How to do it
You need: A large or full-length mirror, A worktop or sturdy chair to hold.
Stand in front of a mirror, close enough to a worktop or chair back to hold on, with your feet hip-width apart. Have a helper nearby.
- Look at your reflection and line your shoulders and hips up level.
- Adjust your weight until it feels even through both feet.
- Check the mirror - your nose, breastbone and belly button should form a vertical line.
- Hold this corrected position, glancing at the mirror to keep it.
- Rest, then set up and hold again.
Form cues
- Your weight is genuinely even, not quietly leaning on the stronger leg.
- Your shoulders stay level and relaxed, not hitched up on one side.
- You stand tall right through the hold rather than sinking as you tire.
Common mistakes
- Correcting your posture only when you look, then drifting straight back.
- Holding the worktop tightly instead of using it as a light back-up.
- Locking your knees rigidly to feel steadier.
Safety: Stop and message your physio if you have a fall, sudden new weakness, numbness, difficulty speaking, or a severe headache.