Mini Balance Drills You Can Do Every Morning to Prevent Falls

11. Yoga Tree Pose

The Yoga Tree Pose is a classic balance exercise that promotes relaxation and focus. Stand on one leg and place the sole of the opposite foot against your inner thigh or calf, avoiding the knee. Bring your hands together in prayer position at your chest or extend them overhead. Hold the pose for several breaths, then switch legs. The Tree Pose engages your core, improves posture, and enhances your ability to maintain balance in a calm and controlled manner. Practicing this pose regularly can help you cultivate a sense of inner peace and stability.

12. The Bouncing Heel Drop

This drill is a dynamic way to wake up your balance system and strengthen your ankle stabilizers. Stand on the balls of your feet and bounce gently up and down, as if you're on a mini trampoline. As you bounce, slowly lower your heels toward the ground but don't let them touch. Then, push back up. This motion forces your feet, ankles, and calves to constantly adjust for stability. It improves proprioception and prepares your body for the subtle balance shifts of walking and navigating your day, all while getting your blood pumping.