Holsman Physical Therapy & Wellness P.C.
Free Balance & Fall-Risk Self-Check
Holsman Physical Therapy & Wellness · 17 NJ & NYC clinics + in-home therapy
holsmanwellness.com · 1-855-465-7626
📍 724 Ridge Road, Lyndhurst, NJ 📞 1-855-465-7626 ⏰ Mon–Fri: 8 AM – 6 PM
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Home› Fall Prevention› Free Balance Self-Checks› Home Balance Exercises

Home Balance & Strength Exercises

A simple beginner program from our physical therapists. About 15 minutes, 3 days a week. Easy to print.

⚠️ Safety first

  • Check with your doctor or physical therapist before starting, especially if you have fallen recently, had surgery, or have heart problems, blood pressure problems or dizziness.
  • Use a sturdy kitchen counter for support. Not a chair with wheels, a towel bar or a table that can tip.
  • Have someone nearby, especially the first few times.
  • Wear supportive shoes with non-slip soles. Clear rugs and clutter from the floor around you.
  • Breathe normally. Don’t hold your breath.
  • Stop right away if you feel dizzy or lightheaded, short of breath, chest pain or sharp pain. Mild muscle tiredness is normal.

These are simple, beginner exercises our physical therapists often start with. They build leg strength and balance, two of the most important things for preventing falls.

How to use this program

  • How often: 3 days a week, with a rest day in between (for example, Monday, Wednesday and Friday). It takes about 15 minutes.
  • Start easy: begin with the smaller number of reps. Move slowly and with control.
  • Progress: when a move feels easy for a week, add a few reps or use less hand support (two hands, then one hand, then fingertips).
  • Always keep the counter within reach. Don’t let go completely unless your physical therapist says it’s safe for you.
Check My Leg Strength First

The exercises

1. Sit-to-stand

Strength2 sets of 5–10
  1. Sit near the front edge of a sturdy chair with your feet flat and hip-width apart.
  2. Lean forward a little, so your nose is over your toes.
  3. Push through your heels and stand up tall.
  4. Slowly lower yourself back down. Don’t drop into the chair.

Tip: Use your hands on the armrests at first if you need to. As it gets easier, try it with your arms crossed.

2. Heel raises

Strength2 sets of 10
  1. Stand facing the kitchen counter and hold on with both hands.
  2. Rise up onto your toes as high as is comfortable.
  3. Pause for a second, then lower your heels slowly.

Tip: Keep your knees straight but not locked.

3. Toe raises

Strength2 sets of 10
  1. Stand facing the counter and hold on with both hands.
  2. Keep your heels on the floor and lift your toes and the front of your feet.
  3. Lower them slowly.

Tip: Stand tall. Don’t let your hips lean back.

4. Side leg raises

Strength2 sets of 8–10 each leg
  1. Stand facing the counter and hold on with both hands.
  2. Keep your body straight and your toes pointing forward.
  3. Slowly lift one leg out to the side, a few inches is enough.
  4. Lower it slowly. Finish one side, then switch legs.

Tip: Don’t lean your upper body to the side.

5. Marching in place

Balance20 steps (10 each leg)
  1. Stand facing the counter and hold on with one or both hands.
  2. Lift one knee up toward your hip, then lower it.
  3. Lift the other knee. Keep a slow, steady rhythm.

Tip: Lift only as high as feels steady.

6. Heel-to-toe stand (tandem stance)

BalanceHold 10 seconds, build up to 30. Do it 3 times, then switch feet.
  1. Stand beside the counter and hold on with one hand.
  2. Place one foot directly in front of the other, so the heel touches the toes of the back foot.
  3. Stand tall and look straight ahead at a spot on the wall.

Tip: If heel-to-toe is too hard, start with the front foot a little to the side.

7. One-leg stand with support

BalanceHold up to 10 seconds, 3 times each leg
  1. Stand facing the counter and hold on with both hands.
  2. Shift your weight onto one leg and lift the other foot a few inches off the floor.
  3. Hold, then lower your foot. Switch legs.

Tip: Progress slowly: two hands, then one hand, then fingertips. Keep your hands near the counter at all times.

8. Heel-to-toe walk at the counter

Balance10 steps, 2 times
  1. Stand beside the counter with one hand on it.
  2. Step forward so the heel of your front foot lands just in front of the toes of your back foot.
  3. Keep going along the counter. Turn around carefully, switch hands and walk back.

Tip: Look ahead, not at your feet. Go slowly.

Weekly tracker

Week of: ____________________   Check each box when done.

ExerciseMonTueWedThuFriSatSun
1. Sit-to-stand
2. Heel raises
3. Toe raises
4. Side leg raises
5. Marching in place
6. Heel-to-toe stand (tandem stance)
7. One-leg stand with support
8. Heel-to-toe walk at the counter

When to call a physical therapist

  • You have fallen, or nearly fallen, in the past year.
  • You still feel unsteady after a few weeks of exercise.
  • Fear of falling keeps you from going out or doing things you enjoy.
  • An exercise causes pain, or you can’t do it even with support.
  • Your score on one of our balance self-checks showed a higher fall risk.

General information, not a personal prescription. These exercises are a general starting point and may not be right for everyone. A physical therapist can check your balance and strength and adjust the exercises for your needs.

About this program. Written by Holsman Physical Therapy for this page. Exercise types and frequency follow public guidance: the National Institute on Aging recommends balance exercises about three times a week (examples include standing on one foot, the heel-to-toe walk and standing from a sitting position) and strength exercises at least two days a week, not on back-to-back days: nia.nih.gov (Three Types of Exercise). The CDC’s STEADI Stay Independent brochure advises older adults to “begin an exercise program to improve your leg strength and balance”: cdc.gov/steadi.

Free event

Free NO FALL PROTOCOL® Balance Screening

Monday, Nov 16 – Friday, Nov 20, 2026 at all 17 Holsman clinics

A physical therapist checks your balance with the Berg Balance Scale, Timed Up and Go and 4-Stage Balance Test. It takes about 20 minutes. It’s free, and you don’t need insurance or a referral.

Request a Free Screening📞 Call 1-855-465-7626

Common Questions

How often should I do balance exercises?

This program is designed for 3 days a week with a rest day in between. The National Institute on Aging suggests about three sessions of balance exercises a week, and strength exercises at least two days a week.

Is it okay if my muscles feel tired or a little sore?

Mild muscle tiredness is normal, especially at first. Stop if you feel sharp pain, chest pain, dizziness or shortness of breath, and talk with your doctor.

Can I do these exercises without holding on?

Keep a sturdy counter within reach at all times. Use less hand support as you get stronger, but only let go completely if your physical therapist says it is safe for you.

When should I see a physical therapist?

See a physical therapist if you have fallen in the past year, feel unsteady, are afraid of falling, or if an exercise causes pain. A therapist can test your balance and give you a program made for you.

Want an Expert Balance Check?

Physical therapists at 17 locations across NJ & NYC. Same-week appointments available.

📞 Call 1-855-465-7626
Printed from holsmanwellness.com/tools/home-balance-exercises/ · Holsman Physical Therapy & Wellness · Call 1-855-465-7626 for a balance evaluation · Screening only, not a diagnosis.