NGF & Suzanne Krupskas Exercises for Everyone

BALANCE: Prevention of Falls

When we're in our 20's, 30's, 40's we typically don't think about our balance too much. But once we reach the 50 range we begin to realize that at times just simply turning around when we're standing as we're reaching for an object, may make us feel imbalanced. We most often train our bodies to move and walk forward, sideways, rarely backwards, and very rarely turning our bodies around (1/2 turns and full turns). However, when we turn our bodies around to reach for an object we challenge our equilibrium, vestibular system (section in the brain controlling our balance), and muscle strength.

When our balance is good, we don't even think about it. But when it's off, we feel asymmetrical, lopsided, perhaps unsafe - feeling as if we're going to fall. A list of a few reasons why we may feel imbalanced:

To maintain or improve your balance the areas to work on are:

1. Practice functional standing activities: (ie: reaching for an object on a top shelf - in front of you and on a diagonal)

2. Quadricep strengthening: (quadriceps are the largest and longest muscles in the body located in the front of the thighs). When the quadriceps are strong, the body eventually becomes more upright and more stable.

3. Core strengthening: (strengthening the abdominals, pelvis, and back)

The following are 8 various exercises that will ultimately help to improve balance and stability. Before beginning any exercise program consult with your physician first. It is medically suggested to perform the exercises 3 to 4 times weekly. Exercises should never cause any pain.

• One Leg Stand:
  a) supported - stand in front of a counter or a back of a chair, hold onto the surface with a 2 finger touch with both hands, stand on your right leg as you lift your left leg up (bend the knee)...stand for 30 seconds...then reverse leg positions / 2 sets.
  b) unsupported: do not hold onto any thing, place hands in front of you with palms touching, lift your left leg up as you stand on your right leg...stand for 30 seconds...then reverse leg positions / 2 sets.
  
  
• Side-Stepping:
  a) supported - stand in front of a counter, hold onto the surface with 2 finger touch with both hands, side-step to the right taking 5 to 8 steps then reverse and side-step to the left taking 5 to 8 steps...repeat for 5 sets.
  b) unsupported - same movement but now do not hold onto any surface, place hands on your pelvis...5 to 8 steps to the right then 5 to 8 steps to the left...repeat for 5 sets.
  
  
• Turning:
  Perform half turns to the left then return to starting position, then perform half turns to the right then return to starting position 3 sets for each way... then perform full turns clockwise then counterclockwise...3 sets for each way. (If the exercises make you feel too dizzy...then perform only 1 set of each).
  
  
• Modified Squats:
  Stand on a 2 to 3 inch book with your heels on the book and the soles of your feet on the floor, legs are hip width apart, lean your body forward as you bend at your waist approx. 30 degrees, place hands on pelvis, bend your knees approximately 20 degrees as you go down then slowly return to starting position ..10 to20 repetitions.
  
  
• Calf Raises:
  Stand with your legs hip width apart, knees are slightly bent, place your hands on your pelvis, your body is upright, raise up on the balls of your feet then down...20 repetitions...(if you feel unsteady, hold onto a counter or a back of a chair).
  
  
• Knee Extension:
  Sit on a firm chair, unsupported back, place towel rolls under your knees and thighs, straighten your knees keeping both legs together then lower...20 repetitions...then another 20 repetitions with a 3 second hold. (to challenge your muscles use light weight ankle-weights - 2 to 4 lbs.). (If you are just starting out with the exercises, I would recommend no weights...then in 2 weeks go up to 2 lbs.)
  
  
• Modified Sit-Ups:
  a) Lie on your back, knees are bent, place your hands under your head (overlap your hands), elbows flared out, raise your head and shoulders up and down...20 repetitions;
  b) same position: elbows are up towards the ceiling, raise your head and shoulders up and down...20 repetitions.
  
  
• Bridging:
  Lie on your back, knees are bent, head down, arms by your sides, raise your buttocks up approx. 5 inches and hold that position for 3 seconds...then lower....repeat for 20 repetitions.
  
  

If you stay with the outlined program you will eventually notice in approximately 4 to 6 weeks you'll have more stability, better balance, a healthier YOU!

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