5 Key Exercises to Improve Balance and Stability

Each week, I see at least half a dozen patients who have been injured in a fall. These incidents often result in fractured bones or extensive soft tissue injuries that can take months to heal. The prolonged recovery time can cause people to live in fear of future falls and can significantly limit their activities. Decreased strength and stability are major factors contributing to balance issues, and falls are not only common but also costly.

Balance and stability often decline as we age, but the true culprit is typically decreased activity and strength rather than aging itself.

I’ve been fortunate to work with many older patients who have maintained excellent balance. Additionally, I’ve helped thousands regain their strength and endurance, resulting in significant improvement in their balance. With the right exercises and dedication, anyone can improve their stability and enjoy a more active, fulfilling life.

The following exercises have a proven history of success with my patients, and I’m confident they’ll benefit you as well.

Be sure to check with your health care provider to see if these exercises are suitable for you.

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5 Exercises for Balance and Stability

1. Single-Leg Stance

The single-leg stance is a classic exercise therapists use to increase standing balance skills in rehabilitation or by officers on the roadside to check if someone has had one too many.

For some, this exercise can be quite challenging. However, the body adapts quickly, and with consistent practice, improvement is guaranteed.

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Step 1: Stand in front of a stable surface such as a chair or countertop to maximize your safety by having something to hold onto if needed.

Step 2: Slightly lift your right foot off the ground and bend your right knee to approximately 80 to 90 degrees. Try to hold this position for about 30 seconds before lowering your foot back down.

Step 3: Lift your left foot and repeat the movement on that side.

Step 4: This counts as 1 repetition. Try to perform 10 repetitions, holding onto the counter or chair only as needed.

It’s natural to feel unstable at first, but stability improves quickly with practice. As you progress, you can make the exercise more challenging by intermittently closing your eyes.

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2. Single-Leg Floor Touch

This exercise takes the single-leg stance and moves it into a dynamic high-low movement, creating a powerful combination for increasing balance. To increase the intensity, you can perform this exercise immediately after the single-leg stance.

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Step 1: Stand in front of a stable surface like a chair or countertop to maximize your safety. If necessary, hold onto it for balance.

Step 2: Lift your right leg off the floor behind you, then bend at the hip and try to touch the floor with your right hand. It will take approximately 2 seconds to complete the move. As you bend, lift your right leg so it is straight out behind you as your hand touches the floor.

Step 3: Stand back up, then repeat the movement on the left side.

Step 4: Touching the floor and then standing back up counts as 1 repetition. Try to complete 3 sets of 12 repetitions per side.

Resist the temptation to perform these movements quickly; the goal is both to build strength and challenge your balance. Adjust the number of sets and repetitions to tailor this exercise to your abilities.

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3. Pillow Stands

Pillow stands present a unique challenge by reducing the sensory input from your feet, which normally helps maintain your balance. This means your body has to rely on other systems to keep you balanced.

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Step 1: Place a pillow at least 4 inches thick on the floor next to a stable surface, such as a chair or countertop.

Step 2: Step onto the pillow with both feet, keeping them parallel. To increase stability, place your feet further apart; for a more challenging activity, place them side by side.

Step 3: Cross your arms and place your hands on your shoulders. Try to stand in this position for 30 seconds. If this isn’t challenging enough, move your feet closer together or use a thicker pillow.

Step 4: As your balance improves, you can make this exercise more challenging by leaning away from your base of support. While leaning, try to draw shapes with your upper body, such as a plus sign, square, or circle.

Step 5: Do this for 30 seconds to complete 1 repetition; aim to complete 5 repetitions. Adjust the sets and repetitions as needed to provide the optimal challenge for your body.

Are you up for a challenge? Close your eyes. By reducing the sensory input from your feet and your eyes, you transfer the task of maintaining your balance to your semicircular canals. This is a crucial balance mechanism, so it’s beneficial to keep it tuned up. Be sure to stand next to something stable, as you may lose your balance, especially if your feet are close together.

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4. Backward Walking

I always encourage my patients to practice walking backward, as it can increase their safety. The mechanics of walking backward are quite different from those of walking forward. Getting used to the movement can help reduce the risk of falls, often resulting in hip fractures.

This can be especially helpful for preventing falls at home during daily tasks like cooking, cleaning, and housekeeping.

Step 1: Stand in a place with plenty of room to move. Hallways and living rooms work well indoors, while outdoor areas are also suitable options.

Step 2: Carefully step backward with your right foot (about 2 foot lengths), taking 1 to 2 seconds to complete the step. Repeat the movement with your left foot.

Step 3: Each step counts as 1 repetition. Try to take at least 50 steps backward with each foot, crossing the room or hallway as many times as necessary to achieve this.

Maintain a controlled and steady pace, as moving too quickly can increase the risk of falling. Perform as many steps as you'd like, being sure to monitor your fatigue to avoid overexertion.

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5. Inline/Tightrope Walking

Also known as tandem or heel-to-toe walking, inline/tightrope walking is another maneuver police use during roadside sobriety tests. Rest assured, I’m not accusing you of anything. They use it—and you will want to use it—because it provides a great balance challenge by placing your feet into a narrow base of support while simultaneously performing a dynamic movement. This activity also requires space, making it ideal to perform immediately after backward walking.

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Step 1: Stand with your feet shoulder-width apart. Step forward with your right foot toward your body’s midline.

Step 2: Take a step with your left foot, placing your left heel against the toes of your right foot.

Step 3: If possible, try to take at least 50 steps. Maintain a pace of approximately 1 to 2 seconds per step and avoid speeding up.

Holding your arms straight out to your sides can make this exercise easier. Crossing your arms can increase its difficulty. If you start losing your balance, step out with your feet to regain it.

As I always tell my patients, I’d much rather meet you at a store than in the clinic. By consistently practicing these exercises, you can improve your balance and dramatically lower your risk of falls. This will help you remain active, preserve independence, and improve your overall well-being.

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