A gentle 15-minute session to practice steadiness, ankle movement and controlled stepping. Keep a sturdy support within reach.
Clear the floor around you, wear supportive footwear, and use a counter or sturdy chair for support. Balance practice should feel controlled—not risky.
6–8 each sideStand behind a sturdy chair with both hands lightly resting on it. Shift your weight slowly toward one foot, return to center, then shift to the other side.
10–20 seconds each sideStand beside a counter or sturdy chair. Place one foot slightly in front of the other, as if standing on a narrow path. Hold while breathing normally.
4–6 steps each wayStand tall near a counter. Step sideways with one foot, then bring the other foot toward it. Move slowly and keep your toes facing forward.
5 circles each directionSit tall in a sturdy chair. Lift one foot slightly and slowly circle the ankle. Reverse direction, then switch feet.
Take a short easy walk or sit and rest. Balance improves through frequent, controlled practice—not by pushing into instability.
Do not practice balance near stairs, slippery surfaces or unstable furniture. Stop if you feel faint, severely dizzy, unusually short of breath or unsafe.