Hi, this is Dana Ranahan at Body Works Sports Physiotherapy and we’re here today to talk about a little bit more advanced balance exercises that are more useful for sporting activities or physical activity depending on what you’re doing, hiking, biking, running. So last video we looked at sort of narrowing our stance here and narrowing it here. Now I want to take a look at standing on one leg. So when you stand on one leg, I want you guys to all try this at home, what happens, can you maintain your balance, and you can see a little bit of a wobble through my ankle, so that’s a little bit of work for me but relatively, generally quiet from the upper body. Now again, you can try closing the eyes and you can see it becomes more difficult for me. So once you close your eyes, it takes your vision out again and makes it harder. Once you have this perfected, the next thing you can add in some little quarter squat movements. So for all those runners out there, you’re trying a little quarter squat and if you’re looking at me from in front, so at home you can use a mirror, you’re looking here at your alignment now, try this and see if you can do little quarter squat, like you’re running and maintaining your body in neutral. Often what we see in the clinic and what leads to pain, is when people can’t control it and they get a bit of a twist through their body or the knee turns in or the foot collapses and that can create some pain in your IT band or knee pain or hip pain or various issues. So give those a try and let us know how you make out and you can work with some of those things to improve your mechanics. If you need more help give a call or check out our website at www.body-works.ca.