Quick Summary

How are balance and stability different concepts? How does physical therapy help in restoring them? What are the top physical therapy exercises to improve balance and stability? All of these questions are answered in this detailed blog. Let’s explore the difference between balance and stability.

Balance and stability are the untold heroes of our bodies. When we lose them we become injury-prone. Many people think they are the same but they are not. One focuses on the vestibular system and coordination, whereas the other focuses on strengthening the core muscles and joints. Even after many differences, they are interrelated and sometimes caused by the same conditions. Let’s understand them.

What is Balance? 

In simple terms, if you are not able to stand with or without any support then you lack balance. It is an ability where individuals control their center of mass over their limited base of support. Balance is very important if you want to stand or walk. It includes complex coordination between body functions that involves sensory information, muscular strength, and neurological response. If you lack any of these you might not be able to balance properly. In some cases, loss of balance is caused by temporary or long-term conditions in different parts of the body. Balance is divided into two parts: static and dynamic balance. 

Static Balance: It is the ability to maintain equilibrium in a fixed position like standing, standing on one leg, etc. 

Dynamic Balance: It is the ability to maintain equilibrium when you are moving like walking, running, etc. 

Balance affects our everyday ability to do work. If you have a good balance then you will be able to do day-to-day activities without any problem, but if you don’t have it then doing daily activities can become much more challenging for you. Balance training is very important to restore it as it can improve strength, prevent injury/falls, enhance static & dynamic balance in aged people, increase dynamic control in a person after a stroke, etc.

It also improves quality of life. Balance training is beneficial for older adults, people with multiple sclerosis, Parkinson’s, stroke, dementia, back pain and amputees. It is also effective for people who are recovering from cancer and people who are obese. 

What is Stability?

In simple terms, if you fall or get injured quickly when a little external force like push or pull is applied then you lack stability. It is the ability of the body to maintain or restore its equilibrium under any type of physical disturbance like pushing, pulling, jumping, single-leg exercises, etc. Stability is crucial if you want to remain injury-free. When you lack stability your chances of getting injured even without falling becomes very high. Stability mostly relies on two things: core and joints. If you have strong core and mobile joints you won’t be destabilized and won’t get injured easily. As already mentioned stability relies on core and joint stability. 

Core Stability: The ability of the core muscles to keep the body in equilibrium when there is some external force. 

Joint Stability: The ability of ligaments and muscles around joints to provide support and maintain stability to avoid any injuries. 

Many people ignore stability thinking it’s not that important, whereas it is one of the most important functions of our body that helps us perform daily tasks at our house, workplace, etc. If you lack stability whether it is core or joints you will find it challenging to do day-to-day activities. It is also crucial to maintain a good posture while standing, sitting, or performing tasks, as the wrong posture can lead to back injuries. 

Stability training which is quite different from balance training focuses on core strength, joint mobility, etc. It is more beneficial for athletes compared to other individuals as they have more chances of getting injured under physical force while playing. That’s why athletes have special stability exercises apart from the rest of the training. 

Causes That Affect Both Balance & Stability

Even though both are different concepts in physical therapy there are some conditions that affect both balance and stability negatively. We can relate these two terms: balance is maintaining equilibrium without any disturbance whereas stability is maintaining or restoring balance under disturbances. If one gets affected the other will be affected too. Let’s understand some causes that affect balance & stability. 

Nerve Damage: Nerve damage can cause imbalance and instability. As it can affect sensory information in the legs, hands, or other body parts. Nerve damage also reduces muscle strength which leads to instability. 

Vestibular Disorders: It is a disorder related to the inner ear and brain which affects your balance. Inflammation, autoimmune diseases, neurological conditions, head injuries, etc. cause vestibular disorders. 

Age: Imbalance and instability are very common among aged people because with time they lose muscle strength and coordination between their body parts over time. 

Difference Between Balance and Stability

Even though balance and stability are interrelated and work together to give you an injury-free life there are still some differences between them. They focus on different aspects of the human body, movements involved in exercises to restore balance and stability are also different, etc. Let’s take a look at some aspects that will help us understand the difference between these two in terms of physical therapy. 

Definition

Balance is the ability of the body to maintain its center of mass over its base of support. On the other hand, stability is defined as the ability of the body to restore balance or equilibrium under external disturbances like push, pull, etc. 

Focus

Balance is mostly focused on whole-body coordination in order to maintain its equilibrium over its base of support. Stability is focused on joint integrity, ligaments, muscle strength, and neuromuscular control. 

Types

There are two types of balance and stability. Static and dynamic are the types of balance, whereas core and joints are the types of stability. Static and dynamic balance helps us in standing, walking, etc. Core and joint stability helps us to perform our day-to-day activities at our workplace. It also helps athletes remain injury-free. 

Muscle Involvement

Balance involves muscle groups from all over the body as different groups from different body parts play a crucial role in maintaining balance. Stability often includes deep stabilizers and local muscle systems such as Transversus abdominis, Multifidus, Gluteus medius, and minimus, etc. 

Assessment Tools

In balance training, there are various tools and tests including the Berg balance scale, timed up-and-go test, dynamic gait index, single-leg stance test, Tinetti performance-oriented mobility assessment, and more. In stability training, tools and tests used are resistance training, Y-balance test, plank test, Closed Kinetic Chain Upper Extremity Stability Test, etc.  

