Balance Exercises

The following balance exercises can be done in a standing position using a chair or counter for balance and support.  When performing these exercises, remember to not let your pain increase by more than two points from your starting pain level. Please use your best judgment when performing these exercises so that you remain safe. Start the exercise program with low repetitions and gradually increase repetitions as the exercise becomes easier to perform. 

Standing Exercises

Maintain proper posture throughout exercises. Place your hands on the chair or countertop if you start to lose your balance.

1. Wide Base of Support Stance – Feet shoulder width apart. Carefully lift your hands just above counter/table top and maintain balance for 10 seconds.   Repeat 5 times.
2. Narrow Base of Support Stance – Feet together. Carefully lift your hands just above counter/table top and maintain balance for 10 seconds. Repeat 5 times.
3. Tandem stance – Stand with one foot in front of the other as if on a tightrope. Carefully lift your hands just above counter/table top and maintain balance for 10 seconds. Switch feet and repeat.  Repeat 5 times.
4. Single Leg Stance – Stand with both feet on the floor. Carefully lift one leg off the floor and maintain balance for 10 seconds.  Repeat with other leg.  Repeat 5 times.

Walking Exercises

Maintain proper posture throughout exercises. Place your hands on the countertop if you start to lose your balance.

1. Tandem walking – Walk In a heel to toe pattern, as if on a tightrope.  Walk the distance of your countertop/table then turn around and walk back to starting position.  Complete 3 times.
2. Lateral walking – Facing countertop/table, side step for the distance of the countertop/table keeping toes pointing straight forward. Complete 3 times.

Weight Shifting Exercises

Maintain proper posture throughout exercises. Place your hands on the chair or countertop if you start to lose your balance.

1. Side to Side Weight Shifting – Feet shoulder width apart. Slowly shift your body weight to one leg and then over to the other leg for 10 times.
2. Forward and Back Weight Shifting – Feet shoulder width apart.  While holding onto the countertop/table slowly shift your body weight forward onto your toes, then back onto your heels 10 times.

Weight Shifting Exercise – Star Balance

Maintain proper posture throughout exercises. Place your hands on the chair or countertop if you start to lose your balance.

1. Star Balance – Feet close together.  Picture a big clock on the floor for this exercise.  You are standing in the middle of the clock with 12:00 in front of you, 3:00 to the right, 6:00 behind you, 9:00 to the left. Move right foot forward (as if touching 12:00 on clock) and back to starting position, then move right foot forward at a slight angle (as if touching 2:00 on clock) and back to starting position, then move right foot out to the side (as if touching 3:00 on clock) and back to starting position.  Then move right foot back at a slight angle (as if touching 4:00 on clock) and back to starting position, and then move right foot straight back (as if touching 6:00 on clock) and back to starting position.  Repeat 10 times.  Repeat with left leg using clock numbers of 12:00, 10:00, 9:00, 8:00, 6:00.  Repeat 10 times. 

For questions, please call 610-776-3167.