balance and coordination issues

bigplantnerd

Well I am only a week into a HIIT program so I may be jumping the gun here, but I am having big problems (I feel) with form due to lack of coordination and balance. There are a few movements I don't think I am getting as much as I could out of because I am either swaying, stumbling, or constantly having to stop to reposition my feet, which turn outward pretty extremely.
I am working with a trainer who says it will improve with time, but I wonder if there is something I can actively do to improve my agility? My strength is pretty good as I have an active job in landscaping.

Dory_42

When I had issues with balance my trainer told me to work on core strength (specifically by training Brazilian Jui Jitsu because it is one of the best core workouts!) For me, it did take time, but as my core strengthened I started seeing progress with my balance. I still have work to do but it is so much better already!!

GillianLF

I hear ya! I am very clumsy and have no balance. I've done yoga (bikram and hatha) for years, run, train at the gym, did dance, ju jitsu and kendo training, hiit and circuits...nothing really improved my balance or coordination at all.

I cant even remember who or when it was...somebody pointed out that I have a tilted pelvis. There isn't really anything I can do for it. One of my shoes always wears down before the other.

However I've been doing an advance spinning class once a week now for about 16 months, I barely touch the handle bars at all, except to steady myself if I feel unbalanced! My core has greatly improved. I still fall though and am very clumsy. I tend to have constant bruises because I often trip over myself when I'm out walking / jogging.

I'm interested to see what people suggest here too. I now have a strong core (I can plank for minutes) but it hasn't stopped me from being unbalanced and clumsy.

mbaker566

maybe try yoga. it might not help with hand to eye coordination but it might help overall coordination and will help with balance and help with core too

rosebarnalice

After a series of injuries and surgeries from which I had to recover, I had a PT recommend a couple of simple tricks to improve my balance and these are the ones I've kept up for about 5 years now:
* Stand on one foot while brushing your teeth: I stand on one foot in a yoga "Tree Pose" -- one foot in the morning, the other foot in the evening. Start with the "branch" foot near your ankle, but work to slowly move it higher and higher until it's above your knee in the lower thigh area.
* "Tight rope walk" while waiting. . . for anything. While waiting in line at the grocery store, line one foot directly in front of the other like you're walking on a tight rope, then lift the front foot just a few millimeters off the ground so you're actually balancing on the back foot. Challenge yourself to do it so steadily that no one around you will notice your front foot isn't touching the ground. When the line moves, switch feet! Also great to try at a gas pump, or waiting for a restroom stall, or just about anywhere else where you're standing still for even just a few moments
* Hover Sit: Instead of just flopping into a chair or couch, slowly lower yourself from standing to sitting trying to keep your torso and head relatively straight and erect as you hover over the seat. The trick is not to try not to bend head-forward and butt backward where your torso turns into a counterbalance. The other trick is that if your feet are too close together, it's much harder--so it's a good reminder of proper posture position with the feet about shoulder-width apart. I love to do this one in my office!

bigplantnerd

rosebarnalice wrote: »

After a series of injuries and surgeries from which I had to recover, I had a PT recommend a couple of simple tricks to improve my balance and these are the ones I've kept up for about 5 years now:
* Stand on one foot while brushing your teeth: I stand on one foot in a yoga "Tree Pose" -- one foot in the morning, the other foot in the evening. Start with the "branch" foot near your ankle, but work to slowly move it higher and higher until it's above your knee in the lower thigh area.
* "Tight rope walk" while waiting. . . for anything. While waiting in line at the grocery store, line one foot directly in front of the other like you're walking on a tight rope, then lift the front foot just a few millimeters off the ground so you're actually balancing on the back foot. Challenge yourself to do it so steadily that no one around you will notice your front foot isn't touching the ground. When the line moves, switch feet! Also great to try at a gas pump, or waiting for a restroom stall, or just about anywhere else where you're standing still for even just a few moments
* Hover Sit: Instead of just flopping into a chair or couch, slowly lower yourself from standing to sitting trying to keep your torso and head relatively straight and erect as you hover over the seat. The trick is not to try not to bend head-forward and butt backward where your torso turns into a counterbalance. The other trick is that if your feet are too close together, it's much harder--so it's a good reminder of proper posture position with the feet about shoulder-width apart. I love to do this one in my office!

Love these! Thanks!