Balance is essential for good health – it improves physical performance and reduces the risk of falling. However, the average person can’t stand for more than 34 seconds on one leg! Test your balance today with these twelve increasingly difficult balance challenges.
What’s the highest level of the ‘Difficult Dozen’ that you can balance for 34 second hold? Tell us your best efforts by commenting below, or post them with #onelegphysio and challenge your friends to do better.
The Difficult Dozen
Try the following standing on one leg...
1. Stand on a folded pillow. Standing on one leg with your arms crossed. An unstable surface challenges your ankle’s proprioception (position sense).2.Throw and catch. Watching a moving ball distracts your eyes from finding a solid reference point.3. Count backwards by 7’s from 100. Thinking challenges your ability to concentrate.4. Hula-hoop. Moving your trunk demands constant body readjustments. 5. Juggle. Your eyes are completely distracted and so is your concentration.6. Tilt your head to one side. Your eyes are no longer horizontal and your inner eras are tilted.7. Close your eyes and tilt your head to one side. Your eyes can no longer contribute and your inner ears are tilted. 8. Arabesque. Your dynamic gluteal strength and control are challenged.9. Single leg squat. Your dynamic lower limb strength and control are challenged while you move to a smaller base of support. 10. Heel raise on a book. Your dynamic calf strength and control are challenged while you move to a smaller and raised base of support. 11. Arabesque, half squat and heel raise. Your dynamic lower limb strength and control are challenged while you move to a smaller base of support. 12. Combined elements of the difficult dozen. Try holding a heavy, wriggling object (e.g. cat or dog) with your eyes closed and your head tilted, on your toes.
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