Move · Videos · Gentle & Seated · 28 min

Ten Balance Exercises With a Physical Therapist

Ten Balance Exercises With a Physical Therapist — video by Jenny McClendon Play · 27:53

Video by Jenny McClendon on YouTube · Open on YouTube

A physical therapist who works with seniors leads ten balance exercises behind a chair: heel and toe raises, stand-up-and-turn, tandem stance with three difficulty levels, single-leg stands, tightrope walking, side steps and backward giant steps.

  • 28 min
  • All levels
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 12

Tap a time to watch that step in the video.

  1. Heel and toe raises behind a chair: up on your toes, then toes up, 10 each, three sets. 0:35
  2. Stand up and turn: rise from the chair, walk a small circle and sit, five times each way; rest if dizzy. 3:15
  3. Tandem stance, right foot in front: hold about 10 seconds, letting go of the chair if you can. 5:25
  4. Harder levels: swing your arms, then turn your head side to side, a fingertip on the chair if needed. 6:18
  5. Switch feet, left in front: let go, swing your arms side to side, then look up and down. 7:56
  6. Single-leg stance: 10 seconds on each leg, hands off if you can, twice; on tiptoe if you want more. 10:00
  7. Tightrope walking: heel to toe along a line, then toe to heel backwards, three times each way. 13:25
  8. Marching with opposite arm lifts: slow and controlled, three sets of 10, the last with 3-second holds. 15:40
  9. Side lunges: a big step to the side, then bring your feet together; 10 each way. 19:18
  10. Rock the boat: feet apart, shift your weight side to side as the other foot lifts slightly; three sets. 20:58
  11. Giant steps backwards: step one foot far back and bring it straight back in, 10 each leg. 24:03
  12. Braiding: step sideways crossing over and behind, like a grapevine, back and forth. 25:58

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

Form cues from the coach

  • Hold the chair at first, then try fingertips, then let go
  • In tandem stance, stay on the line, then add arm swings, then head turns
  • Repeat the whole series three times a week

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadside lunges, giant back steps, single-leg stands
  • Knees takes loadstand-and-turn, side lunges, giant steps back
  • Ankles & feet takes loadheel and toe raises, tandem stance, tiptoe stand
  • Neck moveshead turns and looking up and down
  • Shoulders movesarm swings and arm lifts while balancing
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold the chair or one fingertip; plain marching without arm lifts

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 Jenny McClendon; 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