Move · Videos · Gentle & Seated · 4 min

Sit-to-Stand and Balance Progression to Prevent Falls

Sit-to-Stand and Balance Progression to Prevent Falls — video by Johns Hopkins Medicine Play · 4:03

Video by Johns Hopkins Medicine on YouTube · Open on YouTube

A physical therapist teaches two home exercises for older adults: the sit-to-stand with hand-support options, then a standing balance ladder from feet apart to feet together to one leg, with a sturdy counter close by.

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

Good forHealthy ageing

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Step by step 6

Tap a time to watch that step in the video.

  1. Set-up: a sturdy chair that won't roll, with a table or counter in front to grab if you need it. 0:15
  2. Sit-to-stand: scoot forward, feet shoulder-width apart, lean your chest over your feet and stand; sit back slowly. 0:28
  3. Easier options: push up from the chair, its armrests or your thighs, rather than pulling yourself up. 1:16
  4. Balance, with someone at home: feet apart by a sturdy surface, hands off if you can, 10 building to 30 seconds. 2:13
  5. Feet together: the same hold, hands on the surface if needed, 10 building to 30 seconds. 2:57
  6. One-leg stand: lift one foot and lift your hands if you can, 10 to 30 seconds; practise both sides. 3:16

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

Form cues from the coach

  • Scoot to the front of a sturdy chair, lean your chest over your feet, then stand
  • Hold the balance positions for 10 seconds, building up to 30
  • Practise single-leg balance on both sides, with a counter or someone nearby

What it works

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Joints it uses 2 takes load

  • Hips takes loadsit-to-stand, one-leg balance
  • Knees takes loadsit-to-stand
  • Ankles & feet movesbalance holds, feet together, one leg
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hands on the chair or thighs to stand; hold a counter during balance work

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 Johns Hopkins Medicine; 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