Simple balance exercises

Joy Onuorah

These exercises are accessible to all levels.

1. Rock the boat

1. Stand with your feet hip-distance apart.
2. Lift your arms and extend them out to the sides.
3. Lift your left foot off the floor and bend your knee to bring your heel toward your bottom.
4. Hold this position for up to 30 seconds.
5. Then do the opposite side.
6. Do each side 3 times.

2. Weight shifts

1. Stand with your feet hip-width apart.
2. Shift your weight onto your right foot.
3. Raise your left foot.
4. Hold this position for up to 30 seconds.
5. Then do the opposite side.
6. Do each side 3 times.

Core exercises

3. Tightrope walk

This simple exercise improves balance, posture, and core strength.

1. Lift your arms and extend them out to the sides.
2. Walk in a straight line while focusing your gaze on a fixed point in the distance.
3. Each time you raise your foot, pause with your foot in this raised position for 2 to 3 seconds.
4. Take 20 to 30 steps.

4. Flamingo stand

1. Shift your weight onto your right foot.
2. Lift your left foot and extend your leg forward.
3. Hold this position for 10 to 15 seconds.
4. Increase the difficulty by reaching your hands toward your extended foot.
5. Return to the starting position and shake out your legs.
6. Repeat 3 times.
7. Then do the opposite side.

Posture exercises

5. Back leg raises

This exercise strengthens your low back and glutes, which helps support good posture.

1. Place your hands on a wall or the back of a chair.
2. Shift your weight onto your right foot.
3. Slowly lift your left leg back and up as high as you can.
4. Hold this position for 5 seconds.
5. Return to the starting position.
6. Do 10 repetitions.
7. Then do the opposite side.

Balance and strength exercises

6. Tree pose

During this exercise, avoid placing your foot on your knee.

1. From standing, shift your weight onto your right foot.
2. Position your left foot to the side with your heel lifted, or place the sole of your foot against your ankle, shin, or thigh.
3. Place your hands in any comfortable position.
4. Hold for up to 1 minute.
5. Then do the opposite side.

7. Heel-to-toe walk

This exercise strengthens your legs and improves balance.

1. Stand with your heels pressing into a wall.
2. Place your left foot in front of your right foot.
3. Touch your left heel to your right toes.
4. Then place your right foot in front of your right foot.
5. Touch your right heel to your left toes.
6. Continue for 20 steps.