Here is a good way to improve your balance and posture with one move. The first thing you’ll need is a Swiss Ball. If you want more info on Swiss Balls go to my website and look at older posts (body-mastery.net). Basically all you need to do is read the box to find which size is right for your height.
Sit on the ball and make sure your thighs are parallel to the floor. Make sure your knees are not pointed up and your legs form a right angle. For the beginners, just sitting and balancing will be a good place to start. When you feel this is too easy try to raise one foot off the floor. The higher you raise the foot the harder the exercise. For the advance, try to raise one foot straight and hold it for a few seconds and then lower it up and down ten times.
The above “ball sitting” will help your balance. If you want to improve your posture at the same time try this. Put you hands up as if to surrender or make the “field goal” sign in football. Next press your hands over your head to the middle. This is called a dumbbell press. Start with just your arms and then add a few pounds. This is not only one of the best exercises for the shoulders but if will do wonders for your posture.
To kill two birds as they say combine the first “ball sit” with the second dumbbell press. The first thing is to do both moves with both feet on the floor. This will become easy at some point and then you can try lifting the weight while holding one leg up.
As I continue to train seniors in their 70’s, 80's and 90’s, I notice one common problem. Forward head posture seems to force people to lift the arms in front of the forehead instead of over the top of the head. You may have a hard time in the beginning raising your arms over your head to the middle. As you continue to perform this exercise you will be amazed at how you can correct the way you sit, stand and walk.
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