If you're naturally clumsy, you may feel like you're the star of your own version of Comics. If you keep tripping or dropping things (and people!), There are things you can do to combat your awkwardness.
Steps
Method 1 of 4: Learning to Understand What It Means to Be Clumsy
Step 1. Learn how your body coordination works
The human body is a very complex system, and the operations that control physical coordination leave room for many errors. There are four parts of the body that are primarily responsible for coordination, and dysfunction in one of these parts can cause clumsiness.
- Eyes. The eyes absorb information about the physical position of the body in space.
- Brain and nervous system. The brain and nervous system send messages throughout the body about how to respond to information about the physical environment.
- Cerebellum. The cerebellum is an area of the brain that deals with physical coordination and balance.
- Muscles and bones. Muscles and bones respond to the orders of the brain and allow you to move.
Step 2. Learn what clumsiness can cause
There are many problems that can cause clumsiness, both temporary and chronic. Some of them are serious medical problems, while others can be solved on your own. Here are some of the most common causes:
- Head injuries
- Joint hypermobility
- Poor eyesight
- Arthritis
- Some medications
- Consumption of alcohol or drugs
- Stress and fatigue
- Muscle weakness or atrophy
Step 3. Measure your tendency to cause accidents
There isn't much research into people's chronic clumsiness, but some studies suggest that people who have a particular tendency to accidents may be victims of "cognitive impairment" or lack of attention. The "Cognitive Failures Questionnaire" developed by experimental psychologist Donald Broadbent can help you quantify your clumsiness. Below you will find some sample questions from the questionnaire; the more questions you answer "yes", the more likely you are to suffer from these "cognitive impairments."
- "Don't you notice the signs on the street?"
- "Do you confuse left and right when giving directions?"
- "Do you clash with people?"
- "Do you find that you forget where to turn on a street you know well but rarely use?"
- "Do you forget where you put the newspaper or book you are reading?"
- "Can't find what you are looking for at the supermarket (even if there is)?"
- "Do you drop things?"
- "Do you happen to accidentally throw away the thing you want to keep and keep what you should have thrown away - for example, throwing away the matchbox and keeping the used ones in your pocket?"
Method 2 of 4: Train the Body to Avoid Clumsiness
Step 1. Increase your core strength
The core muscles, such as the abdominals, back muscles, and pelvic muscles, help the body move with fluidity, stability, and coordination. Developing the strength of those muscles will allow you to have better control over body movements and reduce clumsiness.
- Exercises like ab crunches, one- and two-leg lifts, "superman" exercise, and planks all help improve core strength and you can do them at home or at the gym.
- Training tools like balance balls and rocking boards can help you improve stability and strengthen your core.
Step 2. Develop flexibility and agility
In addition to increasing core strength, you should also work on developing flexibility to combat awkwardness. Studies have shown that athletes who focus only on strength training and do not integrate flexibility and agility exercises have a 70% chance of relapse on previous injuries, in contrast to the 8% rate. of athletes who use both forms of training.
- In addition to popular exercises such as yoga and pilates, activities such as dance and martial arts can also improve your flexibility.
- Stretching every day is helpful in improving flexibility. It increases blood flow to the muscles and allows the joints to move more freely.
Step 3. Work on balance
Increasing your core strength and improving your flexibility are key aspects of training to avoid injuries, but so is improving your balance. You can do these simple exercises every day to improve your sense of balance.
Shifting your weight from side to side, balancing on one leg, and trying the Crane Pose are movements that can help you improve your balance
Step 4. Try exercises for the vestibulo-ocular reflex
This is a sought-after way to define exercises that can improve your hand eye coordination. These exercises allow you to improve by working in synchrony with the brain, inner ear and vestibular system (areas responsible in part for balance), eyes and body.
- Try this simple exercise to get started: While seated, tilt your head down until you are facing the floor, then look up at the ceiling. Gradually move your head to follow the direction of the eyes. Repeat 10 times.
