Balance Part 2⚖️

PART 2

Eyes Closed with Balance Progression

Goal: Maintain stability as you challenge your proprioception and vestibular system.

→Removing vision creates the extra challenge.

1. Romberg Stance: Stand on the floor with feet close together, close your eyes.
2. Tandem Stance: Stand on the floor with your feet one in front of the other, close your eyes.
3. Single Leg Stance: Stand on one leg, close you eyes.

⬇️Click on the link below for the video demo! ⬇️

Balance Progressions: Add an Uneven Surface

→Increase the demands on your proprioceptors by balancing on an uneven surface (ie: pillow, airex pad, bosu ball)

→Try to balance for 60", then move onto the next position to increase the challenge!

1. Rhomberg Stance: Stand on a pillow with your feet close together.
2. Tandem Stance: Stand on a pillow with your feet one in front of the other.
3. Single Leg Stance: Stand on a pillow, balance on one leg.

→If this is easy, start from the beginning, this time closing your eyes.

⬇️Click on the link below for the video demo! ⬇️

Balance Progressions: Head Turns

Increase the demands on your vestibular system by moving your head. Choose a point in the distance to focus on and keep your eyes there the entire time.

1. Rhomberg Stance: Stand with your feet close together.
2. Tandem Stance: Stand with your feet one in front of the other (tight rope).
3. Single Leg Stance: Stand on one leg.

→If you were able to complete a full minute of head turns in each position, try changing the movement of your head. The "no" movement is usually the easiest, followed by nodding yes", then the hardest is diagonals.

⬇️Click on the link below for the video demo! ⬇️

Who's ready for the HARDEST balance challenge?!

→Grab your pillow and set up close to a wall or countertop you can place your hand on if you lose your balance.

Single Leg Stance, on the pillow, with your eyes closed.

→If you can hold this position - add head turns!

⬇️Click on the link below for the video demo! ⬇️