How to do it
You need: A kitchen worktop or sturdy chair for support.
Stand with your feet hip-width apart in front of a worktop or sturdy chair you can rest both hands on. Stand tall with your weight even between both feet.
- Slowly shift your weight over onto your right foot, letting your right knee bend a little.
- Pause, then slowly shift across onto your left foot.
- Return to the middle, then shift your weight forwards onto the balls of your feet, then back onto your heels.
- Keep every movement slow, smooth and controlled.
Form cues
- You feel the weight clearly move from one foot to the other.
- Your body stays upright - you are moving your weight, not folding at the waist.
- You move only as far as you can control and still return to the middle.
Common mistakes
- Moving so quickly that you bounce or overshoot the middle position.
- Lifting a foot off the floor - both feet stay planted.
- Gripping the support and pulling yourself across with your arms.
Safety: Stop and message your physio if you have a fall, a near-fall, or new dizziness or leg weakness.