Balance is Key
BALANCE IS KEY TO MANUVERING THROUGH TOUGH TERRAIN Balancing Exercises Balancing exercises also help to strengthen the core muscles (back. abs, and buttocks) which are used for balancing. Doing a variety of exercises will ensure you target different muscle groups. Opposite Arm and Leg Extension: balancing / stabilization exercise: Strengthens muscles running down sides of spine, back of shoulders, and buttocks Begin on all fours, hands directly under your shoulders and knees directly under your hips. Keep the back flat. Keep buttocks and abdomen tight. (To activate your deepest abdominal muscles, cough once or twice) Lift one arm up and forward that it is parallel to your back. Keeping the arm extended, lift the opposite leg in the same manner. Keep your face down, head aligned with spine. Keep arm, spine, and leg aligned as if they are forming a flat tabletop. Balance yourself for a count of ten, relax, switch sides and repeat. Remember to breathe. Do 10 repetitions. Single Leg dead lifts Stand with feet shoulder width apart stand on one leg bend over and touch floor do ten on each side. You can use light weights or stand on a mat for extra balance work. This will develop your stability muscles and allow you to prevent ankle twist in the field. Exercising Using an Exercise Ball Exercising with or without equipment is effective, but the exercise ball is often used by physical therapists. Also called the Stability Ball because you have to stabilize or balance yourself on the ball. Stability ball exercises are great for strengthening the back and abs as these core muscles are activated by the act of balancing. Pick an exercise ball where your legs are parallel to the floor when sitting on it. Exercise balls are over inflated balls. The softer the exercise ball, the easier it is to balance on it. The further the ball is from your body, the harder the exercise. When doing exercises using an exercise ball, keep the abdomen tight. Doing exercises with an exercise ball activates the muscles than run up and down the spine, and deep core muscles. Stabilization Exercises Using An Exercise Ball The following stabilization exercises are performed while sitting on the exercise ball: Feet flat on floor with hips and knees bent at a 90-degree angle. Keep you abdomen tight. (To activate your deepest abdominal muscles, cough once or twice).Keep your back straight. Raise and lower one heel at a time. Raise and lower one foot at a time a couple of inches off the floor as if marching. Raise and lower arm, alternating sides. Raise and lower arm while lifting opposite heel off floor. The following stabilization exercises are performed while laying on the exercise ball: Lie with stomach over ball. Place hands flat on floor. Tighten your abdomen (To activate your deepest abdominal muscles, cough once or twice) and keep your back straight. Place hands flat on floor. Walk on hands away from ball until ball is under legs. Walk back to starting position. Place hands flat on floor. Walk on hands away from ball until ball is under legs. Slowly raise and lower alternating arms. Place hands flat on floor. Walk on hands away from ball until ball is under legs slowly perform push-ups.