Single Leg Balance Drill | Improve Balance and Hip Stability
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- เผยแพร่เมื่อ 25 ส.ค. 2024
- Problems with hip stability or balance on one leg? Check out this critical concept that you can start using right now to improve both.
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Amazing how you said that you came from many surgeries that caused imbalances and yet you are here teaching me and showing me that nothing is impossible 👍🏽
You got it!
nothing is impossible Ive found this quite interesting especially as i have to stand on one leg, balled due to the amputation of my other leg
balanced on my good leg, to be clear
I am a Bird with problems standing on one leg. This really helped, I really needed this to stay warm.
I'm glad that it helped.
I am a private yoga teacher and your videos have given me new ways to assist my students. Excellent, clear instructions. This one is perfect for those working on warrior 3. Collapsing into the hip is a common problem.
Happy to help!
Thank you! Its making a big difference with my “weaker” side.
Excellent! Keep up the great work.
Thanks. I have poor balance overall. Now learning to ice skate, and balance is important. One leg is better than the other one. Weak leg hardly any stability or balance. Your video is really helpful. Will definitely practice what you teach.
You got this!
Everyone should learn how to skate, play hockey, and body check ;)
- Coach Joshua, Team PM
I have had very poor balance for 30 years abs this is the most helpful instruction!
I'm glad that it helped!
thank you for everything you're doing. have been struggling with my lower limbs for the last 2-3 years (flat feet, valgus knees) and finding your videos more useful than other channels around. keep it up!
Happy to help!
@@PrecisionMovementCoach awesome what other videos for stability for 45 year old man??
@@goutfromfriedokra3936 check out this list for ideas:
th-cam.com/play/PLoMJ2ciqfFnRxVNI80mtNC_Y53fSB8tpy.html
- Coach Joshua, Team PM
Great video, thank you. I survived a stroke in june21 and this exercise is the first I've done which allows me to feel gains balancing on my left side single leg stand, cheers!
Yes!
Thanks so much for finding us and for trying out our content. We really appreciate it.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I’m in Chiropractic college and maybe thats why I appreciate the information more but I’m surprised you don’t have more subscribers. Great information.
Much appreciated :)
This is excellent thank you, I am a once athletic 68 year old who now has severe osteoarthritis in the right hip along with a slight fracture near the humeral head.I feel the need to activate my inner hip muscles as you describe. I feel the results. I'll work hard on this. Thanks!
You are welcome and thanks for following along.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I hope you are appreciate how talented you are - far above the rest. I am 66 and I shudder to think what surgeries our health care system would put me through when your instruction can heal me.
Thank you so much!!!
Much appreciated! Thanks for your kind words :)
This has helped me so much. Thank you
That's great to read.
Thanks for trying it out :)
- Coach Joshua, Team PM
Excellent! It's amazing how well this comprehensive activation works.
Great to read!
Wow. I have been searching for info on single leg instability for a long time and all I found suggested lateral movement exercises that were not doing it for me. Starting this today. Thank you
You are welcome and keep us posted on your progress!
Exactly what I needed! Thanks!
You're welcome!
Thank you for the advice, been confrunting with this problem for 5 yrs. Hope this drill ll help me restore the balance on my lefty
You are welcome and keep us posted on your progress!
I'm going to try this! I have had joint dysplasia leading to SEVERE arthritis and to an early hip replacement. I found that years of limping has caused atrophy of my deep stabilizer muscles, they start to cramp if I try to even stand on one leg. I can't actually walk without a single leg stand! I'm young and using a walker 😢 and I can't wait to lose it. Here's to using your video.
Keep us posted on your progress :)
This is super helpful after acl surgery!
Awesome.
Another terrific video. Clear, concise and even better, helpful.
Glad that you think so!
Just came across this video. Thank you so much! Light bulb moment after years of wobbling!
You're so welcome!
Thanks so much, think it helped but we'll see for certain soon
Hope so!
Thx man u helped me a lote from now iam apeble to improve well.
Sorry 4 my bad english (India)
My pleasure!
this was great man. i, as physical therapist loved the content of this video. much appreciated
Glad you enjoyed it!
Thanks so much!! Haven’t felt my hips for the past 15 years
You are welcome!
Thank you so much as your video helped me in balancing my legs
Thanks for the vid. Gonna follow it from today on.
Good stuff!
Could be one of the most important practices for women daily for life. :)
Why just women?
We recommend this for everyone :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Absolutely true - didn't mean - just - women - Only thinking that women /typically/ have wider hips and so many women in my surrounding complain of the very same hip issues I do - so was thinking about them and how they've benefitted from me telling them about your video.
Got it :)
Great video
I been watching your videos for a little under a year. I must say you are a genius...this is the first time I commented, also just subscribed...thank you for your knowledge. Wish you can train me :(
Wow!
We really appreciate that.
Please email us at hey@pmcoach.pro if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Well explained
Glad that you think so :)
Thanks a lot for this great information!! It was just what I needed.
Same. Glad I found this :)
Happy to help!
