When performed regularly, these exercises may help with improving your balance.
For all of these exercises, stand close to a stable surface, such as a countertop, for hand support.
If you’re able, attempt to balance in these positions without using your hands for stability. If needed, place your fingertips and/or hands on the counter to stabilize yourself. Once you have regained balance, attempt to remove your hands.
*If your balance is poor, please perform these with another individual for safety purposes.*
SINGLE LEG BALANCE
Lift one of your feet and bend your knee, so that your foot is behind you and you’re standing on one leg. Stand up tall and look straight ahead. Repeat on the other leg. Hold each position for about 10 seconds and perform 10 repetitions on each leg.
Place a cone in front of you. Balance on a slightly bent knee as you lift one foot and tap it on the top of the cone. Lower your foot back down and repeat with your alternate foot. Repeat for 45 seconds, performing 3 sets.
NARROW BASE OF SUPPORT (NBOS) WITH HEAD TURNS
Standing with your feet close together, with or without a pad under your feet, look side to side for 1 minute, slowly. Make sure to stop if you become dizzy. Then after one minute of looking side to side, look
up and down for one minute, slowly. Perform 2 sets of each.
HEEL TO TOE BALANCE
Stand straight up with your feet positioned heel to toe (one foot directly in front of the other). Hold this position for one minute, then switch feet. Perform 3 times per side.