Effective Motion Strategies

Simple Static Balance:

The 2 Minute Club

We like to think being able to balance on both feet standing still goes without saying (we will elaborate on this concept at a later date).  However, this is not always the case, from injury to a body part, neurological disorders, etc. 

First, address underlying problems such as the injury, etc.  The essence of this exercise or procedure is to initiate involvement from the client or patient.  This can be practiced most anywhere, any time.  The simplicity comes from the fact all we want to accomplish is the ability to stand on one leg for one minute each, thats it!  Obviously one minute is longer than most anyone will typically remain on one limb, however consider the integration of systems involved and the empowerment of the person conducting and succeeding on the act of balance.  

1. Stand in upright erect posture position looking forward, appropriately.  This is important, as we want the success in timing to match the success in positioning.  If you cannot attain good posture on two feet, do not move on to the one foot challenge.

2. Shoulder abducted 45deg elbows flexed parallel to the body, "stick em up" position.

3. Make a conscious effort to push against and feel the floor beneath one foot, and lift the opposite leg by flexing hip to 90deg and knee flexed to 90 deg.  Maintain good posture.

4. hold for as long as possible until one minute is reached.

5. Repeat with other leg.  

Challenges:

When the person can complete the 2 minute challenge, you may create further challenge by:

• Slant Board Balance (see below)
• After standing for 15 seconds, close eyes
• Close eyes for complete 30 seconds
• Stand on unstable surface, eg air/foam pad
• Close eyes while standing on unstable surface
• Conduct movement with extremities
• Increase cognitive load, such as reading something, reaction drills, catching a ball, etc.