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Ankle and foot · Strengthening

Unstable Cushion Balance with Head Rotation

Unstable cushion balance with head rotation, 3 sets, hold 30 seconds per leg

Illustration of the Unstable Cushion Balance with Head Rotation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Stand on one foot placed on an unstable cushion, with the knee slightly bent, torso upright, and pelvis stable. Slowly rotate the head from left to right while maintaining your balance. Switch legs after each set.

Tips: Keep your gaze horizontal and lightly contract the muscles around the ankle to stabilize. Breathe calmly and avoid moving the pelvis.

Progression: Increase the hold time per leg by 10 seconds when the exercise becomes easy, or add a slight movement of the opposite arm to make balancing more challenging.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
unstable cushion
Starting position
Standing on one foot on an unstable cushion, with the knee slightly bent
Clinical goal
Strengthen stability and control of the ankle
Also known as
unstable cushion balance, ankle stability with rotation, unstable single-leg balance

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.