The Fit Zone Balance Flow

Balance is a skill - and skills improve with practice.
This flow supports coordination, fall prevention, and confidence.

Use a wall or chair as needed. Aim for 5-15 minutes of balance a few times per week (note you can do some of these during your normal daily routine activities).

How to Use This Flow

  • Perform 3 - 4x per week

  • Barefoot if possible

  • Focus on control over duration

Quality matters more than time.

1. Weight Shifts

  • Stand tall

  • Shift weight slowly side-to-side

  • Then front-to-back

Purpose: Builds body awareness and stability.

2. Single-Leg Stand

  • Lift one foot

  • Soft bend in standing knee

  • Try doing this while you blow dry your hair, or stand in line at the grocery store

Switch sides.

Purpose: Improves ankle and hip stability.

3. Standing Figure 4 balance

  • Stand near a wall or stable surface - hold on if needed

  • Cross one ankle over the opposite knee (above the knee joint)

  • Gently squat down until you feel a stretch on the hip/glutes and hold (keep chest lifted)

  • Try to balance and hold the position for 10-15 seconds

Switch sides.

Purpose: Challenges balance and stretches hips, piriformis, and glutes.

4. Single-Leg Reach

  • Stand on one leg - gently lift one leg straight out to the front

  • Reach opposite hand forward toward your toes

  • Return with control

Switch sides.

Purpose: Trains balance in real-life movement patterns.

5. Standing March + Hold

  • Lift knee to hip height

  • Pause 10-15 seconds (longer if you can)

  • Switch sides

Purpose: Improves dynamic balance and hip strength.

Progression Options

Once comfortable:

  • Close eyes briefly (near a wall)

  • Add gentle head turns

  • Increase hold time slightly

Progress slowly.

Mobility and balance are not extras.
They are how you stay active, independent, and confident long-term.

A few minutes, done often, matters more than intensity.