{"id":45366,"date":"2022-07-29T04:09:28","date_gmt":"2022-07-29T04:09:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45366"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"dynamic-balance","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/dynamic-balance\/","title":{"rendered":"Understanding Static &#038; Dynamic Balance: Definition, Importance, Testing, Exercises, And More"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/#The_Balance_System_How_It_Works\" >The Balance System: How It Works<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/#Static_Vs_Dynamic_Balance\" >Static Vs. Dynamic Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/#The_Importance_Of_Training_Dynamic_Balance\" >The Importance Of Training Dynamic Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/#Diagnosis_And_Improvement_Of_Dynamic_Balance\" >Diagnosis And Improvement Of Dynamic Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/#Dynamic_Balance_Exercises_What_You_Have_To_Know_And_Examples\" >Dynamic Balance Exercises: What You Have To Know And Examples<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/#Summary\" >Summary<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We don\u2019t usually think of balance as something crucial for our well-being until we fall on a slippery surface. Competing with friends to see who can stand on one leg for the longest time is fun, but this is all about the static balance.<\/span><\/p>\n\n<p><span style=\"font-weight: 400;\">There\u2019s another, more complicated kind \u2013 dynamic <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\">balance<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve all experienced dynamic balance examples since our childhood (as well as the examples of the lack of that balance, of course).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What are examples of dynamic balance? Any of your daily tasks that involve moving: walking, running, turning, reaching, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training it is more important than you may think. It may not only improve your sports performance and daily-life mobility but also help you achieve your fitness goals. Good balance involves several systems &#8211; the visual, vestibular, proprioceptive (skin, muscles, joints; responsible for the sense of body awareness), and the CNS (central nervous system).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And while standing on one leg is relatively easy for healthy individuals since they have control over muscle contractions, when it comes to dynamic movements, this process needs to be automatic.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, I overview:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The terminology and definitions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The difference between static and dynamic balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The importance of training your dynamic balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to test and improve it<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Understanding_Static_&amp;_Dynamic_Balance\"><img decoding=\"async\" class=\"aligncenter wp-image-44384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-1024x576.png\" alt=\"dynamic balance\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Balance_System_How_It_Works\"><\/span><strong>The Balance System: How It Works<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The systems contributing to <a href=\"https:\/\/betterme.world\/articles\/importance-of-work-life-balance\/\">balance maintenance<\/a> are:<\/span><\/p>\n<ul>\n<li><b>Proprioceptive or somatosensory system.<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">The proprioceptive or somatosensory system is responsible for giving you the sense of body awareness. It provides postural balance and helps you navigate space through muscles and joints.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">This system has the shortest time delays \u2014 only 40-50 ms. In normal conditions, healthy people rely 70% and 10% on the proprioceptive system, on even and uneven surfaces respectively (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Balance\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Vestibular system.<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">The vestibular system helps you coordinate your body, keep your head upright, keep your eyes focused when you move your head, and keep your whole body upright, so it doesn\u2019t fall suddenly.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">In normal conditions, healthy people rely 20% and 60% on the vestibular system, on even and uneven surfaces respectively (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Balance\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Visual system.<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Your eyes and their connection to the brain contribute to balance by providing visual aids.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Individuals with visual impairments are able to boost the other systems\u2019 response to compensate. Individuals with vestibular deficits are able to boost the visual and somatosensory systems to compensate.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">In normal conditions, healthy people rely 10% and 30% on the visual system, on even and uneven surfaces respectively (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Balance\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Central nervous system.<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">The CNS receives feedback from the aforementioned systems, using them to stabilize your body by activating necessary muscles (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Balance\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/muscle-imbalance\/\">Muscle Imbalances: Causes, Symptoms, And Solutions<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Understanding_Static_&amp;_Dynamic_Balance\"><img decoding=\"async\" class=\"aligncenter wp-image-43751 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486-1024x576.png\" alt=\"dynamic balance\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207486.