Stand on One Leg: Quicker Ankles in a Minute a Day
Stand on one leg for a minute, then the other. Every few seconds set the free foot down and lift it again, so your foot and ankle have to catch you each time.
Balance · Calves and ankles · Feet · 2 min read
Why it works: Chapter 23, Stiff people work harder for every stroke
How to do it
- 1
Stand tall, barefoot
Stand on a hard floor near a wall or a counter, barefoot, weight even across both feet.
- 2
Lift one foot
Shift onto one leg and lift the other foot a few centimetres. Keep the standing knee soft, not locked.
- 3
Let your foot work
Your toes spread, your arch holds and your ankle makes small corrections. The wobbles are the practice.
- 4
Set the foot down and lift it again
Every few seconds, touch the free foot down and lift it again, so your ankle has to find its balance afresh each time.
- 5
A minute, then the other leg
Stay for a minute, then change legs. Touch the wall with a fingertip if you need to, and less as you get steadier.
- 6
Close your eyes
Once a minute is steady, do it with your eyes closed. Your foot and ankle do more of the work when your eyes cannot help.
Watch for
- Toes clawing the floor. Let them spread long; gripping is a sign you are holding on rather than balancing.
- The standing knee locked straight. A soft knee lets your ankle and hip share the corrections.
- Your hips dropping on the side of the lifted leg. Keep your belt level.