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.
Músculo principal: coremobilityDificuldade: 2/5
Músculos secundários
- glutes
- calves
Dicas de técnica
- ✓Stand near a wall — fingertip touch is fine, do NOT grip
- ✓Eyes closed for the full hold; reopen ONLY if balance breaks
- ✓15 sec to start, build to 30; both legs
Erros comuns
- ×Opening eyes the moment you feel wobble — wobble IS the training stimulus
- ×Holding the wall hard — defeats the proprioception work
Tradução em curso — versão inglesa em exibição.