Training Approaches

The approach of balance training is more focused on restoring the equilibrium over the base of support with the help of tai chi, unstable surfaces, balance boards, etc. whereas that of stability training is focused on strengthening the muscles that bring stability with the help of core activation, proprioceptive neuromuscular facilitation, etc. 

Typical Patient Goals

When patients choose balance training their typical goal is to walk freely without any fear of falling and have improved mobility. The typical patient goals related to stability training are to avoid injuries and enhance performance and efficiency. 

Exercises 

As of now, we understand the importance of balance and stability in our daily life. However, in order to restore balance and stability we will need physical therapy and the exercises it includes. When professionals will make a treatment plan they will also include various physical therapy exercises. Some of them are mentioned below. 

To Restore Balance 

As we know, balance is crucial for us to become independent of others. And physical therapy can help us restore it with the help of various methods and exercises. Here’s a list of some of the top physical therapy exercises to restore balance. 

1. Feet Together

How to Perform:

1. Start with standing normally. 
2. Keep yourself relaxed. 
3. Join both of your feet. 
4. Hold it for 30 to 60 seconds. 
5. Return to the starting position. 
6. Repeat this 5 to 6 times twice a day. 

2. Tandem Stand

How to Perform:

1. Stand straight. 
2. Relax yourself. 
3. Put your right foot ahead of your left foot in such a way that the heel of your right foot touches the toes of your left foot. 
4. Hold that position for 30 to 60 seconds. 
5. Return to your starting position. 
6. Switch the leg and repeat the same. 
7. Do this exercise 5 to 6 times twice a day. 

3. Single Leg Stand

How to Perform:

1. Stand straight. 
2. Take the support of a stable surface. 
3. Lift your left leg and balance on your right leg. 
4. Hold this position for 30 to 60 seconds. 
5. Return to the starting position. 
6. Switch the legs and repeat the same. 
7. Do this exercise 5 to 6 times. 

4. Stationary Marching

How to Perform: 

1. Stand with your feet hip-width apart. 
2. Relax yourself. 
3. Take the support of a stable surface if you need it. 
4. Start marching at a fixed place. 
5. March for 30 to 60 seconds. 
6. Stop marching and take a 15 to 30-second break. 
7. Repeat 2 to 3 times. 

5. Front/Back Weight Shifting

How to Perform:

1. Stand with your feet hip-width apart. 
2. Take the support of a stable surface. 
3. Gradually shift your weight on your toes and then at your heels. 
4. Do this for 30 to 40 seconds. 
5. Return to your starting position. 
6. Repeat this exercise 2 to 3 times. 

To Restore Stability

Stability is the key to injury-free life. Better stability leads to better performance also. Physical therapy can help you improve your stability by strengthening your core muscles and joints with the help of various methods and exercises. 

1. Plank

How to Perform: 

1. Lie on the floor with your back facing the sky. 
2. Now place your elbows exactly below your shoulders while lifting them a little.
3. Now lift your abdomen.
4. Tighten your core. 
5. Hold the position for 30 to 60 seconds. 
6. Do this exercise twice a day. 

2. Side Plank

How to Perform:

1. Lie on your left side. 
2. Place your left elbow below your shoulder and lift yourself. 
3. Now lift your waist. 
4. Flex your core. 
5. Hold that position for 30 to 60 seconds. 
6. Return to the starting position. 
7. Switch sides and repeat the same. 
8. Do this exercise twice a day. 

3. Squats

How to Perform: 

1. Stand tall with your feet shoulder-width apart. 
2. Lift your hands in the air parallel to your shoulders. 
3. Bend your knees and go down to a chair position. 
4. Return to the starting position. 
5. Repeat this 10 to 20 times. 
6. Do this exercise twice a day. 

4. Push-ups

How to Perform: 

1. Start in a prone position. 
2. Stretch your legs and place your toes & palms on the floor. 
3. Lift yourself until your arms are fully extended. 
4. Then lower yourself till your chest touches the floor. 
5. Again lift yourself. 
6. Repeat this 10 to 20 times. 
7. Do this twice a day. 

5. Russian Twists

How to Perform:

1. Sit on the floor. 
2. Bend your knees and place your heels on the floor. 
3. Hold your hands in front of your chest. 
4. Start leaning back until you feel your chores engaged. 
5. Twist your torso slowly from left to right and right to left. 
6. Do it for 20 to 30 seconds.
7. Repeat this exercise 2 to 3 times twice a day. 

Conclusion

In the end, we have proved that balance and stability are two different concepts, yet are interconnected. If one is affected the other will get affected too. If we want to restore them we will need physical therapy from professionals. You will find professional therapists at Town Physical Therapy who are board-certified and hold an experience of more than a decade. Along with physical therapy, we are also known for quality neuromuscular stabilization, postural re-education, chiropractic care, soft tissue mobilization, cupping therapy, and more. You can visit our PT clinic located at Paramus, Maywood, Bergenfield, Clifton, and Emerson for all your physical therapy needs. You can search “Physical therapy near me” and visit your nearest Town PT clinic. 

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