Vaskuna / Movements / Balance exercises

Balance

Balance exercises

Each balance movement is done standing next to something sturdy to hold. Start with a hand on it the whole time, and only lighten your grip when that feels easy.

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  Standing · one minute

  Side steps

  Step to the side and bring the other foot to meet it, then step back. Then the same the other way.

• 

  Standing · 45 seconds

  Heel to toe stand

  Place one foot directly in front of the other. Look ahead, hold steady, then swap.

• 

  Standing · 45 seconds

  Single leg stand

  Stand by the chair and lift one foot just off the floor, standing knee soft. Hold as long as feels steady, then lower and lift again until it is time to swap.

• 

  Standing · 45 seconds

  Weight shifts

  Stand with your feet apart and a chair beside you. Shift your weight slowly onto one foot, then the other. Stay tall.

• 

  Standing · 50 seconds

  Clock reach

  Hold the chair with one hand. Reach the other arm forward, then out to the side, then back.

Routines that use them

• Steady feet, 7 minutes, standing
• Standing steady, 10 minutes, standing
• Balance builder, 11 minutes, standing

Other ways in

• Seated exercises
• Standing with support
• Mobility
• Strength
• No floor needed
• All movements

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.