Improve balance in 10 seconds with this balance exercise

Reading time: 3 minutes

Do you often stumble, have difficulty walking on uneven ground, or need to immediately support yourself when standing on one leg? Small 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 neuro-athletics that you can easily do at home to improve your balance and regain more confidence in your movements. Suitable for all ages and even for beginners! Ready for the test?

Balance as the foundation for every movement

Whether walking, running, or even sitting: your balance is the foundation for almost all movements your body performs daily. If you have balance deficits, you may experience poor posture and tension. In the worst case, you might fall and injure yourself. Good balance, in turn, supports your natural posture and can have other positive effects. An intact balance

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

Important: This is not only relevant for older people, seniors, and children. If you can balance well, you move more efficiently, powerfully, and quickly. And that applies at any age. Do you already know how 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, upright. Your arms are relaxed at your sides.
• Try to hold the position without moving.
• Gently let someone push you from one side and observe how well and quickly you can regain your balance.
• Repeat the exercise with your eyes closed.

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

Because: there isn't always a lot of 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 need a bone conduction headphone.

This is a Bluetooth headphone that transmits sound not through your ear canal, but directly to your inner ear via the bones. This leaves your ears free, you still perceive ambient noise – and at the same time, you can specifically use special frequencies to activate and train your balance system.

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10-second balance exercise: It's that simple

1. Put on your bone conduction headphones and open the function generator app on your smartphone.
   In the app, you can play various Hertz frequencies into your ear to improve your balance. And that's exactly what we're going to do in this exercise: we'll send a frequency to your ear using the app and your headphones to see how you react.
2. Start with 100 Hertz and play it into your ears for 10-15 seconds.
   You should now hear a sound in both ears. It might sound a little uncomfortable, which is completely normal.
3. Take the balance test again and see if your balance has improved.
   In the video, you can see how we managed to achieve complete stability for Johanna just by this short exposure of her ears to the frequency.
4. It didn't work for you right away?
   No problem. Simply proceed with this structure:
   • Always start by playing 100 Hertz into both ears for 10-15 seconds.
   • Then play it into each ear individually and test again.
     
   • If nothing happens then, you can increase your frequency in 100 Hertz steps up to 500 Hertz.
5. Repeat as needed
   You can integrate this exercise into your daily routine 5-6 times a day, if necessary.

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

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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 put your balance organ and brain to work, improve posture, coordination, and body awareness – and recognize early signs of stumbling. But there isn't always time for that.

If there's no time for that in your stressful everyday life, just use your bone conduction headphones and do the 10-second balance exercise from the video for a quick improvement of your balance. This way, you can quickly improve not only your risk of falling!

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