Exercise – Standing Rail Balance

Rails are a great tool for any urban and outdoor exercise or training. Learning to stand on a rail for balance will help build your coordination and stability. Coordination by learning to use your free arms and legs as counterweights, stacking your weight appropriately, and relating your positioning to another object. Rail balance will also assist in building good ankle strength and stability for everyday walking, movement practice, or parkour skills.

Before attempting a rail at height, you can look for a low rail or utilize a ledge (Hard edge of a staircase, curb, object, etc) to practice before taking the skill up.

When standing on a rail, we find it best to balance on one leg to use your free leg as a counterweight. The foot should be parallel with the bar. Try having the rail between your big toe (hallux) and second toe (long) and centered under the heel. The reason for this positioning of the toes is for our ability to flex the toes and arch to “hold” or “grab” the bar. Keep a slightly flexed knee to maintain a lower center of gravity and to use fine movements in controlling your balance. Relax the upper body and breathe – having loose shoulders for your arms to extend or flex as you balance. Slow things down as you stand and find your center.

Standing balanced on a rail is key to learning to walk, pivot, or move around on any rail. Once you’re able to stand for ten seconds or longer, try one of the following:

• Balance walking on a rail for a distance
• Pivoting to a perpendicular position or the rail squat
• Learn to dismount off or mount onto a rail safely