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Exercise handout — move better, feel better.
Single-Leg Stand with Head Turns
Single-leg balance while turning head side to side. Challenges vestibular system and ankle control simultaneously.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
30 sec
Reps / Time
30 sec
Rest
30-45 sec each side
Tempo
Step-by-Step Guide
Set up
- Stand on one leg near support
- Find stable balance first
- Keep standing leg soft
No image for this step. Follow the written instruction.
Step 1 of 4
Once balanced, slowly turn head right
No image for this step. Follow the written instruction.
Step 2 of 4
Return head to center
No image for this step. Follow the written instruction.
Step 3 of 4
Slowly turn head left
No image for this step. Follow the written instruction.
Step 4 of 4
Continue turning while maintaining balance
Breathing
- Breathe calmly throughout
Form Cues
- Move head slowly - not jerky
- Allow ankle to make small corrections
- Don't hold breath
- Focus on stability
Common Mistakes to Avoid
- Moving head too fast
- Holding breath
- Not fully turning head
- Looking down
Safety Information
Stop if dizzy. May be challenging for vestibular issues initially.
Progressions
Faster turns, eyes closed between turns, unstable surface
Regressions
Slower head turns, shorter duration, light support touch
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.