Frank Thömmes
AIREX®
The innovative training program
with Balance-pads & co.
Foreword
1
Balance – As health training
What does balance mean for people?
Balance and health
Balance training for all ages
Sensorimotor training
Developing the sensorimotor system
Balance in sport
2
BeBalanced!® – The program
AIREX ® Balance products
Tested and recommended – AIREX® products with the AGR quality seal
Target groups
3
Method – How the training works
Barefoot training
Posture
Joint stabilization
Features of sensorimotor training
4
The best exercises with the Balance-pad
Basics – Introduction
Arm positions
Cardio – The fat burner
Back – For a strong back
Stability – For a strong core
Functional – Intelligent training
Professional – For elite sport
5
Balance test – Test your balance
Balance test – Measure your success
Appendix
Training plan master copy
Product line
Links
About the author
Credits
BeBalanced!® is a unique sensorimotor training program using the AIREX® Balance products. The Balance-pads Elite and XLarge enable improvements in all areas of proprioception, sensorimotor function and coordination, meaning they are not only suitable for therapy and rehabilitation but also provide enormous health benefits for people of all ages. The softness of the equipment is the secret to the success of the training program.
This book uses simple language to demonstrate the relationship between balance, stability and coordination, and their importance for (back) health, posture and sporting activities. A wide variety of target groups can improve their skills using different exercise modules; a short self-test provides feedback on shortcomings or progress.
The extensively illustrated collection of exercises is the most complete and comprehensive of its kind to have been published for this training equipment, which has been proving its worth in physiotherapy for years.
Have fun training “on air”!
Frank Thömmes
Balance and equilibrium are synonyms used to describe the same thing. From a physical perspective, these involve the counteraction of forces and the resulting balanced state.
A set of scales with two equally heavy weights that are at equilibrium and are balancing each other, despite forces being applied, serves as a symbol of balance and equilibrium.
Mechanical balance can have different strengths or stabilities in gravity. We talk about stable balance when the body easily returns to an equilibrium following slight displacement, whereas unstable balance cannot return to its original state after such displacement.
A person’s balancing ability is structured and controlled in a much more complex manner than mechanical balance, making it much more susceptible to errors. To combat this, humans are equipped with more options enabling them to respond appropriately. Reflexes, muscles, receptors and our cerebrum are constantly and intensively at work maintaining or restoring our balance. Many of these mechanisms function without us even realizing it. Good balance not only forms the basis of our movements, but also of our health.
For humans, balance/equilibrium primarily means fighting gravity to straighten up, and keeping the upright position as stable as possible when still or moving. The problem of balance and how to control it is a skill we have acquired over the course of evolution in order to be able to walk on two legs. This development can be observed in time lapse, when a small child takes its first steps and constantly tries to stand up from a crawling position. As soon as the relevant muscles are active and strong enough, it works.
The ability to balance is a fundamental requirement for our human motor functions. All types of locomotion using the legs, whether sports-based or not, must be balanced, otherwise we fall over, or at least temporarily lose our balance.
Balance is of particular importance to us in relation to various coordination skills which control our movements. To support this elementary, skills-based ability, evolution additionally equipped us with a sense of balance, which helps us establish our posture and find our bearings in space. For this reason, it is also known as acrognosis, a sense of position, or the vestibular system. Its center lies in the vestibular organ in the inner ear and cerebellum. It is closely connected to the other senses such as sight and hearing, the skeletal muscles, vision, the skin and our reflexes. Without balance, we humans could never live a normal life!
These evolutionary accomplishments, which have prepared us perfectly for life on two legs, are hardly needed any more in our modern, akinetic world, and so, like everything else which is not (often) required, their functions are slowly degenerating. Working at a computer does not require a lot of balance, even though our buttock area has the capacity for sensory function. The fundamental skills of posture control are thus neglected, and inevitably lead to losses in the sensorimotor system.
This triggers off false alarms. Extra strain is placed on other systems, such as the eyes, which start displaying symptoms of overload, particularly when people are constantly and fixedly staring at monitors. Muscular pain, tension, incorrect weightbearing and incorrect posture are the result of decreasing posture control. Large muscles have to keep us upright and work overtime, as we have lost our fine-tuning abilities and sense of balance. And losing our balance creates problems for us!
Balance and strength are natural characteristics that go together.
The importance of balance for personal health becomes apparent when we fall down or over, which can have far-reaching consequences. Depending on the type and intensity of the fall, as well as the physique of the person falling over, the health-related consequences can range from mere bruises to complicated bone fractures. In this case, a sense of balance can act as a form of prevention (for falls) and can sometimes even be life-saving.
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