The Single Leg Stance exercise is one of a number of single leg balance exercises for older adults as well as an excellent balance exercise for people of all ages. It is one of the balance exercises in my osteoporosis exercise program, MelioGuide Exercise for Better Bones Program.
Single Leg Stance — Balance Exercise for Seniors
The Single Leg Stance exercise is one of a number of single leg balance exercises for older adults. It is excellent for people of all ages who want an exercise to improve balance and reduce their risk of fracture from osteoporosis.
This is the beginner level, single leg balance with movement. Follow these seven steps to complete the single leg stance exercises for older adults.
- Ideally you want to stand in between two firm chairs.
- You could also use the kitchen counter on one side and a wall near by if it’s a narrow galley kitchen.
- It gives you some support on either side should you lose balance or need extra support.
- Ideally you don’t actually hold onto the chairs.
- Your hands are going to be just above the chairs.
- As with all of the standing exercises, you don’t want to lock your knees.
- You should have a soft bend in the knees.
- You want to be in your best upright posture.
- You’re then going to transfer all of your weight onto one leg.
- It is important that you’ve mastered that exercise before moving on to this one.
- You transfer all your weight onto one leg.
- Transfer you weight to your left leg.
- Lift your right into the air.
- Then put your right foot forward, out to the side and straight back.
- Repeat that one more time forward, out to the side, and back.
Single Leg Balance Exercises for Older Adults
It is ok if you need to touch down for a bit of stability while you mastering this exercise.
Balance is one of those areas that you’ll gain both confidence and ability in very quickly. You’ll soon find that you don’t need as much support. Here are the additional steps:
- Repeat that same exercise on the other side.
- Transfer your weight this time onto your right leg.
- Stick your left foot forward, out to the side, and straight back.
- And one more time forward, out to the side, and straight back.
That’s it for the Single Leg Stance osteoporosis exercise — one of a number of single leg balance exercises for older adults from Exercise for Better Bones.
Balance Exercises for Seniors Guidelines
For more information, check out my Balance Exercises for Seniors guidelines.