Download pdf - Exercises – core stability single leg balancing

Transcript
Page 1: Exercises – core stability single leg balancing

Romford & Ilford Family Chiropractic Ltd

313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010

Single leg balancing

Step  1    

From   standing   position  (using   wall   to   brace   if  initially   unsteady)   lift   one  leg   off   the   ground   to  approximately   30   degrees  hold   for   5-­‐10   seconds   then  lift  higher  to  90  degree  and  hold   again   for   5-­‐10  seconds.   Repeat   on  opposite   leg.   Progress   to  eyes   closed,   and   then   use  balance   board   and   eyes  closed  on  balance  board.  

Step  2    

From   standing   position  (using   wall   to   brace   if  initially   unsteady)   lift   one  leg   off   the   ground   to  approximately   30   degrees  hold   for   5-­‐10   seconds   then  lift  higher  to  90  degree  and  hold   again   for   5-­‐10  seconds.   Repeat   on  opposite   leg.   Progress   to  eyes   closed,   and   then   use  balance   board   and   eyes  closed  on  balance  board.  Once   steady   maintain   the  position   without   making  contact   with   the   wall,   as  shown   in   picture   below,  holding   position   for   5-­‐   10  seconds.   Increase   holding  position   to   20   -­‐30   second  holds  before  progression.  

Posterior view Take care to observe upright alignment looking straight ahead with hands on hips.

Anterior view Take care to observe upright alignment looking straight ahead with hands on hips.

