Most people harbour imbalances in their bodies from the activities they do in daily life without even realizing it. For example you might ski every day causing the front of your legs to be stronger than the back of your legs, you may hold your baby on your right hip all the time causing your lower back to be stronger on one side, or maybe you have an old injury that you have compensated for and never retrained. Whatever your habits, chances are you have imbalances in your body that can be a ticking time bomb to injury if not addressed. Even if you have pretty good balance, training your balance can not only prevent injury but improve your overall strength as well, just ask any professional athlete.

Regular strength training on all major muscle groups is a good start to preventing such imbalances. Within your strength program, try to work your left and right sides independently to make sure one side is not stronger than the other. If one side is weaker, always start with this side and do the same number of repetitions with your ‘strong side’ so you do not create more of an imbalance. When you can, try to stand on one leg or use balance aids such as the ball or wobble boards to further challenge your core. Always do your exercises with good posture.

Here are three simple exercises that can be incorporated into most programs between exercises:
1. One leg dipping bird: 5-10/leg. Standing on one leg, bring your other leg strait out behind you as you bend forward. Your foot and shoulders should move simultaneously and be in a straight line. If you can, hold this position for 5 seconds, then repeat. You can change your hands to be straight ahead or out to the sides. (Target: hamstrings, hip and ankle stabilisers.)

2. One leg circles: 5-10/direction/leg. Standing with your hands on your hips to monitor that they stay even, circle your other leg as big as you can without your hips moving. (Target: hip and lower back stabilisers.)

3. Kneeling opposite arm/leg raises: 5-10/side, alternating. Keeping your back straight and your chin tucked in so your neck is straight as well, lift your opposite arm and leg and stretch out as ‘tall and long as you can without twisting your body. (Target: neck, shoulder, lower back stabilisers.) If you have discomfort in your knees, you can try this exercise on your stomach lifting your opposite arm/leg off the ground.

Note: all exercises should be pain free.

Progressions on these exercises:
1. Try slowing the exercises down and holding your balanced position for longer.
2. Stand/kneel on a Bosu ball or wobble board.
3. Add weights to your arms.
4. Close your eyes!

If you have any specific imbalances or are looking for a program designed for your needs, see a professional to have a program tailored to your individual needs.

Sarah’s Active Rehabilitation, personal training and exercise rehabilitation. 250-423-9167 sarah@evolutionhealth.ca.

About the Author

Sarah Ingram

BScHons Kinesiologist

Sarah has been in Fernie, B.C. for 9 years and has worked as a kinesiologist for the past 11. She runs her business Sarah's Active Rehabilitation out of Evolution Health and Fitness and has another kinesiologist/cardiac physiologist, Aaron Ailwood currently working with her. Sarah's Active Rehabilitation provides one-on-one exercise rehabilitation, high performance training, and personal training for various populations. Sarah also coaches Sr. Girls Volleyball at Fernie Secondary School (10th in the province this year) and is happily married with a little girl named Stella.