Standing Balance Exercises

Move Well Physiotherapy Standing Balance Exercises

 

1. STANDING FEET IN TANDEM

Stand for one minute with your eyes open, progress to one-minute eyes closed. You can start with arms balancing out to side, but progress to arms crossed to chest.

feet in tandem

 

2.  STANDING FEET TOGETHER

Stand for one-minute eyes open, progress to one-minute eyes closed. You can start with arms balancing out to side, but progress to arms crossed to chest. Progress to one leg stand: Stand on one leg, eyes open, one minute. Progress to eyes closed for 1 minute. Use arms to balance initially but progress to arms crossed over chest. Repeat on your other leg.

standing feet together

 

3. ADVANCED BALANCING EXERCISES

Stand on a wobble board/Bosu ball on one leg. Keep leg slightly bent and try and hold this position for 10-30 seconds.

stand bosu ball

 

4. HALF SQUAT

Stand on the wobble board/bosu ball. Keep your feet facing forwards and your feet at shoulder-width apart. Squat downwards and hold a medicine ball out in front of you. Stop at mid-way down and then stand back up. Advance to squatting down and reaching across your midline with the medicine ball. Repeat on both sides. Repeat 12 reps.

half squat

 

5. BAND HOP

Anchor a band to a fixed object. Attach the band around your waist. Jump diagonally to the right and stay balanced on your right foot for 2 seconds and then jump diagonally to the left and hold this for 2 seconds.

band hop