Balance Exercises for Seniors
Sitting Balance Exercises for Seniors: A Supported Chair Routine
Sitting balance exercises can practice trunk control, reaching, foot placement, and awareness of weight shifts while the chair provides support. They do not fully train standing balance, but they can be a useful starting level.
Six seated balance exercises
- Posture reset: sit tall without stiffening and feel both feet on the floor.
- Small weight shifts: move slightly toward one sitting bone, return to center, and change sides.
- Forward reach: slide both hands forward a short distance while keeping the feet supported.
- Alternating heel lift: raise one heel, lower it, and change sides.
- Heel placement: place one heel forward and return it without leaning backward.
- Cross-body reach: reach one hand toward the opposite knee with a small trunk turn, then return.
Use a safe setup
Choose a firm, non-rolling chair on a level surface. Begin with the chair against a wall if it could slide. Keep another stable support nearby for standing up afterward.
How to progress
Increase from four to six controlled repetitions before reaching farther. Sitting without back support may increase the challenge, but only move forward on the seat when you can remain stable and your clinician has not advised otherwise.
What seated exercises cannot replace
Standing balance also depends on leg strength, sensation, vision, stepping, and responses to a loss of balance. Add appropriate standing or walking work only when it is safe for you.
When to seek assessment
New or worsening balance problems, dizziness, fainting, weakness, numbness, or a recent fall need qualified assessment. Do not rely on a general exercise page to identify the cause.
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