Single leg balance: Lower limb stability

This is an instructional video to correctly demonstrate Single leg balance: Lower limb stability

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good proprioceptive exercise for the lower limb especially for the ankle and knee.
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day.
  3. Stand on the floor on 1 leg with you knee unlocked. Try to hold this position for 1 minute and count how many times you need to but your leg back down.
  4. Repeat for each leg and perform this twice daily.
  5. If you can do it for the whole minute without needing to touch down then you need to progress to a more difficult level.
  6. The next level is to perform it while looking up, down and side to side.
  7. Then you progress to Throwing and catching an object
  8. Then you progress to Throwing and catching an object from side to side with a twisting motion
  9. Then you progress to shutting your eyes.
  10. Once you have got to this level then you can gain further improvement by repeating the previous progressions but this time on something unstable, such as a trampet, bosu, rocker board, wobble board and stability cushion.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).