Mini Balance Drills You Can Do Every Morning to Prevent Falls

17. The Pillow Stomp

This simple drill makes use of a common household item to create an unstable surface. Stand near a wall or chair for support, and place one foot on a fluffy pillow or cushion. Slowly lift the other foot and try to stand still for 30 seconds. The instability of the pillow forces the tiny stabilizing muscles in your feet, ankles, and legs to activate and work overtime, enhancing your proprioception. This drill is particularly useful because it mimics the instability of uneven terrain, preparing your body for a surprise trip on a curb or a wobbly surface.

18. Eyes-Closed Standing

This is a powerful, low-tech way to challenge your vestibular system and proprioception. Start by standing on both feet with your eyes open, feeling stable. Then, slowly close your eyes. Without the help of visual cues, your inner ear and sensory nerves in your feet must take over completely to keep you upright. This exercise is incredibly effective for training your body's non-visual balance systems. Start with just 10-15 seconds and gradually build up your time. Be sure to do this in a safe space with no obstacles, or near a wall you can touch if you get wobbly.