• FLEXIBILITY
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• BALANCE
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• STRENGTH
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• ENDURANCE

Falls In The Elderly

Falls in the elderly population are in part due to age-related decline in muscle strength and joint range of motion.

Exercises like the clock reach, which add to lower and upper body strength and flexibility, will help in reducing the risk of falls.

In this exercise we are using the arm and head to destabilize our center of gravity.

With our arm extended and positioned to the side and to the rear, we must compensate by altering our ankle strategy on order to not buckle at the knees.

This will come in handy during the day when we reach over the stove, up to shelves or when shopping at the supermarket.

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Clock Reach

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Purpose of this exercise

• Improve your static or "standing" balance.
• Strengthen your ankle and hip muscles while adding to your shoulder and upper body range of motion.

How to do it:

Step 1

• Begin by holding on to a chair  with your left hand.
• Visualize a clock with 12 in front and 6 behind.

Step 2 

• Stand on your left leg and bring your right arm to 12 o'clock.
• Then reach to 3 and 6 o'clock.
• Repeat with the other side.

Breathing:

• Breathe normally while exercising, in through the nose and out through the mouth.

Tips:

• Lift your chest and stand tall.
• Look at a point on the wall at eye level.
• Only reach as far as comfortable. If you cannot reach 6 o'clock, or if it is painful, only reach to 3 o'clock.

Take it up a notch:

• Hold on with one finger or even let go of the chair completely.
• Add a one pound weight to your wrist or ankle for a more challenging workout.

Watch These Balance Exercise Videos

1. Single limb stance: 
   
   • A great place to begin with fall prevention in the elderly is with the simplest standing balance exercise. Hold on to a chair and balance on one leg. 
   • This is a great place to begin to feel your center of gravity over your ankles. This is your goal, maintaining your center over your ankles.
   • Try a few seconds balancing on each foot. Work up to a minute if you can. Then begin to hold on with one hand, then one finger and finally try to let go completely.
   
   
2. Eye tracking:
   
   • Move on to the other exercises for balance with static standing exercises as you gain confidence including this exercise which targets your vision and vestibular system.
   • This exercise can sometimes make you dizzy. If this happens, stop the exercise. Try it again with smaller head movements next time.
   • Gradually you will learn to do it correctly.
   
   
3. Clock reach:
   
   • Make sure to hold on to a chair when attempting this exercise to prevent falls in the elderly. Don't reach back too far if you have pain in your shoulder.
   • (Use your one pound wrist weight here to increase your workout.)
   
   
4. Staggered stance:
   
   • Also hold on to a chair when trying this exercise for elderly balance problems. Let go of the chair for a few seconds at a time if you feel comfortable.  
   
   
5. Single limb with arm:
   
   • Look up from your feet when balancing and pick a spot at eye level in front of you to improve falls in elderly. Lift your chest and bring your shoulders back.
   • Breathe in through your nose and out through your mouth
   
   
6. Balancing wand:
   
   • This is a fun exercise and easy to do. Use a cane, broom or even an umbrella.  Don't have too much fun with these balance exercises for elderly!
   
   
7. Knee marching:
   
   • Try this one next to a counter so you can hold on when performing knee marching. This is also a great cardio exercise and for leg muscle weakness.
   
   
8. Body circles:
   
   • This exercise for improving balance can be a little tricky. Keep a chair nearby if you are uncomfortable without one.  Make sure your knees and hips are kept straight when you circle.
   
   
9. Heel to toe:
   
   • The moving exercises are the most difficult. Only try this balance exercise when you have become good at the preceding exercises.
   • (If you have masking or painters tape, place an 8 to 12 foot piece in a straight line on the carpet or floor. This will allow you to maintain a straighter line when performing the walking exercises.)
   
   
10. Grapevine:
    
    • Seniors who dance will be more familiar with these balance exercises. Try it in your kitchen holding on to the counter.
    • Walk several steps in one direction, turn around and walk back. Continue for several minutes. Gradually hold on less and less until you can take a few steps without holding on.
    • It may take a while, but keep practicing...you'll get it sooner or later!


11. Stepping:
    
    • This series of stepping exercises for falls and the elderly are very challenging. You may have a stable family member demonstrate these for you first.
    
    
12. Dynamic walking:
    
    • Try these exercises to improve balance only when you feel confident and have a helper in the home. 
    • Give them a try when you are stronger and more sure of yourself. These exercises are great to do with someone else.
    • Holding hands with a stable family member will make these exercises easier and safer. (This is where you may use your pad of paper or a small book when walking.)

Do you like these exercises? Did you know you can download the exercises along with a 4 week exercise program?.