Balance Exercises
Quickly navigate to specific exercises by clicking the links found along the left side of the screen.
Exercise B1. Tandem stance
Starting position
Stand on a firm surface. Looking forwards focusing on a point on the wall.
Use hand support (e.g. a chair) for balance if required.
Exercise
Place one foot in front of the other so that feet make a straight line.
Hold for 10 seconds.“Hold, 2, 3, 4, 5, 6, 7, 8, 9, relax”.
Switch foot position so that the foot that was in front is now in the back.
Hold for 10 seconds.“Hold, 2, 3, 4, 5, 6, 7, 8, 9, relax”.
Variations
Let go of hand support (if required) as you feel stable.
Maintain balance while slowly raising arms in the air.
Eyes closed.
Exercise B2. Forwards tap
Starting position
Stand on a firm surface.
Use hand support (e.g. a chair) for balance if required.
Exercise
Slowly tap forwards and back with the ‘tapping leg’ (non-arthritis leg) while balancing on the arthritis leg. Start with tapping just a few inches forwards and backwards and progress to larger taps as you gain control.
Keep your weight on the arthritis leg.
Concentrate on keeping your knee positioned over your foot throughout.
Exercise B3. Single leg balance
Starting position
Stand with your feet shoulder width apart.
Stand close to a wall for support in case you over balance, if required.
Use hand support (e.g. a chair) for balance, if required.
Exercise
Stand on single leg.
Try to hold for 10 seconds.“Lift, 2, 3, 4, 5, 6, 7, 8, 9, relax”.
Keep your weight on the arthritis leg.
Concentrate on keeping your knee positioned over your foot throughout.
Variation
Increase hold time for up to 30 secs, as you feel stable.
Maintain balance while slowly raising and lowering your arms in the air.
Eyes closed.