The balance reset - Part 3

You likely know this line already…

‘When you’re balanced physically your more likely to be balanced mentally’

Then, as you become increasingly more sound of mind, that present moment energy loops back and balance confidence improves even more.

Before we get to this weeks focus on mental balance, here is a quick anatomical journey through the body of what you need for good physical balance:

• Ankles that are flexible and strong
• Knees that are supportive
• Hips that are aligned well to the pelvis
• Stable SI joints
• A core that activates naturally (no holding of abs)
• A relaxed torso (moveable spine and ribs)
• Free flowing shoulders and shoulder girdle
• Head/neck aligned (watch out for looking down)
• Relaxed vision
• An overall calm nervous system

Good news…
Dojiva classes have a focus on functional movement so we continuously cover all these areas. 

What happens when the mind is distracted

Well, we all get a bit wobbly now and then!

I sure we have all experienced how stress and emotions can affect the quality and rhythm of movement. This is when the mind is more concerned with the future (or past) than it is the present. A simple example is when you are nervous about at upcoming event and the old legs go a bit wobbly! Or when you dwell on the past and ruminate over negative thoughts, your posture drops.

So if you were to take a balance test after an argument or hearing something negative, you’ll likely score poorly. Do the very same test when feeling positive and mentally clear you’ll likely score well.

What to do

Without question I feel the best intervention for both mental and physical balance is regular exercise. A key word in that sentence is ‘regular’ and that’s because there is much success related to being consistent. Even if it’s not the best workout, stretch experience or HIIT session, do keep showing for a minimum or two sessions per week. And if you embrace a good mix of mobility, strength training and cardio, then six days a week would be amazing.

It’s not just your body that you are looking after, any form of exercise (and that includes walking) helps to manage stress and amplify presence.

But, be ready for off days

With a commitment to (functional) exercise, your physical balance in general may well be better than say a year ago. However, in any given moment that could change due to a stressful time or lack of being grounded. And be it physical, emotional and psychological, those off days/moments can catch us off-guard.

If this happens, do your best to recognise what’s going on quickly. Then take time to pause what you are doing, feel your feet on the ground (if possible close your eyes) and take some mindful slow breaths. This will help you to re-group mind and body to the present where peace and calm quietly wait for your attention. 

‘take the rough with the smooth and remember,
sometimes we have to have an off game to remember the good ones’!

How about a five part balance challenge right now?

If not already, please stand. I mean it. Simply reading the words on this screen is not going to improve your balance, so rise and give this a try! Note accompanying video above. 

Before you start, practice standing on one leg for a few seconds, then the other. Make a note about your level of stability. If you wobble, where do you wobble? Is one leg better than the other?

Ok, now try this five part sequence. Read each point in turn and then do it before moving on:

1. March in place for 50 steps with a solid landing each time - (this gives you a sense of ground).
2. Spend 60 seconds tapping your legs, pelvis and lower torso - (this is to raise your proprioception).
3. Lightly bounce on your heels and build it up so that your shoulders and arms start to shake (this step releases tension). Try this now for about 30 seconds.
4. Next, close your eyes and perceive the room. Sense the distance between your body and the walls/ceiling all around. Do this for 60 seconds. (This step is also for proprioception).
5. Finally, smile and say “I have great balance” five times - (the positive affirmation brings your mind on board).

Ok, now re-check your balance.
How was it second time round?

Your body (like your mind) is malleable and with the right practice, can change for the better. At Dojiva, you can’t escape it… whether strength, fitness, ergonomics or mobility, so many of our classes have exercises that challenge and enhance your balance. It’s so fundamental to daily life that I make a point to continually include:

• Body tapping
• Inner perception
• Weight transfer
• Ankle hinges
• Hip hinges
• Gait practice
• Split squats 
• Dumb-bells standing on one leg
• Cross crawling from many angles
• True core stability
• Eyes closed exercise and
• Co-ordination moves

Summary

When you include balance exercises in your weekly schedule, you can enjoy a myriad of benefits; from improved movement confidence to sports performance to feeling younger again! But these are only the words… embodiment is found in the practice. Be sure to make as many of this week’s classes as you can and send me an email with a quick report.

Ok, that’s it for this week, thanks for reading.

Take care

Danny

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