// SINGLE-LEG ARM ROTATION //

VARIATIONS

You can perform this exercise through one of these variations—standing, sitting, or kneeling—to help develop your balance.

TAPPING ON THE FLOOR

In step 1, keep your feet flat on the floor. In step 3, tap the floor with your foot while performing the rotations. (Tapping helps develop balance with the brain and body.)

KNEE ON THE FLOOR

1. Place your left foot and your right knee flat on the floor. Hold one weight in your hands and rest the weight in front of your pelvis.

2. Extend your arms toward your right side until the weight aligns with your chest.

3. Extend your arms toward your left side and lower the weight toward your left knee. Repeat these last two steps for 20 seconds. Repeat these steps with your right foot and left knee flat on the floor.

SEATED

In step 1, sit on a chair and place your feet flat on the floor. Continue with the remaining text, but in step 3, extend forward the leg on the same side as the weight.