Why your feet forgot how to balance (and what to do about it)
Your eyes are doing all the work while two other systems are on vacation.
Move of the week
Ever notice how you reach for the wall when you get up for that midnight bathroom trip? Even though you know exactly where everything is?
Ever notice how you reach for the wall when you get up for that midnight bathroom trip? Even though you know exactly where everything is?
This isn’t just your body wanting to be careful, here's what's actually happening: your body stopped trusting your feet to keep you steady. And that seemingly harmless wall-touch is your brain's way of compensating for balance systems that are getting weaker.
This isn’t just your body wanting to be careful, here's what's actually happening: your body stopped trusting your feet to keep you steady. And that seemingly harmless wall-touch is your brain's way of compensating for balance systems that are getting weaker.
The good news? You can wake those systems back up.
The good news? You can wake those systems back up.
Why Balance Quietly Slips Away
Your balance isn't one thing, it's three systems working as a team:
Your balance isn't one thing, it's three systems working as a team:
Your eyes - constantly pinpointing on steady objects to keep you oriented.
Your inner ear (vestibular system) - sending messages about what's up, down, left, and right.
Receptors in your legs - firing signals when you drift too far in any direction.
Your eyes - constantly pinpointing on steady objects to keep you oriented.
Your inner ear (vestibular system) - sending messages about what's up, down, left, and right.
Receptors in your legs - firing signals when you drift too far in any direction.
When these systems work together, you feel steady and confident. But here's what happens over time: these systems wear out, and your body starts playing favorites.
When these systems work together, you feel steady and confident. But here's what happens over time: these systems wear out, and your body starts playing favorites.
Your eyes become the overachiever while your feet basically retire early. Had a sinus infection that inflamed your inner ear? Your brain starts ignoring those signals and relies more heavily on your eyes. Spend most days in supportive shoes on flat surfaces? Those leg receptors stop firing as sharply.
Your eyes become the overachiever while your feet basically retire early. Had a sinus infection that inflamed your inner ear? Your brain starts ignoring those signals and relies more heavily on your eyes. Spend most days in supportive shoes on flat surfaces? Those leg receptors stop firing as sharply.
Today's Move: Force All Three Systems Back to Work
Forget expensive balance boards and Swiss balls. All you need is a chair or corner for safety, and maybe a couch cushion for the advanced version.
Forget expensive balance boards and Swiss balls. All you need is a chair or corner for safety, and maybe a couch cushion for the advanced version.
This one move forces all three balance systems to wake up and work together. I see improvements in a single session, which means you'll feel the difference right away.
This one move forces all three balance systems to wake up and work together. I see improvements in a single session, which means you'll feel the difference right away.
Level 1 - The Tandem Stand (Everyone starts here):
Stand near a corner or sturdy chair.
Place one foot directly in front of the other, heel touching toes.
Keep knees soft - never locked out.
Hold for 30 seconds without support.
Switch feet and repeat
Stand near a corner or sturdy chair.
Place one foot directly in front of the other, heel touching toes.
Keep knees soft - never locked out.
Hold for 30 seconds without support.
Switch feet and repeat
Too easy? Good. Move to Level 2.
Too easy? Good. Move to Level 2.
Thanks for reading! Subscribe for free to keep learning with me every Wednesday.
Thanks for reading! Subscribe for free to keep learning with me every Wednesday.
Level 2 - Eliminate the Eye Advantage. Same position, but now:
Turn your head slowly from side to side.
Go as far as is naturally comfortable.
This prevents your eyes from fixating on one spot.
Now your inner ear and feet must pick up the slack.
Goal: 30 seconds with continuous head turns.
Turn your head slowly from side to side.
Go as far as is naturally comfortable.
This prevents your eyes from fixating on one spot.
Now your inner ear and feet must pick up the slack.
Goal: 30 seconds with continuous head turns.
Level 3 - Full System Challenge. Ready for the real test?
Same tandem position.
Close your eyes completely.
Feel your toes gripping? That's your feet finally waking up.
Your vestibular system is now doing most of the work.
Goal: 30 seconds, eyes closed, both sides.
Same tandem position.
Close your eyes completely.
Feel your toes gripping? That's your feet finally waking up.
Your vestibular system is now doing most of the work.
Goal: 30 seconds, eyes closed, both sides.
Mastered all three? Add instability:
Place a pillow or couch cushion on the floor.
Repeat all three phases while standing on this unstable surface.
Place a pillow or couch cushion on the floor.
Repeat all three phases while standing on this unstable surface.
When you can do eyes-closed on a cushion, you've got seriously good balance.
When you can do eyes-closed on a cushion, you've got seriously good balance.
Why This Actually Matters
Every time you step up onto a curb, navigate stairs, or even just walk on uneven grass, you need all three balance systems firing properly. The work you do in your living room, forcing your feet to remember their job, making your inner ear stay sharp, directly transfers to every step you take.
Every time you step up onto a curb, navigate stairs, or even just walk on uneven grass, you need all three balance systems firing properly. The work you do in your living room, forcing your feet to remember their job, making your inner ear stay sharp, directly transfers to every step you take.
Tiny win: Give your balance a quick check today
Start with just Level 1 today. Even if it feels easy, you're reminding those three systems to work as a team again.
Start with just Level 1 today. Even if it feels easy, you're reminding those three systems to work as a team again.
From my watchlist
Video: Complete Balance Training Demo. Watch me demonstrate all phases of the tandem stand, plus the advanced progression on an unstable surface. You'll see exactly how to position yourself and common mistakes to avoid.
Video: Complete Balance Training Demo. Watch me demonstrate all phases of the tandem stand, plus the advanced progression on an unstable surface. You'll see exactly how to position yourself and common mistakes to avoid.
Stay strong,
-Andrea
Stay strong,
-Andrea
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Free forever. Unsubscribe anytime.
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