Balance and Mobility Exercises
Weight Shifting
Weight shifting means moving your body weight gradually from one foot to the other, and forwards and backwards, without moving the feet. It's the foundation of balance and walking, and a first step after stroke, surgery or injury.
What it does
Walking is controlled weight transfer. Many people avoid putting weight through a weak or painful leg; shifting exercises rebuild that trust.
You will often see it in our programmes for stroke, total knee replacement and total hip replacement, and it features in our neuro physiotherapy programmes.
How to do it
- Stand with feet hip width apart, holding a counter.
- Slowly shift your weight onto the right leg until the left feels light. Hold 5 seconds.
- Shift to the left. Hold 5 seconds.
- Repeat forwards and backwards with one foot slightly ahead.
- Progress by reducing hand support.
How much
10 shifts in each direction, 2 times a day.
Stop and check with us if
- After surgery, you haven't been cleared for full weight-bearing.
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 do I know I'm putting enough weight through the weak leg?
Is this useful after a stroke?
Related treatments
Neuro Physiotherapy
Recovery of movement, balance and independence after stroke and nerve injury.
Learn more NeuroStroke / Cerebrovascular Accident
Rebuilding movement, walking and independence after stroke. Why repetition and early start matter.
Learn more KneeTotal Knee Replacement
Knee replacement rehab from week one to month six. Why bend and straightening targets matter early.
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.