1. Suggested Balance Routine from Lynn Hardman, A.C.E. Certified since 1989
These movements might take about 10 minutes by themselves to practice balance or could be used at the end of an
aerobic or strength training workout as a cool down activity with purpose. Try to maintain proper posture while
performing the routine: stand "tall" with ears stacked over shoulders and hips, shoulders down and slightly back,
chest lifted, abdominals contracted in toward the spine. It is important to add basic flexibility exercises after your
cool down from any intense or longer workout.
Narrow path walking - forward for about 15 seconds, heel to toe.
Repeat carefully backward for about 15 seconds, toe to heel.
Lateral weave or karaoke step - lead with right foot crossing in
front of left, then right crossing behind left for about 15 seconds.
Repeat with left foot leading for 15 seconds.
Single leg balance - begin with hands on hips, lift right
leg until the thigh is nearly parallel with the floor and
knee is nearly 90 degrees balancing for approx. 15 sec.;
repeat with left leg. Extend arms overhead for variation.
Single leg balance with abduction - lift right leg straight
out to the side with arms extended at shoulder height for
approx. 15 sec.; repeat with left leg.
Single leg swings - balancing on one foot, stand tall and slowly swing the free leg forward and backward from
the hip like a pendulum without bending the knees for ~15 sec. Keep body still with hands at sides or on a rail
or chair back if needed. Repeat with the other leg.
Single leg side swings - balancing on one foot, stand tall and slowly swing the free leg side to side from the hip
first in front of body then behind, with minimal knee bend for ~15 sec. Keep body still with hands extended at
sides for balance or on a rail or chair back if needed. Repeat with the other leg.

2. Suggested Balance Routine (cont.)
If you want to continue challenging your balance,
try each pose a little longer, add controlled movement
or add new moves like the one pictured here!
Remember to be prepared, not scared about falls!
Be deliberate and watch your step wherever you go! Remove
tripping hazards from your home and use stair banisters.
Most falls occur due to lack of strength and balance or when in
a hurry or changing direction quickly. Perform regular strength
training for strong muscles, joints and bones. Bones become
denser and less brittle with regular strength training.
Tree pose - balance with right foot resting
against the lower left leg, gradually raise
arms into a 'Y' for ~15 sec.; repeat with left
side. Take your time and breathe!
Triangle pose - stand with right foot
perpendicular to left foot, palms forward,
arms extended at shoulder height, parallel
with hips. Slowly flex laterally at waist with
one hand reaching toward near foot and
other hand straight up. Gaze upward and
keep the chest open. Repeat on other side.
Cow Cat - from a table pose with hands directly
under shoulders and knees under hips, slowly lift
head and "sway" lower back (like a cow) as far as
comfortable while inhaling. Exhale as you slowly
contract navel toward spine, drop head, tucking
the chin and tailbone under while arching the
back (like a cat). Repeat 3 or 4 times.
Bird Dog - from a table pose extend right leg
and left arm in a straight line parallel with the
floor keeping hips and shoulders square or
perpendicular to the floor. Breathe while
holding steady for ~15 sec.; repeat other side.
For variation, add small controlled pulses up
& down ~2 inches on each side.