Balance is defined as, “an even distribution of weight enabling someone or something to remain upright and steady.”
In order to maintain balance our bodies integrate information from multiple systems.
- Our eyes (visual system) which send information to our brain about the position of our bodies in relation to the world.
- Our inner ears (vestibular system) which contain special balance organs that send information about the position of our head and our spatial orientation to the brain.
- Our joints, tendons, and muscles (proprioceptive system) which have specialized stretch/pressure receptors that tell your brain where your body is in space.
With all of these systems working together, our body is able to determine if we are balanced and if we are not. So, what happens if our brain realizes that we are not balanced?
In order to explain how our body corrects our balance, we need to understand a few terms first.
Center of Mass/Center of Gravity
This is the central point in our body where all our balance revolves around. In standing, this position is near our sacrum.
Base of Support
This is where your body touches the ground. So, if you are standing with your feet shoulder width apart your Base of Support is the area under and between your feet. If you are standing on one foot, your Base of Support shrinks down to the area under your single foot.
In order to remain balanced, your center of gravity must stay within your base of support. And your eyes, ears, joints, muscles, and tendons are constantly monitoring this informing your brain of the status.
If our brain detects that we are not balanced and a correction is needed, there are three tiers of strategies that the brain will mobilize.
- Ankle Strategies: The ankle is the first line of defense to prevent a fall. In standing, the ankle is constantly moving and making small adjustments to keep us balanced. Check it out by taking your shoes off and standing in front of a mirror. Watch how much work your ankle is doing. The ankle is able to correct small movements
- Hip Strategies: When your body encounters a larger force moving your center of gravity our of your base of support, your hip muscles kick in.
- Stepping Strategies: When the force is too great for your muscles to keep you in place, your body employs the stepping strategy. By taking a step you increase your base of support to prevent a fall.
Balance is an essential skill for children to develop. And while we are all born with the basic initiate balance reflexes and body system, balance must be developed and refined through practice. When we practice balance skills, our muscles get stronger and our brains take in information and feedback from each experience and learn over time how to respond.
There are so many great balance skills that I want to share with you. In the interest of time, I decided to break them down into two different posts. This week, we are going to explore static balance activities. Static balance is the ability to remain balanced in a stationary position, for example, standing on one foot requires static balance. Next week we are going to explore dynamic balance activities. Dynamic balance is the ability to remain balanced during movement. Skipping, hopping, and dancing all require dynamic balance.
Simple Static Balance Activities
To be realistic, most of these static balance activities will have a bit of movement in them. I don’t know too many kiddos that like being still. But the goal of these activities is to practice holding the position.
Stand In One Spot
Using sidewalk chalk or painters tape, create a small circle on the floor that is just big enough for your feet. Stand in the circle. Use your arms for balance.
To make this activity more difficult you can:
- Close your eyes
- Follow simple Simon Says commands like touch your nose, eyes, etc.
- Blow Bubbles
Standing On A Line
Use sidewalk chalk or painters tape to mark a line on the floor. Try standing with each foot on the line.
To make this activity more difficult you can:
- Close your eyes
- Dance it out only using your arms
- Play Catch
Standing With One Foot On A Stool
Standing with one foot on a stool is a great way to learn how to stand on one foot. Grab a stool or therapy bench. Place one foot on the stool. Try not to hold onto the surface for support.
I love to do this activity while
- Playing a game like Connect Four
- Creating an art project.
Standing On One Foot
Stand on a stable surface. Bend one leg at the knee and use your arms to help you balance. Once you have mastered standing on a stool, try standing on one foot.
To make the skill more difficult:
- Close your eyes
- Keep your arms at your sides.
- Play catch
Stand On An Uneven Surface
Grab a foam balance pad, an egg crate, or a pillow. Place this item near a wall or surface you can use for support. Use your arms to help you balance.
More Difficult Static Balance Activities
Yoga Tree Pose
Standing on a flat surface, slowly raise your right leg. Place the sole of your right foot on the inside of your left thigh. Try to balance in this position.
Once you have mastered this, try reaching your arms up over your head.
Suction Cup Pull
I love Squigz Toys! These things are so versatile. Place these toys or other suction cups on a flat surface at varying heights. Pull the Squigz off one at a time while staying in one spot.
Overhead Reach: Stand in one spot on a flat surface. Place some clothes pins on a line overhead. Reach up and remove the pins without leaving your spot.
Cone Kick
Place tennis balls on top of cones. Standing on one leg, use the opposite foot to kick the balls off of the cone without knocking the cone over.
Kids with Movement Limitations
Balance activities can be worked on in sitting and kneeling, just as easily as in standing. Try working on maintaining these positions.
Floor Sitting: Place the child in a Ring or Long Sitting position. Never W sit. These positions provide a larger base of support and make it easier to maintain balance. Be sure the child is sitting up straight.
Bench or Stool Sitting: Using a therapy bench or heavy stable stool, have the child sit up big and tall in this position. Their hips and knees should be at 90 degree angles in these positions with their feet flat on the floor.
Because we are focused on static balance here, the primary goal is to hold the position correctly. But to make it more fun and more challenging you can try performing these activities in one of the sitting positions:
- Read a Book
- Play a Board Game
- Color
- Pull Pop Beads Apart, especially overhead
- Pull Squigz off a surface.
I hope you all enjoy these static balance activities. Be sure to check back next week when we talk about dynamic balance.
Thanks for stopping by!
– Heather
Products used/mentioned in the video:
Squigz Toys: https://amzn.to/31GCeyK
Connect Four: https://amzn.to/3kzROVB
Therapy Bench: https://amzn.to/3kE3kQ7
Nesting Stools: https://amzn.to/3fIFiQc
Bosu Ball: https://amzn.to/31GcnqO
Cones: https://amzn.to/31GImaf
Pop Beads: https://amzn.to/31C7fnH
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