Boost Your Coordination: 4 Physical Therapist-Approved Exercises for Better Balance

The Science Behind Coordination

Physical coordination is far more complex than it appears, as it depends on constant communication between your brain, nervous system, vision, inner ear, and sensory receptors in your joints and muscles. According to Dr. Gabriela Van Sickle, a physical therapist and co-founder of Functional Physical Therapy, many internal and external factors—including stress, dehydration, and sleep deprivation—can disrupt these systems and impair your reaction time and motor control. Fortunately, coordination is a skill that can be developed and refined through consistent practice that challenges the brain-body connection.

1. The Dead Bug

Sets: 2-3 | Reps: 8-10 per side | Rest: 30-60 sec

To perform this movement, lie on your back with your knees bent and feet on the ground. Reach your arms toward the ceiling and lift your legs so your shins are parallel to the floor. While keeping your lower back pressed firmly against the ground, simultaneously lower your right arm behind your head and straighten your left leg forward. Return to the starting position and switch sides.

«This exercise challenges coordination between the upper and lower body while strengthening the core,» notes Van Sickle. «It requires the brain to control multiple body segments moving in opposite directions while maintaining stability, which is essential for everyday activities like climbing stairs.»

2. Bear Crawl

Sets: 2-3 | Duration: 20-30 sec | Rest: 45-60 sec

Start on your hands and knees. Elevate your knees slightly off the ground while keeping your back flat. Move your right hand and left foot forward, then switch to the left hand and right foot. Continue this crawling motion slowly and with control.

«Bear crawls challenge whole-body coordination by requiring the arms, legs, core, and nervous system to work in sync,» says Van Sickle. «They involve cross-body movement patterns that help improve timing, body awareness, and motor control.»

3. Standing Toe Tap

Sets: 2 | Reps: 10 per side | Rest: 30-60 sec

Stand on one leg with a slight bend in the knee. Visualize a clock face around you. Keeping your weight stable, tap your free foot toward the 3 o'clock position, then return to center. Continue around the clock, reaching toward 12 o'clock and crossing your body's midline to reach 9 o'clock.

«Crossing the midline requires communication between both sides of the brain and helps improve body awareness and coordination during daily tasks,» explains Van Sickle.

4. Standing Knee Drive

Sets: 2-3 | Reps: 8-10 per side | Rest: 45-60 sec

Stand upright with feet hip-width apart. Step back with your right foot while extending your right arm forward and your left arm behind you. Explosively bend your right knee and drive it upward in front of you while swinging your arms in the opposite direction. Pause briefly, then return to the starting position.

«This movement mimics the natural patterns used during walking and running,» Van Sickle adds. «It challenges the brain and body to coordinate movements across multiple joints while maintaining postural control.»