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Static_Vs_Dynamic_Balance\"><\/span><strong>Static Vs. Dynamic Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What are dynamic balance and static <a href=\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\">balance<\/a>?<\/span><\/p>\n<ul>\n<li><b>Static balance<\/b><span style=\"font-weight: 400;\"> \u2013 the ability to keep your body in a stable position. In static balance, the center of mass is over the supportive base. This is the basis of your balance system, without which adequate dynamic balance cannot be achieved.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Dynamic balance<\/b><span style=\"font-weight: 400;\"> \u2013 the ability to maintain stability during movement. In dynamic standing and moving balance, the center of mass is moving around the base of support, which is a challenge at times.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have good dynamic balance, your body reacts adequately to sudden changes in surface and conditions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When talking about <a href=\"https:\/\/betterme.world\/articles\/should-i-lose-weight-before-building-muscle\/\">fitness and wellness<\/a>, beginners usually start with static balance exercises, moving forward to the more complex dynamic workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both static and dynamic training are recommended for rehabilitation after those injuries that led to reconstruction (such as ACL (knee ligament) reconstruction) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4873586\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Importance_Of_Training_Dynamic_Balance\"><\/span><strong>The Importance Of Training Dynamic Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic balance is crucial for <a href=\"https:\/\/betterme.world\/articles\/30-day-leg-challenge\/\">avoiding falls and injuries<\/a> that may limit your mobility in the future (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6611347\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Both static and dynamic training have proven effective for improved postural control as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5548154\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For athletes and people with fitness goals, dynamic balance training can provide the following benefits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better running quality due to the adequate movement of the center of mass according to the base of support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better quality and appearance of your body due to the muscles involved in such training, including the obliques, thighs, glutes, lower back, and hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower risk of injury due to a healthy reaction to external condition change.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better warm-up before your regular workouts, especially if they involve rapid movement in different directions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better quality of recovery exercises to cool down between reps or after the workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greater energy expenditure due to physical activity increase (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/energy-expenditure\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s recommended to incorporate balance training into your workout routine. It will not only help you move and train more efficiently but improve your looks by getting you closer to <a href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\">your comfortable weight<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Understanding_Static_&amp;_Dynamic_Balance\"><img decoding=\"async\" class=\"aligncenter wp-image-43552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207482.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diagnosis_And_Improvement_Of_Dynamic_Balance\"><\/span><strong>Diagnosis And Improvement Of Dynamic Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you train dynamic balance professionally or plan on doing so, you will need to get tested regularly to see the progress. This is needed if you\u2019re rehabilitating from an injury or surgery. Many specialists use special functional scales to get an objective opinion on the condition of your balance systems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the scales and\/or tests you may have to go through:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.physio-pedia.com\/Berg_Balance_Scale\"><b>Berg Balance Scale<\/b><\/a><span style=\"font-weight: 400;\"> \u2013 involves various functional tasks to assess your static and dynamic balance. It\u2019s most often used for people recovering after a stroke.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK563187\/#:~:text=The%20Romberg%20sign%20is%20an,60%20seconds%20with%20eyes%20closed.\"><b>Romberg Test<\/b><\/a><span style=\"font-weight: 400;\"> \u2013 involves standing upright for a minute with eyes closed. Assesses your static balance (may be done in a complex with other approaches while testing static and dynamic balance).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/steadi\/pdf\/TUG_test-print.pdf\"><b>Timed Up And Go Test<\/b><\/a><span style=\"font-weight: 400;\"> \u2013 evaluation of your ability to maintain mobility and dynamic balance.