Exercises

Stand on a yoga block to create an unstable surface and challenge balance.
Raise arms overhead while opening the chest and adding gentle torso rotation.
Bring arms down and perform a squat.
Repeat the movement sequence several times.
For a simpler option:
Lift arms overhead without rotation.
Bring arms forward.
Perform a single squat.
Alternate arm movements:
Use one arm at a time instead of both arms together.Hold positions briefly to increase the balance challenge.
Hip mobility and balance drill:
Step one leg back.
Perform a single-leg squat.
Add opposite arm/opposite leg (reciprocal) movements.
Balance progression:
Kick one leg forward while maintaining balance on the block.
Place hands on shoulders.
Progress to lifting both arms.
Progress further to opposite arm/opposite leg coordination.
Single-leg balance holds:
Maintain position while experimenting with different arm patterns.
Focus on coordination, strength, and stability.
Hinge and reach exercise:
Lean forward as if picking something up from the floor.
Return upright with hands at shoulders.
Extend upward to standing tall.
Emphasises glute strength and balance control.
Upper-body mobility:
Lean forward and open the arms.
Bring fingertips to temples.
Extend one leg out to the side with a bent knee.