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Training your body self-awareness

(1) Starting position

 


(2) Lift and hold one leg

(3) Close your eyes and continue holding this position

(4) Count to 20 without falling

Instructions

(1) Stand barefoot on an unstable surface (e.g. an Airex mat or several towels folded and stacked on top of one another). Stretch your arms out to the side away from your body as if you were doing a balancing act. (2) Now stand on one leg. A second person should be standing next to you to catch you in case you lose your balance. (3) Once you feel confident enough to maintain your balance on one leg, try closing your eyes. Can you count to 20 without falling over? If not, continue to practice daily, alternating between your right and your left leg.

 

Sets: Hold 3x on each side for 20-30 seconds

Indication

    • Poor proprioception/body self-awareness


    Objective

    • Improve sensory perception

    • Improve muscle control

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