How to Do
How to Do Stork Hold, Single Leg Balance
The stork holds a single leg balance and should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the stork and hold a single leg balance.
Beginning
Beginning Balance Stork Stance Hold
1. Stand with your feet together and your back straight. Maintain your safety while performing the test; have a stable object nearby, such as a chair or kitchen counter, that you can grip if you get wobbly.
2. Raise one foot off the floor. Allowing your legs to contact is not a good idea; this may give you extra stability.
3. Watch a clock to see how long you can stand on one foot and write down that amount.
4. Try the single leg stance test while standing on a soft surface like a cushion if you can stand on one foot for 60 seconds or more.
Movement
Balance Stork Stance Hold Movement
1. This is similar to Stork Stance Hold Arms on Top of SB except that you won't be using a stability ball.
2. Your arms will be extended straight on each side of the stability ball. Bend at the hips to accomplish this.
3. One leg is going to be slightly bent and always on the ground.
4. Bring your body forward so that the other leg goes straight behind you.
5. Position your body so that it's parallel to the ground; you want it to be as straight as possible.
6. Hold this position for the appropriate amount of time.
7. Once completed, return to the starting position and you can switch legs so that the one that kicked back is now on the ground and slightly bent.
Benefits
Balance Stork Stance Holds Benefits
Standing up straight centers your weight over your feet, which is vital for balance. This also aids in the maintenance of proper form throughout exercise, resulting in fewer injuries and higher gains.
Exercise Aliases
Stork Stance, Stork Stand, Stork Balance Stand Test, The Stork Exercise, Stork Position.
