The Four Stage Balance
Building the better you
The Four Stage Balance Test is a validated measure recommended by the CDC to screen individuals for fall risk.
This test consists of four separate standing positions. Make sure to stand in a corner when performing these.
1. Feet together, try to hold for 10 seconds (3 trials)
2. Feet semi-tandem, try to hold for 10 seconds (3 trials)
3. Feet tandem, try to hold for 10 seconds (3 trials)
4. Single leg balance, try to hold for 10 seconds (3 trials each leg)
If you cannot hold the tandem stance for 10 seconds, you are at a greater fall risk.
If you find that you are at an increased fall risk our recommendation is a balance training program that focuses on both static and dynamic balance exercises.
What Balance Exercises Should You Do If You Are a Fall Risk?
This is going to depend on what you are capable of, however a general overiew of what to start working on is below.
1. Semi-tandem balance 3 x 30 seconds
2. Tandem balance 3 x 30 seconds
3. Single leg balance 3 x 10-30 seconds
4. Reactive balance 3 x 30 seconds
5. Lateral agility 3 x 30 seconds
6. Forward and backward agility 3 x 30 seconds
If you’re unable to perform any of these there are many different modifications that can be made.
