Balance Exercises for Rehabilitation: 3 Practical Examples (Plus More)

Introduction to Balance Exercises for Rehabilitation

Balance exercises are a cornerstone of many rehabilitation programs. After an injury, your body often loses not only strength, but also proprioception—your ability to sense where your joints are in space. This can make you feel unsteady, even when your pain is improving.

Research shows that balance and strength training can reduce the risk of falls and improve function, especially in people recovering from lower-body injuries or surgeries.¹ In rehab, balance exercises help:

• Rebuild stability around injured joints
• Improve coordination between your muscles and nervous system
• Restore confidence in walking and daily activities
• Reduce the risk of re-injury or future falls

Below are seven practical balance exercises commonly used in rehabilitation, starting with simpler options and progressing to more challenging ones. The first three mirror the classic rehab staples (single-leg stand, heel-to-toe walk, side leg raises), followed by additional variations you can add as you improve.

Important Note: Always work within your pain-free range of motion. If any exercise causes sharp pain, dizziness, or significant discomfort, stop and consult your healthcare provider.

1. Single-Leg Stand

The Single-Leg Stand is a foundational rehab exercise that targets ankle, knee, and hip stability. It is especially useful after ankle sprains, knee injuries, or lower-leg surgeries.

How to Do the Single-Leg Stand

1. Stand tall near a counter, wall, or sturdy chair for support.
2. Place your feet hip-width apart, weight evenly distributed.
3. Gently engage your core (imagine zipping up tight jeans).
4. Shift your weight onto your left leg.
5. Slowly lift your right foot a few inches off the floor, keeping your left knee soft (slightly bent, not locked).
6. Hold for 10–30 seconds, focusing on keeping your torso upright and your hips level.
7. Lower your right foot back down with control.
8. Repeat on the other side.

Aim for 2–3 sets of 3–5 holds per leg, depending on your current level and your therapist’s recommendations.

Common Mistakes to Avoid

• Leaning your torso to one side
• Locking the standing knee completely straight
• Holding your breath
• Letting the lifted leg swing or twist outward excessively

Progressions (Make It Harder)

• Reduce hand support: Start with both hands on a counter, then one hand, then just one fingertip, then no hands.
• Increase time: Gradually work toward 30–45 seconds per leg.
• Add a head turn: While balancing, slowly turn your head left and right.
• Close your eyes: Only if safe and with something sturdy in front of you.
• Stand on a softer surface: Use a folded towel, foam pad, or balance cushion.

Pro Tip: Do this exercise while brushing your teeth or waiting for the microwave. Short, frequent practice often leads to better balance improvements than one long session.

2. Heel-to-Toe Walk (Tandem Walk)

The Heel-to-Toe Walk, also called a tandem walk, challenges your dynamic balance while moving forward. It is especially helpful for people recovering from lower extremity injuries or those feeling unsteady when walking.

How to Do the Heel-to-Toe Walk

1. Find a clear, straight path of about 10–15 feet. You can imagine a line or use a strip of tape.
2. Stand tall with your feet together, near a wall or counter if you need support.
3. Step forward with your right foot, placing your right heel directly in front of your left toes, as if walking on a tightrope.
4. Then step forward with your left foot, placing the left heel directly in front of the right toes.
5. Continue this heel-to-toe pattern for 10–20 steps, moving slowly and steadily.
6. Turn around safely and walk back to your starting point.

Repeat 2–4 times, resting as needed.

Safety Tips

• Keep your gaze forward, not down at your feet the entire time.
• Use a hallway wall or countertop for light fingertip support if needed.
• Walk slowly—speed makes this exercise much harder.

Progressions

• Backward heel-to-toe walk: Step heel-to-toe in reverse, only if you have good balance and a clear, safe path.
• Narrow base of support: Try walking on a slightly raised line (like a 2x4 board placed flat on the floor) under supervision.
• Add a cognitive challenge: Count backward, say every other letter of the alphabet, or name categories (fruits, cities) while walking.

Important Note: If you have a history of falls, dizziness, or significant balance issues, perform this exercise only when someone is nearby or under professional supervision.

3. Side Leg Raises

Side Leg Raises strengthen the muscles around your hips (especially the gluteus medius), which are crucial for lateral stability and keeping your pelvis level when you walk. Strong hip muscles help protect your knees and lower back.

