Mini Balance Drills You Can Do Every Morning to Prevent Falls

21. The Side-Lunge Balance

This exercise enhances your balance in the side-to-side plane, a critical skill for avoiding falls. Stand with your feet together, then slowly step one foot out to the side into a shallow lunge. Pause here and hold the position, focusing on your balance, before pushing off that leg to return to your starting position. This movement strengthens your inner and outer thigh muscles and the crucial hip abductors, which are often weak. It improves your lateral stability, preparing you for everyday movements like stepping sideways to avoid an obstacle or stepping off a curb.

22. The Ankle Alphabet

This simple, seated drill is perfect for anyone, especially those with limited mobility. Sit on the edge of a chair with your feet flat on the floor. Lift one leg a few inches off the ground and use your foot to "write" each letter of the alphabet in the air. This exercise not only improves the flexibility and range of motion in your ankle but also enhances the proprioception of your foot and lower leg. The controlled, deliberate movements engage small stabilizing muscles, helping to improve your brain's awareness of your foot's position in space. It's a great warm-up that strengthens a critical joint for maintaining stability.