Improve Your Balance with Simple Exercises – Ask Doctor Jo

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Improve your balance with these simple and advanced balance exercises to get your ankles stronger and improve your overall balance and gait. Using the progression technique can ensure that you perform these safely without increased risk of another injury. See Doctor Jo’s blog post about Improving Your Balance at

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.


More details about this video:
Weak ankles can cause poor balance among other things. These great balance exercises can help get your ankles and fine motor muscles stronger.

Start with progression by holding on with two hands. When that gets easy, go to one hand, then some fingers, and then eventually not hold on at all. The first exercise is putting your feet as close together as you can. This is called the Romberg stance. If that is easy, try closing your eyes. If that is easy, move your head from side to side, and up and down. Then combine them together with head movements and eyes closed.

The next balance exercise is called tandem stance. This is with one foot directly in front of the other like you are standing on a tight rope. Follow the same progression as above. Make sure to switch your feet. If all of these become easy, you can try standing on one foot and doing the same progression. For higher level exercises, you can try it with an uneven surface. Try standing on a pillow or a foam cushion and go through all the exercises above.

Improve Your Balance with Simple Exercises:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.


AskDoctorJo says:

Purchase a printable worksheet with the Balance Exercises in this video here:
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Cesar Garcia Sr. says:

you forgot to say how many repetitions.

Peter Drake says:

I am sure this is a very good video but it is completely ruined by the fact that the bit we want to look at – the ankles – is covered by the unnecesary subtitles.

Pingu coral♡ says:

Hi doctor Jo! U inspire me sooooooo much My goal this year is to improve in dance by working on my balance (this helps with acrobatic tricks), Strength, Flexibility and of course cardio! Im a child dancer and dance has been pretty traumatic for me the past few years but I’m trying to distance myself from the negative impacts dance can have on your life. I will be looking into ur videos! Have a great week ❤

Walter Ritchey says:

I'm too clumsy. Can't stand on a skateboard, even get scared walking on those metal bleachers at sports events. I figured I'd put it off long enough. These are great. Start super simple with a steady progression. I'm going to do these at least once a week.

Gail Britto says:

Thank you.🙏🏽

viv mcnerney says:

Hi Doctor Jo ill try that today , i did your excercises when i had vertigo and it was gone .After ayears i thought i had a balance problem .So ill start today .I have a question Dr Jo im always udung airpods everyday , every time i went to sleep .Do you think using so much cellphones and like airpods can cause balance problem ? Thank you I hope my message reach you and ill appreciate your reply
Yours Viv

Mandeep Kaur says:

As an tennis player I need better balance

onima art says:

Thank you so much

Pure Light Free Spirit says:

Just came across this video my legs are very weak and I fall all the time I'm gonna try this video do you have any good ones that I could do for a pinched nerve in my L1 with spurs in my L2 to my L5

S Kopa says:

This is cool! Thank you. Will try it out in the am. I fool around with parkour and standing on or jumping on to handrails is challenging and a little intimidating.

Fran McIntyre says:

Very good exercises to add to the ones from PT. I am still working on the stability issue of torn ligaments in foot and ankle and have difficulty balancing. Where can I find the exercise ball techniques? thank you

Thomas Stuhlman says:

I’m a wrestle Recently just had my meniscus removed really helped me out on the mat I appreciate you💯

angelic_shinji says:

I just clicked to do a nose manual and manual on skateboard

Kino D says:

This was surprisingly difficult

quick5greatin08 says:

Thanks, been doing these every day and I’m improving my balance daily.


9 years and we still watch this legend


Really, it is very useful vedio i am suffering from Injury and it is helping me.

Richard Villasana says:

This is excellent advice, Doctor Jo. I cannot tell you how many times I have gone to a yoga class where the instructor has asked us to balance on one foot. As I wobbled from side to side, the only advice I have been given is “Keep going. You will get the hang of it.” with absolutely no regard for the possibility of my hurting my ankle. It is so important for coaches and instructors to put in warnings before having someone do an exercise. Thank you very much for caring about our health. I am looking forward to getting your worksheet.

Randall Gordon says:

Exactly what I needed! Thanks!

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