Mini Balance Drills You Can Do Every Morning to Prevent Falls

55. The Quadruped Hip Extension

This exercise is a gentle but effective way to strengthen your hips and glutes, which are crucial for maintaining balance. Begin on all fours in a tabletop position with your wrists directly under your shoulders and your knees under your hips. Keeping your back flat, slowly lift one leg straight behind you, squeezing your glute at the top of the movement. Hold for a few seconds, then lower your leg back down with control. This exercise builds foundational strength in your posterior chain, improving your stability from the ground up and supporting your lower back.

56. The “Head-Nod” Stand

While the list mentions turning your head, a simple nod can also challenge your balance. Begin by standing on both feet, feeling stable and grounded. Slowly nod your head up and down, as if you're saying "yes," while focusing on keeping your body completely still. This exercise forces your vestibular system—the balance center in your inner ear—to work harder to keep you stable without the aid of visual cues. It's a simple yet powerful drill that trains your body to maintain balance even when your head is in motion, which is a common trigger for falls.