Balance Challenge

BALANCE Description:

The sense of physical balance is achieved by sensing a series of signals conveying information from the various parts of the body structure to the brain. That information from various parts like the feet, legs, pelvis, head, muscles, eyes, ears, organs and many other areas communicate to the human brain and back. That quick feedback back and forth can allow adjustments to achieve physical balance, spatial orientation and maximize safe functional mobility.

BALANCE Benefits:

1. Practicing a Balance Pose can improve strength throughout the body because the whole body system is involved in the action.
2. It can also improve postural alignment as the small adjustments are made while balancing.
3. The act of balancing improves the Proprioceptive System or the constant feedback loop between the sensory receptors of the body and the brain. One actually gets better at balancing as the very practice of refines and reinvigorates the Nervous System.
4. Better balance can reduce the risk of danger indoors or outdoors, for example, footwear catching the edge of a rug, a surprise entanglement with a pet/leash, poor lighting, etc.
5. Better balance can help you achieve more benefits during any sports or exercise regimen.
6. With better balance comes more flexibility and strength which allows for more activity and a less sedentary way of living.
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BALANCE Helpful Hints:

1. Shifting the weight of the body side to side on the feet and legs can give a good sensation in preparation of a balance. It also prepares the expectation or feeling in the hips as well as the overall torso.
2. If balancing on one leg, approach the balance in a slow manner to find and align all the parts of the body. Then, make a mental and physical note or memory of what adjustments you needed to go through to find that quiet balance.
3. Use the core to help control balance by engaging the lower abdominals as well as imagining being very tall with the center and top of the head reaching for the ceiling or sky.
4. The transfer of weight from one leg to another can be a challenging balance. Try moving side to side or forward and back in a slow manner while keeping the knees slightly bent. By moving slowly, you will also strengthen the legs and core.
5. A variation and a bit more challenging would be a side to side transfer of weight or walking by stepping across the supporting leg like a Grapevine Step.
6. To challenge yourself further in any type of balance, close the eyes or one eye first. This really allows you to pay attention to the sensation of the muscles and the small adjustments you make while searching for alignment and then the eventual balance.
7. A further and bigger challenge for balance can be done by executing a simple upper body exercise with a lightweight dumbbell.
8. Balances can also be done in a lower level using a knee bend or a deep knee bend. The sense of lift and core support applies here even more.
9. Remember that a balance is not rigid or frozen in the muscles or bones. Try to breathe normally, keep a sense of lightness and length throughout the duration.
10. Remember that there are only moments in balance. It is a constant and continual pursuit that can last longer and longer in duration and complexity if you practice often. Good Luck !

PLANK Description: 

A Plank  is a strength exercise that specifically targets the core. It involves an Isometric position (a static contraction of muscles) in a position similar to a Push-up. The objective is to increase the amount of time every time one does a Plank. The position is best achieved with an aligned torso. Depending on the amount of strength one may have, a Plank can begin with bent knees on the floor, or straight legs, or elevated feet and legs. A Plank can also be done one one’s side, either a straight arm or on the elbow.

PLANK Benefits: 

Practicing a Plank pose every day-

1. It will not only strengthen the core but also give greater definition to the muscles that are involved in the position. 
2. It is known to reduce back pain because by strengthening the abdominal wall, the lower back can release more of the lower back curve.
3. Essentially core strength can result in better posture as the whole torso is involved during the Planking time. 
4. The daily practice of a Plank will improve balance as the musculature supports the bones and joints in a fuller way.
5. As the whole body structure is involved while maintaining a Plank, the metabolic system works more completely.
6. Another benefit of performing a Plank everyday is that it helps boost your mood while relieving stress.

Helpful Hints:

While executing a Plank, be mindful not to forcefully lock the muscles in a rigid way. Though a Plank is often termed as an isometric exercise, try to be kind to the body system with ease of breathing.  Certainly the muscles, ligaments and bones need to be engaged for support, but try not to be in a frozen physical position. It may be helpful to think of the held position as a ‘supported position’ to assist the musculature during the Plank-ing time. As the seconds on the stopwatch tick by, try to mindfully send new energy to the body with breathing inward and outward. The following Helpful Hints can be used with doing the Plank. Locking the joints means that there is no movement. Relaxing fully, does not help either. If you think of yourself as an alert and ready animal in nature, you’ll find the right balance of support AND ease of being at the ready..

1. Lengthen and support the Neck and Head in the horizontal or diagonal while maintaining the plank .
2. Engage the Core and give a special lift of the pelvis to keep from sagging into the lower back.
3. Be also mindful not to sag into the shoulders and shoulder blades.
4. Think about spreading the fingers and lightly push down for extra support.
5. Small shifts or rocks side to side, while maintaining torso length helps with duration.
6. Small shifts or rocks forward and back, while maintaining torso stability also helps the strengthening time pass less stressfully.
7. Small knee bend, hollow/curve the back
8. Shift to the right and small lift of the left hip
9. Shift to the left and small lift of the right hip
10. Lengthen and turn head left and acknowledge left side
11. Lengthen and turn head right and acknowledge right side
12.  Adjust and rotate palms and shoulders outward slightly and return to parallel
13.  Lengthen and rock head forward and acknowledge the space ahead
14.  Repeat any or all the above in any sequence
15.  Repeat all the above very slowly while lengthening the neck and torso.
16.  When and if the muscles begin to stress try to inhale deeply and exhale fully with a smooth and easy timing.