Medical Video: Do These 6 Exercises to Increase Your Mobility & Flexibility
All may agree if exercise is very important, making the body become healthier, more flexible, to maintain an ideal body weight. However, do you know if there are still a variety of other positive benefits offered from sports. Even unexpectedly, sports can also help you maintain your body balance, you know! So how? Don't be confused, this article will answer it for you.
Various sports movements to maintain body balance
Even though it looks trivial and easy, in fact the body balance is needed for various aspects of the activities that you apply. For example, just walking as you normally do every day needs balance.
Supported by Robbie Ann Darby, as a sports coach in New York, that maintaining a balance of the body is important in order to improve overall movement ability. The impact will keep the body in shape during daily activities.
So, let's try some of these sports movements that you can help maintain body balance!
1. Standing tree pose
For starters, start with sports movements that are quite easy to do first. This one pose aims to strengthen the muscles of your ankle, while increasing the balance function of the body. You can do this movement on the floor, on the mat, or on the gym mat.
- Stand straight with your feet tight and your hands stretched down.
- Lift your right leg slowly, then attach it to the side of the left calf while maintaining the balance of the body (see picture).
- Next, lift both arms up like making a tree branch.
- Hold this position for about 30 seconds, then take turns using the left foot.
2. Single leg deadlift
If you want to train your body balance while strengthening your thigh muscles and buttocks, then this movement is the right choice. In fact, your abdominal muscles are also trained because they are tasked to help hold balance. The choice of this movement can be done withdumbbell or not.
- Stand with one foot position in front, while the other foot points back without touching the floor (see picture to the left).
- Focusing forward, bending slowly downward slowly. Do it as if your hand will touch the floor.
- Make sure the back position is parallel to the floor. Keep the position of the foot in front so that it remains stable, because it serves as the body's fulcrum.
- Next lift the body back to its original position, while feeling the muscles of the back thighs, buttocks, and tightening abdomen.
- Change position using the other foot in front.
3. Squat on bosu balls
Squats can train the strength of the leg muscles as your body's main foundation. In addition, this movement is also able to tighten the front thigh muscles. Especially if you do it on a bosu ball, which is a ball that is semicircular and made of rubber. Bosu balls will involve the entire work of the body muscles when doing squats.
- Stand with the position of both feet on the side like flanking a bosu ball.
- Slowly, rise to the top of the bosu ball with the feet tight and body upright.
- Start squatting like doing squats in general.
- Repeat this movement about 8-10 times.
4. Standing Crunch With Under-the-Leg Clap
Maintaining the balance of the body using only one leg can be a challenge. If you want it to be unusual, you can add a little variation to hand movements.
- Stand with the position of one of the legs lifted up, then bend to form a 90 degree angle.
- Lift your hands above your head while forming a triangle.
- After that, the hand movements are like clapping under the legs (see picture).
- Repeat hand movements up to 8-10 times.
- Change the position of the legs, so that the balance in both legs is trained.
5. T-Stand With Hinge and Side Bend
Not much different from the previous movement, you only need to change the movement of his hand. Here, your leg muscles will be trained to maintain the balance of the body, while the movement of the arm is responsible for helping to balance it.
- Stand with the position of one of the legs lifted up to form a 90 degree angle, with the hand raised straight lengthwise on the side of the body.
- Start the movement with one hand touching the raised foot (see picture). At the same time, the position of the other hand is straight up.
- Continue to position the hand that touched the foot, touching the knee of the foot that served as the support. At the same time, position the other hand straight along the side of the body (see picture).
- Repeat this movement 8-10 times.
6. Plank With Flying Plane Arms
Finally, you can use a variety of other movements with your body face down and resting on one hand. This movement may initially be difficult, because the hands must be able to hold weight. However, this is where your body's balance will be trained.
- Start with the starting position like going for a push up.
- Lift one hand, then move forward and sideways alternately (see picture).
- Do the same thing alternately on the other hand, about 12 times for one hand.
- If you want it easier, you can open your legs wider. But if you want to want more challenging movements, you can close both legs to train your body's balance better.