Recommended

A Gravity Balancing Passive Exoskeleton for the Human · PDF fileA Gravity Balancing Passive Exoskeleton for the Human Leg Sunil K. Agrawal*, PhD, Sai K. Banala, Abbas Fattah, PhD
A Gravity Balancing Passive Exoskeleton for the Human · PDF fileA Gravity Balancing Passive Exoskeleton for the Human Leg Sunil K. Agrawal*, PhD, Sai K. Banala, Abbas Fattah, PhD Documents
Advantages of Choosing Clothing Accessories for Leg Exercises
Advantages of Choosing Clothing Accessories for Leg Exercises Others
Sample Balancing Act Exercises: 3 Levels
Sample Balancing Act Exercises: 3 Levels Documents
MondayTuesdayWednesdayThursdayFridaySaturdaySunday Leg Press Leg Curl Calf Raises Leg Extension Abductions Knee Raises All exercises to be 3 sets of 12
MondayTuesdayWednesdayThursdayFridaySaturdaySunday Leg Press Leg Curl Calf Raises Leg Extension Abductions Knee Raises All exercises to be 3 sets of 12 Documents
Health 24 & Virgin Active - Leg Exercises
Health 24 & Virgin Active - Leg Exercises Health & Medicine
Easy to do leg exercises
Easy to do leg exercises Health & Medicine
Hip & Pelvis Exercises … · Hip & Pelvis Exercises Squat Lunge Kick Back Side Kick Front Kick -up Straight Leg Sit-up Lying Leg Raise Figure 8 Lower Leg Raise Straigt-leg Deadlift
Hip & Pelvis Exercises … · Hip & Pelvis Exercises Squat Lunge Kick Back Side Kick Front Kick -up Straight Leg Sit-up Lying Leg Raise Figure 8 Lower Leg Raise Straigt-leg Deadlift Documents
JOB LOCATION: PRINERGY 3 - csp.org.uk · Knee pain This leaflet provides general information about knee pain and simple exercises that may help. Simple exercises Leg stretch Sit on
JOB LOCATION: PRINERGY 3 - csp.org.uk · Knee pain This leaflet provides general information about knee pain and simple exercises that may help. Simple exercises Leg stretch Sit on Documents
Lower Body Section - Amazon S33)+Lower+Body+Section.pdfLower Body Exercises 1. Side Leg Lifts 11. Hip Raises (Bridge Thrust) 2. Straight Leg 12. Kick Backs 3. Flat Back Heel Presses
Lower Body Section - Amazon S33)+Lower+Body+Section.pdfLower Body Exercises 1. Side Leg Lifts 11. Hip Raises (Bridge Thrust) 2. Straight Leg 12. Kick Backs 3. Flat Back Heel Presses Documents
JOB LOCATION: PRINERGY 3 · Knee pain This leaflet provides general information about knee pain and simple exercises that may help. Simple exercises Leg stretch Sit on the floor with
JOB LOCATION: PRINERGY 3 · Knee pain This leaflet provides general information about knee pain and simple exercises that may help. Simple exercises Leg stretch Sit on the floor with Documents
U-ExCEL Exercise and Conditioning for Easier Living U ... Act Abridged.pdf · U-ExCEL Balancing Act: Intermediate Exercises Start Position for all exercises: Stand facing the stable
U-ExCEL Exercise and Conditioning for Easier Living U ... Act Abridged.pdf · U-ExCEL Balancing Act: Intermediate Exercises Start Position for all exercises: Stand facing the stable Documents
with Rick Kaselj, MS - Muscle Imbalances Revealed...2010/06/04  · – Lunge exercises at 12, 2, 3, 4 and 6 o'clock with uninjured leg – Step-up exercises in anterior, lateral,
with Rick Kaselj, MS - Muscle Imbalances Revealed...2010/06/04  · – Lunge exercises at 12, 2, 3, 4 and 6 o'clock with uninjured leg – Step-up exercises in anterior, lateral, Documents
Leg Exercises Classification Using Electromyogram · มากว่า 80% คือ 81.2% และ 80.0% ตามลาดับ และเมื่อลดจานวนของกลา้มเนื้อที่ใช้ลงจากสี่
Leg Exercises Classification Using Electromyogram · มากว่า 80% คือ 81.2% และ 80.0% ตามลาดับ และเมื่อลดจานวนของกลา้มเนื้อที่ใช้ลงจากสี่ Documents
3URPRWLQJ How to SHOYLF 5RRU 4QG RXW safe exercise more? · 2016-03-15 · Resistance exercises to avoid • abdominal exercises (e.g. sit ups, curl ups, crunches, double leg lifts,
3URPRWLQJ How to SHOYLF 5RRU 4QG RXW safe exercise more? · 2016-03-15 · Resistance exercises to avoid • abdominal exercises (e.g. sit ups, curl ups, crunches, double leg lifts, Documents
[V] SERIES HOME GYM - HOIST Fitness · PDF fileV SERIES | AGE 3 Ô Patented leg station allows users to perform both leg extension and leg curl exercises from the seated position Ô
[V] SERIES HOME GYM - HOIST Fitness · PDF fileV SERIES | AGE 3 Ô Patented leg station allows users to perform both leg extension and leg curl exercises from the seated position Ô Documents
Leg Exercises - Paradise Nutrition Inc.- Onlineultimatenutritionindia.com/7506secure/pdf/leg_excercise.pdf · Brought to you Courtesy downloaded from matenutritionindia.com LOWER
Leg Exercises - Paradise Nutrition Inc.- Onlineultimatenutritionindia.com/7506secure/pdf/leg_excercise.pdf · Brought to you Courtesy downloaded from matenutritionindia.com LOWER Documents
The Best Leg Exercises You've Never Heard Of - Home › best-leg-exercises › sample... · Leg Exercises... When you squat with heavy weight, do you find that your core tends to
The Best Leg Exercises You've Never Heard Of - Home › best-leg-exercises › sample... · Leg Exercises... When you squat with heavy weight, do you find that your core tends to Documents
The Handy Little Guide to… Dyslexia · vitamins, massage therapy, coloured lenses, vision exercises, eye occlusion, balancing exercises, or brain reorientation procedures. Myth!
The Handy Little Guide to… Dyslexia · vitamins, massage therapy, coloured lenses, vision exercises, eye occlusion, balancing exercises, or brain reorientation procedures. Myth! Documents