In need of improving balance? You’ll find some great standing exercises with the balance (or air) cushion in this video for you to try out and work on. Improving balance will help reduce the risk of falls, which can also increase confidence.

Watch the video or read more below:

Here are the Standing Exercises with the Balance (or air) Cushion that you can try out:


Exercise #1: Both Feet

Standing Exercises with the Balance (or air) Cushion/Exercise #1: Both Feet

Have a chair to hand to hold onto for support (if you need it). We’d strongly suggest if this is the first time trying an air cushion, to hold on to the chair.

Place one foot on the air cushion before placing the other one on. You’ll find that it’s quite wobbly and challenging. As we’ve mentioned above, hold onto the chair initially but if you’re feeling confident see how you do without holding on.

Aim for 30-60 seconds.

Exercise #2: Single Leg

Standing Exercises with the Balance (or air) Cushion/Exercise #2: Single Leg

Again, hold onto the chair when you first try this exercise, to help make you feel more comfortable.

Place your foot on the center of the air cushion and raise the other one up, so you’re just standing on one leg. This is more challenging than the exercise above. Can you take your hand off the back of the chair and how do you do?

Aim for 30-60 seconds.

Exercise #3: Star Test Stepping

Standing Exercises with the Balance (or air) Cushion/Exercise #3: Star Test Stepping

Even more challenging than the previous two exercise suggestions. Stand on the air cushion with the right leg and imagine you’re at the centre of a star or compass. Slowly tap your left foot forwards and to the side, changing direction on each tap. How far away can you get the left leg to tap? Repeat on the other side.


How to Monitor your Progress with your Standing Exercises on the Balance Cushion


Option #1: Do you need to hold on?

Whether you need to hold on to the support or not, is an easy way to monitor your progress. The more confident you get, the less you’ll need to hold on.

Option #2: How long can you do the exercise?

Timing yourself is a great way to check progress. Aim for 30-seconds as suggested above. However, you may find you can only do 5-10 seconds. In which case, practice, and over time you’ll find that 5-10 seconds improved.

Option #3: Measure your Confidence

Check in with yourself on how easy or hard the exercise is, and rate it out of 10.

0 = can’t do the exercise at all

10 = super easy

As you repeat the exercise, you’ll find the confidence level improves.


Star test: How far away can you tap your foot?


An extra measurement for the star test is to measure how far away you can tap your foot. When you start out, you may only be able to reach a short distance away but as confidence improves this distance may increase.


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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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