As you continue progressing through this balance package, it's time to try a slightly more challenging exercise called Clock Touches. This movement helps improve balance, coordination, lower-body strength, and core stability—all of which are important during and after cancer treatment.
How the exercise works
The movement requires standing on one leg while lightly tapping the other foot in different directions, following the positions of a clock face. Begin by balancing on your left leg and tapping your right foot at 12, 3, and 6 o’clock, then reversing the sequence. The pattern repeats on the opposite side, with the left foot tapping at 12, 9, and 6 o’clock—optionally extending to 3 o’clock if comfortable.
A wall, countertop, or sturdy chair provides support. The exercise can be adjusted by reducing the range of motion or holding onto a surface, making it accessible for those with limited mobility.
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Purpose and benefits
Clock Touches strengthen the leg you're standing on while encouraging your core muscles to stabilize your body. They also improve coordination by having you move your free leg in different directions without losing your balance. Practicing this exercise regularly can help make everyday activities—like walking, climbing stairs, or changing directions—feel more stable.
The goal isn't to be perfect—it's to safely challenge your balance and build confidence over time. You can always use a wall, countertop, or sturdy chair for support. Move slowly and stay in control throughout the exercise.
Clock Touches are a great progression from basic standing balance exercises because they challenge your body to stay stable while reaching in multiple directions. Over time, you'll likely notice improvements in your balance, leg strength, and confidence with everyday movement.
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Safety adjustments
The instructions include precautions to prevent strain or injury. Keep your chest lifted and your eyes looking forward. Lightly tap the floor with your moving foot rather than putting your full weight on it. Hold onto a stable surface whenever needed. Using support is part of exercising safely—not a sign that you're doing it wrong.
Remember, everyone progresses at a different pace. Focus on steady, controlled movement and use as much support as you need. With regular practice, this exercise can help you continue building the balance and stability needed for daily life.
