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4 Exercises To Improve Your Balance And Flexibility

By Betches Staff
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Do you struggle with balance and flexibility? If you do, first off, you should seek care from a medical professional, since there are many potential causes of balance and flexibility issues other than just “I can’t touch my toes and I’m clumsy”. There could be an actual medical issue, so you want to speak to your doctor to make sure you identify the cause of your balance issues in order to receive proper treatment. That said, you can also improve your balance and flexibility by performing certain exercises. Your doctor may even recommend you look to direct access physical therapy. Working with an expert will ensure you’re working safely and within your abilities.

If you’re struggling to improve your balance and flexibility, give the following moves a try.

Alternating Arm Plank

A plank simply involves modifying a typical push-up position so your elbows rest on the floor. When looked at from the side, your arms should appear to form as close to a 90-degree angle as possible.

For this exercise, you may need to rest on your palms (like a typical push-up) when you first attempt it, as it can be difficult to maintain balance otherwise. That’s because this version of a plank requires you to balance on just one arm for a few seconds, before switching to the other arm. As you get more comfortable with the exercise, you can try balancing on your forearms or extending your opposite leg.

BOSU Ball Split Squats

A BOSU ball is a piece of equipment you may have seen people using at your gym. It essentially looks like half of a stability ball. Instead of being a complete sphere, it has a flat base running through what would otherwise be the middle of the sphere.

Using a BOSU ball when performing split squats can be a very effective way to improve your balance and flexibility. For this exercise, step forward with one leg far enough so you have to raise the heel of your back foot. The toes of your back foot should rest against the BOSU ball. With your torso straight, bend your front knee so your back leg almost rests against the ball, before returning to a standing position. Alternate sides for the best results.

Pistol Squats

Pistol Squat

Pistol squats are useful when BOSU ball squats start to feel too easy. For this exercise, stand on one leg and bend the knee of that leg until its thigh is almost parallel with the floor. Try to extend your other leg in front of you as you do so. The straighter you can keep it, the better.

Return to a standing position and repeat to your comfort before switching to the next leg. This is a difficult move to perform, but it can be very helpful if you struggle with balance issues.

Standing Crunch With Clap

This is another exercise you may need to work up to. However, it is a very effective way to improve your balance and flexibility.

To perform it, stand up straight on one leg, with your other knee bent to form a 90-degree angle. Keep your hands raised above your head. Your raised leg’s thigh should be parallel with the floor.

Next, bring your stomach forward to your raised leg as if performing a crunch from a standing position. While doing so, bring your arms below the leg and clap your hands together, then raise your arms back up as you return to your original position. Repeat to your comfort, then switch to the next leg.

Again, it’s important to see your physician if you have balance and/or flexibility problems. An underlying medical condition may be the culprit. However, it’s also helpful to perform these exercises. They’ll provide you with the strength you need to stay balanced and comfortable throughout life.

Rae is a graduate of Tufts University with a combined International Relations and Chinese degree. After spending time living and working abroad in China, she returned to NYC to pursue her career and continue curating quality content. Rae is passionate about travel, food, and writing, of course.

Images: Shutterstock (3); Giphy; Unsplash