⚠️
Safety rule: Always practice near a sturdy counter, wall, or chair for support the first few weeks. Stop if you feel dizzy or unsteady, and never practice on a wet or uneven floor. Call us: (228) 471-5047
Warm-Up
Activation
~5 min
1
Sit-to-Stand
2 × 10 reps — use armrests as needed
One of the most functional strength movements for daily independence
2
Standing Foot Circles
10 each direction, each foot
Wakes up ankle mobility — the first line of defense against a stumble
Block 1
Static Balance
~8 min
Hold near a counter or sturdy chair for support. Reduce hand support only as you feel steady.
1
Single Leg Bridge
2 × 8 reps each side
Builds the hip strength that stabilizes your stance leg while walking
Block 2
Dynamic Balance & Strength
~8 min
This is what protects you on stairs, curbs, and uneven ground.
1
Box Step Downs
2 × 8 reps each side — low step, hand support nearby
Directly trains the control needed for stairs and curbs
2
Single Leg Calf Raises on Step
2 × 10 reps each side, hand support
Ankle strength is directly linked to fall risk reduction
3
Backwards Walking on Treadmill
2 minutes, slow speed, handrail available
Builds proprioception and confidence in less-familiar movement patterns
📋 Important Guidelines
- Always have support nearby: A counter, sturdy chair, or wall — this is not optional for balance work, even as you improve.
- Progression: Reduce hand support before adding hold time or reps. Support removal is the real progression, not more reps.
- Footwear: Wear supportive, non-slip shoes for this program — no socks-only or slick-soled shoes.
- Home safety: Clear walking paths of rugs/cords, add nightlights, and keep frequently used items within easy reach — balance training works best alongside a safer home setup.
- When to call: Any fall, near-fall, or new dizziness — even if you feel fine afterward, let us know so we can adjust your program.
- Questions? Call us: (228) 471-5047 or visit gtptpascagoula.com