--- title: Exercises Designed to Reduce Risk of Falling description: Start exercising today to improve your balance and reduce your fall risk. Here are 10 easy moves designed for older adults to develop a healthy, strong stance. image: https://blog.eskaton.org/hubfs/2016/Fall_Prevention_2016/Side_Leg_Lift_033.jpg --- [![Logo](https://blog.eskaton.org/hs-fs/hubfs/Logo.png?width=350&height=75&name=Logo.png "Logo")](https://www.eskaton.org/) **[eskaton.org](https://www.eskaton.org/)** [Eskaton](https://blog.eskaton.org/author/eskaton) 16 November, 2021 | 4 min read Search Blog ### Posts by Topic - [Independent Living (157)](https://blog.eskaton.org/topic/independent-living) - [Assisted Living (105)](https://blog.eskaton.org/topic/assisted-living) - [Residents + Staff (103)](https://blog.eskaton.org/topic/residents-staff) - [Wellness Tips (101)](https://blog.eskaton.org/topic/wellness-tips) - [In the News (81)](https://blog.eskaton.org/topic/news) - [Information & Assistance (53)](https://blog.eskaton.org/topic/information-assistance) - [Testimonials (50)](https://blog.eskaton.org/topic/reviews) - [Philanthropy (43)](https://blog.eskaton.org/topic/giving) - [Eskaton Village Carmichael (35)](https://blog.eskaton.org/topic/eskaton-village-carmichael) - [About Eskaton (34)](https://blog.eskaton.org/topic/eskaton) - [Ask the Expert (30)](https://blog.eskaton.org/topic/ask-the-expert) - [LifeBios by Students (23)](https://blog.eskaton.org/topic/lifebios) - [Senior Living Community (19)](https://blog.eskaton.org/topic/senior-living-community) - [Age is Beautiful (18)](https://blog.eskaton.org/topic/age-is-beautiful) - [Celebrating Diversity (17)](https://blog.eskaton.org/topic/celebrating-diversity) - [Living with Dementia (17)](https://blog.eskaton.org/topic/memory) - [Memory Care (17)](https://blog.eskaton.org/topic/memory-care) - [Technology (14)](https://blog.eskaton.org/topic/technology) - [Signs it is Time for Help (13)](https://blog.eskaton.org/topic/signs-it-is-time-for-help) - [Well-Being Philosophy (13)](https://blog.eskaton.org/topic/well-being-philosophy) - [Senior Living (12)](https://blog.eskaton.org/topic/senior-living) - [Emotional Health (7)](https://blog.eskaton.org/topic/emotional-health) - [Fall Prevention (7)](https://blog.eskaton.org/topic/fall-prevention) - [Kids Connection (7)](https://blog.eskaton.org/topic/kids-connection) - [Heart Health (5)](https://blog.eskaton.org/topic/heart-health) ## Exercises Designed to Reduce Risk of Falling Start today improving your balance and reducing your fall risk. Here are 10 easy moves for a healthy stance. [Watch video here.](http://www.eskaton.org/falls) *Please ask your physician if these exercises are right for you.* **Posture** Sit up straight, chest lifted, engage the core. *Sitting up with back off the chair. Engaging the core muscles to help you sit upright. Shoulders down and back and chest lifted.* **Shoulder Rolls** Keeping good posture seated, repeat 5 times. *Keeping good posture, roll shoulders backwards and forwards.　* **Overhead Arm Reach** Seated, reach 1 o’clock, hold 5 seconds, switch sides, repeat 5 times each side. *Right arm overhead if shoulders allow and stretch to 11 o’clock. Hold for 5 seconds or as long as you feel comfortable, then switch to the left. Repeat 5 times.* *![Eskaton Fall Prevention Exercise Overhead Arm Reach.jpg](https://blog.eskaton.org/hs-fs/hubfs/2016/Fall_Prevention_2016/Overhead_Arm_019.jpg?width=559&name=Overhead_Arm_019.jpg "Eskaton Fall Prevention Exercise Overhead Arm Reach.jpg")* **Arm Reach Across Chest** Seated, reach across chest, hold 5 seconds, switch sides, repeat 5 times each side*.* *Right arm across chest to stretch. Hold for 5 seconds or as long as you feel comfortable, then switch to the left.* *![Eskaton Fall Prevention Exercise Reach Across Chest.jpg](https://blog.eskaton.org/hs-fs/hubfs/2016/Fall_Prevention_2016/Across_Chest_021.jpg?width=559&name=Across_Chest_021.jpg "Eskaton Fall Prevention Exercise Reach Across Chest.jpg")* **Neck Turn** Hold 5 seconds, repeat 3 to 5 times as comfortable. *Keeping good posture, turn head to right slowly, hold 5 seconds and turn left, hold 5 seconds. Repeat 3 – 5 times as comfortable.*　 **Heel Lift/Toe Raises** Standing, using chair for balance, repeat 5 times. *Hands on back of chair, lift the heels off the floor, then press down and raise the toes to warm up and strengthen ankles. Repeat 5 times as comfortable.* **Weight Shift Front and Back** Standing, using chair for balance, repeat 5 times.*Standing at the side of the chair, use one hand for balance – right leg steps forward, shifting your weight and comes back to center with legs together then switch to the left leg. Repeat 5 times as comfortable.* *![Eskaton Fall Prevention Exercise Weight Shift.jpg](https://blog.eskaton.org/hs-fs/hubfs/2016/Fall_Prevention_2016/Weight_Shift_025.jpg?width=559&name=Weight_Shift_025.jpg "Eskaton Fall Prevention Exercise Weight Shift.jpg")* **Weight Shift Right and Left** Standing, using chair for balance, repeat 5 times each leg. *Holding on the back of chair, step with the right leg to the right side, shifting your weight, and then step to center. Repeat 5 times**.*** **Knee Lifts** Standing, use chair for balance, repeat 5 times each leg.*Hold on to side of chair, lift right knee up and down, then left knee up and down.　 Repeat 5 times.* *![Eskaton Fall Prevention Exercise Knee Lift.jpg](https://blog.eskaton.org/hs-fs/hubfs/2016/Fall_Prevention_2016/Knee_Lift_024.jpg?width=559&name=Knee_Lift_024.jpg "Eskaton Fall Prevention Exercise Knee Lift.jpg")* **Side Leg Lifts** Standing behind chair, repeat 5 times each leg.*Lift right leg to right side just so toe comes off the floor if hip allow then back together. Lift left leg to left and back together. Repeat 5 times.* **As your strength improves, work your way up to 15 repetitions, only if it feels comfortable****.** **![Eskaton Fall Prevention Exercise Side_Leg_Lift.jpg](https://blog.eskaton.org/hs-fs/hubfs/2016/Fall_Prevention_2016/Side_Leg_Lift_033.jpg?width=559&name=Side_Leg_Lift_033.jpg "Eskaton Fall Prevention Exercise Side_Leg_Lift.jpg")**   ### Share This Post! - - - ## Get in touch! Feel free to contact us to learn more about all of our senior care services. [![Logo REV](https://blog.eskaton.org/hs-fs/hubfs/Logo%20REV.png?width=1500&height=322&name=Logo%20REV.png "Logo REV")](https://eskaton.org) © 2025 Eskaton • All Rights Reserved - - - -