- You can also try this gaze stabilization exercise: while seated, fix your gaze on a stationary object about 1 - 3 meters away from you. It should be at eye level. Move your head from side to side while focusing on your target. Repeat 3 times. Do this 3 times a day.
- These exercises can make you dizzy, so do them slowly. If you feel nauseous or dizzy, stop and take a break.
Method 3 of 4: Avoid Accident Opportunities
Step 1. Pay attention to what you are doing
Most clumsy people are unaware of their surroundings. When you get up and start walking, look around and check that it is nothing you can step on, bump into or drop.
Step 2. Reorder
It's easy to stumble if you leave things lying around the whole house. Tidy up your home and office to eliminate opportunities to prove your awkwardness.
- If there are no open and free corridors in your home, you might think about arranging the furniture differently. This can help you avoid bumping into things and tripping over.
- Using double-sided tape to secure the edges of the rugs will help you avoid tripping over them.
Step 3. Change the shoes you are wearing
If you have problems with balance, wearing shoes with high heels or narrow soles can interfere with your center of gravity and increase the tendency to crash. Look for shoes with wide, solid soles that allow you to be firm on the ground. If you have to wear heels, look for wide heels that offer more stability.
Step 4. Reduce anxiety
You are more distracted when you are stressed or anxious and this can lead to accidents and clumsiness. Do what you can to reduce the stress in your daily life and you may notice improvements in clumsiness as well.
- Mindfulness training, which helps you learn to focus your attention on the action in the moment, can not only reduce stress, but can also help correct "cognitive impairment" that can cause clumsiness.
- Try to get enough sleep. Research shows that sleep deprivation can cause many physical symptoms, including clumsiness and a tendency to accidents.
Step 5. Avoid judging yourself
Clumsiness can cause a spiral of embarrassment and self-criticism, which can in turn generate anxiety and consequently clumsiness. Understand that everyone has the occasional moments of awkwardness, and that even chronic awkwardness isn't a fault.
If you feel embarrassed after tripping or slipping, try taking deep breaths. Deep, controlled breathing can make you feel calmer and more in control and can stop the vicious cycle of guilt in the bud
Method 4 of 4: Knowing When to Ask a Professional for Help
Step 1. Learn to recognize some warning signs
Although some people are naturally clumsy, and many of us suffer from occasional episodes of clumsiness, conditions such as diabetes, heart attacks, Parkinson's disease and dyspraxia (a syndrome that mostly affects children) can also cause coordination problems. and clumsiness.
- If you often suffer from dizziness and nausea, it could be symptoms of blood sugar problems such as diabetes. See a doctor if these symptoms are common problems.
- Sudden aches or weakness, difficulty seeing, and loss of balance and coordination can all be signs of a heart attack. Call an ambulance right away if you notice these symptoms.
- If you frequently experience muscle strains or strains, often suffer from joint hardening or muscle pain, or if your joints are often sprained, you may be suffering from a condition known as joint hypermobility. While this isn't usually a life-threatening condition, you should still speak to a doctor if you notice those symptoms often.
Step 2. Learn about the side effects of your medications
Many medications, including psychiatric medications, migraine medications, and even allergy medications, can cause dizziness, balance problems, and loss of coordination. These symptoms can be made worse by drinking alcohol. If you take medications that cause these side effects, pay particular attention to your surroundings to reduce the likelihood of accidents.
If you think the side effects of any medications you are taking are no longer manageable, talk to your doctor. He may be able to suggest alternative medications
Step 3. Visit your doctor
If, despite your increased focus and training, you still have coordination problems, your clumsiness could be a symptom of a more serious medical problem. Consult your doctor and explain any problems you have to check for treatments.
Advice
- When you get up, check your surroundings so that you notice objects in your path.
- If you know you have coordination problems, don't try too extreme movements, or you could cause accidents.
- Remember, practice makes perfect. You won't lose your awkwardness in a day, but with training and attention, you can become a lot less awkward.
