Single-Leg Balance

  • Enhance stability and overall body control.
  • Stand upright and lift one foot, resting it against the opposite calf or thigh.
  • Keep the hips level and gently open the raised knee outward.
  • Look straight ahead and maintain slow, even breathing while holding the position.

Deep Squat

  • Build strength in the glutes, thighs, and hips.
  • Stand with feet shoulder-width apart and engage the core.
  • Lower down into a squat, keeping the chest lifted and the spine neutral.
  • Press through the heels to return to standing, breathing in a controlled rhythm.

Quadriceps Stretch

  • Increase flexibility in the front of the thighs while improving balance.
  • Stand tall and bend one knee, reaching back to hold the ankle.
  • Keep the knees close together, chest lifted, and shoulders relaxed.
  • Breathe evenly and hold the stretch with control.

Tips

  • Hold each stretch for 30–60 seconds.
  • Perform strength movements for 10–12 repetitions, 2–3 sets.
  • Begin with a low vibration setting and adjust for comfort and control.
  • Rest and repeat.
MOVE TO PART 3

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