Balance depends on vision, the inner ear, sensation, strength, coordination, and the brain’s ability to combine that information. Exercises can help some people improve confidence and control, but the right starting level differs. Use a stable support and ask a health professional for guidance if you have falls, significant dizziness, or a medical condition affecting balance.
Safety first
Practise near a sturdy counter with another person nearby if needed. Clear trip hazards, wear secure footwear, and stop if you feel unsafe. Do not perform challenging balance drills alone if you are at risk of falling.
1. Sit to stand
From a firm chair, lean forward and stand using the armrests if necessary. Sit down with control. Adjust the chair height or hand support so the movement is safe and repeatable.
2. Weight shifts
Stand with feet comfortably apart while holding a counter. Slowly shift weight from one leg toward the other without lifting the feet. Keep the movement controlled and within a comfortable range.
3. Tandem stance
Place one foot partly or fully in front of the other, as if standing on a narrow path. Use hand support as required. Change which foot is in front. A wider stance makes the exercise easier.
4. Supported single-leg stance
With both hands near a counter, lift one foot slightly. Start with short holds and enough support to avoid wobbling beyond your control. This exercise is not appropriate for everyone.
5. Multi-directional stepping
From a stable position, practise a small step forward, sideways, or backward and return to the starting point. Focus on foot clearance and controlled weight transfer.
How to progress
A physiotherapist may adjust hand support, stance width, surface, head movement, speed, repetitions, or task complexity. Progress one variable at a time. The goal is quality and safety rather than making an exercise as difficult as possible.
When dizziness needs assessment
Balance problems can have different causes. Seek urgent care for new severe headache, fainting, chest pain, sudden weakness, facial droop, speech difficulty, or inability to walk. For persistent vertigo or dizziness, see our
vertigo and dizziness and vestibular rehabilitation pages.
To discuss fall risk, mobility, or a tailored program,
contact Townline Physiotherapy.
This article is general education. Exercises should be individualized when fall risk is present.
