Clock Touches: An Advanced Balance Exercise for Patients with Cancer

As you continue progressing through this balance package, it's time to try a slightly more challenging exercise called Clock Touches. This movement helps improve balance, coordination, lower-body strength, and core stability—all of which are important during and after cancer treatment.

Don't worry if this exercise feels more difficult than the previous ones. You can always use a wall, countertop, or sturdy chair for support. The goal isn't to be perfect—it's to safely challenge your balance and build confidence over time.

Why Clock Touches Are Helpful

Clock Touches strengthen the leg you're standing on while encouraging your core muscles to stabilize your body. They also improve coordination by having you move your free leg in different directions without losing your balance.

Practicing this exercise regularly can help make everyday activities—like walking, climbing stairs, or changing directions—feel more stable.

How to Perform Clock Touches

Begin by standing tall with your feet hip-width apart. Position yourself near a wall, countertop, or chair if you'd like extra support.

Stand on Your Left Leg

Imagine you're standing in the center of a clock.

While balancing on your left leg, use your right foot to lightly tap:

• 12 o'clock (straight in front of you)
• 3 o'clock (to your right)
• 6 o'clock (behind you)
• If you're able, continue reaching across to 8 or 9 o'clock.

Then return in reverse order:

• Back to 6 o'clock
• Then 3 o'clock
• Then 12 o'clock
• Return your foot to the starting position.

Move slowly and stay in control throughout the exercise.

Switch Sides

Now stand on your right leg and repeat the pattern with your left foot.

Tap:

• 12 o'clock
• 9 o'clock
• 6 o'clock
• If comfortable, reach across to 3 o'clock.

Then work your way back:

• 6 o'clock
• 9 o'clock
• 12 o'clock
• Return to the starting position.

Tips for Success

• Keep your chest lifted and your eyes looking forward.
• Move slowly instead of rushing through the pattern.
• Lightly tap the floor with your moving foot rather than putting your full weight on it.
• Hold onto a stable surface whenever needed. Using support is part of exercising safely—not a sign that you're doing it wrong.

Keep Building Your Balance

Clock Touches are a great progression from basic standing balance exercises because they challenge your body to stay stable while reaching in multiple directions. Over time, you'll likely notice improvements in your balance, leg strength, and confidence with everyday movement.

Remember, everyone progresses at a different pace. Focus on steady, controlled movement and use as much support as you need. With regular practice, this exercise can help you continue building the balance and stability needed for daily life.