Balance Exercises

  1. Single Leg Stance
    Stand on one leg and maintain your balance. Then repeat with the other leg. (use a chair to hold onto if needed)
  • Repeat:            1 time
  • Hold:                15 seconds
  • Complete:       1 set
  • Perform:          Once a day
  1. Variations of the Single Leg Stance
    Forward
    Stand on one leg and maintain your balance.  Next, hold your free leg out in front of your body.  Then return to original position.  Maintain a slightly bent knee on the standing leg.  Repeat with the other leg.
  • Repeat:            1 time
  • Hold:                15 seconds
  • Complete:       1 set
  • Perform:          Once a day

Lateral
Stand on one leg and maintain your balance.  Next, hold your free leg out to the side of your body.  Then return to original position.  Maintain a slightly bent knee on the standing leg.  Repeat with the other leg.

  • Repeat:            1 time
  • Hold:                15 seconds
  • Complete:       1 set
  • Perform:          Once a day

 

  1. Tandem Stance and Walk
    Stand with one foot directly in front of the other so that the toes of one foot touch the heel of the other.  Progress forward by taking steps with your heel touching your toes with each step.  (Use a counter for support.)  Maintain your balance.
  • Repeat:            4 times
  • Hold:                1 second
  • Complete:       1 set
  • Perform:          Once a day

 

  1. Sit to Stand

Sit down in a firm chair.  Align your feet, knees, and hips so you are sitting up tall with a small arch in your lower back.  Put your hands on your thighs.

Stand without moving your feet.  Engage your leg muscles and lift yourself up from the chair in one single motion.  Once you have risen to the point that your knees are straight, but your back is still arched slightly, slowly lower yourself back down into your original seated position.

  • Repeat:            10 times
  • Hold:                3 seconds
  • Complete:       1 set
  • Perform:          Once a day