Staying balanced is all about trying to keep your center of mass over your base of support. Generally, your center of mass is around your belly button, and your base of support is the midpoint between your feet when both are on the ground. 

Static balance refers to your ability to sustain a specific position or posture, whereas dynamic balance is your ability to maintain stability while in motion.

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The Difference Between Static and Dynamic Balance Exercises

Static Balance Exercises 

Static balance exercises typically involve standing on one or two feet without movement, beginning in a position where your center of mass aligns with your base of support and then sustaining that posture. For example, standing on one leg, or standing with one foot directly in front of the other, as if you are standing on a balance beam.

Dynamic Balance Exercises

Dynamic balance exercises involve using movement or an outside object to make a static balance exercise more challenging. The outside force or perturbation is used to bring your center of mass outside your base of support, encouraging you to work on correcting this with the activation of specific muscles.

For example:

• Change the static balance exercise of standing on one foot to a dynamic exercise by holding a dumbbell or kettlebell in one hand and slowly passing it from one hand to the other around your body. This will force you to adapt to a changing center of mass that will recruit different muscles to keep you balanced.

• Increase the difficulty of standing with one foot in front of the other by walking in that same pattern as if you are on a tightrope. This increases the amount of instability that your body has to work against to keep you balanced.

• Challenge yourself by standing on one foot and either throwing a ball against a wall to yourself or having someone else throw it to you, requiring you to recover your balance and adjust with each catch. Adding the task of tracking objects with your eyes while using your arms is another effective way to increase the difficulty of a static balance exercise.

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Why Is Dynamic Balance Important?

Static balance contributes significantly to health and functionality, yet dynamic balance presents an even higher challenge. Dynamic balance exercises are also more applicable to real-world situations. Losing your balance while standing still is uncommon, whereas stumbling while walking, tripping over a pet, or colliding with others involves your center of mass moving outside your base of support, necessitating quick reactions to regain stability.

Dynamic stability exercises offer benefits across all skill levels, catering to individuals concerned about falls, recovering from lower extremity surgery, and even high-level athletes.

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Improve Your Dynamic Balance with MAVEN

At MAVEN, our team of physical therapists can help you improve your stability with a tailored selection of dynamic balance exercises. Through these exercises, our clients will develop a heightened sense of balance, coordination, and stability, which are crucial elements for overall physical well-being. 

Whether you’re working to regain stability after injury, or simply looking to feel secure and balanced while completing day-to-day activities, MAVEN has you covered. Book an appointment today!