Balance, stability and coordination
Overview
Balance, stability and coordination are essential for moving confidently and safely through life. They rely on the integration of the nervous system, inner ear (vestibular system), vision, muscles and joints to maintain posture, movement and spatial awareness[1][2].
When this system is disrupted — through injury, ageing, neurological conditions, or inactivity — people may experience dizziness, unsteadiness, falls, or difficulty performing coordinated actions. These challenges can impact independence, confidence and quality of life【2】【3】【5】.
Holistic and Traditional, Complementary and Integrative Healthcare (TCIH) approaches can help improve postural control, strengthen core stability, and enhance neuromuscular coordination. Whether used preventively or in rehabilitation, gentle mind–body practices and sensory-motor training can restore harmony between body and brain【3】【4】【6】.
Common Causes
Balance, stability and coordination issues can arise from:
- Inner ear (vestibular) disorders – e.g., vertigo, labyrinthitis[2]
- Musculoskeletal weakness or injury – particularly in hips, knees and ankles[3]
- Neurological conditions – such as Parkinson’s disease or stroke[5]
- Ageing and inactivity – leading to loss of proprioception and muscle tone[6]
- Medication side effects – particularly sedatives or blood pressure drugs[2]
- Stress and fatigue – which can affect focus and reaction time[10]
Signs and Symptoms
- Feeling unsteady or needing support when walking[2]
- Frequent stumbling or loss of balance[3]
- Dizziness or vertigo, especially with head movements[5]
- Difficulty coordinating fine motor tasks (e.g., fastening buttons)[4]
- Changes in gait, posture or body awareness[6]
Early attention to these symptoms can prevent falls and maintain independence.
Holistic and TCIH Approaches
Complementary therapies can improve balance and coordination by enhancing muscle strength, sensory awareness, and nervous system integration. These can be used alongside physiotherapy or medical care.
You may wish to explore:
- Yoga – improves core stability, proprioception, and focus through posture and breath[6].
- Tai Chi – gentle, rhythmic movement enhances balance, leg strength, and neuromuscular control[7].
- Pilates – strengthens deep stabilising muscles and improves posture and alignment[8].
- Feldenkrais Method – refines body awareness and movement coordination[4].
- Alexander Technique – helps retrain movement habits and improve poise[4].
- Massage Therapy – promotes muscular recovery and relaxation[3].
- Acupuncture – shown to assist post-stroke balance and motor recovery[9].
- Mindfulness / Meditation – improves concentration and spatial awareness, reducing fear of falling[10].
Self-Care and Lifestyle Practices
- Practise gentle balance exercises daily (e.g., standing on one leg, heel-to-toe walking)[3][5].
- Engage in strength and flexibility activities to support posture[4][8].
- Walk barefoot on safe surfaces to stimulate proprioceptive feedback[4][6].
- Stay hydrated and avoid excessive alcohol or sedating medications[2].
- Breathe deeply and reduce stress to enhance focus and coordination[10].
- Prioritise adequate sleep, as fatigue affects balance reflexes[5][10].
When to Seek Professional Support
If balance problems are accompanied by fainting, vision changes, vertigo, or limb weakness, seek medical care promptly[2][5].
A verified SoulAdvisor practitioner trained in yoga therapy, tai chi, or somatic education can help design a safe and progressive program to rebuild stability and confidence.
Therapies that may assist balance, stability and coordination:
References
1. Balance (ability). Wikipedia; 2025.
2. Horak FB. Postural orientation and equilibrium: what do we need to know about neural control of balance to prevent falls? Age and Ageing; 2006.
3. Sherrington C, et al. Exercise for preventing falls in older people: an updated systematic review and meta-analysis. Cochrane Database of Systematic Reviews; 2019.
4. Valenzuela PL, Saco-Ledo G, Morales JS, Gallardo-Gómez D, Morales-Palomo F, López-Ortiz S, et al.. Effects of physical exercise on physical function in older adults in residential care: a systematic review and network meta-analysis of randomised controlled trials. The lancet; 2023.
5. Salari N, Hayati A, Kazeminia M, Rahmani A, Mohammadi M, Fatahian R, Shohaimi S. The effect of exercise on balance in patients with stroke, Parkinson, and multiple sclerosis: a systematic review and meta-analysis of clinical trials. Neurological Sciences; 2021.
6. Youkhana S, et al. Yoga-based exercise improves balance and mobility in older adults: a systematic review and meta-analysis. Age and Ageing; 2016.
7. Hackney ME, Earhart GM. Tai Chi improves balance and mobility in people with Parkinson disease. Gait & posture; 2008.
8. Casonatto J, Yamacita CM. Pilates exercise and postural balance in older adults: A systematic review and meta-analysis of randomized controlled trials. Complementary therapies in medicine; 2020.
9. Chen P, Jin X, Yu D, Chen X, Lin Y, Wu F, Shao B. Efficacy of acupuncture on lower limb motor dysfunction following stroke: A systematic review and meta-analysis of randomized controlled trials. PloS one; 2025.
10. Lyu FF, Ramoo V, Chui PL, Wang YX, Mao SY, Xia LR. Effects of Tailored Mindful Exercise on Back Pain, Balance, Kinesiophobia, Anxiety and Depression in Older Patients with Primary Osteoporosis: A Randomized Controlled Trial. Mindfulness; 2025.
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