DIY Balancing Exercise For Seniors – Single Leg Swing Balance With Chairs

How to Perform Single Leg Swing Balance With Chairs

The single leg swing balance exercise is slightly more challenging than the single leg bent knee balance exercise and involves swinging one leg as you balance on the other. Performing this exercise regularly will help you maintain your balance, even when you’re not standing up straight.

Equipment Required:

  • 2 chairs.

Instructions:

  1. Place the two chairs at either side of your body.Single Leg Swing Balance With Chairs - for Seniors 1
  2. Stand up straight with your feet and knees slightly apart and one hand on each chair. Single Leg Swing Balance With Chairs - for Seniors 2
  3. Raise your right foot off the ground and transfer your weight onto your left leg. Single Leg Swing Balance With Chairs - for Seniors 3
  4. Slowly swing your right foot forward while keeping your leg straight, until the angle between your leg and the floor is about 45 degrees. Single Leg Swing Balance With Chairs - for Seniors 4
  5. Slowly return your right foot to the starting position. Single Leg Swing Balance With Chairs - for Seniors 5
  6. Slowly swing your right foot out to the side while keeping your leg straight, until the angle between your leg and the floor is about 45 degrees. Single Leg Swing Balance With Chairs - for Seniors 6
  7. Slowly return your right foot to the starting position. Single Leg Swing Balance With Chairs - for Seniors 7
  8. Slowly swing your right foot backwards while keeping your leg straight, until the angle between your leg and the floor is about 45 degrees. Single Leg Swing Balance With Chairs - for Seniors 8
  9. Slowly return your right foot to the starting position. Single Leg Swing Balance With Chairs - for Seniors 9
  10. Place your right foot back on the ground, raise your left foot off the ground, transfer your weight onto your right leg and repeat steps 4-9 with your left leg.
  11. Repeat steps 4-10 for as many repetitions as you desire.

Why Is The Single Leg Swing Balance Exercise So Great For Seniors?

Like the single leg bent knee balance exercise, the single leg swing balance exercise gives you the safety net of two chairs to grab onto, should you need them. Additionally, the slow pace of the exercise means that while it does challenge your balance, you are still always in control, so the chances of falling and injuring yourself are minimal.

Single Leg Swing Balance Exercise Variations:

If you’ve mastered the single leg swing balance exercise and need a bit more of a challenge, give these variations a try:

  1. Take your hands off the chairs and perform the single leg swing balance exercise with no extra support.
  2. Wear ankle straps when performing the single leg swing balance exercise to double up its benefits and improve your strength and balance at the same time.

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