Choose a reliable support

Stand beside a fixed counter or sturdy rail on a clear level floor. Place your feet roughly hip width apart and rest your hands lightly where they can help. Check that the support will not slide. The Leicestershire NHS guide shows a supported sideways transfer with both feet down; its clinical schedule is not a general prescription.

Feel both feet on the floor

Keep both heels and forefeet in contact with the floor. Notice how pressure feels under each foot while you are standing in the middle. You do not need to measure a number or match an ideal posture. Look ahead and keep your eyes open.

Shift toward one foot

Move your body a small amount toward the right foot, as though more of your weight now rests there. Both feet stay on the floor. Keep your torso tall instead of throwing a shoulder sideways. The Mersey Care guide describes moving weight from left to right near table support. Stop well before you need to catch yourself.

Return through the middle

Travel slowly back to the middle and notice pressure becoming more even. Then explore a small shift to the left if it feels steady. Use as much hand support as needed. No timer, count or eyes closed variation is required for this movement exploration.

Compare nearby movements

A supported standing march lifts one foot; a supported side leg lift moves a free leg away. Here both feet remain planted and only pressure transfers. The beginner mobility guide can help choose another comfortable movement.

Keep the practice comfortable

Stop for pain, dizziness or uncertainty about balance. A recent fall, injury, surgery or movement restriction calls for individual guidance rather than copying a general article. The NHS balance guidance emphasizes a stable surface nearby. This is active movement practice, not a falls prevention treatment or a promise of improvement.

When you are ready to move both feet, the supported side step guide adds a small sideways step after this planted foot shift.

To add a small circular path while both feet stay down, try the supported hip circle guide.

Once a planted foot weight shift feels steady, explore tandem steps beside a counter as a different forward movement.

When shifting feels controlled, a brief supported one leg stand introduces lifting one foot with support within reach.