Why Improve Your Balance?

Improving your balance is not just for athletes or acrobats; it's a crucial component of overall health and wellness that can benefit everyone, particularly as we age. At Eyerly Chiropractic Offices in Hazleton, PA, we understand the foundational role of balance in daily activities and how it can impact your quality of life.

The Importance of Balance

Balance is the ability to maintain your center of mass over your base of support. Good balance helps prevent falls, which can lead to serious injuries, especially in older adults. According to research available on PubMed, improving balance can reduce the risk of falls by enhancing stability, coordination, and proprioception - your body’s ability to sense its position in space.

Falls are a leading cause of injury among seniors, with significant physical and financial implications. But it's not just the elderly who benefit from balance training. Individuals of all ages, including athletes and those engaged in active lifestyles, can improve their performance and reduce injury risks by incorporating balance exercises.

Muscles Matter

Our muscles play a critical role in good balance, especially those in the lower body, says Dr. Hayden, DC, PhD, FICC. Our quadriceps help us walk and stand with stability, working in tandem with the hamstrings to support these movements. Our calf muscles are also essential for walking, as well as for controlling the feet. Other muscle groups involved in balance include those around the hips, buttocks, and lower back. They all work together to support our posture and movements, enabling us to maintain good balance.

How do you know if your balance might be an issue?

Romberg’s Test is a good test to utilize to see if you have issues with balance. To perform this test, ask someone to stand next to you (for safety), then stand up straight with your feet a few inches apart and close your eyes. If you fall within 30 seconds to one side or the other, you have issues. Another potential sign is if you feel dizzy when changing between standing, lying, and seated positions. This dizziness can be caused by less efficient blood pressure adjustments when changing positions, which can occur with age. It could also be a potential side effect of blood pressure medications. In addition to medications, vascular issues, dehydration, and other issues can contribute to dizziness or poor balance. Your doctor can help determine what is making you feel off-balance and provide guidance to avoid potential falls, such as taking several deep breaths before changing positions to keep your blood pressure from falling.

How a Chiropractor Can Help

Chiropractors play a vital role in assessing and improving balance. At Eyerly Chiropractic Offices in Hazleton, PA, our approach is holistic, addressing not just symptoms but also the underlying causes of balance issues. Here are several ways we can assist you:

1. Comprehensive Evaluation: A thorough assessment of your posture, strength, flexibility, and coordination can identify potential balance problems. Chiropractors are trained to recognize musculoskeletal imbalances that may affect your ability to maintain stability.

2. Customized Exercise Programs: Based on your evaluation, we can prescribe specific exercises and stretches to enhance your balance. This might include strengthening exercises for the core and legs, alongside flexibility work to promote joint mobility. For instance, simple moves like single-leg stands or heel-to-toe walks can significantly improve balance when practiced regularly. Good exercises to start off with are:

   • Regular walking: Walking uses all the muscles needed for good balance. It’s also good for the heart, mind, and soul. It is recommended to walk 30 minutes per day, and don’t worry about the distance you cover.
   • Chair squats: This exercise is good for several balance muscles, and all you need is a chair. To do it, sit in a chair, then stand. This is very simple but effective. Try to start with three sets of 10 repetitions, adding sets as you get stronger.
   • Standing side leg raises: Hang on the back of a chair while standing behind it. Put your weight on one leg, then slowly raise the other leg to the side as high as you can, holding it for 10 seconds before returning it to the floor. These exercises are good for the muscles around the hips. Aim for three sets of 10 on each side, adding to this number as they become easier.

3. Chiropractic Adjustments: Misalignments in the spine or extremities, nervous system, and muscle function, ultimately affecting your stability. Chiropractic adjustments can alleviate these issues, helping to restore proper alignment and improve overall body function, which is essential for balance.

4. Education on Proprioception: Understanding the role of proprioception in balance is crucial. We’ll work with you to improve your body awareness, which includes exercises that challenge your stability, such as standing on one leg while closing your eyes or using balance boards.

5. Injury Prevention: Strengthening the muscles that support your joints not only improves balance but also helps prevent injuries. We’ll guide you through targeted strengthening exercises to stabilize your body and prevent future mishaps.

6. Use Support When Needed: Consider using a walker or cane for stability. It is better to use a tool for assistance rather than having trouble with walking and causing a injury.

7. Try Exercise Classes: You can try tai chi or yoga classes to help improve balance. Tai chi focuses on improving balance and flexibility through relaxation and mindful movement. Yoga focuses on the harmony between mind and body through physical poses, breathing exercises, and meditation to build strength, improve flexibility and balance, and increase mental clarity. All classes range from beginner to advance for different skill levels.

Conclusion

Improving your balance enhances your overall well-being and plays a critical role in preventing falls and injuries. Whether you’re recovering from an injury, seeking to enhance your athletic performance, or simply aiming to maintain your independence as you age, balance exercises are for you. At Eyerly Chiropractic Offices in Hazleton, PA, we’re here to guide you through personalized plans centered around balance improvement. Contact us today to learn how we can help you achieve better balance and overall health!