The best exercises to increase balance and coordination
Having a good balance and being able to coordinate our movements is essential for the development of routine activities and also to progress in the practice of any sport. With the exercises to increase the balance and coordination that we present you, you will strengthen the core and it will improve your control of the anatomical posture.
The balance and coordination exercises are very simple movements that work to achieve a double objective:
- A stronger musculature as a whole but with unique incidence in the central area, in the wood, which allows us to hold ourselves upright with the spine in a perfect alignment.
- A better connection between the commands given by our brain when making a movement and the muscles and joints that execute it.
Improving balance and coordination means improving agility, responsiveness, strength and endurance. If you run, you will appreciate a better performance and a better running technique; if you train strength, a good balance will help you perform each movement correctly and, although you are not used to practicing sports on a daily basis, exercising balance and movement coordination will contribute to your general well-being and avoid the discomfort of bad postures.
Routine to gain balance and coordination
Try adding certain of these exercises to progress balance and coordination to your weekly training routine. It is enough to dedicate a few minutes or a couple of days to them to appreciate the improvement, as much if you practice a concrete activity as if you are accustomed to combine sports. Many are practically one more game they are truly effective, so get started:
Exercises for balance
If your goal is to improve your balance, then you can practice the next exercise routine:
- On an imaginary (or painted) line, try to walk putting one foot in front of the other without going out and placing the heel just in front of the toes of the foot behind.
- Jump with your two legs in unison and also try to fall always and at all times in exactly the same point. You’ll see it’s not as simple as it looks. As you get it, do exactly the same exercise but on a soft surface, to serve us as an example, a pillow. Try to jump and fall on it, see if you can do it now.
- Stride while holding a ball with your 2 hands (arms stretched out face forward). Now, lift the leg that is extended and support a few seconds holding the balance.
- Jump with a twist. Improve balance and coordination with this exercise. In a single movement, it jumps and rotates in the air 90º to the step that you clap your hands. Try to fall into exactly the same spot. Repeat the opposite side.
- Raise your right knee to hip height. Put your weight on the other leg. Supports holding the balance. You may find it simpler with your arms outstretched.
- On a mattress, rest your knees and the palms of your hands (4 legs). Stretch one arm and the opposite leg while contracting buttocks and abdomen.
Exercises for coordination
On the other hand, if you also want to improve coordination for whatever reason, we can help you achieve it with this training routine:
- Throw a tennis ball against a wall and also try to catch it, the first time, with one hand. Repeat with the other hand. More difficult enough? While the ball bounces on the wall, it jumps and turns around completely. Try to fall into exactly the same spot and, in addition to this, catch the ball. Great for improving coordination and balance in unison.
- Remember the hopscotch game? Paint on the floor multiple squares joined together creating some combination, for example two +1+2. Go through the squares (without leaving their space) alternating jumps with only one leg, with the 2 together or separated.
- Include in certain exercises that you frequently do a factor that “breaks” your routine and demands a quick answer. A squat more thrown into the air a ball that you must catch on the fly, a race circuit with cones that you must draw or lateral flexions with a hoop that you must throw and catch at the right moment, are certain exercises with which, not only will you hold yourself in shape, but gain coordination and balance.