Balance2 of the OMY balance series:

This post continues the OMY balance series with the second balance technique – Balance2, the satellite. If you haven’t read about the first balance technique, read this first: BALANCE EXERCISE FOR OMYS.

Balance2 will be more challenging than the first balance exercise I gave you. Even so, if you’ve gotten to the point where you can stand on one foot for a full minute, and shift to the other foot for a full minute, you’re ready for the next challenge.

Balance 2 is a balancing technique called the Satellite. Briefly, you stand on one foot and pass an object (like a can of beans) around your body. This not only improves your balance but significantly strengthens the muscles in your foot and lower leg – the muscles your body uses to control your balance.

Balance2 – the Satellite Benefits:
Balance2 is done on one leg while passing an object around your body. It builds strength in your feet and legs and improves your reflexes.
  1. The Satellite strengthens the small muscles in your feet, and the muscles in your calves and shin.
  2. This balance exercise also forces your upper body to adjust to the weight shift as you pass the can around your body.
  3. You will aslo be required to use your other foot and leg as a counter-balance mechanism to remain in balance.
  4. The Satellite is a balancing technique that brings in a lot more of your body than the a “stand on one foot” routine, and is therefore a much more advanced balancing exercise.

NOTE on the Satellite:

If you haven’t mastered the first balance exercise – standing on one foot – then work on that first. If you can’t stand on one foot in a stationary position, then you will find the Satellite very difficult and frustrating.

Getting Started:

Balance2 is an exercise where you stand on one foot and pass a can of beans (or any other object that weighs a couple of pounds) around your body like a satellite. This is done clockwise and counter-clockwise, first on one foot, and then repeated on the other.

The object is to pass the can ten times in each step of the Satellite (a total of forty passes). This will be very difficult at first, and you’ll have to stop and restart several times to make it to ten circles in each phase. Don’t get discouraged, stick with it and you’ll see improvements with each session.

Don’t do the Sattelite every day, it is a potent muscle stimulator, and your foot and leg muscles need time to recover. Expect these muscles to be sore the next day. Give them a full three days to recover before your next session.

Equipment Needed:

Obviously, you will need something that is easy to grip and weighs a couple of pounds. I started out using a can of beans because this is easily available and easy to grip. Don’t go heavier than this, heavier objects will only make it more difficult – the idea is to coordinate your body’s balance mechanisms, and it doesn’t take much weight to do this.

Because you might lose your balance and fall to the side, make sure you have some “soft” landing materials surrounding you. I used couch cushions starting out. It is also much better if you have a partner who can catch you when you lose balance.

Since shoes restrict your feet and toes, you will get more value out of Balance2 using bare feet – if the bare floor is cold or bothers you, use a thin sock. Learn more about healthy feet here: HEALTHY FEET THE OMY WAY.

If You’re a Senior:

First of all, I would say that most seniors can do Balance2 with a little extra work and a helper. The Satellite is a challenge for OMYs of all ages, and I’ll admit that it took me several sessions to get even halfway proficient.

Here’s something to remember though, the older you get, the more dangerous falls become. As OMY1, then, I highly recommend you work diligently on your balance, It could save your life. Yes, it’s that serious.

Without a doubt, seniors of any age can gain muscular strength with exercise. See this article from NPR: https://www.npr.org. If you feel really unsure of yourself, let’s look at some beginning steps that can help you get started.

Balance2 for Beginners:

  • First, master standing on one foot as described in my link above – don’t try Balance 2 before you do.
  • While working on the above, strengthen your feet and calf muscles by doing this simple exercise:

With bare feet, stand facing a wall such that you can lean forward using the wall for support. While leaning against the wall stand on your tiptoes as well as you can and hold this position as long as you can. Do this six times. Repeat this six times every three days, do not do it every day – give your muscles time to recover.

Working on balancing on one foot and doing the “tiptoe” exercise together will make your lower legs stronger. This work prepares you for stepping up to Balance2.

Ease Into Balance2 – Satellite:

Once you can stand on one foot reasonably well, start easing into the Satellite routine by passing the can around your body standing on both feet. Do this version until you can pass the can with ease.

The next step is to start lifting one foot briefly while passing the can. Don’t overdo this, work at it naturally until it is easy. There is no hurry here because you’re working on strengthening your body’s balancing muscles and training your reflexes. This conditioning takes time.

When you are ready, start on the Satellite routine in Balance2. At this point, you should be ready to go. Remember, there is no hurry, your goal should simply be getting a little better with each session. By the way, keep doing your one-foot balancing along with Balance2, these two routines go together.

Summary:

Young or old, you’re capable of improving your balance. Injuries from falling are all too common, but most of them are preventable with balance exercises and situational awareness techniques. Read about situational awareness in the balance link I offered above.

Live a Long and Healthy Life,

OMY1

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