There are many exercises that can be used as part of a balance training routine. Typically, the desired outcome will determine the type of exercises used to improve balance. For instance, if the goal is to improve balance and stability, the exercises used should involve little to no motion of the stance leg. Trying to prevent unwanted motion of the stance leg will help improve stability of the joints. An example of a balance stabilization exercise could be something as basic as a single leg balance. To perform a single leg balance, stand with feet pointed straight ahead and shoulder-width apart; lift the chest and tuck the chin. Next, draw-in the belly button and squeeze your butt muscles. Proceed to balance on one leg and lift the other directly beside it with the foot flexed and hip bent at a 90-degree angle. Try to hold the balance position without moving the stance leg for up to a minute, then return to the starting position and switch legs. To make this exercise more challenging, progress to standing on something less stable such as an exercise mat or pillow, which will force the leg and hip muscles to work harder to keep proper joint alignment. Another way to challenge stability with this exercise is to move either the non-standing leg and/or the arms away from the body in different patterns. Moving the arms or non-stance leg challenges the body's center of gravity and makes it more challenging to stabilize and maintain proper joint alignment.
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