Balance Training

Level 1
 

Balance training begins with careful attention to formation of a good arch in your foot without bending your toes (figure 2). It can be tricky to learn how to form this arch so a simple trick is to soften your knees and then turn them out without moving your feet. You should notice that this lifts the arch up automatically. Another option is to simply grip the floor with your toes to activate the deep arch muscles. Exercises proceed from sitting to standing and from unstable to stable surfaces. The foot position maintaining a slight arch is held throughout most of the exercises. An excellent beginning exercise is to stand on one leg in a doorway for 30 seconds (figure 1). This can be progressed to performing with eyes closed. This exercise should be performed twice a day. In standing, various leaning movements can be introduced and explored. A single step taken forward with a forward lean (i.e., lunge) and held emphasized alignment, coordination and balance. The same is done with a single backward or side step. These can be performed slowly six to twelve times, once per day.

Figure 1

Proper Foot Position passive (A) and active (B) modeling for ‘small foot’   gripping at the toes

Level 2
 

Progress to using rocker boards and balance sandals (figures 3 & 4). Place the board on a thick carpet or place it on soft foam, preferably near a wall or in a doorway.

·         Start by facing the wide end of the board and stand on it just trying to maintain your balance.

·         As you can gain comfort, try to slowly rock it back and forth by hinging at your ankles. Avoid bending at your waist.

·         When you are confident rocking the board to and fro in this position, experiment with rocking it with your feet facing either corner or towards the narrow end.

·         Once all positions are mastered, try performing semi-squats on the board or try standing on the board with one foot.

Balance for 5-30 minutes, once per day.

Level 3
 

In the Czech republic a Professor Vladimir Janda has devised a pair of balance scandals with a rigid hemisphere about the size of a tennis ball fixed at the midway point of the sole, creating a pair of balance boards to carefully walk on. The goal is to walk very slowly, taking tiny steps initiated by lifting the knees up.

·         Start by practicing stepping in place while near a wall for support.

·         Progressions include taking small steps forward, backward, and sideways.

At all times the arched foot should be maintained, and the sandals platform should be kept as level as possible.

Balance for 5 minutes per session, 3 times a day.

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