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Physiotherapist Jason Pongracic
Updated 4-7-25
How Often
Complete once per day
Additional Notes
Balance 3-4 x per day
- once easy with eyes open progress to eyes closed
Resources
1Single Leg Heel Raise
3 sets of 10 reps
  • Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
  • Ensure your feet are hip distance apart and toes facing forward.
  • Take your weight onto the right leg removing your left leg from the floor.
  • Gently transfer your weight to the ball of your right foot.
  • Push up onto the ball of your foot by lifting the heel from the ground.
  • Slowly lower yourself to the ground.
  • Try to go up fast and down slowly.
  • Repeat as per Physiotherapist guidelines.
Jason Pongracic Peak Physio Newcastle Rutherford Budgewoi

2 x 10 and 1 x until fatigue

2Single Leg Balance
3 sets
30 seconds
  • Position yourself next to a bench, chair or wall for balance support as needed.
  • Come into single leg standing on the target limb.
  • Attempt to hold balance here for a designated time frame and steady with support if needed.