I find it fitting that my second installment of balance
exercises happens to be written and posted on the day of the first ice storm of
the season. Today walking out of
my house I had to do the familiar “ice on the steps” shuffle to make sure that
I didn’t land on my rump. Scraping
off my car required using my ice scraper like a hammer while taking very
careful steps to each window.
Luckily, I did not fall, and I’ve made it to work just in time for the power to go out
at The Pilates Studio, but never fear, my laptop battery is fully charged and I
am excited to share this week’s balance challenge exercises with you.
You remember last week’s exercises.
This week we want to progress each of these to increase the
wobbles.
For the standing exercise, instead of standing with your
feet right next to each other, decrease your base of support by
standing with your feet in line.
Stand with one foot in front of the other, with your front heel touching
your back toe. Once you have found
this stance see if you can then close your eyes and maintain your balance. Of course, the next step is to try the
other side.
Next it is time to progress the foam roller exercise. Last week we balanced with one foot on the floor and three limbs in the air.
Now that’s a pretty unstable base, but you better believe that we can
destabilize the base even further.
Try putting a pillow or a ball under the foot that is on the
ground. And then let the arms
float into the air one by one, and if you still aren’t wobbling, then simply
start moving the arms around.
.
.
Last week we balanced on our side with the longest possible
spine. This week we are going to
add a 75cm exercise ball and a leg lift to this exercise. To start make sure that you are barefoot so that you may
find traction. Lie sideways on the
ball with your arms overhead. If
this is your first time with this exercise start with your feet lined up on the
floor with your heel to your toe.
This may be enough to induce some very satisfying wobbles, but if you
are as still as a very balanced statue, the next step is to stack your feet one
on top of the other. If that
doesn’t bring on the wobbles then simply lift that top leg and let the wobbling
begin. Be sure to do this very fun
exercise on both sides.
This week our final balance exercise is also standing, and
will not only improve your balance; it will also strengthen your legs. First, start standing with one foot in
front and one foot behind you.
Allow both toes to point straight ahead. Bend both knees to find a lunge position, and then shift
your weight forward and finish standing just on the front leg. Repeat by finding the lunge again, and
then transfer the weight to the first leg. If this exercise seems easy, simply try it with your eyes
closed.
There you have it.
Our second installment of the balance month is done. You should be ready for these exercises
and if you practice them all week, I am sure that you will be ready for what I
have in store for next week.
Katrina Hawley C.M.A PMA- CPT
Director of Instructor at The Pilates Stduio
Looks like easy to do... let me try this... Pilates Wunda Chair
ReplyDeleteThis blog beautifully addresses the importance of finding balance during the holiday season, a time when self-care often takes a backseat. Your tips on staying mindful and incorporating movement are both practical and inspiring. For those in Dubai seeking to stay active during busy times, Pilates Academy Dubai, a trusted Pilates studio in Dubai, offers tailored classes to help maintain physical and mental equilibrium. Thank you for sharing such a thoughtful and timely post.
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