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Balance Windmill

Previously in Activity Avenue, we reviewed some beginning balance exercises. This month, we will review a more challenging balance exercise.

 

  • Stand tall, with your weight on your left leg. To give yourself a little balance assistance, keep the toe of your right foot down on the floor throughout the exercise. 
  • Raise your right arm overhead (as pictured below) for greater challenge. To protect your shoulder or neck, keep your hand at shoulder height instead of overhead. 
  • Engage your abdominal muscles, checking for a strong core and tall posture
  • Reach your right hand toward opposite knee, rotating at your waist. You will bend at your hip, knee and ankle. 
  • Increase the challenge of the movement by attempting to touch closer to the ground on the opposite side of the support foot. 

Start with 3 -5 repetitions on each leg, progress to 10 – 15 each leg.

 

Windmill excercise step 1, Advances Activity Avenue, UW Carbone Cancer Center

Raise your right arm overhead

Windmill exercise step 2,  Advances Activity Avenue, UW Carbone Cancer Center

Reach your right hand toward opposite knee 

Windmill exercise step 3, Advances Activity Avenue, UW Carbone Cancer Center

Return to starting position and reverse side