Thursday, March 17, 2011

Single Leg Stance - Exercise of the Month

Staying strong enough to stand on one leg sounds easy, but the hip stabilizers on most adults (who sit most of the day) are too weak to do this without compensation. The answer is to stand on one leg in alignment every day. Build it into your routine, like when brushing your teeth or waiting for the computer to start up.

Stand tall and transfer your weight from both feet to one, without shifting your hip more than an inch to that side. I recommend holding onto a chair, counter or wall to start. Watch for and eliminate any of the following compensations.

Do not let your hip sway far to the side. Keep your side and rear muscles engaged so your hip does not jut to the side. Also, do not lift or drop one side of the pelvis as shown below. Your core muscles are required to keep your pelvis level.

If you can maintain balance on one leg without lifting or shifting your pelvis, let go with your hand and maintain the single leg stance building up to a minute or more. If you can’t maintain the balance without holding on, gradually reduce the number of fingers that touch the base of support.

By the way, the beautiful model in the photos is Tori, my new assistant. She is enthusiastic about structural integration, very pleasant and capable, and, obviously, a good sport.

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