Single-Leg Balance with Rotation Toward or Away

by Anthony Carey, MA

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The single leg balance with torso rotation is an exercise where we use the mass and momentum of the upper body to create a reaction down at the foot that has to be controlled. At the same time, there will be some hip motion as the pelvis moves around the fixed femur. Hold your hands out directly at chest level in front of you and shift your weight onto your right leg. Then rotate your arms and your upper body to the right. As you do that, the momentum causes you to shift to the outside of your right foot. If you don't control that, you'll lose your balance. So you'll have a lot of stability going on down there at the foot. If you want to create the opposite reaction, rotate your hands the other way. Now the mass and momentum are pulling you toward the inside of the foot and you have to control the pronation or else that left foot is will come down. If you would like to regress this exercise and still maintain the dynamics of what's happening, toe tap with your left foot just enough for some stability and then do the same thing with your arms and the rotation of your upper body.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.