DIY Balancing Exercise For Seniors – Single Leg Bent Knee Balance With Chairs

How to Perform Single Leg Bent Knee Balance With Chairs – For Seniors

The single leg bent knee balance exercise is a great way to get used to balancing on one leg. It’s a nice, slow controlled movement which doesn’t throw you off balance completely but is challenging enough to help your balance improve.

Equipment Required:

  • 2 chairs

Instructions:

  1. Place the two chairs at either side of your body.Single Leg Bent Knee Balance With Chairs - for Seniors 1
  2. Stand up straight with your feet and knees touching together and one hand on each chair. Single Leg Bent Knee Balance With Chairs - for Seniors 2
  3. Slowly raise your right foot off the ground and keep raising your right knee until it is parallel with your hips, then hold this position for 15-20 seconds.Single Leg Bent Knee Balance With Chairs - for Seniors 3
  4. Lower your right foot back down to the ground and repeat step three with your left leg.
  5. Repeat steps 3-4 for as many repetitions as you desire.

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

The single leg bent knee balance exercise is both challenging (because you have to balance on one leg) and safe (because you have chairs at either side to support you or grab onto if necessary). The slow movement also means that while you are on one leg, you still have a large amount of control which makes you much less likely to fall.

Single Leg Bent Knee Balance Exercise Variations:

After you’ve practiced the single leg bent knee balance exercise a few times and learnt the proper form, try these variations to make it more fun and challenging:

  1. Take your hands off the chairs and perform the single leg bent knee balance exercise with no extra support.
  2. Workout with a friend and compete against each other to see who can hold the single leg bent knee balance for longest.
  3. Perform the single leg bent knee balance exercise on a BOSU ball or a balance disc for an even greater challenge.

A similar exercise worth doing is the single leg swing balance exercise.

Leave a Reply