Last Saturday, our Physiotherapist, Elli, and Chiropractor, Erica, were invited to give a talk regarding fall prevention at 105 Gibson Center. We shared a lot of fall prevention tips and strengthening exercises. Let us review the exercises today! Make sure to do it near a wall or a chair as support if you know your balance.
Muscle Strengthening Exercises
1. Standing Hip Abduction
1. Stand with your legs shoulder-width apart and place a table or chair next to you for stability
2. Keeping the knee straight, slowly abduct the leg
3. Do 15 repetitions on each side
Start with support first, then gradually reduce support
2. Sit to Stand
1. Start by sitting straight at the edge of a chair.
2. Stand up straight using your heels to push down on the floor.
3. Slowly descend back down to starting position.
4. Repeat 10 times.
If the exercise is too difficult, chairs with armrests may be used to assist standing and sitting.
3. Heel Raises
1. Start by standing with a chair or other support in front
2. Lift the heels off the ground and hold for 5 seconds.
3. Slowly descend back down to starting position.
4. Repeat 10 times.
For an added challenge, heel raise with each foot individually while maintaining good balance.
4. Toes Raises
1. Start by standing with a chair or other support in front
2. Lift the toes off the ground and hold for 5 seconds.
3. Slowly descend back down to starting position.
4. Repeat 10 times.
For an added challenge, toes raise with each foot individually while maintaining good balance.
Balance Exercises
5. Single Leg Stance with Support
1. Stand straight nearby a chair or wall with a slight distance in between.
2. Raise one leg slowly.
3. Try to maintain balance for 30-60 seconds, only using the wall as support when necessary.
4. Repeat on both sides 3 times.
For a greater challenge, the exercise can be repeated with eyes closed.
6. Single Leg Clock
1. Stand near a chair or table for support
2. Lift up the furthest leg from the support, and swing the leg in each direction of a clock, going clockwise. Return to the original position after each swing.
3. Repeat 3 cycles and repeat for both sides.
Start with support first, and progress to using as little support as possible
7. Tandem Walk
1. Start with one foot in front of the other, with arms stretched out for balance.
2. Take the back foot and put the heel at the tip of the front foot.
3. Pause and make sure the body is stable before taking another step.
4. Repeat in a straight line 5 times, keeping as much balance as possible.
As a challenge, try putting down your hands to decrease stability during the walk.
8. High knee kicks
1. Stand near a chair or table for support
2. From standing, bend your arms 90 degrees at your sides
3. Start stepping in the same spot, raise your knees to waist height/touching your palms
3. Repeat two sets of 15 times
Start with support first, then gradually reduce support
9. Step Up with Support
1. Start in front of steps or stairs with feet shoulder-width apart.
2. Step up onto the step/stair with one foot and followed by the other foot, the feet should end at shoulder width apart.
3. Step down and repeat 15 times.
4. Repeat for both sides.
Start with support first, and progress to use as little support as possible
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