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How to Improve Your Balance – Simple Progressions You Can Start Today!

Do you ever feel unsteady on your feet? Maybe you’ve had a stumble on uneven ground, rolled your ankle, or noticed your balance isn’t what it used to be. The good news is that balance can be trained and improved — just like strength or flexibility.


At Pegasus Peak, we help people of all ages build better balance. Whether it’s recovering after injury, preventing falls, or improving sports performance, balance training is one of the simplest but most effective tools we use.


Why Balance Training Matters

Good balance comes from three key systems working together:

  • Vision – what your eyes see.

  • Vestibular system – your inner ear, which tells you where your head is moving.

  • Proprioception – your body’s awareness of where your joints and muscles are in space.


If one of these systems is affected — whether from an ankle sprain, age-related changes, or even dizziness — your risk of losing balance increases. That’s why balance physiotherapy is so important for:

  • Falls prevention in older adults

  • Rehabilitation after ankle, knee, or hip injuries

  • Sports performance (think football, basketball, or dance)


Step-by-Step Balance Progressions You Can Try at Home

These are the same progressions we prescribe to our clients in south-west Sydney such as, Horningsea Park and Edmondson Park often prescribe. Start easy, then move forward as you feel more confident.


1. Feet Together

  • Stand with feet side by side, heels and toes touching.

  • Keep arms by your sides and eyes straight ahead.

  • Hold for 20–30 seconds.

    Improving Balance Physiotherapy - Feet Together

2. Semi-Tandem

  • Place one foot slightly ahead of the other (heel beside the big toe).

  • Stand tall, keep shoulders relaxed.

  • Hold, then switch legs.

    Improving Balance Physiotherapy - Semi-Tandem Stance

3. Tandem Stance (Heel-to-Toe)

  • Place one foot directly in front of the other, heel touching toe.

  • Imagine standing on a tightrope.

  • Hold for 20–30 seconds, then change feet.

    Improving Balance Physiotherapy - Tandem Stance

4. Single Leg Stance

  • Lift one foot a few centimetres off the ground.

  • Keep hips level and chest upright.

  • Hold steady, then switch sides.

    Improving Balance Physiotherapy - Single-leg Stance

5. Single Leg on Cushion or Grass

  • Stand on one foot on an unstable surface (pillow, towel, or patch of grass).

  • Focus on controlling your wobble.

  • Swap legs after 20–30 seconds.

    Single-Leg on Uneven Surface

👉 Progression tip: once something feels easy, move to the next level. Balance only improves when you challenge it.


Physiotherapy for Balance

At Pegasus Peak Physiotherapy, we create tailored programs to improve balance, reduce injury risk, and help you move with confidence. We support:

  • Falls prevention physiotherapy for older adults in Edmondson Park, Carnes Hill, Prestons, and the rest of South-West Sydney

  • Injury rehabilitation (ankle sprains, ACL tears, meniscus injuries, hip replacements)

  • Athletes who want sharper balance and stability


Our clinic is based in Horningsea Park, just minutes from Edmondson Park.

 
 
 

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