Improve your balance in 10 seconds with this balance exercise

Reading time: 3 minutes

Do you stumble frequently, have difficulty walking on uneven ground or need to support yourself immediately when standing on one leg? Minor instabilities in everyday life are often the first signs that your balance is not optimal. But don't worry – our neuro trainer Kevin will show you a 10-second balance exercise from neuroathletics that you can easily do at home to improve your balance and regain confidence in your movements. Suitable for all ages and beginners! Ready to give it a try?

Balance as the foundation for every movement

Whether walking, running or even sitting: your balance is the foundation for almost all the movements your body performs every day. If you have deficits in your balance, poor posture and tension can occur. In the worst case, you could fall and injure yourself. Good balance, on the other hand, supports your natural posture and can have other positive effects. A healthy balance

• relieves strain on your back, neck and joints
• gives you greater body awareness and
• reduces the risk of falls and injuries.

Important: This is not only relevant for older people, seniors and children. If you have good balance, you move more efficiently, powerfully and quickly. And that's true at any age. Do you know how good your balance is?

Balance test: How stable are you really?

Start with a simple test to check your current balance:

• Stand with your feet close together and your back straight. Your arms should be relaxed at your sides.
• Try to hold this position without moving.
• Let someone gently push you from one side and see how well and how quickly you can regain your balance.
• Repeat the exercise with your eyes closed.

Many people notice a difference between the left and right sides of their body. You can quickly and easily improve this deficit with targeted training exercises. In the video, Kevin shows you a balance exercise that takes only 10 seconds and can quickly help improve your skills.

After all, there isn't always much time in everyday life for regular training and classic balance exercises such as standing on one leg!

Better balance: What you need for the balance exercise

For the following balance exercise, you will need a bone conduction headphones.

These are Bluetooth headphones that transmit sound directly to your inner ear via your bones rather than through your ear canal. This leaves your ears free so you can still hear ambient noise while using specific frequencies to activate and train your balance system.

10-second balance exercise: It's that easy

1. Put on your bone conduction headphones and open the function generator app on your smartphone.
   In the app, you can play different Hertz frequencies into your ear to improve your balance. And that's exactly what we're going to do in this exercise: using the app and your headphones, we'll send a frequency to your ear to see how you react to it. Start with 100 Hertz and play the sound in your ears for 10-15 seconds. It may sound a little uncomfortable, but that's completely normal. Take the balance test again and see if your balance has improved.
2. It didn't work for you right away?
   No problem. Just continue with this structure:
   • Always start by playing 100 Hertz in both ears for 10-15 seconds.
   • Then play each ear individually and test again.
   • If nothing happens, you can increase the frequency in 100-hertz increments up to 500 hertz.

Watch the exercise in the video (only 5 minutes). Here you can also find out exactly how the inner ear influences your posture and what role bone conduction headphones play in the exercise.

Why balance exercises are essential

Conventional training and balance exercises can help you strengthen your deep muscles, leg and upper body muscles, and your sense of balance. With regular balance training, you can really put your balance organ and brain to work, improve your posture, coordination and body awareness – and recognise early signs of stumbling. But there isn't always time for that.

If you don't have time for that in your busy everyday life, just use your bone conduction headphones and do the 10-second balance exercise from the video for a quick improvement in your balance. Not only will you quickly reduce your risk of falling, you'll also feel more stable and confident.

What are you waiting for? Put on your bone conduction headphones and get started!