Stability Exercises for Better Health in SW Calgary
- Chinook Chiropractic
- Jan 9
- 3 min read
Updated: 16 hours ago
Why Stability Training Matters for Your Health
Stability training focuses on strengthening the muscles that support your joints and spine. This type of training improves your body’s ability to maintain control during movement and while standing still. Here are some key benefits:
Improved balance and coordination reduce the risk of falls, especially important as we age.
Enhanced posture helps prevent back and joint pain.
Better athletic performance through increased control and power.
Injury prevention by strengthening muscles around vulnerable joints like ankles and knees.
Increased body awareness helps you move more efficiently in daily activities.
In SW Calgary, where outdoor activities and active lifestyles are common, stability training supports your ability to enjoy sports, hiking, and everyday tasks safely.
1. Single-Leg Balance
This simple exercise builds foundational stability by challenging your balance on one leg.
How to do it:
Stand tall with your feet hip-width apart.
Shift your weight onto your right foot.
Lift your left foot slightly off the ground, bending the knee.
Hold this position for 20 to 30 seconds.
Switch legs and repeat.
To increase difficulty, close your eyes or stand on a soft surface like a foam pad.
Tips for proper form:
Keep your hips level and avoid leaning to one side.
Engage your core muscles to maintain stability.
Focus your gaze on a fixed point in front of you.
2. Bird Dog
The bird dog exercise strengthens your core and improves coordination between your upper and lower body.
How to do it:
Start on your hands and knees with your wrists under your shoulders and knees under your hips.
Engage your core and slowly extend your right arm forward and left leg backward.
Keep your back flat and avoid arching.
Hold for 5 seconds, then return to the starting position.
Repeat on the opposite side.
Perform 10 to 12 repetitions on each side.
Tips for proper form:
Keep your head aligned with your spine.
Move slowly and with control to avoid losing balance.
If needed, start by extending just the arm or leg before progressing to both.
3. Heel-to-Toe Walk
This exercise challenges your balance by narrowing your base of support.
How to do it:
Stand tall and look straight ahead.
Step forward placing the heel of your right foot directly in front of the toes of your left foot.
Take slow, deliberate steps, maintaining a straight line.
Walk 10 to 15 steps forward.
Turn around and walk back using the same heel-to-toe pattern.
Tips for proper form:
Keep your arms relaxed at your sides or extend them slightly for balance.
Engage your core to stay upright.
Perform this exercise near a wall or sturdy surface for support if needed.
4. Side Plank
Side planks strengthen the muscles along your sides and improve overall core stability.
How to do it:
Lie on your right side with your legs extended and feet stacked.
Place your right forearm on the floor, elbow under your shoulder.
Lift your hips off the ground, creating a straight line from head to feet.
Hold for 15 to 30 seconds.
Lower down and switch sides.
Repeat 2 to 3 times per side.
Tips for proper form:
Avoid letting your hips sag or rise too high.
Keep your neck in line with your spine.
If this is too challenging, bend your knees and support your lower body on your knees instead of feet.
5. Standing March with Knee Lift
This dynamic exercise improves balance while engaging your core and hip muscles.
How to do it:
Stand tall with feet hip-width apart.
Slowly lift your right knee to hip height while balancing on your left leg.
Hold for 2 to 3 seconds, then lower your leg.
Repeat with the left knee.
Perform 10 to 15 repetitions on each side.
Tips for proper form:
Keep your torso upright and avoid leaning forward.
Engage your abdominal muscles to support your spine.
Use a chair or wall for support if needed.
How to Incorporate Stability Exercises into Your Routine
Start by practicing these exercises 2 to 3 times per week. You can do them at home or in a gym setting. Begin with easier variations and gradually increase difficulty as your balance improves. Consistency is key to seeing benefits.
If you experience pain or discomfort during any exercise, stop and consult a healthcare professional.
Get a Personalized Foot Assessment in SW Calgary
Your feet play a crucial role in your overall stability and balance. Issues like flat feet, poor arch support, or improper footwear can affect your ability to maintain balance and increase injury risk.
At Chinook Chiropractic, Massage and Physiotherapy in SW Calgary, you can get a comprehensive foot assessment. Our experts will evaluate your foot mechanics and recommend treatments or supports tailored to your needs. This personalized approach helps you build a strong foundation for stability training and everyday movement.
