Move · Videos · Gentle & Seated · 21 min

21-Minute Intermediate Balance Exercises with a Physical Therapist

21-Minute Intermediate Balance Exercises with a Physical Therapist — video by Movement & Function Play · 21:09

Video by Movement & Function on YouTube · Open on YouTube

A physical therapist leads the step up from basic balance work: feet-together and one-leg stands with eyes closed, heel-to-toe stance, heel-toe rocking, reaches and lunges in three directions, walking with head turns, side steps and turns. Keep a countertop nearby.

  • 21 min
  • Intermediate
  • Low impact (no jumping)
  • No equipment
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Step by step 10

Tap a time to watch that step in the video.

  1. Feet together, head turns: turn slowly side to side only as far as comfortable; stop if sharp pain or tingling. 1:49
  2. Feet together, eyes closed, for one minute, twice; tap the counter lightly and lift the fingertips off over time. 4:37
  3. One-leg stand, eyes closed: toes just off the floor, up to 30 seconds each leg, twice. 6:00
  4. Tandem stance: heel right in front of the toes, weight even, up to 30 seconds with each foot in front. 7:49
  5. Heel-toe rocking: rock forward onto the toes, then back onto the heels, building up to 20. 9:28
  6. Reach in four directions: forward, to the side, up and down, eyes following the hand; 10 each arm. 10:50
  7. Lunges or simple steps in three directions: forward, 45 degrees and out to the side; 5 each side. 12:33
  8. Walk along a counter turning the head left and right with each step, then nodding up and down. 15:26
  9. Side steps: step sideways one way, then back the other way, facing forward. 17:35
  10. Quick 180-degree turns at each end of your walk; pause to regain balance at first, fingertips near the counter. 18:28

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Rest your fingertips on a countertop and lift them off a little longer each day
  • Lift your chest, relax the shoulders and engage your lower abdominals and glutes
  • Turn your head only as far and as fast as is comfortable; stop if you get sharp pain or tingling

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadlunges, one-leg stands, side steps
  • Knees takes loadlunges in three directions
  • Ankles & feet takes loadeyes-closed one-leg stands, heel-toe rocks
  • Neck moveshead turns and nods, standing and walking
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Fingertips on a countertop; a simple step instead of the lunge

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Movement & Function; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety