LIFE+ Blog

Visual System

Usually the most commonly used balance system, perhaps as a consequence of the way our society operates, vision is one way to train our body to focus and keep steady. You may notice that if you focus on a particular point on the floor or wall, you’ll be better able to center your body. One way to challenge the visual system is to simply close your eyes. Alternatives include shifting your gaze, e.g., rolling your eyes in circles, up/down, side/side, as well as alternating, winking one eye shut and then the other. (As an aside, the latter may be particularly interesting as you may notice which eye is your dominant eye, and you may notice the combination of both eyes is what serves you best in your depth perception.)

Vestibular System

Another balance system we utilize is our inner ear or vestibular system. This system involves a series of canals in our head with receptors that detect angulation of the head/body; specifically, this is one way we recognize being on an incline/decline or determine being upright vs lying down. This system is also the one that is affected most by being on a boat. Those “sea legs” are actually your semicircular canals having adapted to the oscillations that the waves and tides. If you’ve had experience or heard about vertigo and dizziness, the vestibular system is certainly something that contributes to that as well, which is why those individuals suffering from such may be more inclined to fall. Ways to challenge your vestibular system include turning/moving your head, i.e., moving your head/neck to look down, to either side, side bending, etc.

Proprioceptive System

The third component of our balance systems is proprioception or our body’s position sense as it relates to our limbs. These receptors are present throughout our appendages, through our muscles, for example, but especially in our joints and contact surfaces. Accordingly, it is possible to challenge your proprioception by altering a surface you’re standing on. (A more compliant surface will be more challenging for your proprioceptive system than a hard surface.) Another way to challenge your proprioception is to change the angle and load through your joints and muscles, i.e., finding your balance with your legs locked out is going to feel different than adding a micro bend at your hips, knees, ankles, or perhaps even deepening that squat.

Static vs Dynamic

A final basic consideration for balance is the control of your "center of gravity"  about your base of support. A static position challenges your ability to maintain your center of gravity over a certain point within your base of support, usually the center. By adding dynamic challenges or movements to your balance. For example, reaching with your arms or moving the opposite foot or leg if you're standing on one leg. You would challenge the edges of or past the edges of your base of support. As you progressively challenge those edges, your locus of control over your given base of support will expand.

As you can see, there are lots of ways to challenge your balance. If you have a fear of falling, are looking to improve your physical performance, or simply would like to see how well you’re doing and are unsure how to check yourself by the details above.