Fall prevention

Here you can find a selection of exercises to improve balance and reduce the risk of falling.

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Stand on an unstable surface (e. g. a cushion). Bend your knees and lower yourself downwards keeping your back straight. Pretend that you are to sit down on a chair. Move as deep as you can, but stop at 90 degrees knee flexion. Make sure your knees don't move anterior to your toes. Push back up to starting position.
Stand on the floor with your arms crossed in front of your chest. Slowly rotate your torso from side to side. You gaze should follow the movement.
Walk in a large eight shaped figure on the floor at a steady pace. Focus on taking equally big strides with both legs and having control when turning around.

Sit on a chair with your arms crossed in front of the chest. Move your torso forward and get up to a standing position.
Stand with your feet shoulder-width apart. Keep your hands behind your back. Rotate your head to the right and look as far as you can over your right shoulder. Hold this position a few seconds. Then rotate your head over your left shoulder. Try to keep your body stable while you rotate your head sideways.
Stand on one foot on a cushion. Use the backrest of a chair to support yourself with one arm. Try to keep balance as long as you can on one foot.

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Support a hand on a table, kitchen countertops, etc. and walk backwards in a controlled tempo.
Walk sideways back and forth in the parallel bars. Avoid crossing your feet.
Stand behind a chair, place on hand on the backrest as support. Place your other hand on your hip. Take a long step backwards. When your body is in balance, lower your body straight down steadily, so your knee on your back leg touches the floor. Kick back with your front foot and return to starting position. Keep your upper body straight during the entire movement.

Place your weight on one leg and support yourself on a table/bench. Lift the opposite leg straight out to the side with the toes pointing straight ahead. The upper body shall not move during the exercise.
Stand beside a chair, kitchen counter or something similar to support yourself. Raise one leg by flexing at the hip, and stand on the other leg. Keep your balance.
Stand with a chair in front of you. Lay your hands on the backrest of the chair for support. Lift your heels until your standing on your toes. Hold this position as long as you can. Try to control the movement when lowering your heel again.

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