April 2021
Balance can mean many different things to people. Some may first think of physical balance, others may think about work-life balance, and this list goes on. Thanks to kung fu, I think about balance on a daily basis in various ways, including physical, cognitive and emotional. Sifu Banks, my kung fu teacher, talks about the balance of the mind, body, and soul, or spirit. In truth, I didn't think much about balance until I started doing martial arts in 2004. It wasn't a concept that frequently entered my mind, and I don't think I incorporated balance into many of my workouts. As I embarked on my training, I began to realize the importance of physical balance, as my kicks require a strong, stable stance leg, and the animal styles that I practice involve many single leg stances combined with movement.
I also began to think about balance in a larger, more universal sense. I delved further into the concept of Yin and Yang, which is a part of Chinese philosophy. The concept of Yin and Yang is about the fluidity and balance of opposites, and that all things exist as inseparable and contradictory opposites. According to the Internet Encyclopedia of Philosophy (a peer-reviewed academic resource), "three basic themes underlie nearly all deployments of the concept in Chinese philosophy: (1) yinyang as the coherent fabric of nature and mind, exhibited in all existence, (2) yinyang as jiao (interaction) between the waxing and waning of the cosmic and human realms, and (3) yinyang as a process of harmonization ensuring a constant, dynamic balance of all things." Further explained by the World History Encyclopedia, "The two opposites of Yin and Yang attract and complement each other and, as their symbol illustrates, each side has at its core an element of the other (represented by the small dots). Neither pole is superior to the other and, as an increase in one brings a corresponding decrease in the other, a correct balance between the two poles must be reached in order to achieve harmony."
Yin represents, among other things, feminine, soft, water, earth, and provides spirit to all things. Yang represents masculine, hard, fire, heaven, and provides form to all things. Sifu Banks helped me to realize that soft doesn't mean weak, and hard does not always dominate, or win. Especially in my early days of practice, I often tried to go "hard" with all my big brothers in kung fu class, blow for blow, all Yang, despite the fact that they had substantial height and strength gains on me (as well as level of experience). Sifu taught me that I needed to learn to embrace my softer, feminine side, my Yin, to outwit them, be quicker than them, more flexible than them. "You're all Yang, you need more Yin!" was a frequent phrase I heard during class. I am still learning how to embrace my Yin and not always lead with Yang, but I have grown a lot since I started, and am able to realize and appreciate the strengths and awesome qualities of both. A strong kick (the physical form, Yang) is even stronger with qi (energy), (the spirit, Yin) behind it.
It’s Not Just Standing On One Leg!
Balance is not only about standing on one leg; it can involve many different body parts and actions. We use balance daily to keep us upright when we walk, to change positions, to carry and maneuver objects. It is often something we take for granted until we have an issue with it, and it’s something we don’t commonly practice consciously, unless we play a sport or take a class that includes balance. Our bodies are working on balance all the time, with even what we may think are the most mundane or simple tasks. When we walk, for example, there is a point in the gait cycle in which we are momentarily standing on one leg. You may not think of walking as a single leg stance activity, but it is, and your nervous system is working constantly yet silently to keep you moving fluidly without falling over.
This is a move from the Drunken Monkey style of kung fu, which is my Sifu’s (teacher’s) specialty. Try it if you dare, with or without alcohol!
Three Systems of Balance: Visual, Vestibular, and Somatosensory
Balance boils down to maintaining our center of mass (usually our hips/pelvis) over our base of support (usually our feet). One could write a thesis on all the intricate ways our bodies maintain upright balance. It includes our nervous, muscular, vestibular, and visual systems. Proprioception, or the body’s sense of position and movement, plays a big role (see my Blog on Active Posture and Body Mechanics Awareness), and works closely with your visual and vestibular systems to maintain your head righted on your neck/body, your body upright, and your ability to move in finely coordinated ways.
Visual System: Our eyes allow us to see and interpret the visual world around us. Light is transmitted through sensory receptors called rods and cones to our retina, which are located in the back of each eye, then relayed via neurons to various parts of the brain which work together to interpret what we see. Through our brain's interpretation of what we see, we are able to orient ourselves to other objects in space - for example, looking at the horizon or a tall building to get a sense of alignment and position.
