Balance and Mobility Exercises
Sideways Walking
Sideways walking, or side stepping, trains balance in a direction many older adults find difficult. Losing balance sideways is linked with hip fractures, so this simple exercise matters.
What it does
Side stepping works the hip abductors and trains weight shifting from side to side.
It is a regular part of rehab plans for hip osteoarthritis, osteoporosis and stroke, and it features in our geriatric physiotherapy programmes.
How to do it
- Stand facing a counter with hands resting on it.
- Step to the side with one foot, then bring the other to meet it.
- Keep toes pointing forward and trunk upright.
- Go 10 steps one way, then back.
- Progress by adding a band around the knees or ankles.
How much
3 to 4 lengths, once a day.
Stop and check with us if
- You feel unsteady even with support.
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
Why sideways?
Can I do it with a walker?
Related treatments
Geriatric Physiotherapy
Physiotherapy for older adults, focused on strength, balance and fall prevention.
Learn more HipHip Osteoarthritis
Hip arthritis pain, stiffness and limping. Exercise is a first-line treatment, not a last resort.
Learn more RheumatologyOsteoporosis
Weak bones and fracture risk. Strength and balance training help protect you.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.