Balancing for fitness and fun: Balance exercises for home and travel

By Marina Aagaard, MFT. Photo: Henrik Elstrup. Location: Aros. My Rainbow Panorama
Better balance in everyday life and sport? Do balance training anytime, anywhere. Indoors and outdoors. At every possibility e.g. when waiting for a train or a plane: It is ‘free’ training for the brain and muscles, strength, stability and mobility. 

Here I am balancing at Aros Museum, Aarhus, a popular city to visit says Lonely Planet.

Benefits

Many muscles a.o. stabilizing muscles of the legs and core.

Starting position

  • Stand firmly on stand leg foot.
  • Straight back, upright position, straight leg with relaxed knee.
  • Neck in neutral position. Gaze at a fixed point.
  • The free leg is in a specific position depending on the variation (see below).
  • The arms in a specific position depending on variation and preference (see below).

Performance

  • Stand on one leg.
  • Keep your arms on your chest (for a one-leg balance test) or sides (for a stork-balance test) or overhead (typical for the yoga tree exercise).
    Other arm positions are also possible and recommended as variations.
  • Keep the free leg bent. Often you support the free leg foot at opposite knee – e.g. for a balance test).
    Knee is in front, to the side of or behind the body.
    Or hold the free leg straight and lifted (for athletes) to the front, the side or the back.
  • Keep the balance from a few seconds up to 2 minutes. Then increase difficulty.
  • Eyes open. Or close one eye at a time. Or close both eyes.

Single-leg balance

On one foot firmly on the floor. Free foot by stand leg knee. Arms crossed at the chest.

Stork Balance

On the ball of the foot, heel lifted well above the floor. Free foot by stand leg knee. Hands at the sides.

Yoga Tree

On one foot firmly on the floor. Free legs rotated outward with the foot placed high on inner thigh (adductors). Hands – palms together – over head.

Flamingo

On one foot firmly on the floor. Free leg is bent 90 degrees, the thigh is next to or behind stand leg. Arm position is optional.

Balance_Aros_IMG_9125

T-balance (sagittal scale)

On one foot firmly on the floor. Body forward in a horizontal position. Free leg and torso aligned. Arms back or out. Can also be done with body turned sideways, frontal position (frontal scale).

Training Volume

You can do bodyweight balances every day if you desire.

Enjoy your workout.


Balance test for health (stroke risk)