hey everybody does anyone know of any exercises that I can try to become more graceful? i'm not looking for dancer-level grace, just to get rid of my clumsyness. any help is appreciated
Things that involve fine motor skills. When I used to skateboard and rollerblade I was very "graceful" I guess you could say, when on my feet I mean. But if you lose that muscle memory and are not used to making unusual motions with your feet and legs,or have not used them in a while, then you will have a smaller range of muscles that develop to help aid those motor skills, and thus your gracefulness. Unless you are having problems with your internal balance meter thing in your ears. However I have heard of some herbal supplements or simple diet changes that might aid this. Not sure either, but smoking and drinking might not help much.
Balancing exercises are incredibly helpful. You can practice these through Yoga or other mediums, but work a lot on your feet. Also, make it a point to be mindful of the way that you're walking for a couple of weeks and those actions will quickly carry into subconscious performance. I know, because I have this same problem. Going out for walks or jogs at night can help tremendously, as well, as there is less of an audience around you and you can use your surroundings to your advantage. I like to jump on top of small electrical boxes with a running start and practice balancing on them with one foot, which is actually rather tricky... it sounds childish, but those little things will help you. Practice, practice, practice.
balance is all about engaging your core muscles. yoga is really good for this, but if you are not strong, just start with the basics to get stronger. jogging, pushups, holding plank, basic calisthenics. move on to more difficult exercises gradually. if you have someone to play tennis with, it's great cardio and a way to improve your footwork. I noticed once I started working out, I gained more control of my body, and muscles. I got into less accidents (i'm very accident prone) just because I had a better "feel" of where my body was in relation to other things. Hope i helped some, good luck
Plyometric exercises might be what you're after here.. they can increase explosive power, athletic performance and coordination, which is what I think you're looking for. Maybe throw in some single-leg squats to improve your balance overall.
Indo Board Balance Trainer. Indoboard, Indoboard.com, Indo Board, A Unique Balance Training Device! try also: http://www.nwosu.edu/Websites/NWOSU/Images/Athletics/football/forms/weights/Dot Drills.pdf Proprioceptive exercises training prgramme | Sports Injury Bulletin
I'll make another case for yoga. I'm also really clumsy/uncoordinated, but when I do yoga I do seem to have more physical balance/stability. Can't wait to get back in a class in a few weeks.
If you live near the woods go running in them. Like running at a normal speed and you will have to avoid/jump over/vault trees and rocks and shit like that. Trust me it will help