It is well known that our balance changes and declines as we age.  Vision changes, declining strength, and changes in the way our brain receives, processes, and sends signals all contribute to this inevitable change.  It is possible to halt and delay balance changes that may lead to injuries and falls by incorporating balance training activities into your regular exercise regime.   

Try these easy activities to start improving your balance TODAY!

1. Stand on one foot – practice balancing on one foot and give yourself a time goal, try for 20 seconds and increase to 60 seconds as you improve
2. Stand in “tandem” stance – stand with one foot behind the other so that the toes of one foot line up with the heel of the other foot, again give yourself a time goal
3. Add a dynamic surface – perform your usual exercises such as bicep curls or squats on an unstable surface such as a BOSU, foam pads, or dyna discs.  You can also use this same technique at home while washing the dishes or folding laundry.
4. Agility ladder drills – fun and challenging, the agility ladder will improve your coordination, balance and cardiovascular endurance with endless activities
5. Take a class that focuses on balance, core strength and posture – NIA, yoga, and pilates are great options and all are offered at All Access!!!

For additional information on how to improve balance or to have a specific balance program designed to meet your needs, contact your All Access Physical Therapist or Fitness Professional.   

The urge to “fatten up” and “hibernate” in winter is strong, even for us humans. However, you are better off staying in shape than struggling to catch up come spring. Winter exercise benefits more than just your physical fitness: it is also a powerful antidote for the winter blues.

Options for winter workouts vary by your interests and your location. People who live in warmer, sunnier climates have the outdoor advantage over those of us in the Northeast who have to live with the cold temperatures and snow. But being outdoors in the winter can be exhilarating. Look at Rocky Balboa…all he needed was 2-3 feet of snow covered wasteland, a pile of wood to cut and throw around, a cold barn to workout in, a “Paulie” weighted sled, a few trees to chop down, and a snow covered mountain to climb (watch this if you need a visual: http://www.youtube.com/watch?v=W8xHjC27YvM&NR=1). If it worked for him, it can work for you. And look at how much fun he had!!!

There are many causes of low back pain; it can be the result of a range of conditions that affect the muscles, joints, ligaments, discs or nerves. Regardless of cause, back pain has a negative effect on the muscles which support and stabilize the lumbar spine (these muscles are collectively known as ‘the core’). This phenomenon is known as pain inhibition.

Counteracting the negative effects of pain inhibition by strengthening the core is essential to overcome chronic low back pain and return to normal function. Core exercise progression, balance activities and dynamic movement exercises all contribute to this cause.

The ‘core’ is a group of muscles which include the Transversus Abdominis, Multifidus, Internal Oblique, Paraspinal, and pelvic floor. Initially it is a big enough challenge to learn how to activate the ‘core’ muscles when lying down still! But for maximum effect therapeutic exercises must go beyond this and the muscles have to be taught how to control the position of the lower back during dynamic, everyday, movements.

It is not just the ability of these muscles to contract that is important, but also the way in which they contract; the order in which they ‘fire’. Transversus Abdominis and Multifidus in particular are what are known as pre anticipatory muscles; this means that their job is to switch on just prior to dynamic movement in order to stabilize the spine in preparation for movement.

Core Exercise Progression

Like any training program, core training needs to be within the capabilities of the individual becoming more challenging in line with improvements. Initially volitional activation of the core muscles should be practised; this is normally done in lying encouraging the Transversus and Multifidus to return to its role of stabilization prior to movement .

Once the muscles are ‘awakened’ this should be transferred to more functional positions. Functional progression is vital, there is no blue print of exercises; a ‘one size fits all’ prescription is useless. Exercises need to be individualized to meet the needs of the individual. All programmes should incorporate exercises in sitting, standing and walking ⁽¹⁾.

Balance Activities

Training using an unstable surface has been shown to increase core muscle activation ⁽²⁾. Examples of such unstable surfaces that are commonly used in recreation and rehabilitation are: physio balls, BOSU’s, foam rollers and wobble boards.

Dynamic Movement Exercise

Everyday activities involve movements which are side to side, front to back and up and down. To complete a rehabilitation programme, the core needs to be challenged in all these planes and at different speeds. Faster movements change the centre of gravity relative to base of support. This means that the muscles are required to make quicker adjustments in order to maintain stability and control of the spine.

By mastering the ability to control the lumbar spine through the application of a progressive and individually tailored exercise programme, full resolution of back pain can be achieved. The negative effects of pain inhibition can be countered and future episodes of back pain can be minimised or even eliminated.

References

1. Core Strengthening. Akuthota, V and Nadler, SF. 2004, Archives of physical medicine and rehabilitation, Vol. 85, pp. S86-92.

2. What I always wanted to know about instability training. Fowles, JR. 2010, Applied physiology nutrition and metabolism, Vol. 35, pp. 89-90.