Balance &
Who can I contact?
Michael E. Rogers, PhD
Wichita State University
Preventing Falls
1-316-978-5959
What is balance?
Phil Page, PT, ATC
Postural stability is the ability to
1-800-321-2135 ext. 350
maintain the body s center of gravity
The Hygenic Corporation
within its base of support; this is
commonly referred to as balance .
ALWAYS CONSULT YOUR PHYSICIAN BEFORE
cares
Adequate balance is required in gait
BEGINNING ANY EXERCISE PROGRAM.
and other dynamic activities to prevent
THIS GENERAL INFORMATION IS NOT INTENDED
Clinical & Rehabilitation Exercise System
TO DIAGNOSE ANY MEDICAL CONDITION OR TO
falls. Postural stability is controlled in
REPLACE THE ADVICE OF YOUR HEALTHCARE
the body by means of several systems:
PROFESSIONAL. DISCUSS A SPECIFIC EXERCISE
PRESCRIPTION WITH YOUR HEALTHCARE
the visual (eyes), vestibular (inner ear
PROFESSIONAL. IF YOU EXPERIENCE ANY PAIN OR
balance), and proprioceptive systems.
DIFFICULTY WITH THESE EXERCISES, STOP AND
CONSULT YOUR HEALTHCARE PROVIDER. By Michael E. Rogers, PhD &
Unfortunately, older adults often have
Phil Page, PT, ATC
deficits in all of these systems.
Recommended Thera-Band Products
Falls are a leading cause of injury
How to improve balance.
and death in adults over 65 years
old. As many as one in four
The proprioceptive system relies on
persons over the age of 65 will
information from the joints and muscles
fall in their home. Falls often
to coordinate unconscious reflexes in
result in fractures of the hip and
order to maintain balance. These auto-
hand. As a result, prevention of
matic reflexes are known as balance
falls is of paramount importance
Exercise Ball Lower Stability
strategies. Balance training, walking,
in older adults.
Body Kit Trainer
and resistive exercise are used to
Older adults are especially at risk
improve gait and balance strategies,
Available From:
because of impairments in
and to decrease fear and risk of falling.
balance. However, several other
factors may increase risk of
Before beginning any balance training
falling, including: poor strength,
program, be sure and consult with
medications, dizziness, and
your healthcare professional. They will environmental factors, such as
slippery surfaces or obstacles in
perform a comprehensive assessment For more information, visit
the home.
www.Thera-BandAcademy.com
of your balance and can prescribe a
2001. The Hygenic Corporation. This page may be
specific program for you.
reproduced by professionals for patient use only.
Thera-Band and Associated Colors are trademarks of The
Hygenic Corporation. Unauthorized use is strictly prohibited.
1-800-321-2135 www.thera-band.com
P03747
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Exercises to Improve Balance
PERSONS WITH SEVERE BALANCE DEFICITS SHOULD EXERCISE UNDER CLOSE SUPERVISION.
Thera-Band Stability Trainer
Thera-Band Exercise Ball Thera-Band Resistive Exercisers
Perform these exercises first on a firm surface. Progress Perform these exercises first on a firm surface. Progress
Perform these exercises first on a firm surface. Progress
to the Stability Trainer. Use a chair or other support to to the Exercise Ball.
to the Stability Trainer. Repeat each on both legs. Use a
help maintain balance.
chair or other support to help maintain balance.
BEGINNER
ONE-LEG BALANCE:____________
Balance on one leg. Begin on a
firm surface and progress to the
Stability Trainer. Use a chair for
support if needed. Repeat on
other leg.
HANDS AND KNEES:____________
Begin on hands and knees, keeping
back straight. Progress to lift opposite
CALF RAISE:____________
arm & leg. Alternate sides.
Balance on one leg. Go up
onto your toes. Begin on a firm
INTERMEDIATE
surface and progress to the
Stability Trainer. Use chair for
support if needed. Repeat on
other leg.
HIP RAISE:____________
4-DIRECTION KICK: Perform kicks in 4 directions
Balance on one leg. Lift your hip
against the band. Hold & slowly return. Repeat on
HANDS AND FEET ON BALL:___________
upward. Begin on a firm surface
other leg. Use chair for support if needed.
Begin on the ball with hands and feet
and progress to the Stability
on the floor. Progress to lift opposite
Color_____________ Reps_____________
Trainer. Use chair for support
arm & leg, keeping back straight.
if needed. Repeat on other leg.
Alternate sides.
CHAIR SQUATS:____________
ADVANCED
Hold band or tubing at waist.
HIP EXTENSION:____________
Keep elbows straight. Slowly
Balance on one leg. Extend your
lower to chair by bending knees
hip behind your body. Begin on a
and hips; keep back straight.
firm surface and progress to the
Return to standing.
Stability Trainer. Use chair if
needed. Repeat on other leg.
Color__________ Reps___________
KNEE BEND:____________
SIT TO STAND:____________
ANKLE FLEXION:
Balance on one leg. Bend your
Begin sitting on the ball with feet on the
Pull toes back toward head
knee. Begin on a firm surface
floor. Stand up. Use support if needed.
against band or tubing.
and progress to the Stability
Carefully return to sitting on the ball.
Slowly return and repeat.
Trainer. Use chair for support if
Color________ Reps_________
References: Tinetti et al. 1994, NEJM 331 (13) : 821-827
needed. Repeat on other leg.
Topp et al. 1996, Clin Nurs Res 5 (4) : 407-427
Rogers et al. 2001. J Occup Rehabil 11 : 291-298
A L WA Y S C O N S U L T Y O U R P H Y S I C I A N B E F O R E B E G I N N I N G A N Y E X E R C I S E P R O G R A M
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