1. Start Position:
- Stand next to a sturdy chair, about one foot away.
- Place your nearest hand on the back of the chair for support.
- Stand tall with your feet hip-width apart.
2. Engage Your Core:
- Tighten your abdominal muscles to stabilize your body.
- Keep your shoulders relaxed and down.
3. Leg Positioning:
- Shift your weight onto the leg that is farthest from the chair.
- Keep that leg slightly bent at the knee for stability.
4. Raise Your Leg:
- Slowly lift the leg closest to the chair out to the side.
- Keep your leg straight and your toes pointed forward.
- Raise your leg until it is parallel to the ground or as high as is comfortable.
5. Hold and Lower:
- Pause for a moment at the top of the movement.
- Slowly lower your leg back to the starting position with control.
- Ensure you maintain stability and do not lean to the side.
6. Repetitions:
- Perform 10-15 repetitions on one side.
- Switch sides and repeat the exercise.
7. Cool Down:
- After completing the sets on both sides, gently stretch your legs to cool down.
Tips:
- Maintain a straight line from your head to your foot during the raise.
- Avoid using momentum; the movement should be slow and controlled.
- If necessary, adjust the height of your hand on the chair for comfort and balance.
