The balance, defined as control the position and movement of the body in space, is a skill of paramount importance not only for those who practice sport (at any level), but also in everyday life: to have a good balance very often means to prevent a fall over. The Balance can be trained and improved then here is some useful exercises.
1.) The balance depends on two main systems: the vestibular and proprioceptive. Before explaining the exercises to see how both systems must be the FIRST POSTURE. Put yourself in a quiet place, free of noise as possible. Assume a standing position, the chin slightly indented so as to cause a slight elongation of the neck, knees slightly bent, feet shoulder-width apart with your toes pointing slightly outward.
2.) Exercise for Vestibular System. Assume the initial posture about 1.5 / 2 meters from a wall. A fixed point at the height of your eyes. Now you’ll head movements without ever looking away from the point you have chosen; begins with a movement of extension and flexion of the head (upwards and downwards), then performs the rotations to the right and left, and then complete the circles with both clockwise and counterclockwise. Remember us to keep our eyes fixed to the selected point! If you want to increase the difficulty of doing the same exercise in balance first on one leg and then the other.
3.) Exercise for proprioceptive system. Take the POSTURE INITIAL and close your eyes. Brings attention to the soles of your feet and tries to feel how your body weight is distributed on them. Very slowly we moved the weight from one foot to the other as long as it leaves the ground: now always try to stay in balance with eyes closed.
