Single leg Bosu balance exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg Bosu balance )

View Report

–

Name of exercise  AROM hip single leg balance w/BOSU
Other names of exercise Single leg Bosu balance
Description of exercise The Single Leg Bosu Balance exercise is a challenging and effective way to improve balance, stability, and core strength. It involves standing on one leg on top of a Bosu ball, a half-sphere stability trainer, while maintaining proper posture and balance. The Bosu ball creates an unstable surface, forcing the body to engage smaller stabilizing muscles to maintain balance. This exercise also helps to improve proprioception, which is the body’s awareness of its position in space. It can be modified by holding onto a wall or using a resistance band for support, and can be progressed by closing the eyes or adding arm movements. Regular practice of this exercise can improve overall balance and coordination, making daily activities and sports movements easier and more efficient.
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 BOSU.
  • Extend one leg backward while leaning forward and raising arms out to sides.
  • Hold and balance.
  • Repeat.
  • Perform sets on standing on opposite leg.

    • –

    Video Tutorial

     

    Body Part Hip, 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 Flextion, Extenstion
    Type of Action Abduction, Elevation, Circumduction, Plantarflexion

    Benefits of exercise

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

  • Improved balance and stability
  • Strengthened leg muscles
  • Increased core strength
  • Improved coordination
  • Enhanced proprioception
  • Improved posture
  • Increased ankle strength and mobility
  • Improved sports performance
  • Reduced risk of falls and injuries
  • Can be modified for different fitness levels

    •  

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

    When to avoid this exercise

  • The single leg Bosu balance exercise should be avoided if you have any injuries or conditions that affect your balance, such as ankle instability or vertigo. It should also be avoided if you have any knee, hip, or back pain as this exercise can put added strain on these areas. If you have recently had surgery or are recovering from an injury, it is important to consult with a healthcare professional before attempting this exercise. Additionally, if you have any dizziness or feeling of lightheadedness, it is best to avoid this exercise until these symptoms have resolved. It is always important to listen to your body and avoid any exercise that causes discomfort or pain.

    • Precautions

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

  • Use proper footwear
  • Start with a stable surface
  • Keep a neutral spine
  • Engage core muscles
  • Maintain proper balance
  • Use a spotter if needed
  • Avoid sudden movements
  • Do not overextend the standing leg
  • Keep eyes focused on a fixed point
  • Use a stable and well-inflated Bosu ball

    • Helpful in Diseases

  • ankle sprains
  • knee injuries
  • hip injuries
  • ankle instability
  • ankle weakness
  • core instability
  • balance disorders
  • Parkinson’s disease
  • multiple sclerosis
  • stroke
  • post-surgery rehabilitation
  • sports performance enhancement

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleBar twist exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleBosu sitting trunk twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR