The T-Stance Exercise to Improve Balance

Improve your stability with this challenging physical therapy balance exercise

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The T-Stance is a great exercise to build better balance. Zero Creatives/Getty Images

The T-Stance exercise is a versatile exercise to do to help improve your balance.  It requires the ability to stand on one leg and hold your balance.  Progressions of the T-Stance are simple to incorporate into your exercise routine to challenge your balance and improve your safe functional mobility.

Working to improve your balance is an important component to maintaining safe functional mobility.  If you have fallen or are having pain in your hips, back, or knees, you may benefit from balance exercises in physical therapy to help your condition.

Your physical therapist can prescribe the right balance exercises for you to do.  You should start with simple exercises, like the single leg stance, and then build from there.  Once standing on one leg is easy, you can progress to more advanced balance exercises to improve your ability to stand on one leg and to maximize safe, pain free functional mobility.  The T-Stance is an advanced balance exercise that requires significant coordination to perform safely.

Conditions that may benefit from the T-Stance balance exercise include:

By working to improve your single leg balance with the T-Stance, you can maximize your safe functional mobility and ensure that your hips and knees stay in alignment during walking, running, and high intensity athletics.

Starting the T-Stance Balance Exercise

Before starting the T-Stance exercise, be sure to check in with your physical therapist or doctor to ensure that balance exercises are safe for you to do.

To start the T-Stance balance exercise, follow these simple instructions:

  • Stand on one foot.
  • Slowly bend your trunk forward while moving one leg straight behind you.  You should be bending at your hips and not through your low back.
  • Hold both arms out to the sides and maintain your balance.

Once you are in the T-Stance position, try to hold yourself steady for 30 to 60 seconds.  Make sure that your stance leg is directly below your hip and that your knee is directly over your ankle.  Your entire lower extremity should remain in alignment during the T-Stance.

Progressions with the T-Stance Balance Exercise

Once sanding on one leg in the T-Stance position is easy, you can do certain progressions to further challenge yourself during the exercise.  Progressions of the T-Stance balance exercise include:

  • Stand on an unsteady surface like a pillow.
  • Close your eyes.
  • Rotate your trunk while maintaining your balance by bringing one outstretched arm towards the floor while the other arm moves towards the ceiling.
  • Perform mini-squats with your stance leg while maintaining the T-Stance.

Working closely with your physical therapist is the best way to know which T-Stance balance progressions are right for you to do for your specific condition.

 Remember, improving balance requires that you create situations that challenge your balance, but you must remain safe when doing the exercise.  Be sure that you have a stable object nearby to hold onto in case you lose your balance while performing the T-Stance.

Working to improve your balance and lower extremity muscular control may be an important component of your rehab after a fall or an injury.  By incorporating the T-Stance balance exercise into your home exercise routine, you can be sure to quickly and safely improve your balance and return to your previous level of activity and function.

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