Stronger, More Flexible, Pain-Free Readers

... tips and exercises from our Award Winning Physio

My name is Natalie March from Physio-logical, a chartered physiotherapist in PO9.

We hope you found our tips and exercises for neck aches, pains and stiffness in our last article useful.

Today’s subject is “Exercises to keep you mobile and reduce the risk of falls”

Why is it so important to keep our muscles strong?

From the age of thirty, people can lose up to 8% of muscle strength every decade so by the time they reach 80 years old there is potential to lose up to 40% of muscle strength (CSP – Chartered Society of Physiotherapy). “Also, a hip fracture is one of the most serious consequences of falls in the elderly, with a mortality of 10% at one month and 30% at one year. There is also significant morbidity associated with hip fractures, with only 50% returning to their previous level of mobility and 10 to 20% of patients being discharged to a residential or nursing care placement”  (BMJ Vol 3, issue 1, Lisk, Yeong)

Exercise is the only thing which can improve muscle strength and balance so it becomes key as people get older, so if you feel any of your family or friends are struggling with their walking, getting up out of their chair or balance then we can help them.

By improving balance and strength, Physiotherapy can help increase an individual’s confidence encouraging them to move around more independently.

I am happy to talk with you, family members, daughters, sons, care homes, carers so please so get in touch.

Below are some self help exercises to keep you or your patients, friend, family mobile, improve your balance, strength and reduce the risk of falling.

Exercises to keep you mobile improve your balance and reduce the risk of falls:

1. Heel Raises:

  • Stand and balance on both feet. (you can use a chair for stability)
  • Rise up on your toes, hold for three seconds and then lower yourself down.
  • Repeat ten times every day



2. Toe raise

  • Stand and balance on both feet. ( you can use a chair for stability)
  • Rock back onto your heels so that your toes come off the ground.
  • Hold this position for three seconds
  • Repeat ten times every day


3. Single Leg Balance:

  • Stand with or without any support from a chair and attempt to balance on one leg.
  • Hold the single leg position for ten seconds.
  • Repeat ten times every day



4. Heel to Toe Walking  

  • Stand next to a side board
  • Place one hand on the side board
  • Walk with one foot in front of the other so your feet are in a line
  • Do ten steps
  • Turn around and repeat the ten steps in the other direction


5. Sit to Stand

  • Cross your arms
  • Sit to stand and repeat
  • If you need too you can  place your hands on the chair for extra support
  • Repeat ten times every day


If you are struggling to get out of the house due to poor mobility, struggling with your balance or have reduced confidence when walking then we can help you.

If you feel any of your patients, family or friends are struggling with their walking, getting up out of their chair or balance then we can help them too.

We do offer home visits from our two clinics in Havant and Rowlands Castle.

Please email, call 07835 712306 or book online at  

We can help you improve your balance and mobility today!

We now have a YouTube channel where we are sharing videos of different exercises. We would love you to subscribe for FREE to our channel -

We are recruiting
We are looking for a motivated, ambitious and enthusiastic self-employed part time musculoskeletal (MSK) physiotherapist to join our friendly practice in Havant. Please email CV and covering letter to

For further details see -

If you would like us to write a blog, newsletter, article or film a video about a specific condition/complaint then please do let us know.

If anyone is interested in inviting a guest speaker to their local events, clubs or groups please do get in touch via or call 07835 712306.

For more tips and guidance please visit

Posted on Wed, 21/08/2019 - 12:21