Medicine Ball Exercise 7

Single Leg V-Ups
1. Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Medicine Ball Exercise 2

Single Leg Chops
1. Starting Position: Stand on right leg and your arms are extended holding the medicine ball up and to your right.
2. Bring medicine ball down in a wood chopping motion towards your left foot.
3. During this place motion switch feet so your left foot is now on the ground and your right foot is in the air. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Single Leg Stance

by Laura Inverarity, D.O.

for About.com

Updated March 24, 2008

Overview:

A multitude of injuries and occurrences can affect our balance and leave us less steady on our feet. An ankle sprain, for example, can leave one with balance deficits due to tears in the fibers that rely balance input to the brain. People who suffer from a stroke also often also have severe balance problems that make walking difficult. We also loose stability as a result of the normal aging pattern.

We can improve our balance by performing simple balance exercises. The single leg stance is a very effective exercise for improving balance. This exercise can be modified as balance stability progresses.

Single Leg Stance:

Initial steps include:

Stand behind a chair
Hold onto the chair back with both hands
Slowly lift one leg off the ground
Maintain your balance standing on one leg for 5 seconds
Return to starting position and repeat X 5
Perform with opposite leg

Exercise Progression:

Follow these steps as your balance improves:
1)Hold onto chair back with only one hand
2)Stand near the chair for safety, but do not hold on
3)Progress finally to lifting your leg off the ground one inch higher

Complete all three modifications to this exercise and your stability will be much improved.