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Exercises Designed to Reduce Risk of Falling

Posted by Eskaton on Sep 20, 2016 4:01:49 PM

Start today improving your balance and reducing your fall risk. Here are 10 easy moves for a healthy stance.

Please ask your physician if these exercises are right for you.

Posture
Sit up straight, chest lifted, engage the core.
Sitting up with back off the chair.
Engaging the core muscles to help you sit upright.
Shoulders down and back and chest lifted.

Shoulder Rolls
Keeping good posture seated, repeat 5 times.
Keeping good posture, roll shoulders backwards and forwards. 

Overhead Arm Reach
Seated, reach 1 o’clock, hold 5 seconds, switch sides, repeat 5 times each side
.
Right arm overhead if shoulders allow and stretch to 11 o’clock.
Hold 5 seconds as comfortable then switch to the left. Repeat 5 times.

Eskaton Fall Prevention Exercise Overhead Arm Reach.jpg

Arm Reach Across Chest
Seated, reach across chest, hold 5 seconds, switch sides, repeat 5 times each side.
Right arm across chest to stretch. Hold 5 seconds as comfortable then switch to the left. Repeat 5 times.

Eskaton Fall Prevention Exercise Reach Across Chest.jpg

Neck Turn
Hold 5 seconds, repeat 3 to 5 times as comfortable.
Keeping good posture, turn head to right slowly, hold 5 seconds and turn left, hold 5 seconds. Repeat 3 – 5 times as comfortable. 

Heel Lift/Toe Raises
Standing, using chair for balance, repeat 5 times.
Hands on back of chair, lift the heels off the floor, then press down and raise the toes to warm up and strengthen ankles. Repeat 5 times as comfortable.

Weight Shift Front and Back
Standing, using chair for balance, repeat 5 times.
Standing at the side of the chair, use one hand for balance – right leg steps forward, shifting your weight and comes back to center with legs together then switch to the left leg. Repeat 5 times as comfortable.

Eskaton Fall Prevention Exercise Weight Shift.jpg

Weight Shift Right and Left
Standing, using chair for balance, repeat 5 times each leg.
Holding on the back of chair, step with the right leg to the right side, shifting your weight, and then step to center. Repeat 5 times.

Knee Lifts
Standing, use chair for balance, repeat 5 times each leg.
Hold on to side of chair, lift right knee up and down, then left knee up and down.  Repeat 5 times.

Eskaton Fall Prevention Exercise Knee Lift.jpg

Side Leg Lifts
Standing behind chair, repeat 5 times each leg.
Lift right leg to right side just so toe comes off the floor if hip allow then back together.
Lift left leg to left and back together. Repeat 5 times.

As your strength improves, work your way up to 15 repetitions, only if it feels comfortable.

Eskaton Fall Prevention Exercise Side_Leg_Lift.jpg

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Topics: Information & Assistance, Wellness Tips

Eskaton is a nonprofit senior living community in the greater Sacramento area. With nursing, short-term rehabilitation, community living, and in-home services (including Home Support Services), Eskaton has nearly 2,000 staff committed to helping seniors receive the care they need while prioritizing independence. Learn more about Eskaton today and call us at 888-684-6554.