Weight shift
Shift your weight from foot to foot to practise balance.
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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.
What you need
A kitchen counter or sturdy table
Getting into position
- Stand facing a counter, close enough to grab it without taking a step, feet hip-width apart.
- Rest your hands on the counter to settle, then let them relax by your sides.
How to do it
Slowly shift your weight onto your right foot, letting the left foot feel lighter.
Return to the middle, then shift onto your left foot.
Then shift forwards onto your toes and back onto your heels.
If you feel unsteady, put your hands straight back on the counter. Holding on is never a failure.
Keep in mind
- Move from the ankles, keep your body tall.
- Counter within easy reach.
Where you should feel it
Your ankles and feet making small adjustments. Small wobbles are your balance working.
Stop or change something if you feel
Dizziness, or feeling you can't recover without grabbing hard.
A gentler starting point
Rest one hand, or your fingertips, on the counter.
When it feels easy
Shift a little further, and pause at the end of each shift. Then join the shifts into a slow circle: right, forwards, left, back.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Stand within arm's reach of the counter, hands relaxed by your sides, and make small shifts.
2 sets × 8 shifts each direction
Move on when: You don't reach for the counter, two sessions running.
Shift a little further, towards the edge of what feels comfortable.
2 sets × 8–10 shifts each direction
Move on when: The bigger shifts stay smooth and you return to the middle easily.
Pause at the end of each shift.
2 sets × 8–10 shifts each direction, pause 3–5 s
Move on when: Every pause is steady.
Join the shifts into a slow circle: right, forwards, left, back.
2 sets × 5 circles each way
Move on when: The circles are smooth and even, two sessions running.
- Easier version
- Weight shift with lighter hand support coming soon
Levels in weight shift
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported startWeight shift with two-hand support coming soon
- Level 2 · FoundationWeight shift with lighter hand support coming soon
- Level 3 · More challengeWeight shift (this page)
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- Age context
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