I am an amputee oh, thank you this helped me with my paddle boarding and my one Wheeling
Amazing! The whole team really appreciates you trying out the exercise and would love to read about your progress...please email us at hey@pmcoach.pro with an update or if you need any more advice or assistance :) - Coach Joshua, Team PM
really smart and helpful!
Glad to hear that!
This helped me because my feet always hurt when i run this helped me and now i can run
Awesome!
Thank you so much.
You're welcome!
This is usefull thank u
Glad that you think so!
What a great start to my new year, you are!!! The best discovery. Your teaching of all the details is very well explained and easy to follow. Thank you so much for helping us keep our bodies finely tuned and in tip top shape!
Much appreciated!
Hopefully this helps me when I’m skateboarding, I can’t push because keeping my balance on one leg is so hard for me
I think that it will :)
So it's not the glute med? Everyone is saying how the glute med is responsible for everything, including balancing the fiscal budget. So it's the deep glutes (obturator, gamellis, piriformis etc..). Interesting.
The glute med *may* be involved, but if it is there's usually something else also at play.
I'm holding a single leg balance with my eyes closed and my hands are parallel to my vision area. Does 180 seconds indicate a good balance? ( Per foot )
Yes.
@@PrecisionMovementCoach thank you
My hips are natural but one is big the other one is small.... what can I do
It's hard to give very specific advice without seeing you but it sounds like you can work on increasing the muscle bulk in your smaller leg.
- Coach Joshua, Team PM
Thank you :)
You're welcome :)
@@PrecisionMovementCoach I have a massive hip shift standing on my right leg if I don't stand tall, my abs go crazy trying to stabilise me.
Doing it your way before even 2 minutes, some muscle in my hip was actually shaking with the strain, but I didn't feel any effort in the rest of the body which was nice
Hi Eric, I have left instability/trendelenburg gait. My question is, my ql on that side w/any type of strengthening for that left side starts hurting. Pulling on my last rib, lumbar area and sometimes sij. I think, am pretty sure my right leg is shorter, not structurally but due to either my left side instability or just general tightness on the right side. Would it still help me to do this exercise and is there away I can get the ql to calm down while doing it. It becomes so darn painful. Thank you!
This program can help you to address any imbalances before trying out any exercises like this:
www.precisionmovement.coach/spc-live
- Coach Joshua, Team PM
Whenever I stand on my left leg, my pelvis and belly button rotates towards the right... Can't see a real drop on the opposite side, is more of a rotation. I can't seem understand which muscle I should focus on to be able to stay straight. Can it be weak left hip abductor and tight adductors?
It's definitely a combination of things. Are you able to prevent that compensation pattern at all by activating the muscles that you think are weak?
great video . my problem is that my foot is not stable
In what way is your foot not stable?
It may help you if you start with the same exercise but reach out to a wall or sturdy object for support. - Coach Joshua, Team PM
@@PrecisionMovementCoach i feel the need to retract my toes.
That is ok :) Your toes should participate as should all of the muscles in the feet. Check out the "Strong Feet 1" routine in the ROM Coach app for more ideas on strengthening your feet:
ROM Coach
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
My whole left leg is less stable. It goes down from my calf being less muscular, my foot pronating, up to my left glute and glute med being weaker. I have had many problems on this side already. Do you have any time lines for how long it takes to improve stability ?
I'm glad that you found my material and I know that it will help you out. It's hard to say how long it will take you to improve because everyone responds differently. You should notice progress after 1-2 weeks of daily practice.
Does this help with a person that had a stroke. I’m paralyzed on one side
Potentially. You will definitely have to modify it to suit your capabilities and use as much assistance as you need. It's worth exploring this type of exercise using the guidance of your primary care physician or therapist. Any kind of movement is important for you to recover as much as possible. - Coach Joshua, Team PM
@@PrecisionMovementCoach So I stand on my affected side, trying to strengthen it correct
@@mrstevek118 You got it. - Coach Joshua, Team PM
i cannot do the exercise, as i cannot balance my feet. My feet keep unbalanced. any tips to do this exercise ?
How about if you practice by gently holding on to a tall object or wall for support? Also try to press the ball of your foot into the ground and maintain that pressure throughout your attempts.
@@PrecisionMovementCoach thank you for your advice. i have a problem that
my ankle cannot keep griping the ground.
Only move as far as you can maintain the foot pressure. It will improve over time.
I would like to ask when I can settle the problem of foot eversion, as I hv this problem when I m doing single deadlift
Sorry it is inversion of foot
This is the best video on the internet. I'm a post stroke for many years. I have a weak right side gluteus. Eric, would any forms of movement which cause the right abductor sore help to stregthen the abductor?
Thanks for your kind words. I don't really understand your abductor question.
@@PrecisionMovementCoach Thank you Eric. You video inspired me. I have been trying to walk, but my balance is terrible. I would like to practise my sigle leg stabding first. One of main problem is leg supporting around gluteus. I can't do one leg supprt while the other is lifted. I figured one of the purpose of this exercise is to make the gluteus work. As long as the gluteus is sore, it indicates it is stimulated. Can I reason like that?
G
Thanks boss!
Serious fatigue deep in the hip! 😂.
Thank you!
The split stance metatarsal push down is a great cue for me.
Glad that it was helpful.