Strength & Stability
Single-leg balance with support
Safe balance training with a chair for support.
Purpose
Train balance and ankle stability without the risk of falling.
Starting position
Stand next to a chair back or a wall, the fingers of one hand resting on the support.
How to perform
Shift your weight onto one leg and lift the other foot a few centimetres. Hold for 10–20 seconds, looking ahead. Change legs. The support is there as a safety net, not to lean on with your full weight.
Breathing
Breathe evenly; do not hold your breath from tension.
What to pay attention to
Always keep the support within reach. If you feel strong dizziness or insecurity, do the exercise holding on with both hands, or postpone it.
Common mistakes
Hanging on the support, curling the toes of the standing leg, looking down at your feet.
Dosage
2–3 holds of 10–20 seconds on each leg.