Objective: To improve your static body balance in everyday life. Performing these exercises helps you maintain steadiness in narrow spaces and in certain situations
Duration: 25 minutes
Materials Needed:
Open space
Comfortable clothing
Exercise Outline:
Warm up (3 Minutes)
Optional: Spend a couple minutes wiggling out your arms and legs to loosen up
Gently roll your shoulders, necks, and wrists to release any tension
Ensure the participants: This exercise is about personal exploration and connection with your body. There is no right or wrong way to move. Listen to your body and honor its needs.
Static Body Balance Exercise (20 Minutes)
Feet Together:
Stand with both feet touching or as near each other as you want
Maintain a tall upright stance for 10-60 seconds and close your eyes
Breathe in and focus on your posture. Try to slow down and focus on your breathing
Semi-Tandem Stand:
Start by positioning your right foot in front of you and your left foot behind
Stand near sturdy surfaces for safety
Try to stand still in this semi-tandem stance and focus on minimizing unwanted movements (swaying, reaching, holding, stepping, etc)
After 60 seconds, switch your left foot to the front and right to the back
Tandem Stand:
Stand with your right foot in front and left foot behind, with the toes of one foot touching the heel of the other
Try to maintain your balance in this stance and minimize any unwanted movement
For 60 seconds, stand as tall and still as you can
Repeat with your other leg
Single-Leg Stand:
Start by standing on one leg and focus on maintaining a high, upright posture
Begin by holding each leg for 10 seconds
Switch off to your other leg after 60 seconds
Reflection (3-5 Minutes)
Take a rest and sit down in a comfortable position
Reflect internally on your experience doing this exercise
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