Exercises for Balance
7 Easy Balance Exercises for Seniors with MS to Reduce Fall Risk
Struggling with balance? These easy balance exercises for seniors can help you feel more steady and confident!
Struggling with balance? These easy balance exercises for seniors can help you feel more steady and confident!
Falls are one of the most common and concerning challenges for seniors—especially for those living with multiple sclerosis (MS). So many of my patients with MS report feeling unsteady on their feet or wobbling when reaching into cabinets. But it doesn’t have to be that way.
Balance exercises can help you improve your stability, strengthen your muscles, and feel more confident moving through your day. Whether you’ve been feeling off-balance lately or simply want to reduce your fall risk, this guide is for you.
By the way, have we met? I’m Dr. Gretchen Hawley, a physical therapist and MS-certified specialist. I created The MSing Link, an online program and book designed to help people with MS improve their mobility, strength, and confidence. I’m passionate about making life with MS feel more manageable, and I’ve helped thousands of clients feel stronger and more in control of their symptoms.
Now, let’s walk through 7 simple balance exercises for seniors. Each one is safe, beginner-friendly, and tailored to the unique needs of people with MS.
Balance Exercise Sets the Stage for Better Mobility in MS
Before walking can feel steadier or smoother, your body needs a stable foundation—and that starts with balance. Whether you're sitting, standing, or reaching, balance is what helps your body stay upright, shift weight safely, and recover if you start to lose your footing.
I like to define balance as your ability to distribute your weight in a way that lets you move or stay still without falling. It’s not just about muscle strength; it also relies on coordination between your central nervous system, inner ear (vestibular system), vision, joints, and muscles.
There are two main types of balance:
- Static balance – staying steady without movement (like sitting or standing still).
- Dynamic balance – staying steady while moving (like walking, reaching, or turning).
For people with MS, balance can feel especially tricky because of symptoms like muscle weakness, numbness, vision changes, or dizziness. That’s why practicing balance exercises designed specifically for MS is so important. They help improve your stability, reduce fall risk, and lay the groundwork for stronger, more confident mobility.
7 Easy Balance Exercises for Seniors with MS
These senior-friendly exercises focus on both static and dynamic balance and are great for beginners or seniors with MS. Some are done seated, others standing, so you can choose based on what feels safest and most accessible for you today.
Always make sure you’re near a stable surface (like a counter or wall) or use a mobility aid if needed. Here’s a quick list of the 7 balance exercises for seniors covered below:
- Staggered Weight Shifting
- Single-Leg Stance
- Staggered Stance Cane Lift
- Seated Ankle Pumps
- Seated Leg Kicks
- Head Turns
- Seated Clamshells
Staggered Weight Shifting
This exercise strengthens your ability to shift your weight side-to-side, which is an important skill for walking, standing up, and maintaining your balance.
How to do it:
- Stand in a staggered stance with one foot slightly in front of the other.
- Gently shift your weight to your front leg, keeping your feet flat on the ground.
- Hold for 2-3 seconds, then return to a neutral position.
- Repeat 10 times per leg.
Single-Leg Stance
This helps to build static balance and lower body strength, especially in the hips and ankles.
How to do it:
- Shift your weight onto your left foot, holding onto a countertop or chair for support.
- Slowly lift your right foot off the ground just a few inches.
- Hold for 1-3 seconds, then switch sides.
- Repeat 10 times per leg.
- Modification: If lifting your foot is too hard, try placing your toe lightly on the floor instead of lifting it.
Staggered Stance Cane Lift
I love this exercise for improving dynamic balance and coordination between the arms, legs, and core. It’s also a great move if you use a cane and want to improve your trunk control and reaction time.
How to do it:
- Stand in a staggered stance (one foot slightly in front of the other).
- Hold a cane or trekking pole in one hand.
- Slowly lift the cane a few inches off the ground and hold for a few seconds, then lower.
- Repeat 10 times, then switch your stance and hand.
