Improve your balance with these 5 exercises
What's the story
The Gyrotonic Expansion System integrates movement principles from yoga, dance, gymnastics, swimming, and Tai chi. This holistic approach aims to increase the functional capacity of the entire body through fluid and harmonious movements. The exercises are particularly beneficial for improving balance, flexibility, strength, and coordination. We list five key exercises from the Gyrotonic system that specifically focus on enhancing balance.
Core foundation
Arch and curl for core stability
The arch and curl exercise focuses on the core muscles, which are essential for balance. By performing a sequence of arching and curling motions while seated on the Gyrotonic tower machine, practitioners can strengthen their abdominal muscles and spine. This foundational exercise not only improves posture but also increases stability by activating the core muscles that support balanced movement.
Lower body boost
Hamstring series for lower body strength
Strong hamstrings are the secret to great balance. In the hamstring series, you lie on your back and use foot straps connected to the Gyrotonic pulley tower to guide your legs through a range of controlled movements. These exercises not only stretch and strengthen the hamstrings, but they also work your glutes and lower back muscles. And, stronger hamstrings mean improved lower body strength, crucial for balance.
Upright harmony
Standing series for full body coordination
The Standing Series is a game-changer for balance training. It focuses on whole-body exercises that simulate real-world activities like walking and reaching. Done with or without the support of Gyrotonic equipment, these exercises push your body to stabilize itself while moving in different directions. This series strengthens the connection between your upper and lower body, fostering a better sense of balance.
Arm dynamics
Arm circles for upper body engagement
Arm circles are done with handle units that are connected to the Gyrotonic tower's pulleys. This exercise involves making circles with your arms in different directions and at varying speeds. It strengthens your shoulder muscles while also engaging the core stabilizers needed for maintaining good posture. Adding arm circles to your routine can result in improved upper body strength and control, enhancing overall balance.
Side-to-side stretch
Lateral bends for flexibility and range of motion
Lateral bends improve flexibility and range of motion, both essential for balance. These exercises focus on side-to-side stretches that lengthen the body and engage the core. Done either seated or standing (depending on your gyrotonic expertise level), they help build a balanced muscular structure by keeping the core engaged during each movement. This, in turn, enhances balance.