Do you find you’re a bit bored with some of the balance exercises you’ve been doing? In which case, this video will explain some of the balance exercise progressions you can choose from to help increase the challenge and create a bit of variety with what you’re doing.

Watch the video or read more below:

Here are the Balance Exercise Progressions to Try Out:


First, Find your Baseline:

Choose your start position:

  • Feet wide
  • Step standing – heel to toe
  • Standing on one leg

Can you maintain that for 30-60 seconds?

If you need to, hold on to a chair. Please make sure feel safe, and comfortable.


Option #1: Do you need to hold on?

Balance Exercise Progressions/Option #1: Hold on a Chair or Not


You’ll feel more support when holding on. To increase the challenge change it to light fingertip touch before taking your hand/arm away from the support completely.


Option #2: Can you add movement?

Balance Exercise Progressions/Option #2: Add Movement


There are many different variations within this option, so we’ve got some suggestions for you. Feel free to try out your own options.


Suggestion #1: While Brushing your Teeth

Tip – this one’s good to do if you’re wanting to increase the consistency of practicing balance. Link the balance exercise with a daily habit and you’re more likely to remember.

Suggestion #2: Throw/Catch a Ball

Suggestion #3: Hip Rotations

Stand on your right leg and place your left foot behind the right knee. Sweep the left knee to the side and return to the start position. Repeat 5-6 times.


Option #3: Visualisation


Distract your mind with visualisation. Again, there are many ways you can do this:

  • Think of a past holiday you’ve been on
  • Visualise your route to work or favourite place
  • Try doing sums

If you’re someone who focuses on one spot while balancing, this one may help improve this.


Option #4: Altered Surface

Balance Exercise Progressions/Option #4: Altered Surface


Flat surface = more stable

Altered surface = less stable

We’ve used an air cushion for this. If you’re happy to do this at home a simple cushion from your sofa will work just as well.


Option #5: Eyes Shut

Balance Exercise Progressions/Option #5: Eyes Shut


Note: Please do not do this if you are not comfortable doing it. Your safety is the top priority.

Shutting your eyes takes away any visual cues you use to help stand upright. When you first try this, hold onto a chair initially to gain your confidence.

We suggest trying this one standing in front of a chair, which means you can sit down on the chair if you need to.



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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.

© PhysioFit Health

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