Chair Standing Supported Single Front Leg Circles

Standing Single Front Leg Circle (Chair Supported)

Positioning

1. Start Position: Stand beside a sturdy chair. Ensure that the chair is stable and won’t move during the exercise.
2. Hand Placement: Place your hand on the backrest of the chair for support. Your grip should be light; don’t lean heavily on the chair.
3. Foot Position: Stand with your feet hip-width apart and your weight evenly distributed between both feet.

Movement Instructions

1. Lift Your Leg: Slowly raise your outer leg straight out to the front, keeping it parallel to the ground. Your toe should be pointed forward.
2. Create a Circle: Begin to move your leg in a circular motion. Start making small circles, gradually increasing the size of the circle.
- Ensure that your upper body remains upright and still while the leg performs the movement.
3. Breathing: Inhale deeply as you lift your leg and exhale as you complete the circles.
4. Range of Motion: Aim for a comfortable range of motion. If you feel any strain, reduce the size of your circles.
5. Repeat: Perform the leg circles for 10-15 repetitions, then switch legs and repeat the movement with your other leg.

Tips for Beginners

- If balance is challenging, focus on smaller circles and ensure you are maintaining control.
- Keep your core engaged throughout the exercise to provide stability.
- If needed, practice the movement without the circular motion to become comfortable with balancing on one leg first.