Standing Balance Single Crossover Pendulum Leg
1. Starting Position:
- Stand upright with your feet hip-width apart.
- Engage your core by pulling your belly button towards your spine.
- Place your hands on your hips or extend your arms out to the sides for balance.
2. Balance Preparation:
- Shift your weight onto your left leg.
- Slightly bend your left knee to stabilize yourself.
3. Leg Movement:
- Slowly lift your right leg off the ground.
- Extend your right leg in front of you, keeping it straight.
- Move your right leg out to the side (like a swinging motion) and then cross it behind your left leg.
- Maintain control while moving your right leg back to the starting position.
4. Pendulum Motion:
- Create a swinging motion by bringing the right leg forward, then to the side, and behind you.
- Continue this swinging motion in a controlled manner, focusing on your balance.
5. Repetition:
- Perform 10-15 swings with your right leg.
- Switch to your left leg and repeat the same movement.
6. Tips for Success:
- Keep your core engaged throughout the exercise.
- Use a wall or chair for support if you feel unstable at first.
- Focus on slow and controlled movements to improve balance and strength.
7. Cool Down:
- After completing the repetitions, come back to a standing position with both feet together.
- Take a few deep breaths to relax and stretch out any tight muscles.