How to Do Standing Side Leg Raises

1. Stand beside a wall or sturdy chair, holding on lightly with one hand.
2. Stand tall, feet hip-width apart, core gently engaged.
3. Shift your weight onto your left leg.
4. Keeping your right leg straight (knee soft, not locked), slowly lift it out to the side about 6–12 inches. Your toes can point slightly forward.
5. Pause for 1–2 seconds at the top, feeling the muscles on the outside of your hip working.
6. Slowly lower your leg back to the starting position without letting it swing.
7. Repeat 10–15 times, then switch legs.

Try 2–3 sets per side, resting 30–60 seconds between sets.

Common Mistakes

• Leaning your torso sideways instead of moving just the leg
• Lifting the leg too high and twisting your hips
• Moving quickly and using momentum instead of muscle control

Progressions

• Hands-free: Lighten your grip on the chair, then try without holding on.
• Add resistance: Use ankle weights or a resistance band around your ankles or just above your knees.
• Slow tempo: Lift for a count of 3, hold for a count of 2, lower for a count of 3.

Pro Tip: Imagine you’re standing between two panes of glass and your leg can only slide straight out to the side. This mental image helps keep your hips from twisting.

4. Tandem Stance (Static Heel-to-Toe Hold)

The Tandem Stance is a stationary version of the heel-to-toe walk. It’s a great bridge between standing with your feet apart and more advanced single-leg work.

How to Do the Tandem Stance

1. Stand near a counter or sturdy surface for safety.
2. Place one foot directly in front of the other so the heel of the front foot touches the toes of the back foot (like standing on a tightrope).
3. Keep your feet pointing straight ahead.
4. Gently engage your core and stand tall.
5. Hold this position for 20–30 seconds, using one or both hands for support as needed.
6. Switch feet so the other foot is in front, and repeat.

Perform 2–3 holds per side.

Progressions

• Reduce support: Move from two hands on the counter to one hand, then fingertips, then no hands.
• Increase time: Work toward 45–60 seconds per stance.
• Add head movements: Slowly turn your head left and right or look up and down.

Regression (Make It Easier)

• Start with a semi-tandem stance: place one foot slightly ahead and to the side of the other, not directly in front.

Important Note: This is an excellent starting exercise for people who feel too unsteady for single-leg standing but want more challenge than feet-apart standing.

5. Marching in Place (Supported)

Marching in Place helps transition from static balance to more dynamic, walking-like movements. It’s often used early in rehab to build confidence and coordination.

How to Do Supported Marching in Place

1. Stand facing a counter, table, or sturdy back of a chair.
2. Place your hands lightly on the surface for balance.
3. Stand tall with your feet hip-width apart.
4. Slowly lift your right knee as if you’re taking a step, bringing your thigh toward hip height (or as high as is comfortable).
5. Lower the right foot back to the floor.
6. Repeat with the left leg.
7. Continue alternating legs in a slow, marching motion for 20–30 marches (10–15 per leg).

Do 2–3 rounds, resting as needed.

Progressions

• Hands-free marching: Lighten your grip, then try marching with your arms swinging naturally.
• Slower tempo: Pause briefly with each knee lifted to challenge your balance.
• Soft surface: March on a yoga mat or carpet to add a small balance challenge.

Regression

• Smaller marches: Lift your knees only a few inches at first.
• Seated marching: If standing is too challenging, start by marching while seated on the edge of a sturdy chair.

Pro Tip: Think about placing your foot down “quietly” with each march. This encourages control and better muscle engagement rather than stomping.

6. Step-Ups for Balance and Strength

Step-Ups are a functional exercise that mimics climbing stairs. They build strength in the legs while also training balance and weight shifting—key skills for daily life.

How to Do Basic Step-Ups

1. Use a low, sturdy step (4–6 inches high) or the bottom stair. Have a railing or counter nearby for support.
2. Stand facing the step with your feet hip-width apart.
3. Place your right foot fully on the step.
4. Press through your right heel and slowly step up, bringing your left foot onto the step.
5. Pause for a second standing tall on the step.
6. Step down with your left foot first, then your right.
7. Repeat 8–12 times leading with the right leg, then switch and lead with the left.

Perform 2–3 sets per leg.

Balance-Focused Variations

• Slow step-down: Step up with both feet, then step down very slowly with one leg, controlling your descent.
• Single-leg balance at the top: After stepping up, briefly lift one foot off the step and hold for 3–5 seconds before stepping down.

Safety Tips

• Always place your entire foot on the step—no hanging heels.
• Use a rail or counter for support, especially early on.
• Start with a low step and increase height only when you feel strong and steady.

