Mini Balance Drills You Can Do Every Morning to Prevent Falls

43. The "Ankle Alphabet"

Your ankles and feet are the foundation of your balance, and this drill strengthens them from a seated position, making it perfect for those with mobility concerns. Sit on a chair or the edge of your bed with one leg extended slightly. Use your foot to "draw" the letters of the alphabet in the air. This requires you to move your foot in all directions, gently stretching and engaging the small, stabilizing muscles in your ankle and shin. This exercise not only improves flexibility and range of motion but also enhances the neural connection between your brain and your feet, a vital component of stable footing.

44. The “Stair-Step” Pause

You don’t need a gym for this effective drill; your own staircase will do. Stand at the bottom of the stairs with a railing for support. Place one foot on the first step. Instead of immediately lifting your other foot, pause and hold your body stable for a count of 5-10 seconds. This forces your standing leg's muscles, particularly your quadriceps and glutes, to engage and stabilize your entire body weight. This drill is particularly beneficial for improving the functional strength and coordination needed for navigating stairs, curbs, and other uneven surfaces. Repeat on the other side, slowly building up your hold time.