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Standing sway

Standing sway

  1. Stand with a chair in front of you and a wall behind you. If you begin to fall, you can use them for support.
  2. Stand with your feet shoulder-width apart and your arms at your side.
  3. Sway forward to backward.

    To do this, gently lean forward and then backward so that your weight shifts to your toes and then to your heels. Do not lift your toes or heels.

    • Be sure that your shoulders and hips move together. Do not bend at your hips.
    • Slowly increase how far you can sway forward and backward without taking a step.
  4. Repeat the forward-to-backward sway 20 times.
  5. Next, turn to one side and then sway from side to side.

    To do this, gently lean to the right and then to the left so that your weight shifts from your right foot to your left foot. Do not lift your toes or heels.

    • Be sure that your shoulders and hips move together. Do not bend at your hips.
    • Slowly increase how far you can sway to the right and the left without taking a step.
  6. Repeat the side-to-side sway 20 times.

Do this exercise 2 times a day. Try to progress to doing it 30 times and then with your eyes closed.

Current as of: September 27, 2023

Author: Healthwise Staff
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