Multiple Sclerosis Walking Webinar
Do you want to walk better, further, and with less tripping or foot drop? You’re not alone — this FREE 60-minute webinar has already helped thousands of people do just that. You’ll learn research-backed exercise strategies that result in noticeable improvements in your walking form, stamina, and balance.
REGISTER HERE
Seated Ankle Pumps
This movement encourages ankle mobility, improves circulation, and strengthens the muscles that support walking and balance. If you feel stiff when standing after sitting or lying down for a while, this is a great warm-up exercise to try.
How to do it:
- Sit up tall at the end of your chair or bed with your feet flat on the floor.
- Lift your toes up while keeping your heels on the ground, then reverse by pressing your toes down and lift your heels.
- Repeat slowly for 10 reps.
* Pro tip: this can feel easier if you extend/straighten your knees just a bit!
Seated Leg Kicks
These simple kicks build quadriceps strength and improve dynamic seated balance.
How to do it:
- Sit upright in a sturdy chair.
- Slowly extend your right leg until it’s straight, then lower it back down.
- Repeat 10 times, then switch to the left leg.
- Try to move slowly and with control to keep your trunk engaged while kicking.
Head Turns
This movement activates your vestibular system (which controls balance and spatial awareness) and helps improve coordination between your eyes and body.
How to do it:
- Sit or stand with your feet in a wide stance.
- Slowly turn your head side to side, or up and down.
- Repeat for 10 reps.
- Modification: If this balance exercise feels too easy, try it with your feet closer together. If it still feels too easy, try standing on an uneven surface—like a Bosu ball. Too hard? Try sitting down and don’t turn your head as much.
Seated Clamshells
This is a great MS exercise for strengthening the hip abductors, which are key muscles for stability while standing and walking.
How to do it:
- Sit on the edge of a chair with your knees and feet pressed together.
- Open your knees as wide as you can, without your feet rolling away from each other.
- Hold for 2-3 seconds, then slowly bring them back together.
- Repeat 10 times.
- Modification: If this is too easy, try placing a resistance band around your thighs. Too hard? Try just squeezing your glutes (buttock muscles) together as hard as you can, then relax.
How Often Should You Do Balance Exercises for MS?
Balance training works best when it’s done consistently, but that doesn’t mean you need to do all of these balance exercises for seniors every day. Even just a few minutes when you have the energy can make a big difference in your confidence and stability over time.
Aim for:
- 2-3 times per week as a starting point.
- Focus on 3-5 exercises per session.
- Rest between each movement, especially if you feel fatigue or dizziness.
Safety tips for MS balance exercises:
- Always stay close to a sturdy chair, wall, or countertop for support.
- Wear supportive shoes or go barefoot—whichever feels most stable to you.
- Stop if you feel dizzy, overly fatigued, or unsteady.
- Remember that it’s okay to sit down or rest as needed.
Progress looks different for everyone. What matters most is that you’re showing up and giving your body a chance to learn and grow stronger. Don’t forget that!
If you’re in a wheelchair, there are still plenty of MS-specific exercises you can do to improve your confidence, strength, and mobility. Watch the video below for a few seated exercises that can help you build stability and feel more in control of your movements—right from your chair.
Balance Isn’t Built Overnight, But You’re On Your Way!
When it comes to improving mobility and reducing fall risk, consistency is key—and that’s exactly where these balance exercises for seniors with MS come in. Whether you’re standing or seated, practicing just a few of these movements each week can help you feel more stable, confident, and in control of your body over time.
Remember, progress doesn’t have to be dramatic to be meaningful. Small improvements can lead to big changes in how safe and steady you feel day to day. For more support, join my free MS-Specific Walking Webinar to learn how to use neuroplasticity-based exercises to improve your walking, balance, and stamina from home.
Have questions about MS balance exercises for seniors or how to get started safely? Feel free to message me on Instagram @doctor.gretchen. I’d love to hear from you!
You Might Also Like These Posts:
%20(1).png)