Training Your Sense of Balance
Office work, thanks to its sedentary nature, has its disadvantages: it leads to hypodynamia (reduction of motor activity) and is conductive to the development of hypotaxia and a violation of equilibrium.
Believe it or not, this circumstance leads to no good. This is especially true when you move on an ice-encrusted ground or a slippery floor. To know if you need to busy yourself with equilibrium and coordination, take a little test: stand straight, raise one leg, and close your eyes. Note how much time you can stand in one place. If it is less than 30 seconds, we have a healthy exercise for you. Equilibrium exercises can be used for reconstruction of natural gracefulness and freedom of movement, and can also be used for removal of an excessive static strain of the muscles.
The exercise that we suggest today involves the work of all muscles of the body, and at the same time trains equilibrium. But if you have problems with veins in the lower extremities, we can’t advise you to complete the exercise as it could lead to haemostasia in the legs. And even those who do not have such problems should raise the legs after the exercise for a better flow-out of blood.
To begin, stand on one leg and bend the free leg at the knee (90 degrees) so that it is parallel to the floor. Simultaneously raise your arms until they are straight at your sides. Try not to pull down your chin towards your breast. Your back and belly muscles should be flexed (photo 1). The exercise consists of making turns of your body to the side of the raised leg (photo 2). Your movements would be considered effective only when you could look behind yourself, turning your body while at the same time preserving equilibrium. While doing the exercise, your hands should turn together with your body -- but watch that the shoulder blades are close-together and pulled down.
The following mistakes could occur during the exercise (photo 3):
- sinking of the free leg;
- weakening of the back and/or belly muscles;
- turning your body without moving your head.
In the course of time you could make the exercise more difficult by doing the following: in the final point of a turn, that is when you look behind, rise on your tiptoes (photo 4).
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