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Balance Exercise: The Lift and Hold

March 26, 2014

The Lift and Hold is one of the exercises I do quite a bit with my students.

This is one of the simplest in concept but hardest to do. It requires quite a bit of concentration to move only the hip, raising the knee as slowly as you can while keeping every other part of your body perfectly still. Hold the position as long as you can, working from just a few seconds up to a few minutes or more.

If you need to use a chair or a wall in the beginning as a balance aid, remember not to grab or lean into it.  Using just a touch of your fingers to help steady you is critical in building the skill.

a    Starting from center stance, shift your weight to one leg.

b. Slowly raise the knee of the opposite leg as high as you can while remaining control.

c. Hold for a count of 5.

d. Slowly lower your leg back to the start, with just a soft toe touch to the floor and repeat the raise.

e. Repeat 5 times with each leg.

lift_hold_screenshot Options:

  • Try moving as slowly as you can on each lift and lower.
  • Hold the pose on each leg for count of 5, 10 and up to 30 on each leg.
  • Rise up on the ball of the foot of the weighted leg as you hold.
  • Try doing raises and lowers of the leg without touch to the floor between each.
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