core·mobility

Single-leg stance (eyes closed)

Stand on one foot near a wall, then close your eyes. Hold 15-30 seconds. Removing visual input forces the proprioceptors in the foot and ankle to take over — the exact system that fails after an ankle sprain and predicts re-injury.

Muscoli secondari

glutes
calves

Indicazioni tecniche

1Stand near a wall — fingertip touch is fine, do NOT grip
2Eyes closed for the full hold; reopen ONLY if balance breaks
315 sec to start, build to 30; both legs

Errori frequenti

Opening eyes the moment you feel wobble — wobble IS the training stimulus
Holding the wall hard — defeats the proprioception work

Traduzione in corso — viene mostrato l'originale in inglese.