Mini Balance Drills You Can Do Every Morning to Prevent Falls

Lisette Marie

41. The Bouncing Heel-to-Toe Rocker

Back view of anonymous female in casual clothes with brown hair on light background. Photo Credit: Pexels @Angela Roma

This drill is a more dynamic version of the Heel-to-Toe Rocker that adds a bit of a challenge. Stand with your feet together and your hands on your hips or a wall for support. Slowly rock forward onto your toes, holding for a few seconds. Then, shift your weight back onto your heels, lifting your toes off the ground. The key is to perform this movement slowly and with control, adding a slight bounce as you rock back and forth. This motion engages the muscles in your feet and lower legs that control stability, helping them to get a gentle but effective work

42. The "Eyes-Closed" Posture Check

A woman with natural curly hair poses outside in a casual setting, exuding confidence and style. Photo Credit: Pexels @Andrea Piacquadio

This powerful and simple drill trains your proprioception, your body's unconscious sense of position in space. To perform it, stand in front of a full-length mirror with your feet shoulder-width apart. Note your posture, ensuring your shoulders are back and your spine is straight. Now, close your eyes and maintain this posture. The goal is to see how your body shifts and sways without visual feedback. This exercise heightens your awareness of subtle body movements, teaching you to rely more on your vestibular system and internal sensory cues, which is crucial for preventing stumbles in the dark or when your vision is obscured.

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41. The Bouncing Heel-to-Toe Rocker

42. The "Eyes-Closed" Posture Check

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