Check individual suitability
This is movement guidance, not a balance assessment or a treatment plan. Ask your clinician about suitability if you have balance difficulties, falls, injury, surgery or movement restrictions. The Mersey Care NHS programme includes a beginner feet together stance near table support. Its advanced eyes closed version is outside this article.
Prepare reliable support
Choose a fixed counter or secure rail on a clear level floor. Keep your eyes open and look ahead. Begin with feet comfortably apart and a hand resting on the support. Wear secure footwear. Do not use a sliding table, soft surface or a place where you would need to reach for support.
Bring your feet side by side
If this arrangement is suitable for you, move the feet nearer until they sit side by side with both soles grounded. Neither foot goes ahead of the other. Keep hand contact while arranging your feet, stand comfortably upright and breathe normally. If bringing them together feels uncertain, return to wider spacing instead of forcing contact.
Reset without a challenge
Stay only as briefly as feels controlled, then reopen to your comfortable stance with support. No hold time or repetition target is prescribed. Stop for pain, dizziness or unsteadiness. Do not remove hand support or close your eyes to make the task harder. Follow any individual instructions you were given.
Distinguish the task and record the setup
A tandem stance places one heel near the other foot's toes; a one leg stance lifts a foot. Here both feet remain side by side and still. Note spacing, footwear and support, without turning time into a clinical score. The beginner guide helps choose another task. Article translations do not mean the Mobility app supports every language.