Improving Balance: Incline Side Plank with Arm Extension


The ability to maintain balance quickly diminishes after the mid-50’s – increasing the risk for falls and other adverse health outcomes.

According to research published in the British Journal of Sports Medicine, “Within the limitations of uncontrolled variables, such as recent history of falls and physical activity, the ability to successfully complete the 10-s OLS (one leg stance) is independently associated with all-cause mortality and adds relevant prognostic information beyond age, sex and several other anthropometric and clinical variables.” (https://bjsm.bmj.com/content/56/17/975).

The National Institute on Deafness and Other Communication Disorders says, “A balance disorder is a condition that makes you feel unsteady or dizzy. If you are standing, sitting, or lying down, you might feel as if you are moving, spinning, or floating. If you are walking, you might suddenly feel as if you are tipping over.”

Balance disorders can be caused by certain health conditions, medications, or a problem in the inner ear or the brain.

We will focus for the next three weeks on ways to improve balance related to spatial awareness.

Incline Side Plank with Arm Extension

Set-up in an elevated side plank position with the support arm fully extended, with fingers pointing forward. Once stable, extend the non-support arm in close proximity to the head – palm down and fingers pointing ahead. Hold for a 2-count. Drop the hip down and then return to a fully extended position. Try 5-10 hip drops. Repeat to the opposite side.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.