Single leg balance with rotation arm reach toward stance leg

STRENGTH

What is it and benefits?

  • Single Leg Balance Hold with Bilateral Rotation Reach Toward Stance Leg is an intermediate exercise that improves coordination, stability, and balance in the legs, CORE, and hips.



Who should perform it?

  • This exercise may be performed by healthy exercisers who have adequate CORE strength, good spinal alignment, and the ability to balance on one leg.



Getting Started:

  1. Perform active stretching for the legs, hips, and CORE if excessive tightness and weakness persists in these areas. 
  2. Stand tall with both feet hip-width apart. 
  3. Roll the shoulders back and press down. Keep the chest high. 
  4. Suck in the tummy in an attempt to make the navel touch the spine. 
  5. Shift the weight to the left leg. Lift the right foot and allow it to just hover above the floor. 
  6. Balance here.



How to Do the Exercise:

  1. Reach both arms directly out in front of you at shoulder-height. 
  2. With the right knee bent about 20 degrees, slowly extend the right leg to the rear of the body. 
  3. Simultaneously lean forward and rotate the torso, shoulders, and arms to the right side of the body. Only reach as far as you can maintain balance. 
  4. Hold for 5-10 seconds. Return to starting position. 
  5. Repeat as desired on each supporting leg.



Be Safe!

  • Be sure to keep the tummy pulled in throughout the exercise.
  • Do not exaggerate the upper or lower body movements. 
  • If you lose balance, then reduce the angle of extension. 
  • If any pain or discomfort is experienced, then discontinue this exercise.

AS FEATURED IN

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