Osteoporosis Awareness Month: Single Leg Balance Movements

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“A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy calisthenics or forced contortion.”

-Joseph Pilates 

How well you do balance on one leg for 60 seconds without holding onto to something for support or tapping down with the other leg?  Can you repeat the same movement on the other leg with the same grace, coordination and stamina?  If I asked you to close your eyes and repeat the same movements again on each leg how does the body respond?  All too often we take our balance for granted and never stop to think how our balance impacts our gait (walking), stride length (distance per step) and quality of movement throughout the day.  

We have a vestibulocochlear nerve also known as cranial nerve eight (CN VIII) consisting of the vestibular and cochlear nerves.  Each of these nerves is connected to our brainstem.  The vestibular nerve is responsible for maintaining our balance and eye movements.  The cochlear nerve is responsible for our hearing.  Any direct trauma, congenital malformations, tumor formations, infections or vascular injuries to this specific nerve can result in vertigo, nystagmus (involuntary eye movements), tinnitus (ringing in the ears) or hearing loss [1].  

Here are some simple and basic single leg balance movements to practice daily to improve your overall balance and coordination.  I recommend doing these movements at home before you start your day to help stimulate your CN VIII.  For my athletic clients, I use the single leg balance movements as part of the warm-up and cool-down as a silent mindful meditation practice to tune into the body and quiet the mind.  Keep in mind, it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic [2].  Improving your balance takes time and daily practice.  Over the year I have found some clients do better when they have a training buddy to hold them accountable while others like to practice by themselves. Find what works best for you and keep practicing these moves.  

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Flamingo Stand

  1. Stand with feet together and arm relaxed at sides. Hold onto a chair for support if needed.
  2. Bend one knee to lift the foot slightly off the ground and balance with your other leg.
  3. Hold for 30-60 seconds and repeat with other leg (if needed use a chair or wall for support).  Repeat for a total of 3 sets on each leg.
  4. Advanced: close both eyes to challenge your nervous system and increase proprioceptive awareness.  

Single Limb Stance With Arm

  1. Stand with feet together and arm relaxed at sides. 
  2. Raise your left arm overhead and raise your left leg forward and off the floor.
  3. Hold for 30-60 seconds and repeat with other leg (if needed use a chair or wall for support).  Repeat for a total of 3 sets on each leg.
  4. Advanced: close both eyes to challenge your nervous system and increase proprioceptive awareness. 

Toe the line

  1. Stand with arms relaxed at sides.
  2. Move one foot forward, placing the heel of one foot touching or as close as possible to the toes of your other foot. Repeat for 15-20 steps or 30-60 seconds keeping your eyes on the horizon (if needed use a wall for support).  Repeat for a total of 3 sets).

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Clock Reach

  1. Begin standing, (holding a chair or wall if needed) with your left hand. Imagine a clock with 12 o’clock in front of you and 6 behind.
  2. Stand on your left leg, bring your right arm to 12 o’clock and reach to 3 o’clock to your side, and 6 o’clock towards the back.   
  3. Continue for 30-60 seconds and repeat with other leg.  Repeat for a total of 3 sets on each leg.
  4. Advanced: close both eyes to challenge your nervous system and increase proprioceptive awareness. 

Side Leg Raises

  1. Stand behind a chair or counter with one or both hands using resting on it for support only if necessary.  
  2. Lift your right leg out to the side and repeat for 30-60 seconds.  Repeat with other leg.  Repeat for a total of 3 sets on each leg.
  3. Advanced: close both eyes to challenge your nervous system and increase proprioceptive awareness. 

We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine. 

We love teaching mindful movement and even during this time, we are here to support you in your journey to wellness by offering online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to answering your movement questions and/or concerns.

Feel free to check out our blog posts specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.

Assumption of the Risk: By attempting any of the exercises, you do so at your own risk.  We make no representations, guarantees or warranties that the information or exercises on this blog are appropriate for you or will result in improvements of your medical condition or function.  

Not medical advice or physical therapy.  This content is intended to provide information and instructions on general exercises that may help increase strength, mobility, and function for specific areas of the body.  It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified licensed provider.  You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or self-treatment suggestions on this blog, particularly if your pain is from a traumatic injury or event. 

References: 

  1. BORDONI, B., MANKOWSKI, N.L. and DALY, D.T., 2020. Neuroanatomy, Cranial Nerve 8 (Vestibulocochlear). Treasure Island, FL: StatPearls Publishing.
  2. LALLY, P., VAN JAARSVELD, C., POTTS, H. and WARDLE, J., 2010. How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40, pp. 998–1009.
  3. Evelo Electric Bicycles