Standing with one leg
Standing with one leg to check balance, ankle stability, and hip strength.
Stand up straight with your feet hip-width apart. Put your weight on one leg and lift the other leg slightly off the ground. Keep your hips straight and balanced. Do 3 sets of 20-30 seconds per leg, for 5-7 days/week.
Going in a straight line
Imagine a straight line on the ground. Place one foot right in front of the other, so that the heel touches the toes, then step forward 10 steps. Keep your eyes always facing forward. Then, go back to the starting position. Do this exercise 3-5 times, 10 steps at a time, with 3-4 days/week to improve balance and coordination.
One-footed deadlide
This exercise works the hamstrings, buttocks and lower back, helping to increase strength and improve hip mobility. The exercise also simulates daily movements such as bending to pick up objects.
Stand up straight with your feet hip-width apart. Lift one leg off the floor and hold the balance. Keep your back straight, bend your hips and lower your chest until it is almost parallel to the floor. Hold for a moment before standing up. Do 3 sets of 8 reps for each leg. As you progress, hold a dumbbell to do this move.
