Content

• Steps
• Method 1 of 4: Learn more about clumsiness
• Method 2 of 4: Exercise
• Method 3 of 4: Reducing the likelihood of accidents
• Method 4 of 4: When Professional Help Is Needed
• Tips
• Warnings

If you are naturally clumsy, constantly touching something, missing it, dropping it, your life often resembles a shot from a comedy film. However, you should not put up with your own clumsiness, because there are ways to overcome it.

Steps

Method 1 of 4: Learn more about clumsiness

1. 1 Become familiar with how your body coordinates movements. The human body is an extremely complex system, and there are many reasons for the violation of the correct coordination of movements. Basically, four organ systems are responsible for coordination, and any disturbances in the work of one of them (or several at once) can lead to clumsiness.
   • Eyes. Through the eyes, information is received about the current location of the body in the surrounding space.
   • Brain and Nervous System. The brain and nervous system send instructions throughout the body about how to respond to information about the environment.
   • Cerebellum. The cerebellum is the part of the brain responsible for the coordination of movements and balance.
   • Muscles and bones. The muscles and bones receive signals from the brain, with their help you move.
2. 2 Consider the reasons for the awkwardness. There are a myriad of factors that can cause clumsiness, both temporary and permanent. Sometimes clumsiness is a result of health problems and requires serious treatment; other times, it can be dealt with on your own. Common causes of clumsiness include:
   • Head injury
   • Excessive joint mobility
   • Vision problems
   • Arthritis
   • Certain medications
   • Alcohol or drug use
   • Stress and fatigue
   • Weakness or muscle wasting
3. 3 Rate the degree of your bad luck. The causes of chronic clumsiness are poorly understood, but some studies have shown that people who frequently experience accidents due to clumsiness often experience “cognitive bounce”, or moments of low alertness. You can quantify your awkwardness using the Cognitive Refusal Questionnaire developed by experimental psychologist Donald Broadbent. Below are some of the questions from this questionnaire; the more often you say yes, the more you are prone to cognitive failure.
   • "How often do you miss the road signs?"
   • "Do you confuse right and left when determining direction?"
   • "Do you bump into passers-by?"
   • “Do you ever forget the right turn on a road that you know well but rarely use?”
   • "Do you often forget where you put something, such as a newspaper or a book?"
   • “How often does it happen that you simply cannot find the product you need in the supermarket, although it is definitely there?”
   • "Do you drop things?"
   • “How often does it happen that you throw away the necessary thing instead of the unnecessary: ​​for example, you throw away a matchbox instead of a just used extinguished match?”

Method 2 of 4: Exercise

1. 1 Strengthen your core muscles. Strong muscles in the abdomen, back and pelvis contribute to a smoother gait, body stability and better coordination of movements. By strengthening these muscles, you can better control your movements while reducing clumsiness.
   • The muscles of the torso are trained using exercises such as bending the body from a prone position, lifting one or two legs from the same position, "superman" exercise, lying on the hands; these exercises can be done both at home and in the gym.
   • Exercising equipment such as a gymnastic ball and swinging boards also helps build stability and strengthen your core muscles.
2. 2 Develop flexibility and dexterity. In addition to strengthening the muscles in your torso, you should also develop flexibility in your body when fighting clumsiness. Studies show that athletes who develop only muscle strength and do not pay attention to agility and flexibility are at risk of re-injury 70% of the time, while athletes developing these qualities, the probability is only 8%.
   • In addition to yoga and Pilates exercises, dancing or martial arts classes can also help increase flexibility.
   • Stretching your muscles daily is also helpful. It increases blood flow to muscle tissue and increases joint mobility.
3. 3 Develop a sense of balance. Strengthening the core muscles and developing flexibility are necessary to reduce the likelihood of various accidents, but a developed sense of balance is also important. There are some simple exercises that you can do every day to develop this feeling.
   • Exercises such as balancing on one leg and stork pose help develop a sense of balance.
4. 4 Try exercises to develop the vestibulo-ocular reflex. The intricate expression “vestibulo-ocular reflex training” means exercises that improve hand-eye coordination. Success is achieved through the synchronized functioning of the brain, inner ear and vestibular apparatus (partly responsible for the sense of balance), eyes and the whole body.
   • Start with the following simple exercise: while sitting, tilt your head slightly downward, looking at the floor, then look up. Raise your head to follow your gaze while looking at the ceiling. Repeat 10 times.
   • The following exercise for maintaining attention is also useful: while sitting, fix your gaze on a stationary object located at eye level at a distance of 1-3 meters (3-10 feet) from you. Turn your head from side to side without taking your eyes off the subject. Repeat 3 times. Do this exercise 3 times a day.
   • These exercises can make you dizzy, so take your time. If you feel nauseous or dizzy, stop and take a break.

