Standing Single-Leg Balance Lift with Reverse Fly

1. Starting Position:

   • Stand upright with your feet hip-width apart.

   • Engage your core to keep your body stable.

2. Lift One Leg:

   • Shift your weight onto your left leg.

   • Slowly lift your right leg behind you while keeping it straight. Your right foot should be flexed (toes pointing down).

   • Maintain a slight bend in your left knee to stabilize your stance.

3. Arm Movement:

   • As you lift your right leg, simultaneously extend your arms out to the sides at shoulder height, palms facing down. This is your reverse fly position.

   • Keep your shoulders relaxed and away from your ears.

4. Balance and Hold:

   • Hold this position for a count of 5-15 seconds, focusing on maintaining your balance.

   • Keep your torso upright and avoid leaning forward or backward.

5. Return to Start:

   • Lower your right leg back to the ground while bringing your arms back down to your sides.

   • Switch to the other side by shifting your weight onto your right leg and repeating the same movement with your left leg.

6. Repetitions:

   • Perform 5-10 repetitions on each side.

Tips:

• If you find it difficult to balance, you can place a hand on a wall or sturdy chair for support.

• Focus on a fixed point in front of you to help maintain your balance.

• As you become more comfortable, increase the duration of your holds.