How to do a Romberg stance: a Hinge Health guide

Key takeaways:

1. The Romberg stance challenges balance and proprioception by narrowing your base of support.

2. Regular practice can improve steadiness for daily activities and help prevent falls, and it’s easy to do anywhere.

3. There are a few simple ways to modify the Romberg stance to make it easier or more challenging (see videos below).

Hinge Health offers virtual physical therapy and more to help you incorporate exercises like the Romberg stance into your routine. Learn more.

Many people assume losing your balance every once in a while is a normal part of aging — and life, for that matter. And while it’s true that you may not be able to prevent all situations that make you feel unsteady, there’s a lot you can do to improve your strength and balance so your body can react, stay in control, and avoid falling when those situations occur.

Such targeted exercises as the Romberg stance are designed to engage muscles needed for balance so you can stay stable in various situations. Here, learn more about the Romberg stance, how to do it, and how to modify it if needed. 

What is a Romberg stance?

The Romberg stance exercise is a balance training exercise used to improve proprioception (a sense of your body’s position) and stability. It involves standing with your feet together in a stance similar to the one used during the Romberg test, which is a clinical neurological and balance assessment. 

What muscles does Romberg stance work? 

The Romberg stance primarily engages muscles responsible for maintaining balance and stability, such as the core, leg, hip, and back muscles. It also engages your proprioceptive muscles. These are small stabilizing muscles throughout the body that are responsible for the body's sense of its position in space. They are continuously activated to maintain balance and make minor adjustments in response to changes in position.

Benefits of Romberg stance

The Romberg stance helps to improve balance. We normally stand with our feet hip-width apart, so standing with your feet right next to each other reduces your base of support, which makes it more challenging to stay balanced. Practicing this move helps you feel steadier during everyday activities and can prevent falls. 

An added bonus: It’s easy to perform. The Romberg stance exercise requires minimal equipment and can be done almost anywhere. This makes it a convenient movement snack and an easy addition to a regular exercise routine.

Romberg stance: exercises and modifications 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

To do a Romberg stance:

• Stand in front of a table, with the edge of the table within arm’s reach. 

• Reach your hands out to hover over the table, then step your feet right next to each other so your big toes and inner ankles are touching.  

• Pull in your abdominals to help you stay balanced. If you feel like you might fall, place your hands on the table for support. 

As you do each rep, you might feel the muscles in your feet and ankles, as well as your abdominals, working. 

Everyone is different, which is why you may need to modify this exercise to meet your needs. 

To make a Romberg stance easier:  

• Place your hands on the edge of the table before stepping your feet together. 

To make a Romberg stance harder: 

• Place a pillow on the floor, and place both feet on top of the pillow. Stand tall while keeping yourself steady. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Forbes, J., Munakomi, S., & Cronovich, H. (2023). Romberg Test. PubMed; StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK563187/#:~:text=The%20Romberg%20sign%20is%20said

2. Physiopedia. (2012). Romberg Test. Physiopedia. Retrieved from https://www.physio-pedia.com/Romberg_Test

3. Romberg Test for Balance Issues: What It Is & Types. (2022, April 8). Cleveland Clinic. Retrieved from https://my.clevelandclinic.org/health/diagnostics/22901-romberg-test