Beginner Supported Balance

A gentle entry routine for those new to balance work or feeling unsteady. Every drill is done with a stable support within arm's reach.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Feet-Together Stand
20s hold x 3
One hand resting on counter; progress to fingertips only.
2
Staggered Stance Hold
20s hold x 2 per side
Keep support handy; swap lead foot.
3
Lateral Weight Shifts
10 shifts x 2
Small, controlled shifts side to side.
4
Sit-to-Stand
8 reps x 2
Use a sturdy, non-rolling chair against a wall.
5
Heel Raises (Calf Raises)
10 reps x 2
Fingertips on chair; lower slowly.

Find this in my week builder

Opens the builder on Neuromotor (Balance/Agility/Coordination), where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.