Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Single-Leg Balance
2 sets · 25s hold · 15s rest · both sides
Stand on one foot with a soft knee. Touch a wall lightly if needed and keep the pelvis level.
Steps
Stand near a wall or chair.
Shift weight onto one foot.
Lift the other foot slightly from the floor.
Keep the standing knee soft and pelvis level.
Hold, then switch sides.
Cues
Use light support.
Standing knee soft.
Pelvis stays level.
Common mistakes
Locking the standing knee.
Leaning heavily into support.
Letting the pelvis drop.
2. Heel-to-Toe Walk
2 sets · 8 reps · 20s rest
Walk slowly in a straight line, placing one heel in front of the other toes. Use a wall for safety.
Steps
Stand beside a wall if you need support.
Step one heel directly in front of the other toes.
Pause until balance feels steady.
Take the next slow heel-to-toe step.
Continue for the target reps.
Cues
Move slowly.
Pause each step.
Use the wall if needed.
Common mistakes
Rushing the walk.
Crossing feet too far over the line.
Looking down the whole time.
3. Standing Hip Hike
2 sets · 8 reps · 20s rest · both sides
Stand on one leg and gently lift and lower the opposite side of the pelvis. Keep the stance knee soft.
Steps
Stand near support and shift onto one foot.
Keep the standing knee slightly soft.
Let the opposite side of the pelvis lower a little.
Lift that side of the pelvis back up.
Repeat with small controlled motion, then switch sides.
Cues
Movement is small.
Standing knee soft.
Pelvis moves, torso stays tall.
Common mistakes
Bending the torso side to side.
Locking the standing knee.
Making the movement too large.
4. Slow March
2 sets · 8 reps · 2s hold · 20s rest · both sides
March in place slowly, pausing with one knee lifted. Keep ribs stacked over hips.
Steps
Stand tall near support if needed.
Lift one knee slowly.
Pause briefly at the top.
Lower the foot with control.
Alternate sides for each rep.
Cues
Ribs over hips.
Pause at the top.
Lower quietly.
Common mistakes
Leaning back as the knee lifts.
Dropping the foot loudly.
Rushing through the pause.
5. Supported Single-Leg Reach
2 sets · 6 reps · 20s rest · both sides
Hold support, stand on one leg, and reach the free foot slightly back. Keep the movement small and steady.