Balance & Falls Prevention

Balance is more than strength

Balance is often thought of as something that declines inevitably with age or as a simple matter of muscle strength. In reality, balance is a complex, adaptable skill that depends on how the whole system works together.

Good balance relies on:

• Clear sensory information from the feet and legs

• Efficient coordination of posture and movement

• Responsive nervous system regulation

• Confidence and trust in movement

When any of these elements are compromised, people may feel unsteady—even if they are otherwise strong and active.

Why balance can become less reliable

Changes in balance often develop gradually and may be influenced by:

• Habitual postural patterns or stiffness

• Reduced movement variety or confidence

• Fear of falling, which can increase rigidity

• Pain or past injury leading to guarded movement

• Stress or nervous system overload

As balance feels less reliable, people may move more cautiously or brace unnecessarily. While understandable, this increased effort can actually make balance less responsive.

Fear of falling can quietly lead to restricted movement, which may further reduce balance.

The Alexander Technique supports balance by improving how the body organises itself in motion.

“I’m more aware of balance and posture when walking, especially on steps. Cathy’s teaching helped me feel more confident and supported in movement.”
— Catherine, 75, Melbourne

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Balance, biomechanics, and the nervous system

Balance depends on how the body manages weight, movement, and change.

Biomechanically, balance improves when weight is distributed efficiently through the feet and legs, allowing the body to respond quickly to shifts in direction or surface. Nervous system regulation also plays a key role: when the system is overly alert or anxious, movements tend to become stiff and less adaptable.

Alexander Technique work supports both aspects—helping people organise their movement more efficiently while also reducing unnecessary tension that interferes with balance.

How Alexander Technique lessons support balance

Alexander Technique lessons do not train balance through drills or exercises. Instead, they help people improve how they move and respond in everyday situations.

This work supports balance by helping people to:

Improve ground support
Developing clearer contact and support through the feet and legs provides a reliable base for movement.

Reduce unnecessary tension
Releasing habitual bracing allows quicker, more coordinated responses to change.

Improve coordination and adaptability
Movement becomes smoother and more responsive, supporting balance during transitions such as turning, reaching, or stepping.

Build confidence in movement
As balance improves, fear of falling often reduces, which further supports steadiness.

Integrate balance into daily life
Skills are applied while walking, standing up, navigating uneven surfaces, or carrying objects.

A gentle, respectful approach

Concerns about balance or falling can understandably create anxiety and caution.

Cathy Dowden’s approach is calm, paced, and collaborative. Lessons are adapted to individual capacity and comfort, with no requirement to push limits or perform challenging exercises. The focus is on improving coordination, support, and ease in ways that feel safe and manageable.

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This work is suitable for people:

• Concerned about balance or stability

• Wanting to reduce the risk of falls

• Recovering from illness or injury

• Experiencing stiffness or reduced confidence in movement

• Seeking to remain active and independent as they age

Not therapy — practical education

The Alexander Technique does not assess fall risk or replace medical or allied health care. It is a form of practical education that can complement physiotherapy, medical care, and other supports.

Many people find that learning to move with greater ease and coordination improves confidence and steadiness over time.

All of this work is underpinned by the principles of the Alexander Technique.

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Skills that support everyday confidence

Balance is not something to “practice” occasionally—it is part of every movement.

The skills developed through Alexander Technique lessons can be applied while walking, climbing stairs, getting up from a chair, or responding to unexpected changes in environment.

Over time, these skills support greater confidence, adaptability, and independence in daily life.