<\/span><\/li>\n<\/ul>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Understanding_Static_&amp;_Dynamic_Balance\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Understanding_Static_&amp;_Dynamic_Balance\"><img decoding=\"async\" class=\"aligncenter wp-image-43407 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19-1024x576.png\" alt=\"dynamic balance\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dynamic_Balance_Exercises_What_You_Have_To_Know_And_Examples\"><\/span><strong>Dynamic Balance Exercises: What You Have To Know And Examples<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A complex of dynamic <a href=\"https:\/\/betterme.world\/articles\/power-yoga-calories-burned\/\">balance training<\/a> can contain various exercising stages. All of them are aimed at improving coordination between performed movements and strengthening the muscles responsible for weight shift resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Logically, such a workout can contain several levels of difficulty, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Static balance improvement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slight displacement performance to improve coordination<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greater and faster displacement performance to achieve progress<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here are some examples of such exercises, going one by one, incorporating all three stages:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simple coordinated hand and feet movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unipedal exercises \u2013 standing on one foot at a time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reaching exercises \u2013 stepping onto objects from a starting position using only one foot<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also, a bit about the type of such training (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/a-z\/balance-training\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s <\/span><b>NOT <\/b><span style=\"font-weight: 400;\">flexibility training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It <\/span><b>MAY BE<\/b><span style=\"font-weight: 400;\"> aerobic, but not often<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It <\/span><b>IS <\/b><span style=\"font-weight: 400;\">aimed at strengthening your muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s <\/span><b>NOT <\/b><span style=\"font-weight: 400;\">a sport, just a series of exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It <\/span><b>IS <\/b><span style=\"font-weight: 400;\">low-impact training<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To give you something to work with, here are 10 great dynamic balance <a href=\"https:\/\/betterme.world\/articles\/mindfulness-tips\/\">exercises<\/a> to try:<\/span><\/p>\n<ul>\n<li><b>Single-leg arm reaches<\/b><span style=\"font-weight: 400;\"> \u2013 standing on one leg with your knee slightly bent, reach forward with your arm as far as you can. Then lift the arm up and bring it to the back as far as you can without discomfort. Do several reps and alternate legs.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Single-leg leg reaches<\/b><span style=\"font-weight: 400;\"> \u2013 the same starting position, but now you have to move one of the legs forward and backward, moving it under your body. Do several reps and alternate legs.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Lateral bounds<\/b><span style=\"font-weight: 400;\"> \u2013 classic lateral bounds but with 3-5-second stops on each side. First, balance on one foot, sinking into the hip a bit. Then, push into the ground and leap to the other side, taking a 3-5-second pause there too. Then repeat.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Forward bounds or slow running<\/b><span style=\"font-weight: 400;\"> \u2013 start on one foot, sinking a bit into the hip. Wait for 3-5 seconds and leap forward on another foot, taking a stop there as well. Continue moving forward like this.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Step-ups<\/b><span style=\"font-weight: 400;\"> \u2013 regular step-ups with a pause. Take a jump-box or any safe alternative at the height of your knee. Step onto it with one leg and maintain balance for 3-5 seconds before stepping down. Repeat with the other leg.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Front-back weight shifting<\/b><span style=\"font-weight: 400;\"> \u2013 feet hip-width apart, shift your weight forward and backward slowly, moving the weight to the toes and heels respectively. Move your hips back a little when shifting back for more stability.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Hip abduction<\/b><span style=\"font-weight: 400;\"> \u2013 stand upright and start shifting your weight to one leg, abducting the other hip (taking the leg off the ground). As you reach your limit, slowly put the leg back on the ground and do the same on the other side. Think about extending your leg farther rather than lifting it as high as you can.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Hip extension<\/b><span style=\"font-weight: 400;\"> \u2013 the same starting position but you have to move your leg behind you. You\u2019ll feel the tension in your hip and glute. Hold for a couple of seconds and repeat on the other leg.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Leg curls<\/b><span style=\"font-weight: 400;\"> \u2013 the same starting position but you curl one leg after another. Keep the knees as close together as you can. You should feel some tension in the hamstrings.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li><b>Calf raise<\/b><span style=\"font-weight: 400;\"> \u2013 stand upright, feet close together. Shift the weight to the balls of your feet and take the heels off the ground. Try to maintain balance as you rise up. Then, gently come back to the starting position.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/balance-board-benefits\/\">Balance Board Benefits, Drawbacks, And Exercises<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Understanding_Static_&amp;_Dynamic_Balance\"><img decoding=\"async\" class=\"aligncenter wp-image-43397 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-1024x576.png\" alt=\"dynamic balance\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Also, try tai chi, yoga, and pilates as additions to the training (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-ways-to-improve-balance\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can start with a chair or a wall to support yourself when needed. Over time, you\u2019ll train enough to perform all of these exercises with no additional support but that of your balance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, engage your core muscles when performing any of the exercises.