Top Balance Training Techniques for Fall Prevention

It’s a good idea to include balance training along with physical activity and strength training in your regular activity.

Balance training is an important and effective part of fall prevention. Performing safe home exercises can help strengthen your lower body to promote balance and reduce your overall fall risk, among other health benefits. Physical activity, including exercise, reduces falls by 13% to 40%.

Nearly any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance.

Also, fall-proof your home to ensure your safety and help prevent falls. Follow the link below for home safety tips:

https://www.cdc.gov/steadi/pdf/check_for_safety_brochure-a.pdf

Key Movements For Getting Up Off The Floor

Step	Description	What’s Needed	Exercise (s)
1	Roll Over to side	strong shoulders & core	Wall Pushup, Plank, Bicep Curl – 1 ft
2	Push up to seated position	strong shoulder & chest	Deadlift, Woodchop Lateral raise  – 1 ft
3	Shift weight to  hands & knees	agility & strong chest muscles	Bird Dog, Standing  Squishy Ball
4	Step 1 foot forward	glute & leg strength	Wall sit, Half Squat 1 leg – 3 way kick Calf Raises
5	Stand up	good balance & leg strength	Step Up, Tight Rope, Knee Extensions, Single Leg Stance

Exercise Instruction

The specific exercises below are designed to enhance your balance and are beneficial to include in your daily routine and can help improve your stability.

Always check with your health care provider before beginning a home exercise program. For safety during these exercises, position yourself near a sturdy surface that you can use for support.

Wall Push-Up

1. Place hands against a wall ~ chest height.
2. Step back ~1 or 2 feet with body at 45-degree angle.
3. Lowering body toward wall until nose is almost touching wall.
4. Press body back up to start position.
5. Repeat for 10 – 15 reps.

Wall Plank

1. Place hands against a wall ~ chest height.
2. Bend elbows until you are supporting your body weight on your forearms.
3. Maintain a flat back, hold for up to 30 seconds.
4. Don’t forget to breathe & engage abs (abdominal muscles).

Bicep Curl – on 1 foot

1. Look straight ahead; stand on left leg.
2. Arms at sides; palms facing forward; hands grasping dumbbells.
3. Back straight; shoulders rolled back.
4. Bend elbows at sides, slowly bring dumbbells up; do not arch back.
5. Slowly lower dumbbells to start position, breathing in. Do 10 reps
6. Repeat standing on right leg for 10 reps.

Deadlift

1. Hold a pair of dumbbells in front of you with an overhand grip (palms facing the body.)
2. Hinge forward slowly.
3. Bend at hips, bending the knees, lowering the dumbbells to the ground without allowing back to round.
4. Brace core and lift back to the starting position.

Wood-Chop

1. Stand, feet shoulder-width apart; hold dumbbell w/ both hands.
2. Engage core, keep feet and knees pointing in same direction. Keep arms straight; breathe out as you twist torso.
3. Rotate torso to the right & raise dumbbell until over right shoulder.
4. Squat as you rotate torso to the left and bring the dumbbell diagonally across the body until it’s close to your left hip.
5. Repeat and then switch sides.

Single Leg Stand w/ Lateral Raise

1. Look straight ahead; stand on left leg.
2. Arms and hands at sides with dumbbells.
3. Raise arms out from sides to shoulder height.
4. Slowly lower dumbbells to start position. Do 10 reps.
5. Repeat standing on right leg-10 reps.
6. Maintain good posture; breathe.

Bird Dog (coordination that builds core stability & capacity for large movements)

1. Start on all fours, wrists under shoulders, knees under hips.
2. Lift right arm and left leg off floor at same time; extend both to straight; reach w/ fingertips.
3. Lower down & switch sides.

Standing Bird Dog

1. Stand back against a wall with arms at sides.
2. Shift your weight back to your hands and, simultaneously raise your right arm off the wall and left leg off the floor at the same time.
3. Do not to rotate or twist your spine and maintain a neutral spinal position. Use a support if needed.
4. Continue for 10 repetitions, alternating hands and legs.

Squish Ball – Inner Thigh Squeezes

1. Seated, place a ball between knees.
2. Press knees together squeezing ball, hold for 5 seconds.
3. Slowly release pressure.
4. Repeat 8 to 10 times. Rest, do another set.

Wall Sit

1. Stand w/ back pressed against wall.
2. Slide down into a sitting position by moving feet forward & lowering buttocks.
3. If pain restricts range of motion, only lower as far as you can with control.
4. If you can, lower yourself until your thighs are parallel to the floor.
5.  Hold this position ~ 10 seconds, longer if possible.
6. Over time, increase the duration for wall sit for up to 60 seconds.

3-Way Leg Kick

1. Stand on 1 leg (soft knee).
2. Raise other leg out in front.
3. Keep extended leg straight; return it to center.
4. Gently lift the same leg out to the side & back down.
5. Extend leg behind & back down.
6. Perform 6 repetitions with each leg.

Half Squat (improves balance, strengthen knees, legs, & hips)

1. Bend your knees as comfortably as possible while holding the chair.
2. Resume standing position. Use a chair for support, if needed.

Calf Raises (helps w/ walking on uneven ground)

1. Stand straight, rise on toes as high as possible, keep heels off ground.
2. Slowly return to normal position.

Step Up

1. Using a step, step up carefully w/ left leg.
2. Balance & count to three, then lower down slowly.
3. Do the same with right leg. Use a support, if necessary.

Tight Rope

1. Put left foot in front of right foot. Heel of left foot touches toes of right foot. Put body weight on left heel.
2. Place right foot in front of left. Heel of right foot touches toes of left foot. Shift body weight on to right heel.
3. Walk this way for 20-25 steps.

Knee Extensions

1. Sit in a chair and straighten out the right knee for a few seconds.
2. Repeat w/ left leg.
3. Repeat these steps 12-15 times for each leg.

Single Leg Stance

1. Place a chair to your left.
2. Stand next to chair w/ arms at side and feet together.
3. Lift right hand above head, followed by your right foot.
4. Hold the position for 10-15 seconds.
5. Repeat the same action on the left side, placing the chair to your right for support.