Activities: Your base of support is all parts of you that are in contact with the floor or something that’s holding you up. When you use your hands to support yourself, you increase your base of support. As you reduce your base of support, you increase the difficulty in balance.
Daily living: Standing on one leg to put on your shoes, socks, pants, or even drying off after a shower.
Daily practice: While brushing your teeth, doing the dishes, or walking down the hallway.
Mastery: Tandem Walk, Tandem Stand, One-Leg Stand
This is best performed when you have access to stable support. Examples of support could be the kitchen counter, the bathroom vanity, or even a dining room table.
Instructions:
Place one foot directly in front of the other, touching heel to toe. Proceed to stand in place for a set period. Use support as needed.
Upgrading:
- As you progress, close your eyes to challenge your balance.
- As you progress, shift weight backward and forward.
This is best performed when you have access to stable support. Examples of support could be the kitchen counter or a dining room table. Hallways are also good as you can use the walls for support.
Instructions:
Place one foot directly in front of the other, touching heel to toe. Begin with good, upright posture and lengthen through your spine. Extend your arms out to your side. Keep your eyes on the horizon and use peripheral vision to observe the floor and space around you. Proceed to take 4 to 8 steps forward pretending you’re walking on a tight rope. Use support as needed.
Upgrading:
- As you progress, you can cross your hands over your chest.
- As you progress, you can add some type of weight to hold to your chest.
This is best performed when you have access to stable support. Examples of support could be a chair, the kitchen counter, a bathroom vanity, or even a dining room table.
Instructions:
Stand on one foot for 10 seconds. Repeat as many times as desired on each leg. Use support as needed.
Upgrading:
- As you progress, use only one hand for support.
- As you progress, use only one finger for support.
- As you progress, use no hands.
- As you progress, try closing your eyes.