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3D Step ups

Here is a simple drill to improve the stability of your hips and improve your balance. Use a step or other elevated surface. If needed, use a wall or railing to help you balance.

Test

Range of motion (ROM) baseline:
* Forward fold with straight legs (touch your toes or the floor)
* Hip rotation to each side with feet under hips and palms together in front of you

Drill

3D Step ups
* Step up forward and back
* Step up to the side and back
* Step up, rotate to the front and rotate to the back

Retest

Determine whether your ROM changed:
* Forward fold with straight legs (touch your toes or the floor)
* Hip rotation to each side with feet under hips and palms together in front of you

Improved ROM = drill works well for you. Do it every day.
Decreased ROM = drill was too challenging at this time. Do it when being a bit stressed is OK for you.

How to use it

Find a step height that works well for you. If needed, use a wall or railing for balance. Step up in all three directions on each side. If one side feels weaker or less stable, do that side first.

Can simple step ups improve your balance?

Written by Jim Chaput
Jim's Blog | Movement Drills
After a 19-year career in financial services, Jim left a leadership position to focus on health and fitness. Jim is a Master Practitioner of Applied Movement Neurology and holds Certificates in Applied Functional Science and 3DMAPS from the Gray Institute. His passion is empowering people to help resolve the pain, tension and insomnia that prevents them from living well.
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