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BPFCAPACITY MARGIN METHOD ← Back to the hub

THE BALANCE & MOBILITY MARGIN

Balance & Mobility Practice

Short, repeatable practice to keep control as conditions change. This is practice, not a test. It gives no score, makes no assessment, and does not predict falls. Practice near stable support and progress one thing at a time.

Practice · No score · No assessment
Practice safely. Keep a stable support (counter, sturdy chair, or wall) within reach and clear the floor. Progress only one element at a time — stance, direction, speed, or reduced support. Stop for dizziness, pain, or any warning symptom, and seek appropriate professional guidance. This app cannot determine the cause of a symptom.

Practice drills

Stable StancesWide, narrow, and staggered stance practice with support nearby. Weight ShiftsControlled forward, back, and lateral shifts near support. Directional SteppingForward, lateral, and diagonal steps in a clear space. TurningQuarter and half turns with control. Ankle & Foot MobilityDorsiflexion and calf control for walking and stairs. Hip MobilityControlled flexion, extension, and rotation. Thoracic MobilityRotation and extension without forcing the low back. Shoulder MobilityOverhead and reaching range with regressions.
This practice surface intentionally produces no Movement Resilience Score, no fall-risk label, and no assessment result. If you want the separate self-test tools, they live in their own area of the app and are not part of the Capacity Margin Method practice flow.