camera iphone 8 plus apk One Leg Squat for improving balance

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The progression for the balance exercise is important in order to train the cerebellum for increased equilibrium. Challenging our balance trains the body to respond quickly and correctly for protection and performance.

This next level of progression is a one legged squat. Not only does this push the balance to the next level it increases the weight per leg. This challenges the proprioceptors and core postural muscles further.

Warning: If you were not able to efficiently perform the previous phase balance exercise do not move forward with this. Continue to work on level 2-balance until perfected, and then advance.

Additionally if you begin this exercise and realize it is too difficult and cannot be performed correctly, go back to the previous level exercise.
One legged squat/bend (10 perfect per leg)

Step One
i.Find Neutral Spine Functional posture

Step two
i.Perform One leg standing balance

Step Three
i.Once stable bend the lower leg to perform a squat of 45 degrees.

1.Warning
a.Do not try to perform a 90 Degree squat if this is too difficult. Reaching 45 degrees with perfect form and balance is sufficient.
2.Tip:
a.To go lower into the squat it may benefit to extend the upper leg slightly to provide counter weight while squatting down.

Step Four
i.Straighten the bottom leg coming back up to a one leg standing balance.
1.Warning: This should be done smoothly and always in control with out wiggling, leaning or falling over.
2.Tip:
a.If you need to start by performing this exercise near a wall with one hand on the wall.
b.Try to remove the hand during the exercise.

Step Five
i. Repeat 10 times per leg.
ii. Breath in on the downward motion,
Breath out on the upward motion.

camera iphone 8 plus apk One Leg Squat for improving balance
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