Many studies have shown that regular balance training improves the body’s coordination. This is particularly important for older people, as they have a higher risk of falling in old age. Targeted balance training not only strengthens superficial muscles, but also the deeper muscle groups, tendons and joints. This is particularly beneficial for people with muscle and joint complaints, especially in the back area.
The muscle groups used when balancing
But which muscle groups are actually trained when balancing? Balance training doesn’t just involve the obvious muscle groups such as the legs and abdomen. The back, core and foot muscles also work intensively to compensate for the imbalance. These deeper muscles are often neglected and are crucial for stability and body control.
Compensating for muscular imbalances
A balanced training of the back muscles is of great importance. A strong back not only improves posture, but also reduces the risk of injury and pain. People with muscular imbalances, particularly in the back, benefit greatly from targeted balance training.
The right start to balance training
It’s never too early or too late to start balance training. Even if you are young and agile, the training can improve your stability and body control, which is of great benefit in various life situations. The key is to stay consistent and not get discouraged. It’s not about being perfect, but about making continuous progress.
Exercises to try
One leg stand
Description: Bend one leg and balance on the other leg for as long as possible.
To intensify the exercise:
- Move the bent leg forwards and backwards alternately.
- Close your eyes.
- Tilt your head back.
Line stance
Description: Place one foot in front of the other with the heel of the front foot touching the toes of the back foot. Hold this position for as long as possible.
To intensify the exercise:
- Close your eyes.
- Tilt your head back.
- Tilt your head back with your eyes closed.
Toe stand
Description: Stand on your toes with both feet and hold the position for as long as possible.
To make the exercise more difficult:
- Bounce up and down.
- Perform the toe stand on one leg.
- Practise the toe stand on one leg on a cushion or rolled-up cloth.
Lunges
Description: Place one foot one step forward and the other leg one step back. Lower your hips until your thigh and lower leg form a right angle. Then straighten up again and repeat the exercise.
To increase the intensity:
- Place the front foot, the back foot or both feet on a cushion or rolled-up cloth.
- Place the feet closer together.
- Close your eyes.
Conclusion: Invest in your health and stability
Regular balance training is an invaluable tool for anyone who wants to improve their stability, relieve back pain and prevent falls. By training these often overlooked muscle groups, you are not only contributing to a stronger and more stable body, but also investing in your long-term health and well-being.
What are you waiting for? Start your balance training today and experience the positive changes in your body and your life.