Balance Exercises for Home

The following are easy and safe exercises that can be performed at home to improve your balance. Consult your Physical Therapist of Physician if there are questions about appropriateness.

Sit <> Stand

  • While holding the edge of the kitchen sink, and a chair placed behind you, and feet shoulder width apart.

  • Slowly lower your self down to the chair until you just touch the seat.

  • Return to standing position.

  • Repeat 10-15 reps, or as tolerated.

Hip Hinge

  • While standing in front of the kitchen sink, feet about shoulder width apart, and with a chair behind your for safety.

  • With back of legs touching the chair.

  • Shift your bottom backwards (weight goes to your heels).

  • Lean forward by bending at the hips until your chest points down toward the ground.

  • Return to starting position.

  • THIS IS NOT A SQUAT, so you are not bending at the knees during the movement.

  • Repeat 10-15 reps.

Heel raise

  • While standing at the kitchen sink with chair behind your for safety.

  • Simply raise your heels off the ground as high as possible.

  • Hold for 5 seconds.

  • Repeat 20 reps or as tolerated.

Tandem Stance

  • Standing and holding the kitchen sink with a chair behind you for safety.

  • Align your feet so that the heel of one foot is touching the toes of the other foot.

  • Once your feet are aligned, slightly raise your hands from the edge of the sink 2-3 inches. (Always keep them above the sink so you can grab hold if needed.)

  • Balance for 20-30 secs or as tolerated.

  • Repeat for 5 times, then adjust feet so that the opposite foot is now forward and repeat.

Wall fall

  • Begin by standing a few inches away from the wall.

  • Cross your arms across your chest.

  • Stand up tall, and slightly lean backwards until you just lightly touch the wall and then return to upright standing.

  • If you loose your balance and “fall” into the wall, adjust your position by placing your feet closer to the wall.

  • If you can gently touch the wall and still be in control, make it slightly more difficult by moving away from the wall a very small amount.

  • Once the ideal position away from the wall is obtained, repeat this exercise 10-15 reps.