Jun 5, 2025
How Your Balance System Works — And What You Can Do to Improve It
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael Macgregor DPT, DMT, FAAOMPT
Have you ever felt a little off balance or dizzy and wondered why? Your ability to stay upright, steady, and coordinated comes from a complex system in your body — and just like muscles, it can weaken with age, injury, or inactivity. The good news? You can improve your balance system at any age!
What Makes Up Your Balance System?
Your balance system is a team effort between three key systems in your body
Visual System (Eyes)
Your eyes provide constant input about your environment — like where the floor is or if something is moving toward you.
Vestibular System (Inner Ear)
Tiny structures in your inner ear detect movement and changes in head position, helping you sense direction and motion.
Somatosensory System (Muscles, Joints & Skin)
Sensors in your feet, legs, and spine send signals to your brain about the position of your body in space.
These systems work together to help you stand, walk, and move with confidence. If any part of this system isn't functioning properly, your balance can be affected.
How Can You Improve Your Balance?
Just like strength and flexibility, balance can be trained and improved. Here are a few ways:
✅ Practice Single-Leg Stance:
Stand on one leg for 20–30 seconds, then switch. Start near a counter or sturdy chair for support.
✅ Strengthen Your Core and Lower Body:
Exercises like squats, bridges, and heel raises build stability from the ground up.
✅ Challenge Your Inner Ear (Vestibular Training):
Try turning your head slowly side to side while walking forward. This trains your brain to handle movement without losing balance.
✅ Improve Reaction Time:
Simple agility drills like stepping side to side or catching a ball can sharpen your response to unexpected movement.
✅ Work with a Physical Therapist:
A personalized balance program can address your specific deficits — whether you’re recovering from a fall, injury, or just want to stay steady and confident.
Why It Matters
Poor balance is a leading cause of falls, especially in older adults — but balance isn't just about age. Athletes, post-op patients, and even people with desk jobs can experience imbalances.
The earlier you address it, the better your results. Whether your goal is to return to sports, prevent falls, or feel more stable during everyday tasks, balance training is a smart investment in your health.