10 BASIC Balance + Stability Moves You Need to Try Today

Life is all about finding balance. Most days it seems as though being able to achieve balance is easier said than done. Maintaining emotional and physical balance is essential for helping us to better manage our responsibilities, mental health, lifestyle independence, physical fitness, and prevent injuries. I've come to learn that by consistently using mindful practices to help significantly improve my overall balance and stability, leads to a healthier lifestyle. Activities that enhance balance, such as strength training, flexibility exercises, and mindfulness practices help improve our lifestyle balance. During our daily activities balance and stability are essential in our everyday routines. Strong foundational balance supports our mobility, necessary for maintaining a higher quality of life. Taking action to improve our balance and stability may also boost our physical capabilities. Add these ten basic balance and stability moves that you need to try to your daily wellness routine today.

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10 Basic Balance + Stability Moves You Need to Try Today

My personal preference is to devote a little extra time to my breathing, warm-up and cool down, or recovery portions of my fitness routine. Including a natural anti-inflammatory or menthol cream for pain relief ideal of joint pain, muscle soreness, or general tenderness helps to keep me moving toward my balance and stability wellness goals. It's important to regularly check-in to be aware of your breathing rate before, during, and after physical activity.

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Warm-Up

1- Jumping Jacks

Stand up straight with your feet placed together, arms placed at your sides. 

Jump with your feet out to your sides, raise your arms up above your head.

Jump back into your starting position with your feet back in place together and your arms at your sides.

Continue for approximately 10-15 repetitions to increase your heart rate and warm up your body.

2- Arm Circles

Stand with your feet placed shoulder-width apart, your arms extended out at your sides. 

Make small circles with your arms, for about 10-15 seconds, before reversing the direction of circles to warm up your shoulder joints and upper body muscles.

3- High Knees

Stand up tall with your feet placed hip-width apart.

Jog in place while lifting your knees up as high as possible.

Move your arms forward with alternating knees for about 30 seconds to elevate your heart rate.

Balance | Flexibility | Stretching

4- Hamstring Stretch

Sitting down on the floor with one leg extended straight out in front of you and the other leg bent with the sole of your foot against your inner thigh. 

Lean forward from your hips and reach your hands out toward your extended foot. Comfortably stretch to your personal limits working to keep your back straight. 

Hold this stretch for approximately 20-30 seconds, working through to the stretch the back of your thigh.

Repeat this same stretch on your other side.

5- Chest Stretch

Stand up straight with your feet placed shoulder-width apart. 

Clasp your fingers behind your back with your arms extended straight. 

Slowly raise your arms away from your body, stretching your chest and shoulders. Hold this position for 20-30 seconds with focused breathing.

6- Quadriceps Stretch

Stand up straight, holding onto a wall for support. Bend one knee, reaching back to hold on to your ankle or foot with your opposite hand. 

Carefully pull your heel up towards your backside, stretching the frontside of your thigh. 

Hold this stretch for 20-30 seconds, repeat on your opposite side.

Balance | Stability

7- Single-Leg Balance

Standing on one leg, lift your other leg up off of the ground, bending it at the knee. 

Balance yourself in this position for 20-30 seconds, repeat the exercise with your other leg. 

Challenge yourself by closing your eyes or using an unstable surface like a balance board to increase effectiveness.

8- Standing Quad Stretch

Standing up with your feet hip-width apart, bend one knee while holding on to your ankle. 

Stretch your foot back towards your backside.

Continue the stretch for 20-30 seconds before repeating with the opposite leg while maintaining your posture and balance.

9- Yoga Tree Pose

Stand with your feet together, rest one foot on the inside of the opposite leg's thigh.

Keep your foot firmly placed against your thigh while maintaining your balance.

Place both of your hands together in front of your chest in a prayer position for 20-30 seconds. Repeat on the opposite side.

10- Standing Forward Bend

Stand up straight with your feet hip-width apart. 

Slowly bend forward from your hips, reach your hands towards the ground or rest them on your legs. 

Maintain this stretch for 20-30 seconds, lengthening your spine and stretching your hamstrings and lower back.

Bonus- Standing Side Leg Lifts

Stand up straight with your feet positioned together. 

Lift one leg straight out to the side with your toes pointed forward. 

Maintain this position for 10-15 seconds, lower leg back and repeat on the opposite side.

Cool Down

Walking or jogging for 5-10 minutes after your cardio workout helps gradually lower your heart rate.

 

Stretching out your hamstrings, calves, quadriceps stretches, and chest muscles for 20-30 seconds without bouncing or causing pain. 

Deep breathing or meditating for a few moments while sitting or lying down. Focus on deep, slow breaths to help relax your body and mind.

Medical Disclaimer - The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition.

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