Important Note: Step-ups can place stress on the knees. If you have knee pain or a recent knee surgery, follow your physical therapist’s specific instructions on height, repetitions, and technique.

7. Clock Reach (Single-Leg Balance with Reach)

The Clock Reach is a more advanced balance exercise that trains your ability to control your body while moving your arms and shifting your weight. It is often used later in rehab for athletes or active individuals.

How to Do the Clock Reach

1. Imagine you are standing in the center of a clock drawn on the floor.
2. Stand near a counter or wall for safety.
3. Shift your weight onto your left leg and lift your right foot slightly off the floor.
4. With your right hand, reach out toward 12 o’clock in front of you, then return to center.
5. Next, reach toward 3 o’clock (to your right side), then return.
6. Then reach toward 6 o’clock (behind you), only as far as you can safely.
7. Maintain your balance on the standing leg throughout.
8. Repeat the sequence 3–5 times, then switch legs.

Progressions

• Add more “times” on the clock: Reach toward 1, 2, 4, 5, etc., to add variety.
• Use both arms: Reach with both arms in different directions.
• Stand on a soft surface: Once very steady, progress to a foam pad.

Pro Tip: Move slowly and keep your standing knee slightly bent. The goal is control, not speed or how far you can reach.

How Often Should You Do Balance Exercises?

For rehabilitation, many physical therapists recommend practicing balance exercises at least 2–3 days per week, and often more frequently in shorter sessions. The exact frequency and intensity should be tailored to your condition.

Some general guidelines:

• Start with 5–10 minutes per session, then build up to 15–20 minutes.
• Include a mix of static (holding positions) and dynamic (moving) exercises.
• Stop if you feel dizzy, overly fatigued, or if your pain increases.

According to the Centers for Disease Control and Prevention (CDC), balance training is especially important for older adults to help reduce the risk of falls, which are a leading cause of injury in this group.²

Safety and When to Seek Professional Guidance

While balance exercises are generally safe, they do carry a risk of falls if not done carefully. Keep these safety tips in mind:

• Always have a stable support (counter, rail, or sturdy chair) within reach.
• Clear the area of clutter, throw rugs, or cords.
• Wear supportive, non-slip footwear.
• Avoid exercising when you are extremely tired, dizzy, or ill.

Seek professional guidance from a physical therapist or healthcare provider if:

• You recently had surgery (knee, hip, ankle, back, or other)
• You have a history of frequent falls
• You have conditions that affect your balance (e.g., vestibular disorders, neuropathy, stroke)
• Pain significantly increases during or after exercises

Physical therapists are trained to design individualized programs that match your specific injury, fitness level, and goals. The American Physical Therapy Association provides additional information on balance and fall prevention.

Frequently Asked Questions (FAQ)

1. How long does it take to see improvement in balance during rehab?

Many people notice small improvements in 2–4 weeks with consistent practice, such as feeling steadier when walking or standing on one leg. More significant changes in strength, coordination, and confidence often take 6–12 weeks or longer, depending on the severity of the injury and how often you practice.

2. Can I do these balance exercises every day?

In many rehab programs, light balance exercises can be done daily, especially the simpler ones like tandem stance, single-leg stand with support, and heel-to-toe walking. More demanding exercises (like advanced step-ups or clock reaches) may be better 2–3 days per week to allow for recovery. Follow your provider’s specific advice.

3. Are balance exercises safe for older adults?

Yes—when properly modified and supervised if needed. In fact, balance training is strongly recommended for older adults to reduce fall risk.³ Start with very supported, simple exercises (like tandem stance with both hands on a counter) and progress slowly. If you have osteoporosis, heart conditions, or significant joint issues, get medical clearance first.

4. What if I feel pain during a balance exercise?

Mild muscle fatigue or a gentle stretching sensation can be normal, but sharp, stabbing, or worsening joint pain is not. Stop the exercise immediately if you experience:

• Sudden or severe pain
• Numbness or tingling
• Dizziness or feeling faint

Contact your healthcare provider or physical therapist before continuing.

5. Do I need special equipment for balance rehabilitation?

For most basic rehab balance exercises, you only need:

• A sturdy chair, counter, or wall for support
• A clear, open space
• Comfortable, supportive shoes

As you progress, your therapist may suggest optional tools such as foam pads, resistance bands, or balance boards. These are helpful but not required for getting started.