The vestibular apparatus is the organ of human balance. It is located in the inner ear and is responsible for the position of the body in space. Motion sickness, seasickness, dizziness and other symptoms indicate that the vestibular apparatus is disturbed. How to train the body of balance? Much easier than it might seem at first glance! Today we will deal with this issue.
The structure of the body of balance
Before learning how to train the vestibular apparatus at home, let's take a quick look at its structure. The organ of balance is located in the temporal part of the head. It consists of two parts, each of which has its own specific functions. The first is responsible for the angular displacement of the head, and the second - for the direct position of the body.
The vestibule of the inner ear is filled with endolymph. This is a viscous mass in which calcium carbonate crystals float. Inside the ear are the so-called specks, covered with many finest receptor hairs. When the position of the body changes, the crystals move inside the endolymph and come into contact with the receptor hairs, irritating them. From the hairs, movement is transmitted to the brain, which, in turn, gives the body a signal of the need to change position.
The equilibrium system is associated with the brain and spinal cord, organs of vision and the central nervous system. Thus, it is a comprehensive system that controls the entire body with neural connections. We can talk about its structure for a very long time, but today we have another task - to find out how to train the vestibular apparatus.
In deaf-and-dumb, the body's orientation in space works in a slightly different way. The inclination of their heads is recorded by receptors located in the muscles of the neck.
Why do we need an organ of equilibrium?
For the common man, he is needed primarily to prevent domestic injuries. For example, having slipped on ice, a person with poor coordination will fall, and one with a well-developed vestibular apparatus will stand. If you do not like extreme rides due to the fact that they have a bad effect on your health, training the body of balance will help you. And it will be a salvation for those who often encounter dizziness.
For athletes, balance is of particular importance. From the tightrope walkers to the yogis, everyone needs a developed vestibular apparatus.
How to train the body of balance?
Balance training may be different, depending on how developed it is with you. It is enough for one person to go on a swing, and another one needs to start with the most gentle exercises. We will consider all options with you.
Consider the exercises that train the vestibular apparatus at the initial stage:
- Head tilts Starting position - stand straight, arms are placed along the torso. Tilt your head 10-15 times back and forth, then do as many repetitions left and right. After this, make the rotation of the head with the maximum amplitude in both directions. This is the simplest exercise needed by those recovering from injuries.
- If the first exercise does not cause discomfort, you can proceed to the second. The starting position is the same. With exhalation, you need to tilt the body in one direction, and then in the other, reaching for the floor. Repeat the movement 10 times on each side.
- The next stage will be the torso turns. Place your legs shoulder-width apart, and your arms on your belt. Turn with a maximum amplitude one way and then the other. You need to do the exercise 10-15 times on each side.
As you can see, the exercises are not at all difficult, and many do them during morning exercises or warm-ups before training. Nevertheless, in people with impaired vestibular apparatus, even these actions can cause a deterioration in well-being.
A good balance training is the transfer (or at least the retention) of any objects on the head. For these purposes, a great book. Put it on your head and try to hold it. If it turns out, it's time to start the movement. You can start with a straight walk. Having mastered it, you can add turns and obstacles or use less stable objects than a book.
A mop or some other object of a similar shape will also help us to train the vestibular apparatus. Take a mop, put it on the floor and make a few circles (up to ten) around it. Then try to go in a straight line and start circling in the other direction. At the end try again to go straight. At first, for many this simple exercise causes frank difficulties. But over time, it will be easier and simpler. The same principle can be applied in a more prosaic manner - rotating on a chair. Thus, even sitting in the office, you can effectively develop the vestibular apparatus.
How to exercise balance in the fresh air?
You can develop an organ of balance simply by walking along the street. Kids love to walk curbs. And this, by the way, is an excellent exercise for the vestibular apparatus. Do not deny yourself the pleasure of remembering childhood and developing an organ of balance.
Another childish fun that develops the vestibular apparatus is rolling on a swing. By the way, those who were active children in their childhood, loved entertainment and sports, usually suffer from imbalances only due to injuries. An alternative to a swing can be a hammock or a rocking chair. The next level is the carousel. Well, after the roundabout, you can ride on the rides.
Sport and balance
Regular exercise contributes to the functionality of the vestibular apparatus. Trains the coordination of movements of almost any kind of professional and amateur sport. Cycling, skiing, skateboarding, skating, snowboarding - all this and much more will help you become more stable and coordinated. Warming up before training, in addition to the standard exercises described above, it will be useful to make jumps with a turn of 180 degrees. To enhance the effect, during a jump you can turn your head in the direction opposite to the direction of rotation of the body.
Today we have learned what the vestibular apparatus consists of, how to train it and why it is all needed. Athletes who want to achieve maximum results, or people recovering from illnesses, need to be trained in balance organ training. However, prevention does not hurt any person. After all, a developed vestibular apparatus increases our capabilities, endurance, and resistance to certain stimuli. Thus, life becomes more comfortable, and the person - more self-confident. Move more and you will have a healthy vestibular apparatus! You now also know how to train an organ of balance at home.