Single-Leg Stance (Supported)

Why it helps

This exercise trains balance and proprioception. Even brief holds (10–30 seconds) on each leg improve steadiness.

Step-by-step

1. Stand with feet hip-width and hands lightly resting on a stable surface.
2. Shift weight to one leg and lift the other foot a few centimetres off the ground.
3. Hold for 10–30 seconds. If needed, tap the lifted foot down occasionally. Repeat 3 times each side.

Progressions

Gradually reduce hand support, increase hold time, or close your eyes (only when very safe).

Common mistakes & safety

Avoid holding your breath; breathe normally. If dizziness occurs, step down and rest. Use a gait belt or assistance if unstable.

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