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Fall Prevention Exercises

Fall Prevention Exercises

Kids fall all the time and it is typically no big deal, just a little scratch or a bandaid needed. However, when the elderly fall it may lead to greater health complications that need to be taken seriously. When their balance or strength is challenged it may result in a broken hip or arm or a gash in the skin. In order to prevent a fall people can take medication, adjust accommodations around their home, or perform exercises to enhance their balance. In order to help, here are some examples of exercises one can perform. 

Sit-to-Stand 
1. Begin seated in a chair with your feet planted hip width apart on the ground.
2. Place your hands on the arms of the chair 
3. Using both your upper and lower body lift yourself out of the chair to a straight up standing position.
4. Lower yourself back down into the chair. 
5. Repeat exercise 10 times

Slow March
1. Stand with your legs hip width apart behind a chair.
2. Place your hands on the back of the chair.
3. Slowly bend  raise one leg up to a 90 degree angle to replicate a marching position.
4. Place your foot back on the ground to the starting position.
5. Repeat the exercise on each leg 10 times

 Heel Toe Rocks
1. Stand with your feet together facing the back of a chair. 
2. Place your hands on the back of the chair. 
3. Slowly shift your weight forward and pick up your heels to be on the balls of your feet. 
4. Then shift your weight back and lift up your toes to be on your heels. 
5. Repeat this exercise 10 times

Leg Swings
1. Stand with your feet together facing the back of a chair.
2. Place your hands on the back of the chair.
3. Keep your upper body straight and still the whole time.
4. Lift one leg straight out to the side approximately 45 degrees.
5. Bring your leg back down to the starting position.
6. Repeat with each leg 10 times

Advanced Straight Line Walk
1. Stand with your feet together and arms straight out to the side.
2. Slowly lift and place one foot directly in front of the other. Your heel of the moving foot should be up against the toes on the still foot.
3. Repeat step 2 with the other foot.
4. Repeat until you travel approximately 5 feet.

For all of these exercises, to make them more difficult, put less or no pressure in your hands when performing them.





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