This exercise is themed around movement, coordination, and balance. Improving these three components can increase your strength and stability and help with your posture when working at your desk or at home. The exercise can be done by both adults and children.
• Stand with your feet hip width apart and make sure you have about one metre space around you. Lift your arms so they are positioned at 90 degrees in front of you, with your knuckles/ fists facing each other and your elbows out to each side.
• Place the weight on your right leg and lift your left leg sideways (out to the side) whilst keeping your left leg straight. Simultaneously open your right arm sideways as if you are opening a door. Bring both limbs back to the neutral position.
• Shift your weight and balance onto your left leg, then lift your right leg sideways (out to the side) whilst keeping your right leg straight. The leg you are balancing on should also be straight. Simultaneously open your left arm sideways as if you are opening a door. Then bring both limbs back to the neutral position.
• Repeat this sequence 20 times.
• You can also change the positions of the arms so that you lift the hand upwards (in line with your head/ neck) and drop the elbow down (like a one-armed ‘Hold’em’ up position) instead of out to the side. You can also hold tin cans, in your hands whilst doing this exercise, if you wish to do some strength training too.
