What are we doing when we balance…
We do a lot of balancing in my classes on one leg. That’s because it helps build strength in the muscles that protect your ankles, knee and hip joints. It improves focus and it’s an important way to remain both active and healthy as you age – preventing falls. It’s also fun!
But why is it so hard?
We don’t usually practice balancing on one leg on a daily basis. There is also this nifty feature in our knees that locks them when the leg is straight. This relaxes the muscles and makes it more efficient to stand for long periods of time.
But turning off the muscles with a locked knee means the muscles aren’t working…
Ever been told you don’t activate your glutes or buttocks muscles? Well when you balance with a slightly bent or very bent knee it’s easier to activate your glutes and all your other muscles.
Give it a go in this balance which also has a stretch for the non-balancing hip:
- Start with feet hip-width apart. Hands can be on the hips or out to the side to help balance.
- Bend both knees.
- Cross your right ankle bone on to your left thigh.
- Sit your hips back as if you are sitting back to a chair. Keep your back neutral, not rounded.
- As you sit deeper you will find a stretch in your right hip. You can also lean forward to deepen the stretch.
- Now think about your buttocks. Even feel it – are your muscles tight?
- Ok, but what about one buttock at a time? Try pushing your right ankle down into your thigh and don’t let your right knee move – what happens to your right buttock muscle?
- What about the left? Without moving your feet try pressing your left heel outwards.
- Can you do steps 7 and 8 at the same time?!
There are lots of ways to think about activating your glutes and it’s easier to find and feel them in one leg balance poses. Next time you’re in class – listen for the cues and see what you can feel. Don’t worry about keeping your balance – that comes naturally with more active muscles and of course practice.
