East Coast Community Healthcare's Integrated Community Neurology Service

Balance

Before completing the exercises below, please consult with your physiotherapist to ensure the exercises are appropriate for your condition. Please seek further advice if you experience any adverse effects

Balance is the ability to maintain the body’s centre of mass over its base of support.

A properly functioning balance system allows us to see clearly while moving, identify orientation, determine direction and determine the speed of movement. It assists us to make automatic postural adjustments to maintain posture and stability in various conditions and activities.

There are 3 important systems in our body that work together to achieve this complex task. These include sensory input from your eyes (visual system), receptors in your muscles/joints (proprioception) and balance organs in your inner ear (vestibular system).

If one or more of these systems is not working correctly your balance can be affected. This can increase your risk of falling, increase your reliance on a walking aid and dependence on others around you.

Take a look at the balance exercises below and give them a try. It is advised to complete these balance exercises near a surface that you can hold onto if needed e.g. kitchen work surface.

For further information in regards to balance, or if you are having any difficulties with your exercises, please contact your physiotherapist for further advice.

Reaching out of base of support

This exercise can be completed sitting on the edge of a bed or sitting forward on the chair. With help from someone else, try to reach with your arm to touch a target as far as you can to the side.

Only go as far as you can. Keep your balance and then come back to the middle. This can be made harder by moving the target around in front of you into different positions.

Calf raises

Dependant on your level this can be done either with or without holding on to a support eg. your kitchen work surface.

Slowly come up on to your toes, hold for 5 seconds then slowly lower back down.

Repeat 10 times

High marching

Dependant on your level this can be done either with or without holding on to a support eg. your kitchen work surface.

Lift one leg up into the air as high as you can then lower back to the floor, then lift the other leg up off the floor as high as you can.

Repeat 5-10 times on each leg

Sideways walking

Dependent on your level this can be done either with or without holding on to a support eg. your kitchen work surface.

Try to walk sideways next to the support surface approximately 5-6 steps then sideways walk back the other way to your starting position.

Repeat 5 times

Tandem stand

Dependant on your level this can be done either with or without holding on to a support eg. your kitchen work surface.

Place on foot in front of the other as if you are standing on a tightrope then hold this position for around 20 seconds. If this is too difficult place a small gap between the feet.

Repeat 5 times with each leg in front.

Single leg stand

Dependant on your level this can be done either with or without holding on to a support eg. your kitchen work surface.

Slowly lift one leg up into the air and try and hold this for around 10 seconds or for a long as you can. If you start to lose your balance place the foot back down onto the floor.

Balance is the ability to maintain the body’s centre of mass over its base of support.

A properly functioning balance system allows us to see clearly while moving, identify orientation, determine direction and determine the speed of movement. It assists us to make automatic postural adjustments to maintain posture and stability in various conditions and activities.

There are 3 important systems in our body that work together to achieve this complex task. These include sensory input from your eyes (visual system), receptors in your muscles/joints (proprioception) and balance organs in your inner ear (vestibular system).

If one or more of these systems is not working correctly your balance can be affected. This can increase your risk of falling, increase your reliance on a walking aid and dependence on others around you.

Take a look at the balance exercises below and give them a try. It is advised to complete these balance exercises near a surface that you can hold onto if needed e.g. kitchen work surface.

For further information in regards to balance, or if you are having any difficulties with your exercises, please contact your physiotherapist for further advice.

This exercise can be completed sitting on the edge of a bed or sitting forward on the chair. With help from someone else, try to reach with your arm to touch a target as far as you can to the side.

Only go as far as you can. Keep your balance and then come back to the middle. This can be made harder by moving the target around in front of you into different positions.

Dependant on your level this can be done either with or without holding on to a support eg. your kitchen work surface.

Slowly come up on to your toes, hold for 5 seconds then slowly lower back down.

Repeat 10 times

Dependant on your level this can be done either with or without holding on to a support eg. your kitchen work surface.

Lift one leg up into the air as high as you can then lower back to the floor, then lift the other leg up off the floor as high as you can.

Repeat 5-10 times on each leg

Dependent on your level this can be done either with or without holding on to a support eg. your kitchen work surface.

Try to walk sideways next to the support surface approximately 5-6 steps then sideways walk back the other way to your starting position.

Repeat 5 times

Dependant on your level this can be done either with or without holding on to a support eg. your kitchen work surface.

Place on foot in front of the other as if you are standing on a tightrope then hold this position for around 20 seconds. If this is too difficult place a small gap between the feet.

Repeat 5 times with each leg in front.

Dependant on your level this can be done either with or without holding on to a support eg. your kitchen work surface.

Slowly lift one leg up into the air and try and hold this for around 10 seconds or for a long as you can. If you start to lose your balance place the foot back down onto the floor.

Repeat 5 times on each leg