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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.

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Exercises – core stability single leg balancing

  • 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.