Balance Exercises
Balance Exercises
Most of these exercises need a chair to stand beside.
Choose one that is solid and stable without arms. It must be at a
suitable height so that you can sit on with your feet flat on the floor
with the knees at around 90 degrees.
Wear suitable clothing that does not restrict movement
Try to do some balancing exercises at least twice a week along
with other exercises that strengthen muscles.
Build up slowly and aim to increase the number of repetitions of
each exercise.

WARM UP

Sit on the chair and rotate your upper body round each way as far
as you can.
Then lean forwards stretching your hands down towards the floor
between your knees and then back up.
Side bend your body from side to side to loosen your back up
Then lift up each leg alternately from the hip so raising your foot
from the floor (You should feel this working your abdominal
muscles)

ONE LEG STAND

Holding on gently to the chair.
Lift one leg up slowly and then put down gently.
Keeping your hips level at all times
Try and hold the lift for 5 seconds.
Repeat 5 times each side
If this is too easy try with your eyes closed

If you need start by holding with 2 hands but progress by then
holding with one hand and then to no hands but with the chair
close by so you can grab it if needed.

TIPTOES

Hold the chair gently.
Go up on to tiptoes and back down Repeat 10 times and build up to
20
This works your calf muscle and improves balance

SQUATS

Hold chair. Bend both knees a short way then come back up
Repeat 10 times and build up to 20 when able.

STEPPING ROUND THE CLOCK

Stand holding the chair gently if needed
Step forwards with Right leg and just touch the foot down
forwards and bring straight back. Keeping the weight on the left
leg all the time. Repeat 5 quick touches forward and back.
Imagine a clock face and now try and touch your foot down at 12
O’clock ,3 O’clock and 6 O’clock in turn all the time balancing on
the Left leg.
Repeat 5 times round the clock
Then change legs
Then stand holding the chair or kitchen worktop

SIDE LEG LIFTS

This works the outside of the hip ( Hip Abductors)which is the
muscle that helps you balance when you walk
Stand holding the chair or kitchen worktop
1/ Slowly Lift the Rt leg out to the side.
2/ Keep your back straight and toes facing forward. Then lower it.
3/ Repeat 10 times the same side
4/ Change legs

MARCHING ON THE SPOT

Marching is a great balancing exercise.
You can do this by your chair or by the kitchen counter top
Then lift your Rt leg as high as you can. Lower it and raise the Lt
leg
Repeat 20 times.
Stand sideways to the kitchen worktop and still holding on

STEP FORWARDS AND BACK

Pick up one leg and just lift forwards and back x 10 Then repeat on
the other side

HEEL TO TOE POSITION

Stand holding on . Put one foot in front of the other so the heel of
the front foot touches the toe of the back foot. Stand up tall. Then
try and lift your hand off the support.
If that is easy then try and close your eyes. Repeat 3-5 times each
side

STEPS UPS

If you have stairs or steps they are a useful place to practice both
balancing and strengthening exercises
The first Exercise is STAIR TAPPING
1/Lift up one leg and just tap it up on the next step
2/ Then bring it straight back down.

Then for strengthening you can do this next exercise
1/ Step up with the Right leg
2/ Bring the Left leg up to join it.
3 Step down again with the Left leg
4/ Repeat lifting the Left leg up and down 10 times
5/Then swop legs
Do these all in a slow controlled manner

SIDEWAYS WALKING

Stand with your feet together knees slightly bent.
Take one Step sideways moving the other leg to join it. Then step
sideways the other way
If your balance if good enough try walking sideways across the
room both ways.
Try to avoid dropping your hip when you step sideways

CROSSOVER WALKING

If your balance is reasonable try walking sideways but this time
cross the right foot over the left and then bring the left foot round
the back to join the right foot again. Continue across the room each
way in this manner

HEEL TO TOE WALKING

Stand and Hold the chair if you need
Place the Right heel of your foot directly in front of your Lt toes.
Balance and make sure you are standing really tall.
Only hold on if you really need to.
Then do the other foot.
Repeat 5 times each side
When you have mastered this do the same but close your eyes for a
moment and try to balance
Then when able continue walking forwards heel to toe as if
walking a tightrope.
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