Supported, Single-Leg, and Balance

1. Starting Position:

   • Stand upright with your feet together and arms relaxed at your sides.

   • Engage your core to help with balance.

2. Shift Your Weight:

   • Slowly shift your weight onto your right foot while lifting your left foot slightly off the ground.

   • Keep your left knee bent to help maintain balance.

3. Finding Balance:

   • Extend your arms out to the sides parallel to the ground. This will help with stability.

   • Focus your gaze on a fixed point in front of you to help maintain balance.

4. Hold the Position:

   • Aim to hold this position for 20-30 seconds. If you feel comfortable, try to hold it for longer.

   • Keep your body straight and avoid leaning to one side.

5. Switch Sides:

   • After holding the position on your right foot, slowly lower your left foot back to the ground.

   • Repeat the exercise by shifting your weight to your left foot and lifting your right foot off the ground.

6. Breathing:

   • Remember to breathe steadily throughout the exercise; do not hold your breath.

7. Finishing:

   • Conclude the exercise after holding each side for a duration you feel comfortable with, generally between 20 seconds to 1 minute on each side.

Tips:

• If you find it difficult to maintain balance, practice near a wall or use a chair for support.

• Ensure that your posture is correct, with your shoulders back and down.

• As you become more comfortable with the exercise, try to close your eyes for added challenge.