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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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How to dose it
- 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
This is the most accessible version.