One leg stand exercise : How to do, Benefits, Side Effects, Uses, Precautions

( One leg stand )

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Name of exercise  AROM stance uni balance eyes open
Other names of exercise One leg stand
Description of exercise The one leg stand exercise is a simple yet effective balance exercise that involves standing on one leg while keeping the other leg lifted off the ground. It helps to improve balance, stability, and core strength. To perform this exercise, stand on one leg with your arms at your sides and lift the other leg off the ground. Keep your knee slightly bent and hold the position for 30-60 seconds. Focus on keeping your body upright and your core engaged. You can also challenge yourself by closing your eyes or adding arm movements. The one leg stand exercise is great for people of all ages and fitness levels.
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 firm surface with arms at side.
  • Lift on leg and balance on one 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

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Strengthened leg muscles
  • Improved coordination
  • Improved posture
  • Increased flexibility
  • Improved stability
  • Improved joint health
  • Improved athletic performance
  • Improved concentration

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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 one leg stand exercise is a popular exercise that involves balancing on one leg while lifting the other leg off the ground. While this exercise can have many benefits, there are certain situations where it should be avoided. Firstly, if you have any existing injuries or conditions that affect your balance or leg strength, it is best to avoid this exercise. This includes injuries to your ankles, knees, or hips, as well as conditions like arthritis or osteoporosis. Additionally, if you are pregnant or have recently given birth, it is recommended to avoid the one leg stand exercise as it can put strain on your pelvic floor muscles. Furthermore, if you are feeling lightheaded or dizzy, it is important to avoid this exercise as it can increase your risk of falling and causing injury. Lastly, if you are new to exercising or have not been active for a while, it is important to start slowly and build up your strength and balance before attempting the one leg stand exercise. It is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any concerns or pre-existing conditions.

    • Precautions

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

  • If needed to maintain balance, raise arms out away from sides.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • sciatica
  • knee injuries
  • ankle injuries
  • balance disorders
  • muscle weakness

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    Frequently asked questions

     

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