Balance Prep

The Balance assessment measures how well your lower body balance is on each foot on a balance pad. Balance takes consistent practice start small and work your way up. When balancing, make sure you have a slight bend in your knee and you are using the entire bottom of your foot to center yourself. Core strength is also crucial here, you want your core engaged and the rest of your body aligned.

Here is the BESS scoring sheet for errors:

Here is a video demonstrating the BESS errors and scoring.

Here are some tips on how to better your balance:

Try repetitive practice by standing on one foot or in the tandem stance while you brush your teeth. Or hold onto a wall with your eyes closed while in the tandem stance or on one foot.

Week 1 Walk heel to toe as if you are on a balance beam 60 seconds 2x with eyes open and 1x with eyes closed (on each side), 20 second plank 3x. Do this 3 times in the week.
Week 2 Take off your shoe and stand on a solid surface on one foot for 20 seconds (hold onto something on and off if needed) 2x with eyes open and 1x with eyes closed (on each side), 30 second plank 2x Do this 4 times in the week.
Week 3 With shoe off, stand on a softer surface such as a pillow or folded blanket on one foot for 30 seconds 1x with eyes open and 2x with eyes closed (on each side), 30 second plank 3x Do this 4 times in the week.
Week 4 With shoe off, stand on a balance pad or thick pillow on one foot for 15-20 seconds on each side (without holding onto something) 2x with eyes open and 1x with eyes closed (on each side), 30 second plank 3x Do this 4 times a week.
Week 5 With shoe off, stand on a pillow or folded blanket on one foot and try to reach down and touch your mid shin without falling off 5 times in a row 2x with eyes open and 1x with eyes closed (on each side), 30 second plank 3x Do this 3 times a week.
Week 6 With shoes off on the balance bad and eyes closed, hold these positions for 20 seconds as steady as you can: double leg stance (feet together), non-dominant foot only, and tandem (one foot in front of the other heel to toe touching) with your non dominant foot behind. Plank 30 seconds 2x Do this 4 times a week.