This document provides instructions for a single leg balancing exercise in 2 steps. Step 1 instructs lifting one leg to 30 and 90 degrees, holding for 5-10 seconds, and repeating on the other leg while progressing to doing it with eyes closed and on a balance board. Step 2 is the same as step 1 but also instructs maintaining the lifted position without wall support, holding for 5-10 seconds and increasing to 20-30 second holds before progressing. Pictures show the proper form from the front and back with upright alignment and hands on hips.

1. Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
Single leg balancing
Step
1
From
standing
position
(using
wall
to
brace
if
initially
unsteady)
lift
one
leg
off
the
ground
to
approximately
30
degrees
hold
for
5-­‐10
seconds
then
lift
higher
to
90
degree
and
hold
again
for
5-­‐10
seconds.
Repeat
on
opposite
leg.
Progress
to
eyes
closed,
and
then
use
balance
board
and
eyes
closed
on
balance
board.
Step
2
From
standing
position
(using
wall
to
brace
if
initially
unsteady)
lift
one
leg
off
the
ground
to
approximately
30
degrees
hold
for
5-­‐10
seconds
then
lift
higher
to
90
degree
and
hold
again
for
5-­‐10
seconds.
Repeat
on
opposite
leg.
Progress
to
eyes
closed,
and
then
use
balance
board
and
eyes
closed
on
balance
board.
Once
steady
maintain
the
position
without
making
contact
with
the
wall,
as
shown
in
picture
below,
holding
position
for
5-­‐
10
seconds.
Increase
holding
position
to
20
-­‐30
second
holds
before
progression.
Posterior view
Take care to observe
upright alignment looking
straight ahead with hands
on hips.
Anterior view
Take care to observe
upright alignment looking
straight ahead with hands
on hips.