Recent research highlights that the inability to maintain the tandem stance (standing heel to toe) for 10 seconds indicates an increased risk of falls. To address this, I’ve provided a straightforward balance program aimed at helping individuals achieve this objective and reduce their risk of falls.
Who is this program for?
This balance program is most effective for individuals who:
- Have limited prior experience with balance training.
- May use a walking device.
- Feel unsteady on their feet.
- Have experienced a fall in the last year.
- Can stand for short durations without hand support.
Safe Setup:
- Ensure a sturdy chair with armrests is positioned behind you.
- Have a stable surface in front of you (e.g., dining room table, countertop).
- Have someone present in the room during your initial attempts for maximum safety.
- If you have other medical concerns that may not align with this balance training, consult with your doctor or physical therapist.
After establishing a safe setup, let’s delve into how to execute this balance training.
The 8 Balance Positions
There are a total of 8 balance positions to progress through. Each position requires maintaining steadiness for a specified duration before moving on. Initially, your body may take time to adjust to these positions, but consistent practice will yield progress.
Where do I start?
Determine your starting point by attempting balance position 1 and assessing if you can complete it for the specified duration without unsteadiness. Proceed to the next balance position until you encounter one that challenges you. This position becomes your starting point for training.
For instance, if you feel unsteady at balance position 4 and can only maintain your balance for 10 seconds, this is where you begin your training. Focus solely on this position and forget about the others as you give all your training and attention to one balance position at a time.
How Much and How Often?
For balance positions 1-3: Perform 3 trials, 2 times a day. You can increase up to 5 trials as long as there are no worsening pains or excessive fatigue.
For balance positions 4-8: Execute 5 trials for each leading foot, 2 times a day. You can increase to 8 trials per foot, as long as there are no worsening pains or excessive fatigue.
When Do I Move onto the Next Position?
Move on if you are able to:
- Complete for the specified duration.
- While maintaining complete steadiness.
- Repeat for at least 3 trials in a row successfully.
Once you’ve navigated through all the balance positions successfully, you can advance to more challenging balance programs. Without further delay, let’s explore each balance position, featuring a picture, description, and duration goal.
The 8 Balance Positions:
Position1: Feet shoulder width apart
Max Time: 2 minutes
Position 2: Narrow stance (golf ball diameter between feet)
Max Time: 1 minute
Position 3: Feet Touching
Max Time: 1 minute
Position 4: Feet touching with one foot 25% in front of the other.
Max Time: 30 seconds
Position 5: Feet touching with one foot 50% in front of the other.
Max Time: 30 seconds
Position 6: Feet touching with one foot 75% in front of the other.
Max Time: 30 seconds
Position 7: Feet touching with feet placed NEARLY in straight line.
Max Time: 30 seconds
Position 8: Feet in straight line.
Max Time: 30 seconds
Thank you for reading! For a printable version of this program, visit the Resources page of this site.
Stay strong and keep moving!
Works Cited:
Phelan EA, Mahoney JE, Voit JC, Stevens JA. Assessment and management of fall risk in primary care settings. Medical Clinics. 2015 Mar 1;99(2):281-93.