Fitness Training In The Dark - Exercises To Improve Kinesthetic Awareness

Have you ever tried balance work within your training by using a blindfold or closing your eyes? Some of us begin to wobble just standing on 2 feet when we close our eyes while others can walk about nicely or balance on one leg while blindfolded. This ability is heightened kinesthetic awareness. Being aware of where your body is at all times. Sounds easy but try it! Some have a natural talent here but all of us can work on improving this skill to some extent no matter how far off you think you may be.

You should be well able to stand firm on one leg with eyes closed for at least 30-60 seconds before trying some of these ideas, or do it with lots of padding around you!

Standing bicep curl done with dumbbells and alternating the curl is a great place to begin. Close your eyes before you start and then before lifting the weights which should already be in hands, soften knees, neutralize the pelvis and shoulder girdle. Now do your reps with control and try to keep eyes closed through the whole exercise even between sets, until you have completed your required sets.

Once you have mastered this one you can try with one leg up for one set and switching the leg for the next set.

With the same body stance you would do alternating front and side dumbbell shoulder raises. These with the foot up are an excellent challenge and condition your joints as well as balance and awareness. When you get super keen you can go from one exercise to the next without ever opening the eyes or you can use a blindfold at that point.

To increase the challenge, using ankle weights you can try forward leg lifts which many cannot do with eyes open while not wobbling! I like to combine a front, side and rear leg raise combo challenge all directions.

Dumbbell squats to overhead presses are another exercise combo you can use for this type of work. The dumbbells actually help to stabilize the body and keep balance.

While doing this type of work, notice how you have to be so much more aware of your form, where are your elbows or knees going, do they flail or fall in? Suddenly you have to pay close attention to your stability making your form better in the end. You will also be refrained from rushing. When you have site removed, you will tend to move slower and surer using the full muscle group to its maximum potential.

There are several exercises you can try with eyes closed but in order to do a full session you would have to choose safe exercises. Choices such as heavy work, barbell work you would have to be at a very advanced level.

Before you end your training session try stretching with eyes closed as well. You will pay better attention to the feel of the stretches than when done with your eyes open.

By Linda Cusmano