Get a Leg Up on Balance Training: Introduction (04:16)
Static balance occurs when a person stands still. A man's center of balance differs from a woman's because of physiological differences. Older adults tend to sway more due to loss of propriorecepter neurofeedback.
Making Corrections (02:55)
Ankles, knees, and hips adjust to maintain static and dynamic balance. Stabilize using your core. Today's lecture will cover different techniques to improve an individual's balance.
Reflexive Action of the Core (03:01)
Increased postural control or stability improves balance. Hallowing and bracing in Pilates helps stabilize the spine. The ability to activate core muscles helps reduce low back pain.
Core Anatomy (03:10)
The intersegmental muscles include the intertransversarii, rotatores, and interspinales. Fabio Comana explains the major muscle groups that make up the core muscles. When the transverse abdominis contracts, abdominal pressure increases.
Type of Training (02:25)
Because the muscles of the core are type one muscle fibers, endurance training is preferred. The abdominis muscles need strength training.
Training the Core and Balance (03:29)
Low back pain occurs when individuals use incorrect muscles in synergistic dominance and deconditioned cores. Hodges and Richardson developed a test to discover an individual's core strength. Exercise these muscles for two to three weeks and retest for improvement.
Basic Balance Exercise (03:47)
After two to three weeks, progress your clients to static balance training. The knee should align with the first or second toe. Learn how to do the Kegel exercise.
Laying on the floor (03:46)
Draw your belly button to spine isolating your transverse abdominis. Combine the Kegel and TVA isolations into one exercise. By incorporating the diaphragm, individuals can reeducate neural pathways.
Quadruple exercise (04:52)
Learn how to teach the baby bird dog exercise to increase static balance; the lumbar spine needs to remain in the neutral position throughout the exercise. Keep the movements slow; move arms and legs six to twelve inches.
Bird Dog Exercise (03:27)
In time, progress a client to a full bird dog movement. If wrists are uncomfortable, perform the exercise on forearms. If an older adult is not able to move around in these partial positions, begin with them sitting in a chair.
Progressing to Static Balance (02:34)
Incorporate upper and lower body movements while balancing. Balance relies on proprioception, visual, and vestibular systems.
Stacy Volunteers (03:12)
Using a stability ball, vary the base of support during exercises. Comana demonstrates line of gravity, sensory, points of contact, and mass changes to make the exercise more difficult.
Standing Exercises (03:25)
Bracing is contracting the abdominal muscles. Comana corrects a participant's posture while performing isometric contractions.
Vary Foot Positions (01:58)
Comana demonstrates wide base, narrow base, staggered, split, tandem, and single leg support. Alter line of gravity, sensory, points of contact, and mass changes to make the exercise more difficult. Find a threshold where clients start to feel challenged and begin balance training there.
Medicine Balls (03:19)
Participants obtain a medicine ball for resistance. Comana takes the class through exercises designed to improve balance in sync and out of sync.
Testing Adductor Muscles (04:38)
Comana tests if individuals incorporate their abductor muscles in balance training. Gary Gray created functional training exercises. In sync movement is more difficult than out of sync movement.
Incorporating Resistance (04:41)
Knee problems tend to be associated with reduced gluteus function. Comana demonstrates static balance exercises using a medicine ball. As the body fatigues, technique deteriorates.
Dynamic Balance (05:41)
Individuals need to learn to control deceleration and the mechanics behind jumping. Comana demonstrates how to start teaching dynamic balance with small steps, progressing into lunges.
Creating a Matrix (04:56)
Comana describes the dynamic balance exercises he performs using a metaphor of a clock. As the individual progresses, incorporate lunges, hops, and jumps into the program. Squats are a static balance exercise.
Lunge Matrix (04:10)
Comana takes participants through a lunge matrix and adds a leg raise to increase difficulty. Adding arm movements creates additional force from the gluteus.
Proper Jumping Technique (05:01)
Activate the gluteus when landing to dissipate force across several joints. Comana incorporates a hip hinge. Keep the spine neutral.
Jumping Matrix (04:07)
When fatigue begins, cease balance training because it is ineffective. Comana takes the participants through dynamic balance exercises.
Balance Training Summary (05:03)
Comana summarizes the three stage exercise progression. Static balance exercises include squats and arm movements. Unstable surfaces provide greater challenges, but proper technique must be maintained.
Q/A: Ankle Sprain (01:31)
Comana discusses how he rehabilitates a high ankle sprain using balance exercises. If using a wobble board, have supports available for the client to grasp onto.
Q/A: Elderly Client Tandem Walking (01:17)
Comana would perform split stance static balance exercises before progressing to tandem.
Credits: Get a Leg Up on Balance Training (00:33)
Credits: Get a Leg Up on Balance Training
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