Balancing on a pillow challenges the stabilising muscles of the ankle, knee, and hip by creating an unsteady surface. This simple drill improves coordination, joint control, and postural awareness, making it useful for rehabilitation after lower-limb injuries and as a progression for balance training.
- Position yourself next to the wall to use if balance is lost.
- Place a doubled over a pillow, yoga mat or piece of foam underneath the affected foot.
- Aim to maintain balance for as long as possible in this position.