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LEG STANCE BALANCE PROGRESSION

LEG STANCE BALANCE PROGRESSION

December 10, 2022

all Prevention Resources

*Please consult your physician or physical therapist before you begin this exercise program or any other.

Important: Before you perform these exercises, or any other, consult your doctor and/or physical therapist first.

Balance — Single Leg Stance/Arms at Side/Eyes Open

      • To help you balance, start by holding onto a stationary object until you feel stable enough to move on without the aid of another object.
      • Standing with your arms extended to the side, extend your arms.
      • One leg, lift knee to 90 degrees
      • Keep your head forward with your eyes open.
      • Assist the instructor

Sets: 1
Repeat: Two times per side
Sessions 1 Mon. Wed. Fri.
Hold time: 30 seconds every time

Balance — Single Leg Stance/Arms at Side/Eyes Closed

      • To help you balance, start by holding onto a stationary object until you feel stable enough to move on without the aid of another object.
      • Standing with your arms extended to the side, extend your arms.
      • One leg, lift knee to 90 degrees
      • With your eyes closed, keep your head forward.
      • Assist the instructor

Sets: 1
Repeat: Two times per side
Sessions 1 Mon. Wed. Fri.
Hold time: 30 seconds every time

Single Leg Stance with Forward Trunk lean

      • To help you balance, start by holding on to a stationary object until you feel stable enough to move without being held on.
      • Stand on one leg
      • Slowly bend your trunk forward and slightly extend the opposite leg towards the back.
      • Continue to do so

Sets: 1
Repeat: Two times per side
Sessions 1 Mon. Wed. Fri.
Hold time: 30 seconds every time

Single Leg Stance with Foot Reach

      • To help you balance, start by holding on to a stationary object until you feel stable enough to move without being held on.
      • Standing on one leg, arms outstretched, stand up
      • Reach the opposite leg towards the front, then the side and finally back.
      • Continue to do so

Sets: 1
Repeat: Two times per side
Sessions 1 Mon. Wed. Fri.
Hold time: 30 seconds every time

PHYSICAL THERAPY
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BLOOD FLOW RESTRICTION
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CUPPING
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DRY NEEDLING
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IASTM
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MANUAL THERAPY

ORTHOPEDIC THERAPY
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SOFT TISSUE MOBILIZATION
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SPINAL MANIPULATION
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SPORTS REHAB
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TELEHEALTH
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ACTIVE RELEASE TECHNIQUE
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Vestibular System

ELBOW, WRIST & HAND PAIN
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FOOT & ANKLE PAIN
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BACK PAIN & SCIATICA
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SHOULDER PAIN
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HIP & KNEE PAIN
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TMJ/TMD

SPORTS INJURY
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TENNIS & PICKLEBALL INJURY
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RUNNING INJURIES
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NECK PAIN
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BALANCE AND GAIT