Simple Balance-Building Exercises to Prevent Falls

29. The Heel Lock & Lift (Tibialis Anterior Activation)

A weak tibialis anterior (the muscle on the front of your shin) is a silent fall culprit, as it causes your toes to drag. Sit on a sturdy chair with one foot on a resistance band (or loop it around the ball of your foot). Secure the other end of the band under the chair leg or your hands. Keep your heel firmly planted on the floor and gently pull your toes straight back toward your knee against the band’s resistance. This simple, repetitive action isolates and strengthens the muscle responsible for lifting the foot clear of the ground during the swing phase of walking, effectively preventing trips over low obstacles like curbs and thresholds.

30. Sensory-Altered Stance (Touch-Reduced Feedback)

This advanced drill minimizes the amount of information your body uses for balance, forcing the core muscles to step up. Stand in a staggered stance (one foot in front of the other) near a sturdy surface. Start by gently folding your arms across your chest. Next, progress by placing your hands lightly on your hips. Finally, the critical step is the fingertip disconnect: momentarily stand without touching anything. By removing the feedback from your hands and eyes (already covered), you isolate the stability role of your feet, ankles, and core stabilizers. This forces your deeper support systems to engage fully, building true, resilient stability from the inside out.