Balance and Proprioception: Single-Leg Balance with Head Up & Down

The "Single Leg Balance with Head Up and Down" is an exercise that combines balancing on one leg with controlled head movements in the up and down directions. This exercise is often used in fitness and rehabilitation to improve balance, stability, proprioception, and core strength. It challenges your ability to maintain balance while moving your head, which can be particularly useful for enhancing functional fitness and reducing the risk of falls.

Here's how to perform the Single Leg Balance with Head Up and Down:

1. Instruct the client to remove their shoes and socks, then have them adopt an upright standing position.
2. Once set, while hitting start on the Measurz app timer, instruct them to raise one foot and commence nodding their head up and down for as long as possible, until they can no longer balance or move their head. 
3. Once completed, hit stop on the Measurz app timer. Record the end result and compare it to the other side.

This exercise can be modified to suit your fitness level. If you find it challenging to balance on one leg, you can begin with a slight knee bend or use support. As you progress, you can make it more challenging by closing your eyes during the exercise, which further enhances your balance and proprioception.

The Single Leg Balance with Head Up and Down is a valuable addition to your fitness routine, as it helps improve your balance, posture, and overall functional fitness. It is often incorporated into physical therapy and sports training programs to enhance stability and agility.

References:

• Riemann, Bryan L., Joseph B. Myers, and Scott M. Lephart. "Comparison of the ankle, knee, hip, and trunk corrective action shown during single-leg stance on firm, foam, and multiaxial surfaces." Archives of physical medicine and rehabilitation 84.1 (2003): 90-95.

• Lewis, Cara L., et al. "Differences in lower extremity and trunk kinematics between single leg squat and step down tasks." PLoS One 10.5 (2015): e0126258.
• Chang, Chun-Ju, Yu-Shin Chang, and Sai-Wei Yang. "Using single leg standing time to predict the fall risk in elderly." 2013 35th Annual International Conference of the IEEE Engineering in Medicine and Biology Society (EMBC). IEEE, 2013.