Method 3 of 4: Reducing the likelihood of accidents

1. 1 Be careful when doing anything. Most clumsy people pay little attention to their surroundings. As you walk, look around, look at the road in front of you, and pay attention to where you are about to step.
2. 2 Get organized. It is not surprising to stumble if the floor is littered with various objects. Keeping your home and work tidy will help you move more confidently.
   • If your home does not have enough straight and free aisles, it may be worth considering rearranging furniture. Having more room to move, you will less likely to bump into and trip over objects.
   • You will be less likely to trip over floor rugs if you attach the edges to the floor with double-sided tape.
3. 3 Change your shoes. If you have problems with your balance, high heels and tight shoes are not recommended because they shift the center of gravity and make walking more difficult. Choose loose, sturdy shoes that allow you to stand firmly on the ground. If you still need heels, opt for low and wide heels for better stability.
4. 4 Do not worry. You become more distracted when you experience anxiety or excitement, and the likelihood of all sorts of accidents increases. Take steps to reduce the likelihood of unexpected accidents in your daily life, and your clumsiness will pass.
   • Mind training can help you focus on your actions and not only reduce stress, but also help you cope with the “cognitive failure” that causes awkward behavior.
   • Get enough sleep. Research has shown that lack of sleep can be the cause of many physical symptoms, including awkward behavior and accidents.
5. 5 Don't dig yourself. Awkwardness can make you feel awkward and guilty, making you anxious, leading to even more awkward behavior. Remember, no one is immune to mistakes, and even constant awkward behavior doesn't mean you're a complete failure.
   • If you trip or slip, take a few deep breaths in and out. This will help you calm down and regain your composure, as well as avoid getting caught up in failure and self-reproach.

Method 4 of 4: When Professional Help Is Needed

1. 1 Look out for some warning signs. Some people are naturally awkward; In addition, each of us has "bouts" of awkward behavior, but some diseases such as diabetes, stroke, Parkinson's disease, dyspraxia (a syndrome that occurs mainly in children) can also lead to constant problems with coordination of movements and cause awkward behavior ...
   • If you constantly feel dizzy or nauseous, it could be a sign of a blood sugar problem, in particular diabetes. For common symptoms, see your doctor.
   • Sudden numbness or weakness, vision problems, loss of balance or coordination of movements can be signs of a stroke. If you experience these symptoms, call emergency medical services immediately.
   • If your muscles stretch and flex easily, you often experience joint stiffness and muscle pain, or your joints move easily, you may be suffering from excessive joint mobility. Although it does not pose a threat to life, in case of frequent recurrence of the listed symptoms, you should consult a doctor.
2. 2 Be aware of the side effects of medications. Many medications, including psychiatric, anti-migraine, and even anti-allergic drugs, can cause dizziness, imbalance, and loss of motor coordination. Drinking alcohol can make these symptoms worse. If you are taking drugs that have these side effects, be careful to avoid unexpected accidents.
   • If you feel that the side effects of your medications are getting too bad, talk to your doctor. Perhaps he will suggest other treatments.
3. 3 See a doctor. If, despite being alert and physically fit, you still have trouble coordinating your movements, your awkward behavior could be a symptom of a serious illness. Visit the doctor and tell him about your problems, and perhaps he will find a solution.

Tips

• When going outside, look around, assessing possible obstacles on your way.
• If you feel trouble with coordination, avoid too imprudent and abrupt movements.
• Remember, practice is the path to excellence. You will not get rid of clumsiness in one evening, it will take some effort and rather lengthy training.

Warnings

• While most people are quite awkward from time to time, if you experience coordination problems and these problems persist with exercise and psychological training, there may be a deeper cause and you should see your doctor. Clumsy behavior and poor coordination of movements can be caused by diseases such as diabetes, stroke, head injury, multiple sclerosis, Parkinson's disease, and a host of others.