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Why Stretch?

First class



Neck stretches

Back Stretches

Wrist Stretches

Advanced Stretches

Prop Stretches

Side Stretches

Shoulder Stretches

Iliotibial Stretches

Standing Balance Exercises

Lotus Exercises

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Standing Balance Exercises

These exercises are advanced, and may be attempted after you have reasonable skill in the sitting balance exercises.

WARNING: If you have an inner ear condition which interferes with your balance, do not attempt the exercises below. Be realistic about your abilities to prevent injury.
First, focus your eyes on a target on a opposite wall. This is to train the body to balance using visual cues. Now, bend your right leg slightly, and grasp hold of your left foot with your left hand as in the picture below. If you find that your are wobbly, DO NOT proceed with this exercise beyond this point. Practice this part only until you can maintain your balance to a reasonable degree. If this is as far as you can go, relax the leg down the same way you brought it up, and work on the other side. It may be weeks or months until you can progress to the next part. That's fine, better to establish good balance with your stretch than to rush it and gain nothing.

If you can do the above exercise comfortably, start to extend your left leg slowly. If you can only go out halfway, stop there and do not proceed. Again you may have to work on this phase of the exercise for several months until you can go on. Make sure you extend your right arm to the same extension as your left one. Retract your leg just like you put it out. Again, practice the same on the other leg.

If you can comfortably do the above two stretches, extend your leg all the way out. Do not raise the hip, keep your eyes focused. Bring the leg back the same way you extended it, and remember to extend the opposite arm the same amount as the arm holding the leg. Relax the hand on the non holding side. Repeat on the other side.

Back to Sitting Balance Stretches



It is possible to injure onself in any physical activity. Consult your physician if in doubt about your physical condition before embarking on a stretching program. The author of accepts no liability for any injuries sustained while practicing any of the stretches described within.



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