How to do it
You need: A kitchen worktop, sturdy chair or wall for support.
Stand next to a kitchen worktop or a sturdy chair so you can rest a hand on it whenever you need to. Place one foot directly in front of the other so the heel of the front foot touches, or nearly touches, the toes of the back foot.
- Fix your eyes on a point straight ahead at about eye level.
- Lighten your hand on the support, or lift it just clear, and hold the heel-to-toe position still.
- Hold for the time set for you, breathing normally.
- Rest your hand back down, swap which foot is in front, and repeat.
Form cues
- Your feet stay in a straight line, one directly in front of the other.
- A firm surface is always within arm's reach on at least one side.
- Small wobbles are normal - your ankles and hips are working to keep you steady.
Common mistakes
- Placing the front foot out to the side instead of in line, which makes it much easier and less useful.
- Holding your breath or stiffening up - stay relaxed and keep breathing.
- Practising in the middle of a room with nothing to grab if you wobble.
Safety: Stop and message your physio if you have a fall, a near-fall, or new dizziness or leg weakness.