Exercise library

Balance & falls exercises

Steady-on-your-feet exercises to build confidence and cut falls risk.

Single-exercise guides and staged recovery programmes, each drafted to a shared house style and clinically reviewed by an HCPC-registered physiotherapist.

Individual exercises

Tandem Balance HoldChallenges balance safely and can be progressed with hand support as needed.BalanceMobility phaseView details

Single Leg BalanceImproves standing balance and confidence, with hand support nearby if needed.BalanceMobility phaseView details

Static Standing Balance (Eyes Open)Standing unsupported with feet together, building basic standing balance confidence near a stable surface.BalanceEarly rehabView details

Static Standing Balance (Eyes Closed)The same stance with eyes closed, removing visual input to challenge balance systems further, near support.BalanceMobility phaseView details

Weight ShiftingSlowly shifting body weight side to side and forward-back to rebuild confidence loading each leg evenly.BalanceEarly rehabView details

Sideways WalkingStepping sideways in a controlled line, building hip strength and lateral stability important for uneven ground.BalanceMobility phaseView details

Heel-to-Toe Walking (Tandem Gait)Walking in a straight line placing heel directly in front of toe, sharpening dynamic balance and coordination.BalanceStrength phaseView details

Marching on the SpotLifting alternate knees while standing near support, building hip flexor strength and single-leg confidence.BalanceEarly rehabView details

Backward WalkingWalking backward a short, safe distance, challenging balance and proprioception differently to forward gait.BalanceReturn to functionView details

Sit-to-Stand RepetitionsRepeated rising from a chair without hands, one of the strongest evidence-based exercises for reducing fall risk.BalanceStrength phaseView details

Obstacle SteppingStepping over low objects placed on the floor, practising the foot clearance needed to avoid trips.BalanceReturn to functionView details

Stair Negotiation PracticePractising stepping up and down stairs with a rail, rebuilding the confidence and strength for real stairs at home.BalanceReturn to functionView details

Single Leg Stance with Arm ReachStanding on one leg while reaching in different directions, advanced balance work for returning to sport.BalanceReturn to functionView details

Treadmill or Level Ground Gait PracticeTimed walking practice at a comfortable pace, gradually building walking distance and confidence.BalanceMobility phaseView details

Standing on One Leg (Hand Support)Lifting one foot slightly off the floor with a hand resting on a worktop, an accessible starting balance challenge.BalanceEarly rehabView details

Turning PracticePractising controlled 180-degree turns while walking, a common moment of instability and fall risk.BalanceMobility phaseView details

Dual-Task WalkingWalking while carrying out a simple mental task (like counting backward), practising real-world walking demands.BalanceReturn to functionView details

Uneven Surface WalkingSupervised walking on grass or a slightly uneven surface, rebuilding confidence for real-world terrain.BalanceReturn to functionView details

Recovery programmes

Staged home-exercise programmes for conditions in this area.

Older adultsFalls prevention exercises

A staged balance and strength programme to reduce falls risk from a HCPC-registered physiotherapist - build steadiness, leg strength, and confidence.

13 exercises

Back to the full exercise library

Using these exercises safely

A few general rules that apply to every exercise and programme in this library:

Build up gradually. Start with the easier end of what is suggested and add more only when it feels comfortable.
Some muscle soreness during or after is normal - up to about 3 or 4 out of 10 that settles within a day is fine.
Sharp pain, pain that spreads down a limb, pain that wakes you at night, or pain that is clearly worse the next morning means stop and get it checked.
Do not push through pain to 'earn' progress. Slow, steady loading is what builds tissue tolerance.
These are general exercises, not a substitute for a personal assessment. If you are not sure what is wrong, or things are not improving, book an assessment.

If your symptoms are severe, spreading, or you feel unwell, see a doctor rather than starting exercises.

Not sure which exercises are right?

Get a plan built for you

Book an online assessment with an HCPC-registered physiotherapist and get a rehab plan matched to your condition and stage.

Book assessment

Loading…