In fact, as practice shows, many people have poor body coordination. And this is quite common! But few people realize that it is very important to train this aspect of your body.
Remember in one of my articles I mentioned that the way a person handles body balance is a kind of test for longevity?
Have you tried the 10-second test at home? Was it easy for you to keep your balance? Which leg was easier to stand on?
If you are one of those who failed this test, don't despair – -it's fixable!
Here are some simple and effective exercises that will help you develop body balance and learn to control it much better:
1. Heel Lift
Technique:
- Stand up straight, with your feet hip-width apart.
- Raise and lower the heels of both feet 8-10 times.
- Then maintain a balance position at the top of the movement for 20 seconds.
Variations in performance:
- For simplicity, shorten the fixation time of the position.
- Do the exercise with support.
- To make it more difficult, hold the position for more than 20 seconds.
- While holding the pose, slowly turn your head to the right and left.
- Close your eyes for a few seconds.
2. " Rope Walking"
Technique:
- Place your feet one in front of the other in a line so that the toe of one foot touches the heel of the other.
- Keep your back straight.
- Keep this position for at least 10 seconds.
- Then switch legs.
Variations in performance:
- As you gain experience, it is advisable to perform the exercise with your eyes closed for greater concentration.
3. "The Bird -Dog"
Technique:
- Get on all fours.
- Keep your back straight, don't sag. Your legs and arms should form a 90-degree angle with your back.
- Extend your right arm forward and simultaneously extend your left leg backward.
- After a couple of seconds, swap your arms and legs: if you originally stretched out your right arm, swap it for the left. Do the same with your legs.
Variations in performance:
- If you can't move your legs and arms in unison, first practice moving your arm and leg separately before combining them into one movement.
4. One-legged stance
Technique:
- Place your feet hip-width apart.
- Shift your weight to your right leg and lift your left hip (left leg bent).
- While balancing on one leg, direct your gaze to the right and left. Do not change the position of your neck, directing your gaze with your eyes only.
- Stay in this position as long as you can without losing your balance.
- Repeat the exercise on the other leg.
Variations in performance:
- To complicate the exercise, stand on an unstable surface. At home, this might be a pillow.
5. Throwing a ball with a partner
Technique:
- Throw the ball at different angles, from behind your back and on the move, catching it after turning around yourself.
Variations in performance:
- You can also throw the ball while kneeling or crouching, on the spot or in motion.
6. Juggling Tennis Balls
Technique:
- To begin, imagine two points in the air, about an arm's length apart and shoulder width apart.
- Throw the ball with your right hand to a point over your left shoulder and then catch it with your left hand.
- Repeat the same thing on the other side.
- Practice this movement until you feel confident.
- Then take one ball in each hand.
- Throw the ball with your right hand, aiming for the point above your left shoulder, and before it comes down in your hand, do the same with the ball in your left hand. The balls should go up one by one, hit imaginary points, and one by one drop into your hand.
Variations in performance:
- You can increase the number of balls or perform the movement under difficult conditions: on one foot, on an unstable support, or with your eyes closed.
If you regularly do these coordination exercises, in a month or two you'll be able to stand in flamingo pose for a minute or more! Moreover, these exercises will not only help to improve your coordination, but also your mood.
Train your balance and have fun!