Mini Balance Drills You Can Do Every Morning to Prevent Falls

25. The Pillow Squat

The Pillow Squat introduces an element of controlled instability to a basic movement. Stand with your feet shoulder-width apart, and place a folded towel or a small, firm pillow under one foot. As you perform a shallow squat, the unstable surface forces your leg and core muscles to work harder to maintain balance. The goal is to keep your movements slow and deliberate, avoiding any sudden shifts. This drill builds functional strength and proprioception, training your body to react to unexpected bumps and wobbly surfaces in real life, like stepping on uneven pavement or a loose rug.

26. The T-Pose

The T-Pose is a dynamic balance exercise that also strengthens your core and lower back. Begin by standing on your right leg. Slowly hinge forward at your hips, extending your arms out to your sides like the wings of a plane, while simultaneously lifting your left leg straight back behind you. The goal is to create a straight line from your head to your left heel, forming a "T" shape with your body. Hold for a moment, then return to the standing position. This movement improves your hip stability and core strength, crucial for preventing falls from unexpected shifts in weight. It also enhances your brain’s ability to coordinate multiple muscle groups for a single, controlled motion.