Activities: In order to have good balance, you need to be able to maintain your stability when you shift your weight as you move. If you can smoothly and safely shift your weight in either a sideways or forward or backward direction, you’ll be less likely to lose your balance.
Daily living: When you reach for something that’s just beyond your reach, you shift your weight in one direction. For example, when you wash your hair, you shift your weight backward.
Daily practice: Brushing your hair, standing in line, or drying dishes.
Mastery: Forward to Back and Right to Left
This is best performed when you have access to stable support. Examples of support could be the kitchen counter or a chair.
Instructions:
Forward to Back
Stand with your feet shoulder-width apart and your arms at your side. Gently sway (lean) forward and then backward so that your weight shifts to your toes and then to your heels. Do not lift your toes or heels. Be sure that your shoulders and hips move together. Do not bend at your hips. Slowly increase how far you can sway forward and backward without taking a step. Do the toe-to-heel sway 20 times. Use support as needed.
Right to Left
Stand with a chair in front of you and a wall behind you. If you begin to fall, you can use them for support. Stand with your feet shoulder-width apart and your arms at your side. Gently sway (lean) to the right and left so that your weight shifts from your right foot to your left foot. Do not lift your toes or heels. Be sure that your shoulders and hips move together. Do not bend at your hips. Slowly increase how far you can sway right and left without taking a step. Do the right‑to-left sway 20 times. Use support as needed.
Upgrading:
- As you progress, you should try with your eyes closed.
- As you progress, bring feet closer together.e