Stork balance exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stork balance )

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Name of exercise  AROM hip/knee stance uni
Other names of exercise Stork balance
Description of exercise Stork balance exercise is a simple yet effective exercise that helps improve balance and stability. It involves standing on one leg with the other leg lifted off the ground, similar to a stork standing on one leg. This exercise can be done by people of all ages and fitness levels and can be modified to suit individual needs. It helps strengthen the core muscles, improve posture, and increase joint stability. To make it more challenging, one can add arm movements or close their eyes while performing the exercise. Regular practice of stork balance exercise can help prevent falls and injuries, making it a valuable addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on one leg with foot of other leg braced against lower thigh and knee as shown.
  • Practice maintaining balance.
  • Repeat standing on opposite leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Abduction, Elevation, Plantarflexion, Supination, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance
  • Increased core strength
  • Better coordination
  • Enhanced stability
  • Reduced risk of falls
  • Strengthened leg muscles
  • Improved posture
  • Increased flexibility
  • Better overall body control
  • Can be done anywhere, anytime

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Stork balance exercise should be avoided if you have any existing injuries or conditions that may be aggravated by balancing on one leg. This includes ankle, knee, or hip injuries, as well as any issues with your balance or coordination. Pregnant women should also avoid this exercise, as it may put too much strain on the abdominal muscles. Additionally, if you have any dizziness or vertigo, it is best to avoid this exercise as it may worsen these symptoms. If you are unsure about whether or not this exercise is safe for you, it is always best to consult with a healthcare professional before attempting it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Find a stable surface to perform the exercise
  • Keep your core engaged throughout the exercise
  • Start with a shorter duration and gradually increase as you build strength
  • Use a spotter or have a wall nearby for support
  • Avoid performing the exercise on slippery or uneven surfaces
  • Keep your back straight and shoulders relaxed
  • Focus on your balance and avoid any sudden movements
  • Do not hold your breath, remember to breathe normally
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Osteoarthritis
  • Multiple sclerosis
  • Parkinson’s disease
  • Spinal cord injuries
  • Stroke
  • Cerebral palsy
  • Muscular dystrophy
  • Balance disorders

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    Frequently asked questions

     

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