Everyone should be able to get up and down from the floor. Here are 5 options to do this common task with grace and ease. Want to learn more? Book a session with me at Koa Fit to get started.
balance
Balance Challenge
Try our balance challenge and see where you stand (pun intended). Try each move (1 added each week). If you can do it, move to the next. If not, keep working at it daily until you have it, then progress to the next challenge.
Intro
Challenge #1
Challenge #2
Challenge #3
Challenge #4
Challenge #5
Exercises for Better Balance
How’s your balance? When it comes to our balance, we need to use it or lose it. Sometimes, it slips away without us even noticing. Keep your balance in check with the videos below.
Foundation Month – Week Four
This week, we are going after the low squat. The low squat should not just be for the privileged few. It is one of the most useful and functional positions you can utilize. From picking up heavy things, to getting up and down from the floor, the low squat is a necessity in life. If you can’t get down there, try using some support to get down (and then stay down for a while). For starters, don’t worry about getting back up. Let your muscles and joints get used to the new position first.
We are finishing up Foundations Month with the staple exercise of the dipping bird. We have been working all month on our hinging and strengthening our posterior chain. Now, let’s challenge it with this single leg balance move.
Trail Month – Week One
For the month of June, we will be working on getting ourselves trail ready. Check out our stretches and moves all month and keep yourself safe out on your adventures.
This week, we are stretching out our quads with a standing stretch that can be done anywhere. Then we are keeping our hips (and knees) happy with a lateral hip strengthener.
Jumping Month – Week One
This month we will be working on exercises that help with jumping and other dynamic movement. To start off, let’s open up our hips in an active way and the use a variation on a bridge to help engage the posterior chain of the body.
Balance Month – Week Four
This is our last week of balance challenges. We are opening up the hips this week with our standing figure 4 stretch and by progressing our single leg balance to challenge all the motions of the hip.
Balance Month – Week Three
This week we are adding all the rotation, in the upper and lower body. If standing on one leg is hard for you, go back to week one and work on your single-leg balance first.
Balance Month – Week Two
This week we are adding movement to our balance and progressing our single leg balance.
Balance Month – Week One
This month we are focusing on our balance. While we will get added benefits to our balance (such as stretching our quad below), all of the movements this month will challenge and improve your balance.
Brenna Backe 