Stand with your feet shoulder width apart, and shoulders relaxed. Hold on to support if your balance requires it.
Without lifting your feet, slowly move your hips from side to side, increasing your weight on one leg, before moving on to the other. Repeat 10-20 times in each direction. If you feel off balance, start by using your arms for support, and over time see if you can reduce your arm support.
Balance exercises
As balance exercise challenge your ability to stay up right and in balance, there comes risk if you have balance issues. If you are unsure if you will be safe, always perform these exercises with a supportive surface in front, such as your kitchen worktop, and if required have someone beside you for support, just in case.
Weight transfer
Single leg stand
The ability to be able to stand on one leg can make a significant difference to your balance. It may not seem obvious at first, but we regularly stand on one leg every day when doing tasks such as putting on your trousers, or stepping over your bath. Improving this ability can make all of these tasks easier and safer.
For this exercise, stand with a supportive surface in front, such as your kitchen units. Bend your unaffected leg up to lift your foot off of the ground. Try to stay on this leg as long as possible. If you can only manage a couple of seconds, try holding on to the unit for support, before gradually seeing if you can reduce the support. Moving onto one hand, or maybe the finger tips. Aim to stand on one leg with whatever support you require for 30 seconds, and repeat a few times per day.
For this exercise, stand with a supportive surface in front, such as your kitchen units. Bend your unaffected leg up to lift your foot off of the ground. Try to stay on this leg as long as possible. If you can only manage a couple of seconds, try holding on to the unit for support, before gradually seeing if you can reduce the support. Moving onto one hand, or maybe the finger tips. Aim to stand on one leg with whatever support you require for 30 seconds, and repeat a few times per day.
Tandem stand
Stand by your kitchen unit or other supportive surface. Place your feet heel-toe, as if standing on a tightrope. Try to hold that position as long as possible. As with the single leg stand, use arm support if unable to perform this movement safely, before gradually trying to wean the support over time. Hold for 30 seconds in each direction and repeat a few times per day.
This can be made harder by walking along the tightrope beside the length of your supportive surface. If that feels easy, try to do the same backwards!
This can be made harder by walking along the tightrope beside the length of your supportive surface. If that feels easy, try to do the same backwards!