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Balancebeginner
Single-Leg Stand (Supported)
Standing on one leg with a fingertip on support is the entry point to balance training — the single most important skill for preventing the falls that cause fractures.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2
- Reps
- 20–30 s each
- Intensity
- —
- Rest
- 30 s
Daily, 15–20 min total balance work recommended.
Bone load
Spine
Hip
Wrist
Equipment
chair
Set up
- 1Stand near a counter or sturdy chair, one or two fingers resting on it.
Do this
- Shift your weight and lift one foot
- Stand tall and steady
- Use as little hand support as possible
Avoid this
- Gripping the support hard
- Holding the breath
Safety
Always train balance within reach of support. Progress by using fewer fingers.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.