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Exercise guide

Balance and Mobility Exercises

Balance and mobility exercises train you to stand, step, reach and walk steadily. They are essential for older adults, people with neurological conditions and anyone recovering from lower limb injury.

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All balance and mobility exercises

Sit to StandStanding up from a chair repeatedly. One of the most useful functional exercises there is.Single Leg BalanceStanding on one leg to train balance and ankle stability. The core of sprain and fall prevention.Tandem WalkingHeel-to-toe walking along a line. Includes tandem standing. Trains balance and coordination.Sideways WalkingSide-stepping along a counter. Strengthens hip muscles and trains side-to-side balance.Backward WalkingWalking backwards with support. Improves balance, stepping and knee strength.Weight ShiftingMoving body weight side to side and front to back while standing. The first step in balance training.Step TrainingStepping in different directions to improve balance reactions and prevent falls.Balance Board ExercisesStanding on a wobble board to train ankle stability. Used in sports and sprain rehab.Functional Reach ExercisesReaching forward and sideways beyond arm's length while standing. Trains balance for daily tasks.Transfer TrainingPractising moving between bed, chair, toilet and car safely and independently.Gait TrainingRetraining how you walk after injury, surgery or neurological conditions.Balance TrainingA structured programme to improve balance and reduce falls. Includes senior balance exercises.

How to use these exercises

Always practise near a counter or sturdy support. Progress from wide to narrow stance, eyes open to closed, still to moving. Aim for regular practice over months.

When to see a physiotherapist first

If you have had falls, dizziness or blackouts, get a medical review and a supervised assessment.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

How much balance exercise reduces falls?
Around 2 to 3 hours per week of combined balance and strength work.
Can balance improve at any age?
Yes, with regular practice.

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