Balance & Stability

Beginner Balance

Time. About 10 minutes of written practice

Level. Beginner

Position. Standing

Goal. Balance

A ten-minute supported balance script with a seated march if standing is not a good fit.

Coming Soon

Script for later recording. This is not a finished video.

1. Open. Put a sturdy chair beside you and keep one hand on it. Do not practice balance without support if you are at risk of falling. This is a script, not a video.
2. Supported heel raises. Hold the chair. Lift both heels a little, then lower them. Eight times, or fewer.
3. Side steps. Hold the chair. Step one foot out to the side and bring it back. Then the other foot. Stay close to the chair.
4. Weight shift. Hold the chair. Move the body a little toward one foot, then the other. Keep both feet easy to reach the floor.
5. Heel-to-toe with support. Hold the chair. Place one heel near the other toe only if that feels steady. Two short passes are enough. Skip this part if it does not.
6. Seated alternative. If standing is not a good fit, sit and march the feet slowly for one minute. That still counts as practice.

Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. Do not practice balance without support if you are at risk of falling. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.