From time to time in class we focus on standing balance – it’s a good way to test all the principles we practice throughout the classes & as an indication of general muscle balance health. So I wanted to use this post to look at what goes on when we try to balance, how to test it & how to improve your ‘true’ balance.
So our body’s stabilise by using the relationship between the proprioceptive system (that’s information coming from the muscles, joints & tendons) & the processing of that sensory input (i.e. what the brain tells the body to do with that information). Tight or shortened muscles send ‘fixed’ information from your proprioceptors and this data/sensory input gives incorrect information to the decision centre (the brain) which in turn acts on this mis-information. The outcome is an overcorrection, a wobble or lurching movement in an attempt to stabilise you. Any restrictions or sub optimal muscle length tension will alter the correct information given to the brain.
Testing your ‘true’ balance – See how well you’re balancing with these simple tests.
Stand with your feet pelvis width apart & check your feet are straight (as in the outside edges, see pic) – how does this feel? Any wobbles? Now close your eyes & see if there’s any difference with them open or closed. Maybe you felt you moved about more with your eyes closed – this is the ‘true’ part of the balance test – your eyes are not part of the sensory input we speak about when we mean whole-body balance, they are not part of the proprioceptive system they are part of the vestibular system (eyes & inner ears) but the poorer your proprioceptive system is the more you rely on your eyes to make corrections. So in order to stop the eyes doing all the work (& incurring eye muscle fatigue, dizziness & age-related changes in vision) you need to fix your body’s internal sensory input or proprioceptive system.
The progression to the 2 foot balance with eyes shut is to come onto a single leg with eyes shut. Whilst we may have some muscle tension issues within the body it’s also our inability to process information through our feet & inform our bodies of correct posture, due to footwear that down trains our proprioceptive system. Think any type of heel, thick inflexible soles & too narrow toe boxes.
So hopefully this will give you a clearer idea of what you are aiming for when you consider/assess your balance – test yours & practice some ‘eyes shut’ standing to monitor your progress.