Balance is Key

February 18, 2021

Katie Fichtenbauer

It’s all about balance, right? In our diets, lifestyle, workplace, and our bodies!

Balance is your body’s awareness. Both internally and externally your body is looking for ways to assess your current condition. It’s rare that we are going to have 100% awareness of our surroundings, but we can build our bodies to optimize our daily, and adventurous, movements. Whether hiking over logs, stepping off a curb, or playing sports, we shouldn’t wait until we injure ourselves to strengthen our balance.


And how do we strengthen our balance? Ankle and foot stability, and a little mental override.


Below are a few balance and stability progression movements. Start from the top and move on once you are confident and comfortable. Through each movement take a moment to assess your body. What muscles are firing up? What are my feet and toes doing? Where am I looking? Looking to strengthen your feet even further? Try these moves without your shoes! Let your feet hug the ground. Stay safe, keep a chair nearby, and have fun!


1. Start by standing with feet hip-width apart.
2. Lift one foot off the ground in front of you.
3. Switch feet.
4. Try lengthening the duration of each balance hold.
5. On each foot, add in some eye and head movement. Look left, right, up, and down.
6. On each foot try closing your eyes.


Continuing progressions with ankle and foot movement:
1. Standing on a single foot, press up onto the balls of your feet, raising your heel off the
ground. Lower and repeat
2. On each foot, and add in the eye and head movement, while continuing the above.
3. Try closing your eyes.


Continuing progressions with lateral movement:
1. Standing on one foot, hop to the side landing on the opposite foot. Land lightly by slightly
following through with the movement.
2. Repeat movement by hopping from side to side and lengthening the stride each round.
3. Add in the eye and head movement, while continuing the lateral hops.
4. Be aware of your surroundings and try closing your eyes.


Add balance and stability training into your workouts:
1. Single leg movements
2. Box step-ups
3. Box jumps
4. Lateral movements and ladder drills
5. Progressive movements
6. Mobility work
7. Coordination drills


By practicing these movements we are letting our body learn to embrace new movements, body patterns, reactions, and terrain. Strengthen the body, strengthen the mind. Strengthen the mind, strengthen the body. This is just a small list of how to get started on allowing our bodies to trust us more. Add these movements little by little into your daily routine, workouts, or standing at your desk. There’s no better time to enhance your life than right now. Ground our feet, stabilize our ankles, align the body, and our minds will follow.

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