Weekend Challenge: Balancing Arm Reach

This weekend’s exercise is a balance-enhancing move that has an advanced version, which, as you’ll see, is quite challenging. The Balancing Arm Reach also expands the rib cage, promotes deep breathing, and it strengthens the hips and ankles.

I also share with you a motivational study on the lifestyle-enhancing benefits of regular exercise.

I know you’ll want to get started right away, so let’s get to it!

Why:

The best way to prevent painful fractures is to avoid falling, which is why I frequently bring you exercises that emphasize coordination and balance.

The Balancing Arm Reach is a simple yet very effective exercise. Aside from enhancing balance, it targets specific body areas that need to be strong and flexible to avoid falls and fractures.

You’ll notice right away that the Balancing Arm Reach works the shoulder joints and opens the chest. Alignment of the shoulders is key for proper posture and the prevention and reversal of kyphosis (Dowager’s Hump).

Opening the chest allows the lungs to draw deep breaths that alkalize the body and reduce stress. It also offsets the collapsed chest characteristic of rounded, hunched shoulders and kyphosis.

The pelvis is literally central to the body. This exercise targets the hip joints’ role in balance, thus stabilizing your entire body against falls.

How:

You’ll need a chair nearby for this exercise. For clarity, we will start with the right arm.

1. Stand beside a chair and place your left hand on the chair’s back.
2. Raise your right foot off the ground by bending your knee (you don’t have to raise it high – just so your foot is off the floor).
3. Raise your right arm to shoulder height, palm down, and point it straight out in front of you. Hold for a second or two.
4. Bring your arm out to the side, and hold for a few seconds.
5. Now bring your arm as far behind you as you can, as if pointing straight back. Hold for a few seconds.
6. Bring your arm back out to the side and hold.
7. Bring it around to the front and hold, then return to the starting position.
8. Repeat 2-5 times, or as many times as you comfortably can.
9. Switch sides and repeat with the left arm.

Tips:

• Look straight ahead while performing this exercise. Choosing a point on the wall or an object to focus on helps maintain your balance.
• Keep your back straight and don’t lean to the right or left.
• Keep your arm straight as it goes through the moves.
• Do not raise or lower your arm during the exercise; keep it at shoulder level.

Advanced Version:

Once you are comfortable with this move, you can do the “Advanced Version.” That simply means you perform the exercise without holding on to a chair. However, it’s good to have a chair nearby just in case.

Study Shows Balance Training Has Benefits Beyond Just Balance

In a very promising study, researchers evaluated 33 people of an average age of 75.7 who engaged in a balance training program for 12 weeks. The results were encouraging: the participants’ balance improved, and so did their ability to stand on an unstable surface. In addition, their walking speed increased.¹

The study went on to note that balance training made participants more proficient at functional activities overall.1 Basically, they were able to go about daily tasks and activities with greater confidence and physical stability, as they did when they were younger. Remember, these were individuals whose average age was more than 75 years, and they were noted as “frail” at the beginning of the study.

I find this really inspiring. It’s more evidence that the body never stops responding positively when it is given what it needs to thrive, and that no body system works in isolation.

With respect to exercise, this shows that you’ll reap benefits far beyond the bones and muscles you’re seeking to strengthen and tone. Regular exercise can truly turn back the clock where it really matters – in your day-to-day tasks and lifestyle.

Many exercises in the Densercise™ Epidensity Training System are balance-oriented (there are weight-bearing, resistance, and postural exercises as well).

As you “Densercise,” you’ll reap all the benefits of regular exercise, balance and more. Countless studies, including the one above, have pointed to the vast number of benefits from exercising.

The targeted moves in Densercise™ all work together to produce a healthier, happier, more energetic you!

Have a great weekend!

References

¹ Archives of Gerontology and Geriatrics, 50(2):192-197 (March-April 2010)