Exercise Body Balance

Sensitivity sensory of proprioceptive have functions regulate the balance of the body, this is make us aware position of body when standing, sitting or doing every activity so that does not fall or tilt the body when position of standing.

Proprioceptive can be found in some parts of the body suchas the entire skin, muscles and joints.

Degeneration from function of proprioceptive is the initial of disorder balance that often occurs when you start to enter the age of 50 years. These natural processes will cause decreased muscle metabolism, so that fat is easy to collect and this fat will cause the muscles strength is lost, so that effect onbody balance was also diminished.

Efforts to improve function balancing of body can be done through the exercise of balancing, as follows :

1. Strengthening exercises.

Strengthening exercises have function to enhance the body's metabolism with focus on the muscles legs, thighs, abdomen and pelvis. The muscle above is one unit that function as hold body, so if all this muscle is weak then the body will easily fall. Early exercise can be done without the burden, if it is getting used to add light weight 0.5 to 1 kilogram. Burden wrapped the ankle which aims to improve the quality of muscle strength.

Movement on strengthening exercises, include :

a. Strengthening 1.

Stand upright with left leg lifted to in the beside and hold for one second then return to normal position. Repeat up to 10 times and do the opposite leg.

b. Strengthening 2.

Stand upright with one leg lifted in the front and hold for one second then return to normal position. Repeat up to 10 times and do the opposite leg.

c. Strengthening 3.

Sitting in a chair with the body upright and give the base of a pillow onthe back. Pull the body in the behind, hold one second and return to normal position. Repeat up to 3 to 5 sets with a set of 10 count.

2. Balance exercises.

The exercise of balance aims to hone the sensitivity of proprioceptive sensors. The movement principle of balance exercises very easy only with sitting and stand up are done over and again, but it can be difficult for people with disturbance of balance, will feel like falling when standing.

Movement on the balance exercises include :

a. Balance 1.

Sitting in a chair with the body up right then stand up and hold one second. To start the stand can hold on to the chair. Perform up to 3 to 5 sets with aset of 10 count. When you are getting used to this exercise can be done with eyes closed.

b. Balance 2.

Stand upright and walk straight slowly with your feet together, heel stouching the tip of toe. Walk far away and when you are getting used to this exercise can be done with eyes closed.

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