Have you ever noticed that maintaining your balance isn’t quite as effortless as it used to be?

You’re not alone.

This test reduces your base of support which challenges your balance, in comparison to a wide/narrow stance.

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Perform near a table/countertop and have a chair behind you if needed.

You should target maintaining this position for over 30 seconds.

attempt to limit significant side to side/front to back sway.

One Leg Stand Static Balance Test

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The Narrow Stance Test with Eyes Closed

Stand with feet narrow and your eyes closed.

Perform near a table/countertop and have a chair behind you if needed.

Perform near a table/countertop and have a chair behind you if needed.

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Target maintaining this position for over 30 seconds.

This measures your ability to reach outside of your base of support.

This measures your ability to walk in tight spaces, including sitting/standing from the chair and making a turn.

Mountain Pose

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You want to complete the test in less than 12 seconds.

Remember to start the timer before you stand, and stop it once your bottom hits the chair.

This measures your ability to maintain your balance while walking with a reduced base of support.

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Have someone alongside of you if you are concerned about balance, or perform along a wall or table/countertop.

You should be able to complete without significant side to side sway.

Remember to look up, rather than down at your feet!

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This assesses your lower extremity strength required for maintaining upright standing/catching balance.

Use arm rests as needed.

have a go at complete in less than 8-10 seconds.

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Fully stand straight before returning to the chair, and try not to ‘plop’ down.

If you aren’t regularly walking, you may continue to have difficulty being able to.

Strength and resistance training is also a major component of improving balance.

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These exercises can include sit to stands, hinging exercises, and various hip strengthening.

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sit to stand squat

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