Uploaded May 2020 | Updated September 2026, 56 minutes ago
These 4 balance exercises for home improve your standing balance and reduce your risk of falls. Physiotherapist Michelle guides you step by step through these balance exercises for home. The exercises include static (stationary) balance and dynamic (moving) balance postures. These exercises are safe and suitable for beginners and seniors home exercise routines.
#balanceexercises #exercisesforseniors #osteoporosisexercises
The only equipment required is a chair or a fixed bench to hold onto during your exercises. If you're using a chair, make sure it's stable, and lean it against a wall if you're standing on a slippery surface. If you're at high risk of falling please perform these balance exercises when you have someone with you to supervise you and keep you safe.
Starting Position
Start holding onto the back of the chair or your kitchen bench with both hands. Stand tall, lift the crown of your head to the ceiling and lengthen your spine - look straight ahead and try not to look at the ground during these exercises.
Warm Up
Raise your body by lifting your heels off the ground and transferring your weight onto the balls of your feet. And now lower your heels back to the ground. Repeat this exercise holding the chair throughout.
1. Single Leg Stand
Start standing with good posture, lift your right foot off the ground and keep your left knee slightly bent. Try to hold that for 5 seconds . Repeat this balance exercise raising your left knee.
2. Tandem Stand
Start by standing tall and bring your left foot directly in front of your right foot so that your left heel touches your right toe. Look straight ahead and hold this position for 10 seconds. Great let's change over your foot position legs once again continuing to look straight ahead.
3. Side Leg Raise
Stand tall, look ahead and raise your leg out away from your other leg side keeping your right toe pointing forwards. Try to keep your supporting knee slightly bent throughout this exercise. Repeat this exercise on both sides.
4. Raise Leg Backwards
Start, standing tall and keep your gaze forwards. Extend your right leg behind your body and raise that foot just off the ground if you can without leaning your body forwards. Hold your leg back in this position for 1 second and repeat this exercise 5 times.
Try to do these balance exercises every day to improve your balance. These exercises can be included into your regular home exercise routine.
Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library youtu.be/-lbbHQbZNKg
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
These 4 balance exercises for home improve your standing balance and reduce your risk of falls. Physiotherapist Michelle guides you step by step through these balance exercises for home. The exercises include static (stationary) balance and dynamic (moving) balance postures. These exercises are safe and suitable for beginners and seniors home exercise routines.
#balanceexercises #exercisesforseniors #osteoporosisexercises
The only equipment required is a chair or a fixed bench to hold onto during your exercises. If you're using a chair, make sure it's stable, and lean it against a wall if you're standing on a slippery surface. If you're at high risk of falling please perform these balance exercises when you have someone with you to supervise you and keep you safe.
Starting Position
Start holding onto the back of the chair or your kitchen bench with both hands. Stand tall, lift the crown of your head to the ceiling and lengthen your spine - look straight ahead and try not to look at the ground during these exercises.
Warm Up
Raise your body by lifting your heels off the ground and transferring your weight onto the balls of your feet. And now lower your heels back to the ground. Repeat this exercise holding the chair throughout.
1. Single Leg Stand
Start standing with good posture, lift your right foot off the ground and keep your left knee slightly bent. Try to hold that for 5 seconds . Repeat this balance exercise raising your left knee.
2. Tandem Stand
Start by standing tall and bring your left foot directly in front of your right foot so that your left heel touches your right toe. Look straight ahead and hold this position for 10 seconds. Great let's change over your foot position legs once again continuing to look straight ahead.
3. Side Leg Raise
Stand tall, look ahead and raise your leg out away from your other leg side keeping your right toe pointing forwards. Try to keep your supporting knee slightly bent throughout this exercise. Repeat this exercise on both sides.
4. Raise Leg Backwards
Start, standing tall and keep your gaze forwards. Extend your right leg behind your body and raise that foot just off the ground if you can without leaning your body forwards. Hold your leg back in this position for 1 second and repeat this exercise 5 times.
Try to do these balance exercises every day to improve your balance. These exercises can be included into your regular home exercise routine.
Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library youtu.be/-lbbHQbZNKg
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
