Don’t forget to practice balance! Did you know that:
- Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults. Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths. (U.S. Centers for Disease Control and Prevention)
- Even in athletes, flawed movement patterns and poor balance frequently cause painful joint injury such as foot and ankle problems, ACL knee injury and lower back pain.
- Lets’ get started! Guidelines for fall prevention state that to be successful, at least 12 weeks (one to three times per week) of prolonged exercise is required. (American Geriatrics Society and British Geriatric Society 2011)
Balance is maintained using three systems in the body. Discover which system is strongest for you?
- Sensory System: Stand in Tightrope Stance and Feel your Feet Working
- Ocular System: Stand in Tightrope Stance and Try Closing your Eyes. Oh boy!
- Vestibular System (Inner Ear): Stand in Tightrope Stance when you have a bad cold. Tricky!
Exercises
Tight Rope Stance Holding Wall Progressions: no wall hold or close eyes
Single Leg Balance and Reach Holding Wall Progressions: no wall hold or stand on Bosu
Calf Raise Holding Wall Progressions: no wall hold or try single leg
Mat Bird Dog Legs Only Progressions: arms only or opposite leg – arm
Core Side Plank Knees Down Progressions: knees up or look up at top arm
Stability Ball March Holding Ball Progressions: gradually take away hands