Turning on the spot

How to do the turning on the spot

1. Stand in a clear space about an arm's length from a kitchen counter, with a sturdy chair nearby so you can sit down if you need to. Place your feet hip width apart and stand up straight.
2. Choose a direction and start turning by taking small steps with both feet. Lift each foot clear of the floor rather than twisting on it.
3. Keep stepping until you have come all the way round and face the front again, with your feet back at hip width.
4. Stand still for a few seconds and let yourself settle before you turn the other way.
5. As it gets easier, try to finish the turn in fewer steps, as the voice guide suggests. Keep the steps even, and never spin on one foot to hurry it.

What you should feel

A brief sway each time a foot lifts, and small, quick corrections in your ankles and hips as your weight passes from one foot to the other.

Common mistakes

• Pivoting on one planted foot instead of stepping round.
• Turning quickly, which makes a stumble more likely.
• Watching the floor through the whole turn instead of looking where you are heading.
• Taking big, wide steps that throw your weight around.

How often

Many people begin with 2 to 3 full turns in each direction, resting between turns, once or twice a day. Your physio will adjust this.

From the clinic

Turning takes your head and eyes through a full circle, and that can bring on dizziness. If turning makes you dizzy, stop, sit still until it settles, and get medical advice the same day before you try again. If you have been told you have an inner ear problem such as benign paroxysmal positional vertigo (BPPV), or you get short spells of the room spinning when you roll over in bed, look up or bend down, check with your doctor or physio before you start. BPPV can be treated, so it is worth getting it checked first. If your physio has set this exercise as part of inner ear rehab, follow their plan, and they will tell you how much dizziness to expect.

Clear rugs, cables and pets out of the space, and keep a counter or sturdy chair close enough to grab at any point in the turn. Wear flat shoes that fit well and grip the floor, not socks, tights or bare feet. Someone who fell this past year, uses a walking aid, or takes medicines that cause drowsiness or dizziness should practice only with another adult standing close by, and start with half turns, keeping one hand on the counter, before trying a full circle. Ask your physio or doctor for a falls check before you begin. If a full circle is too much for now, standing turn to look behind is a gentler way to practice turning, with your feet staying still.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try turning on the spot. Twisting the body over a planted foot turns the hip inward or outward, and many surgeons ask you to avoid that for the first months after some operations. Small steps, lifting the feet each time, keep that twist to a minimum.

A sudden loss of balance is different. Call emergency services straight away for any sign of a stroke, even if it goes away: sudden dizziness with unsteadiness or falling over, a face that droops on one side, an arm you cannot lift or keep up, slurred or muddled speech, weakness or numbness on one side of your body or face, sudden blurred vision, double vision or loss of sight, or a sudden severe headache.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.