Balance Activities for Home
If you have dizziness as a result of a brain tumor, stroke, acoustic neuroma, Chiari malformation, or other condition, you will need to
perform balance activities with caution. This means keeping a firm surface within reach and wearing proper footwear. You also must keep your eyes open during all exercises to improve brain-muscle coordination. Your home exercise area should be well lit and free of
loose rugs, unrestrained pets, and anything else that might increase your risk of falling. Have another person with you for safety until your balance exercise regimen is safe to perform alone.
Balance training will:
- Improve the communication
between your muscles and
- Increase core stabilization,
which is pertinent for spine
care, athletic skills, and
- Prevent falls
- Burn more calories because of
increased demand on
- Reduce injuries
- Improve your overall quality
What exercises help improve balance?
Perform these exercises at
the kitchen counter or at a
location that has a stable
surface to hold.
Remember to look out in
front of you, not at your feet. Maintain good posture with
a strong core. To increase the difficulty,
use less assistance from the
Tandem Standing: Stand heel-to-toe
while holding onto the counter. Try
to hold the position for at least 30
seconds. Switch feet. Perform
3-5 times on each leg.
Heel-Toe Walking: Use counter for
support while walking heel-to-toe.
Use a piece of tape as your line if
Marching in Place
Marching in Place: Keeping a strong
core with stomach tight, raise knee
slowly as high as you can, pause, then
bring leg down. Repeat with other
leg, alternating for 20 repetitions.
Single Leg Standing
Single Leg Standing: Stand on one leg
and try to hold position for at least
30 seconds. Perform 3-5 times on
Lunges can be performed
Static: Staggered stance without
Dynamic: Stepping in and out of a
staggered stance. Be sure to keep
your trunk upright and hips forward.
Preventing falls and injury
Balance problems can be improved with exercise, Pilates, Tai Chi and balance retraining therapy. Persistent problems with balance, dizziness, or vertigo may require treatment with vestibular rehabilitation.
Sources & links
If you have more questions, please contact Mayfield Brain & Spine at 800-325-7787 or 513-221-1100.
reviewed by: Lisa Cleveland, PT
Mayfield Certified Health Info materials are written and developed by the Mayfield Clinic. This information is not intended to replace the medical advice of your health care provider.