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Balance exercises Rebuilding stability after an injury or a long break from activity
Balance exercises train the body to sense where your joints are and to react quickly enough to stay upright. A simple plan starts with standing with your feet close together and then on one leg next to a counter, then adds eyes closed, a cushion or foam pad, head turns and reaching, and finally hopping or sport drills. Doing a few minutes most days, with core and hip strengthening, improves stability within a few weeks. Practice near something sturdy, and get checked if you fall, feel dizzy or your balance gets worse. For people with Parkinson’s disease, see physical therapy for Parkinson’s, offered at our Brooklyn office.
Balance is not only about the ears and eyes. Sensors in the muscles, tendons and ligaments constantly tell the brain where each joint is, and the muscles of the trunk, hips and ankles make small corrections hundreds of times a minute. After an ankle sprain, knee or hip surgery, a back injury, or months of sitting, those signals and reactions get slower, which is why a joint can feel unsteady long after the pain is gone. Balance exercises retrain that system. For loosening stiff joints first, see our guide to regaining mobility after an injury.
Who benefits from balance exercises
- Anyone recovering from an ankle sprain; balance training is one of the best ways to prevent the next one (see ankle sprain recovery)
- People after knee or hip surgery, including hip replacement recovery
- People returning to activity after a long break, like the patient in the second video; see exercise after inactivity
- Older adults who want to stay steady on stairs, curbs and subway platforms
- Athletes, for whom balance and control lower the risk of knee and ankle injuries
Before you start
- Stand next to a kitchen counter or a sturdy chair you can grab
- Wear supportive shoes at first, then progress to bare feet if it is safe
- Stop and get checked if you feel dizzy or lightheaded, rather than just wobbly (dizziness has its own treatment: see vestibular therapy)
Balance exercises in four levels
Move to the next level when you can hold the current one for 30 seconds with good control, two sessions in a row.
Level 1: a smaller base
- Feet together: stand with your feet touching for 30 seconds
- Tandem stance: one foot directly in front of the other, heel to toe
- Single-leg stance: stand on one leg with a light touch on the counter, then without it
Level 2: take away vision or add movement
- Repeat the single-leg stance with your eyes closed, next to the counter
- Head turns: slowly turn your head side to side while standing on one leg
- Reach: on one leg, reach forward, to the side and behind you with the other foot, like the points of a clock
Level 3: unstable surfaces
- Stand on a folded towel, a cushion or a foam balance pad
- Kneeling on a pad: the first video shows a patient kneeling on a foam pad while shaking a flexible bar, which forces the trunk and hips to keep making small corrections
- Single-leg mini squats on the pad
Level 4: dynamic and sport drills
- Step-ups and step-downs with control
- Hops forward and side to side, landing softly and holding
- Catching and throwing a ball while standing on one leg
Core and hip strength matter too
Balance depends on the muscles that hold the trunk and pelvis steady. The second video shows how the muscles along the spine and pelvis work together, and a standing band exercise that builds that control. Side-lying leg lifts, bridges, side planks and band side steps strengthen the hips, which keep the knee and ankle lined up when you stand on one leg. Our lower back pain exercises include several core exercises that fit well with a balance program.
Where taping fits
The third video shows Zoya Reznik, DPT, OCS preparing kinesiology taping for a patient’s leg. Tape does not train balance by itself, but some people find it gives a sense of support during the first weeks back to activity. It is used alongside exercise, not instead of it.
When to see a physical therapist
See a professional if you have fallen or nearly fallen, if a joint keeps giving way, if balance is not improving after a few weeks of practice, or if you are recovering from surgery. A physical therapist tests balance and strength, finds which side or joint is holding you back and builds a plan that is safe for you. Dizziness, a spinning feeling or sudden balance loss should be checked by a physician first. Physical therapy is offered at our Brooklyn and Staten Island offices.
More videos on balance and stability
More clips from our YouTube channel @precisioncaremedical showing stability training after a long break from activity and kinesiology taping for joint support.
Related care at Precision Care Medical & Sports Performance
A physical therapist near you for balance training
Searching for a physical therapist near me for balance and stability training? For physical therapy in Brooklyn, physical therapists Zoya Reznik, DPT, OCS and Maggie (Yi) Zhang, DPT, with physical therapist assistants Dennis Furman, PTA and Leila Nahmoud, PTA see patients at our Brooklyn physical therapy office on Shell Rd, a short trip from Brighton Beach, Gravesend and Marine Park. Ashley Marcus, MD also sees patients at the Brooklyn office.
For physical therapy on Staten Island, physical therapists Victoria Lynn Kain, DPT and Nicholas “Nick” Ursini, DPT work at our Staten Island physical therapy office on Richmond Rd, convenient to Dongan Hills, Todt Hill and Great Kills, where Jake Stephen, DO also sees patients. Physical therapy is not offered at the Manhattan office. Request an appointment or call the Brooklyn or Staten Island office.
Questions patients ask
What are the best balance exercises?
Single-leg stance, tandem stance, eyes-closed standing, clock reaches, standing on a cushion or foam pad, step-ups and controlled hops. Start with the easiest and progress when you can hold each one for 30 seconds.
How often should I do balance exercises?
A few minutes most days is enough to see progress. Short, frequent practice works better than one long session a week.
How long does it take to improve balance?
Many people notice steadier balance within three to six weeks of regular practice, especially when it is combined with leg and core strengthening.
Are balance exercises safe for older adults?
Yes, when done next to a counter or sturdy chair and progressed slowly. Anyone who has fallen or feels dizzy should be assessed first.
Can physical therapy help with balance after an injury?
Yes. A physical therapist tests balance and strength, finds what is holding you back and builds a plan that progresses safely, from basic stance work to sport drills.
Where can I find a physical therapist near me for balance training?
Precision Care Medical & Sports Performance offers physical therapy in Brooklyn at 2781 Shell Rd, Suite 101, (718) 648-1234, and on Staten Island at 1630 Richmond Rd, Suite 101, (718) 339-7100.
Educational only, not medical advice. These videos and this article explain common problems and treatments in general terms. They are not a diagnosis or a treatment plan for you. Results vary from person to person. See a qualified clinician about your own symptoms, and call 911 or go to an emergency room for an emergency.
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