Stand with both feet together or spread a few inches apart (2-3"), toes pointing forward. Holding a 1-2 lb soft sponge ball or weighted medicine ball, pull your shoulder blades down and back and engage your abdominal muscles to avoid any excessive arching in your low back. Bend your knees very slightly and keep your inner and outer thigh muscles strong. This will help prevent the hips from shifting during the single-leg stand. This exercise is best performed with a partner, but can be done without one.
Starting Position: Slowly lift one leg a few inches off the floor. Find your balance on the standing leg. Avoid any sideways tilting or swaying in your upper body and try not to move the standing foot. Hold the ball close to your body, centered at chest height.
Movement: To do this exercise you need to imagine targets in the space around your body. You can follow a partner's cues or select your own targets. Holding the ball, reach out both arms to touch your targets.
Your initial targets should be level with your chest and torso, or overhead, but positioned in front of your body so that it does not require any movement of your hips or torso.
Perform this activity for a prescribed time and repeat on the other side.
Exercise Variation: As you master the starting positions, increase the intensity of the exercise by (1) reaching down towards low targets that require either a forward bend in your torso or single-leg squat, or both; and (2) reaching low or high, and around to targets positioned below your waistline or above your shoulders.
Most of us can lift one leg, but the question of the quality of movement is important. Perform your movements slowly and under control, avoiding any sudden positional changes. Perform each progression until you can execute them with good control and form.