Vestibular System: Our vestibular system helps us detect and process information about motion, equilibrium, and spatial orientation of the head. The vestibular apparatus is located in our inner ear, near our auditory apparatus (the cochlea), and consists of the utricle, saccule, and semicircular canals. The utricle and saccule detect gravity / vertical and linear movements; the semicircular canals detect rotational movement. The vestibular apparatus sends this information to a network of neural connections in the brain including the brainstem, cerebellum and the cerebral cortex that interpret the signals and keep us oriented in space and within our own bodies.
Somatosensory System: Our somatosensory system consists of sensory input from receptors in skin, muscles, and joints that are sensitive to stretch or pressure in the tissues. This information, combined with neural networks in the brain, contributes to our sense of proprioception, or knowing where our body is in space.
Together, our visual, vestibular, and somatosensory systems give us moment to moment information about where the body is in relation to itself and the outside world. When one system is compromised, our balance can be challenged or impaired. For example, if you close your eyes, especially when standing on one leg, you will likely feel yourself start to wobble or sway, as you no longer have your visual input. If you stand on sand or another unstable surface, your somatosensory information is altered from its normal baseline, and you again may feel an increased challenge to stay stable. If you have a problem with your vestibular system, such as with BPPV, Meniere's disease, or even an ear infection or head cold, you may feel off-balance as your brain is getting altered sensory information. On the other hand, we can improve our balance by challenging one or more of these systems, by practicing balance with your eyes closed (visual), on foam (somatosensory), and/or with head movements (vestibular).
Types of Balance Strategies:
I am going to discuss the three main types of balance strategies we use on a daily basis, most of the time without even being aware of them.
Ankle Strategies: Ankle strategies are small movements back and forth and side to side made at our ankle joints. We use ankle strategies for small balance adjustments required when standing. These movements are usually imperceptible unless you make a point of paying attention to them, or are standing on a slightly unstable surface. While standing, notice how your feet and ankles feel; you may become aware of the small adjustments they make just to keep you upright. Stand on one leg and you will almost instantly feel them increase.
Hip Strategies: Hip strategies are larger movements back and forth and side to side made at the hips/waist. We use hip strategies for larger balance adjustments, often made suddenly, such as having to stop quickly or swaying to avoid something. As hip strategies are bigger movements at bigger joints, you may notice when you are required to do them.
Stepping Reactions: A stepping reaction is when you have a challenge to your balance so large that you have to take a step to avoid falling. You may perform a stepping reaction if you trip, or someone pushes you. A stepping reaction can also be seen as a stumble, and sometimes people avoid performing them to avoid appearing off-balance, or may be unable to perform them from impaired ability to react. In reality, a stepping reaction is a good thing to be able to do when needed to prevent falling or injuring yourself.
Any of these balance strategies may be impaired for reasons such as peripheral neuropathy, arthritis, or generalized weakness; however, they can also be improved upon by practicing balance in varying conditions that target each type of strategy. You may have never noticed that you use these strategies on a daily basis, though now that you have learned about them, you may be more aware!
Incorporate a little balance into your life!
You can include a little balance into everyday activities, such as brushing your teeth, waiting in line, or talking on the phone. Try not to lock out your knee on your stance leg; instead, “soften” the knee, keeping it slightly bent. You may find it slightly more challenging this way at first, but it’s a much better way for both your brain and your body to maintain your balance for several reasons.
Locking your knee out (into extension) is not good for the passive structures in the back of your knee including your joint capsule and ligaments, as it can stretch them out and/or lead to sprains & strains. When you bend your knee versus locking out on the joint, you engage the muscles around your knee more (including the quad & the hamstring). Keeping the knee slightly bent also sends more proprioceptive information to and from your brain and your body, so that you are able to make quicker and finer adjustments as needed. As noted above, balance exercise does not only involve standing on one leg. You can work on tandem stance (one foot in front of the other), or whole body balance with exercises such as a side plank. Adding movement to a balance exercise will increase the level of challenge.
In my practice, I teach people about the balance and synergy of their own brain and body. Your brain and body exist in harmony, each affecting and supporting the other in physical, cognitive, and emotional realms. The more we can embrace the intricate relationship between the two, the better we can move, feel, and understand.
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