Move · Videos · Gentle & Seated · 17 min

17-Minute Balance Workout With a Physical Therapist, in Real Time

17-Minute Balance Workout With a Physical Therapist, in Real Time — video by Tim Fraticelli - PTProgress Play · 17:18

Video by Tim Fraticelli - PTProgress on YouTube · Open on YouTube

A physical therapist counts you through 12 balance exercises in real time at a counter and chair: sit-to-stands, marches, heel raises, foot taps, heel-to-toe stance, reaches, one-leg stands, three-way kicks, side steps and mini lunges, then hamstring and calf stretches. Made with seniors in mind.

  • 17 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 10

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  1. Sit to stand, 10 times: stand up from a chair and sit back down, using your hands and a counter if needed. 0:34
  2. Standing marches at the counter: lift one knee then the other, 20 in all, at your own pace. 1:56
  3. Heel raises, 10, then foot taps: tap one foot to a low target, 5 to 10 times each side. 3:26
  4. Tandem stance, 10 seconds each side; set the front foot slightly to the side if heel-to-toe is too hard. 5:44
  5. Narrow stance reaches: feet together, reach forward with each arm, then out to the sides if steady. 7:00
  6. One-leg stand: lift one foot and hold for about 10 seconds, then the other, a hand on the counter. 8:26
  7. Three-way kicks: kick forward, to the side and behind, 5 each leg, holding the counter or a chair. 9:21
  8. Side steps along the counter, standing upright, or two steps each way at a chair. 10:49
  9. Mini lunges: a small step forward and back up, 5 each side; don't go lower than you can push back up from. 12:07
  10. Stretches: hamstrings standing or seated, hinging at the hips, then calves against a wall. 13:14

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

Form cues from the coach

  • Keep a countertop or chair within reach and hold on with one or both hands as needed
  • Use a semi-tandem stance, front foot slightly to the side, if heel-to-toe is too hard
  • In the mini lunge, don't go lower than you can push back up from

What it works

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Joints it uses 2 takes load

  • Hips takes loadsit-to-stands, mini lunges, three-way kicks
  • Knees takes loadsit-to-stands, mini lunges
  • Ankles & feet movesheel raises, foot taps, calf stretch

Easier option from the coach: Partial squats; hold the counter with both hands; semi-tandem stance

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 Tim Fraticelli - PTProgress; 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