How to do it
You need: A kitchen worktop, sturdy chair or wall within arm's reach.
Stand close to a worktop or sturdy chair with one hand resting on it. Bring your feet together, side by side.
- Find your balance with your eyes open and your feet together.
- When you feel steady, close your eyes.
- Hold as still as you can with your eyes closed, breathing normally.
- Open your eyes and take hold of your support if you feel yourself tipping.
Form cues
- Keep a hand resting on or hovering just above your support at all times.
- Notice your feet gripping and your ankles adjusting - that is your balance system working harder without sight.
- Stay tall and relaxed rather than rigid.
Common mistakes
- Closing your eyes before you feel steady.
- Trying this without a firm surface right next to you.
- Snapping your eyes open and lurching instead of a calm reach for support.
Safety: Stop and message your physio if you have a fall, a near-fall, or new dizziness or leg weakness.