Exercises to improve stability and balance

Can anyone recomend exercises to help you get up after kneeling down. I really struggle to do this now and it scares me as i didnt realise how weak my legs have become since i had to give up running and aerobics after back problems!!!

Try some squats with your back to the wall and slide your bum down with your arms out straight in front of you.

Simple knee raises alternate knees lift to the horizontal and hold for 5 seconds.

Stand the bottom step with heels overhanging the step then raise your heels up and then down 10 times.

All of these can be done in sets of 3 times as long as you are otherwise fit and healthy of course, if anything hurts then stop.

Sets of 10, 3 times.

I would definitely recommend Tai Chi it helps with flexibility and balance. We are a mixed group at my class from beginners to experienced and everyone is very encouraging and supportive. It is also a good way of meeting new people and enjoying social time together.