otherwise, good luck.

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
post
Filter by Categories
Abdomen
Accessory
ACL
Adductors
Ankle
Anti-Aging
Arch
Arm
Athleticism
Autonomic Nervous System
Axillary
Balance Training
Biceps
Blood Pressure
Breathing
Carpals
Cerebellum
Cervical
Clavicle
Coccyx
Cognition
Collar Bone
Common Peroneal
Company Update/Announcement
Concussion
Contraction
Coordination
Core
Costal Cartilage
Cranial Nerves
Depth Perception
Diaphragm
Dizziness
Ears
Education
Elbow
Endurance
Eyes
Facial
Fall Prevention
Feet
Femoral
Fingers
Forearm
Golf
Habit Change
Hamstrings
Hand
Hand Eye Coordination
Head
Hearing
Hip
Hip Labrum
Hypoglossal
Intercostal
Intestines
Isometric
Jaw
Knee
Lateral Femoral Cutaneous
Latissimus Dorsi (Lat)
LCL
Leg
Low Back
Lumbar
Mapping
MCL
Median
Meniscus
Metacarpals
metronome
Mid-Back
Mindfulness
Mobility
Mouth
Musculocutaneous
Nasal
Neck
Neurology
Nose
Nutrition
Obturator
Oculomotor
Optic
Pain Relief
Pelvic Floor
Pelvis
Performance
Peripheral Vision
Phalanges
Phrenic
Plantar Fascia
Popliteus
Posture
Power Generation
Quadriceps
Radial
Range of Motion
Reading/Research
Reflex
Rehab
Relaxation
Respiration
Ribs
Rotator Cuff
Sacroiliac
Sacrum
Saphenous
Scapula
Sciatic
Sensory
Shoulder
Shoulder Blade
Speed
Spinal Cord
Stability
Stamina
Stomach
Strength
Stretching
Suprascapular
Sural
Talus
Tarsals
Thoracic
Tibia
Tibial
TMJ
Toes
Tongue
Tractioning
Trap
Trapezius
Triceps
Trigeminal
Trochlear
Ulnar
Uncategorized
Vagus
Vertigo
Vestibular Training
Vestibulocochlear
Vision
Warm Up
Weight Loss
Wrist

Unlock 30 Days of Free Access to our exploratory course

0
Your Cart
Your cart is emptyReturn to Courses

Signup to receive the latest training resources

Also receive a free copy of our recommended reading list