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summary\"><\/span><strong>Summary<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both static and dynamic balance are essential for a healthy lifestyle. An adequate balance allows you to work out better and achieve your fitness goals. And training a certain way can improve both types of balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s a very healthy cycle of working out for a higher quality of life that leads to more effective workouts and then again to a higher quality of life. I mean the condition of your body, its appearance, and all the sweet bonuses that come along.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a complete beginner, it\u2019s recommended to start with static balance exercises. They will improve your body awareness, posture, and tone of muscles. Such training will then improve the quality of your squats and other exercises you do without rapid movement.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Understanding_Static_&amp;_Dynamic_Balance\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Then, you can move on to more complex dynamic balance exercises, starting with the ones you can find in this article. They will improve your body composition, energy expenditure, and looks, as well as joint health and physical performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to incorporate dynamic balance training into your routines. It can be a stand-alone workout, a part of your warm-up or cool-down routines, or a quick morning ritual.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you feel discomfort or pain in your joints when doing any of the exercises, contact a physiotherapist for a consultation. A trained professional will create a program tailored exclusively for your needs and desired results.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Understanding_Static_&amp;_Dynamic_Balance\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>We don\u2019t usually think of balance as something crucial for our well-being until we fall on a slippery surface. Competing with friends to see who can stand on one leg for the longest time is fun, but this is all about the static balance. There\u2019s another, more complicated kind \u2013 dynamic balance. We\u2019ve all experienced [&hellip;]<\/p>\n","protected":false},"author":52,"featured_media":45367,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[163],"class_list":["post-45366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Understanding Static &amp; Dynamic Balance: Definition, Importance, Testing, Exercises, And More - BetterMe<\/title>\n<meta name=\"description\" content=\"Training \u2605 DYNAMIC BALANCE \u27a4 is more important than you think. Let\u2019s overview the terminology, importance, and ways of testing and improving your balance. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Understanding Static &amp; Dynamic Balance: Definition, Importance, Testing, Exercises, And More\" \/>\n<meta property=\"og:description\" content=\"Training \u2605 DYNAMIC BALANCE \u27a4 is more important than you think. Let\u2019s overview the terminology, importance, and ways of testing and improving your balance. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/dynamic-balance\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2128945646-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mary Nosel\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mary Nosel\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/dynamic-balance\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/dynamic-balance\\\/\"},\"author\":{\"name\":\"Mary Nosel\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/59e44db0121e9a4f8f36b97a91955d21\"},\"headline\":\"Understanding Static &#038; Dynamic Balance: Definition, Importance, Testing, Exercises, And More\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/dynamic-balance\\\/\"},\"wordCount\":1903,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/dynamic-balance\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/07\\\/shutterstock_2128945646-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We don\u2019t usually think of balance as something crucial for our well-being until we fall on a slippery surface. Competing with friends to see who can stand on one leg for the longest time is fun, but this is all about the static balance.<\\\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There\u2019s another, more complicated kind \u2013 dynamic <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/benefits-of-tai-chi-for-seniors\\\/\\\">balance<\\\/a>.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We\u2019ve all experienced dynamic balance examples since our childhood (as well as the examples of the lack of that balance, of course).<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">What are examples of dynamic balance? Any of your daily tasks that involve moving: walking, running, turning, reaching, etc.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Training it is more important than you may think. It may not only improve your sports performance and daily-life mobility but also help you achieve your fitness goals. Good balance involves several systems - the visual, vestibular, proprioceptive (skin, muscles, joints; responsible for the sense of body awareness), and the CNS (central nervous system).\u00a0<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">And while standing on one leg is relatively easy for healthy individuals since they have control over muscle contractions, when it comes to dynamic movements, this process needs to be automatic.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, I overview:<\\\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The terminology and definitions<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The difference between static and dynamic balance<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The importance of training your dynamic balance<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/dynamic-balance\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/dynamic-balance\\\/\",\"name\":\"Understanding Static & Dynamic Balance: Definition, Importance, Testing, Exercises, And More - BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/dynamic-balance\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/dynamic-balance\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/07\\\/shutterstock_2128945646-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Training \u2605 DYNAMIC BALANCE \u27a4 is more important than you think. 