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Community Health Services
Community Falls Service - balance exercises
Patient information leafl et
belonging to: 1
SAISafe, Active and
Independent
To contact the Falls Service Tel: 01664 800207
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Your ability to balance makes standing, walking, sitting and other activities easier.
This leafl et contains information and exercises which aim to improve your balance.
There are two types of balance: static and dynamic.
Static balanceYour static balance is your ability to maintain your balance whilst still, whatever position/posture you are in.
Dynamic balanceYour dynamic balance is your ability to maintain your balance when you are moving. Dynamic balance is normally easier to maintain than static e.g. it is easier to balance on a bike when we are moving than it is to remain stationary.
This booklet provides exercises that will improve your static and dynamic balance through progressively diffi cult levels. To start with, your physiotherapist will tell you which level is best for you. You can then progress gradually at your own rate as you improve.
At any time, if you feel that your balance is getting worse, please return to a level that you feel is more appropriate.
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These exercises are suitable for most people, however your therapist may advise you to avoid certain exercises which
may not be suitable for you.
Safety Notice• For the exercises, ensure you have a stable surface to hold
onto e.g. kitchen worktop.
• For standing exercises, ensure you have a stable surface to hold onto.
• Wear comfortable clothes and suitable footwear, prepare a space and have all appropriate equipment ready before you start.
• If you experience any NEW symptoms while exercising, which are not normal for you, or if any of your existing symptoms become worse then stop exercising and if they persist contact your GP.
• We expect you to become short of breath during exercise. Your breathing should however, return to normal after 2 - 3 minutes. If this is not the case then you should seek advice from your healthcare professional/GP.
• If you experience pain in your joints or muscles check your position and try again. If the pain persists stop the exercise and ask one of the team when you next see us.
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Standing (static) balance warm-up exercises
Stand up tall and hold onto a stable surface with both hands. Have your feet shoulder width apart.Take 3 deep breaths.
Now remove one hand.Take another 3 deep breaths.
Make sure your feet remain shoulder width apart holding on with one hand. Close your eyes and count to 10 (hold on with both hands if you need to).
Next, open your eyes and try to hold onto the surface with just the fi ngertips of one hand. Again count to 10.
Try level 4 with your eyes closed for the count of 10.
Open your eyes and take both hands off the surface. It helps to hover them just above so that you can hold on if you need to. Take 3 deep breaths.
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
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Standing (dynamic) balance exercises
Holding onto a stable surface with both hands, slowly raise up onto your tip toes, hold for 3 seconds and then gently lower your heels back to the fl oor.
Repeat 10 times.
Holding onto a stable surface with both hands slowly lift one knee up in front of you and then lower it down again. Next lift the other leg and
Repeat alternately 10 times.
Holding onto a stable surface with both hands bend your knee lifting your ankle off the fl oor backwards. Keep your knees together and then slowly lower it back to the fl oor.
Repeat alternately 10 times.
1 Heel raises (tip toes)
2 High knees
3 Hamstring curls
All images on pages 5 and 6 are © PhysioTools Ltd.
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Holding onto a stable surface with both hands, slowly circle your hips 5 times in one direction then 5 times in the opposite direction.
Hold onto a stable surface with 2 hands. Keep your toes pointing forwards and your knee straight slowly lift one leg out to the side.
Repeat 5 times then try the other leg.
4 Hip circles
5 Hip abduction
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Your named physiotherapist is:
This leafl et has been issued to you on (date):
8Date implemented: September 2011 Review date: September 2013 Leafl et No. 118 - Edition 1Date implemented: November 2011 Review date: November 2013 Leafl et No. 133MM - Edition 1
If you need this information in another language or format please telephone 0116 295 0903 or
email: [email protected]
