1. Seated Balance Exercises (Start Here)
(Build core/leg strength before standing drills.)
- Seated Marching
- Sit tall in a chair, lift one knee at a time (like marching).
- Goal: 10 reps per leg. Improves hip flexors and core stability.
- Seated Side Leg Lifts
- Keep one foot grounded, lift the other leg sideways (strengthens glutes).
- Hold 3 seconds, 8 reps per side.
- Seated Toe Taps
- Tap toes forward, then back (works calves/shins for walking control).
2. Standing Balance Drills (With Walker Support)
(Always keep your walker in front for safety!)
- Weight Shifts
- Hold walker, shift weight side-to-side and front-to-back.
- Goal: 30 seconds. Teaches your body to adjust without falling.
- Heel-to-Toe Stand
- With walker in front, place one foot slightly ahead of the other (like a tightrope).
- Hold 10 seconds, switch feet.
- Single-Leg Stance (Assisted)
- Hold walker, lift one foot slightly off ground (start with 3 seconds).
- Progress to longer holds as able.
3. Functional Movements
(Mimic real-life actions to build confidence.)
- Sit-to-Stand Practice
- Use walker for support, stand up/slowly sit down.
- Tip: Place a higher cushion on the chair to reduce effort.
- Walker-Assisted Side Steps
- Step sideways (left-right) while holding walker. Improves lateral stability.
- Backward Stepping
- Hold walker, take small steps backward (ensuresafe surface!).
4. Equipment to Enhance Balance
- Ankle Weights (1–2 lbs): Adds resistance to seated/standing lifts.
- Balance Cushion (on chair): Creates instability to train core reactions.
- Parallel Bars (at PT clinics): Safe space to practice without the walker.
5. Safety Tips
- Always have someone nearby when trying new drills.
- Use non-slip shoes (avoid socks alone).
- Stop if dizzy or fatigued—balance worsens when tired.
When to Expect Progress
- 4–6 weeks of consistent practice (3x/week) should improve steadiness.
- Pair exercises with leg strengthening (seated leg presses, resistance bands) for faster results.
Want a step-by-step video demo of these exercises? Let me know—I can link beginner-friendly resources!
Stay consistent, and you’ll notice better stability over time. 💪