Standing Balance Hip Flexion Pulse

Standing Balance Hip Flexion Pulse

Positioning:

1. Start Position: Stand upright on a flat surface with your feet hip-width apart. Ensure your body is aligned with your head, shoulders, and hips in a straight line.
2. Engage Core: Tighten your abdominal muscles to maintain balance throughout the exercise.
3. Arm Position: Place your hands on your hips or let them hang down at your sides.

Movement:

1. Lift Leg: Slowly lift one leg in front of you while keeping the knee straight. Aim to raise it to hip height.
2. Pulse Movement: Once your leg is lifted, make small, controlled pulses up and down (1-2 inches in range). Focus on using your hip flexors to create the movement.
3. Maintain Balance: Keep your standing leg slightly bent for stability and avoid leaning backward or forward.
4. Repetitions: Perform 10-15 pulses on one leg before lowering it back down to the starting position.
5. Switch Legs: Repeat the lift and pulse movement on the other leg.

Tips:

- Focus on your balance and core engagement throughout the exercise.
- Avoid excessive swinging of the lifted leg; keep the movement controlled.
- Use a wall or sturdy object for support if needed, especially when starting out.

Cool Down:

- After completing both sides, gently stretch your hip flexors and legs to help promote flexibility and recovery.