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Heel-to-Toe Balance Exercise | Tandem Stance Standing Balance for Older Adults

The tandem stance balance exercise, also known as heel-to-toe standing, is a position where one foot is placed directly in front of the other.
It provides a greater challenge than the semi-tandem stance and closely mimics the balance demands of walking.
Practising this exercise helps older adults improve stability, coordination, and confidence for daily movement.

How to Do the Tandem Stance (Heel-to-Toe) Balance Exercise Safely

INSTRUCTIONS:

  • Stand tall with one foot directly in front of the other.

  • Place the heel of your front foot touching the toes of your back foot.

  • Keep your arms relaxed by your sides or lightly on your hips.

  • Look straight ahead and focus on holding your balance.

  • Hold the position for 20–60 seconds, then switch sides.

TIPS:

  • Engage your core and keep your chest lifted.

  • Keep your knees soft, not locked.

  • Focus your eyes on a fixed point ahead to help balance.

  • Stand near a sturdy chair, table, or wall for safety.

MUSCLES WORKED:

  • Core muscles (stability)

  • Ankle and foot stabilisers

  • Hip stabilisers

  • Postural muscles of the spine

BENEFITS:

  • Significantly challenges balance by narrowing your base of support.

  • Improves stability for walking, turning, and stepping.

  • Helps reduce the risk of falls in daily life.

  • Builds confidence in more advanced balance positions.

BEGINNER VERSION:

  • Leave a small gap between heel and toe for added stability.

  • Hold for a shorter time (10–20 seconds) and build up gradually.

PROGRESSION OF EXERCISE:

  • Hold longer (closer to 60 seconds).

  • Try gentle head turns while maintaining stance.

  • Progress to Single-Leg Stance for the greatest balance challenge.