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She has a strong passion and the right skills for relaying hard-to-process information easily. Moreover, she finds joy in helping others understand their bodies and be connected to them, which involves a lot of stereotype breaking. During her teenage years, she was caught in a cage \u2013 like many others \u2013 with all kinds of diets that break your stomach and only provide temporary results and mindless hours-long cardio that doesn\u2019t bear the best fruits of labor. Soon enough, she realized that something was off, and \u201cthin but dull\u201d wasn't what she wanted to be. From then on, Mary started learning. Now, she's a stereotype-free, healthy woman trying to inspire others to establish a connection with their bodies and improve physical and mental health. She shows that meal planning, exercising, stretching, and meditating don't have to be restricting and dull. Mary\u2019s three keywords for healthy weight loss and maintenance are diversity, consistency, and joy. 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Just keep reading for more!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/dynamic-balance\/","og_locale":"en_US","og_type":"article","og_title":"Understanding Static & Dynamic Balance: Definition, Importance, Testing, Exercises, And More","og_description":"Training \u2605 DYNAMIC BALANCE \u27a4 is more important than you think. Let\u2019s overview the terminology, importance, and ways of testing and improving your balance. Just keep reading for more!","og_url":"https:\/\/betterme.world\/articles\/dynamic-balance\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2128945646-scaled.jpg","type":"image\/jpeg"}],"author":"Mary Nosel","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Mary Nosel","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/dynamic-balance\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/dynamic-balance\/"},"author":{"name":"Mary Nosel","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/59e44db0121e9a4f8f36b97a91955d21"},"headline":"Understanding Static &#038; Dynamic Balance: Definition, Importance, Testing, Exercises, And More","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/dynamic-balance\/"},"wordCount":1903,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/dynamic-balance\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2128945646-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">We don\u2019t usually think of balance as something crucial for our well-being until we fall on a slippery surface. Competing with friends to see who can stand on one leg for the longest time is fun, but this is all about the static balance.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">There\u2019s another, more complicated kind \u2013 dynamic <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\">balance<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We\u2019ve all experienced dynamic balance examples since our childhood (as well as the examples of the lack of that balance, of course).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">What are examples of dynamic balance? Any of your daily tasks that involve moving: walking, running, turning, reaching, etc.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Training it is more important than you may think. It may not only improve your sports performance and daily-life mobility but also help you achieve your fitness goals. Good balance involves several systems - the visual, vestibular, proprioceptive (skin, muscles, joints; responsible for the sense of body awareness), and the CNS (central nervous system).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">And while standing on one leg is relatively easy for healthy individuals since they have control over muscle contractions, when it comes to dynamic movements, this process needs to be automatic.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, I overview:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The terminology and definitions<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The difference between static and dynamic balance<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The importance of training your dynamic balance<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/dynamic-balance\/","url":"https:\/\/betterme.world\/articles\/dynamic-balance\/","name":"Understanding Static & Dynamic Balance: Definition, Importance, Testing, Exercises, And More - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/dynamic-balance\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/dynamic-balance\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_2128945646-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Training \u2605 DYNAMIC BALANCE \u27a4 is more important than you think. Let\u2019s overview the terminology, importance, and ways of testing and improving your balance. 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She has a strong passion and the right skills for relaying hard-to-process information easily. Moreover, she finds joy in helping others understand their bodies and be connected to them, which involves a lot of stereotype breaking. During her teenage years, she was caught in a cage \u2013 like many others \u2013 with all kinds of diets that break your stomach and only provide temporary results and mindless hours-long cardio that doesn\u2019t bear the best fruits of labor. Soon enough, she realized that something was off, and \u201cthin but dull\u201d wasn't what she wanted to be. From then on, Mary started learning. Now, she's a stereotype-free, healthy woman trying to inspire others to establish a connection with their bodies and improve physical and mental health. She shows that meal planning, exercising, stretching, and meditating don't have to be restricting and dull. Mary\u2019s three keywords for healthy weight loss and maintenance are diversity, consistency, and joy. 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