Fall Prevention Exercises – Ask Doctor Jo

Fall Prevention Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. I have a
lot of people ask me, “you always talk about your dogs, do not like cats?” Of course
I like cats! I just don’t have any. And so my DJ kitty is going to help me show you
some fall prevention exercises. Let’s get started. Ok so we’re going to start off with some
walking exercises. And the thing to help with the fall prevention, make sure
you’re in a safe environment, make sure you have a wall or a
countertop something sturdy to hold on to while you’re doing these, or have
somebody with you just in case. Also if you have a cane. use the cane unless
you have somebody with you to practice these. So we’re going to start off with
some forward and backwards walking, but to make it a challenge, you’re going to
do some head movement. So we’re going to start here. I’m just going to do a
side-to-side head movement while I’m walking forward, and then a side-to-side
head movement while I go backwards. So it doesn’t have to be fast. Just as you’re
walking kind of look side to side. Again you don’t have to go quick, otherwise you might get
dizzy and fall. But just making your body get slightly off balance and making
your body challenge itself by looking in different directions. So just start off
with maybe doing 20 feet each way and then take a little break because you
might start feeling a little dizzy. If you start feeling a little dizzy,
definitely stop. Then the next one is looking up and down while you’re walking.
So forwards just up and down, and then backwards up and down. So again you don’t
have to do a quick head movement, you can even go a little bit slower than me if
you feel like you have to kind of make sure you get steady as you’re going. But
just kind of constantly moving it at your own comfortable pace. The next one,
you definitely want to start off with this one not doing head movements, the
best way to find your balance is to find something in front of you and focus on
that the whole time. Sometimes people want to look at their feet, that actually makes it a little bit
harder. So five spot on the wall or light switch on the wall and focus on it. And
now you’re going to do what we call a tandem walk. Which is one foot in front
of the other. If you can, you really want your heel and
your toes to touch, not giving big space. But if you can’t that’s ok. Then kind of
slide them a little bit. So it’s either this, if you don’t feel completely
comfortable. This if you feel a lot uncomfortable, but if you want to
challenge yourself one right in front the other while you’re walking. Oh see people do fall a little bit even
if they have good balance. And then just walking back and forth. See I was, I was
talking, I wasn’t actually focusing on a spot in front of me. So make sure you
focus on that spot. See it became a lot easier once I kept my head forward and
focus on something. So one foot just right in front of the other. Alright so now I’m gonna grab a chair
for some balance if I need it. These are going to be some standing
balance exercise. So now you’re just going to put your
feet as close together as you can. So nice and close. Again this is another one
if you don’t feel comfortable with him touching, you can open them up just a
little bit, but you want it to be more narrow than shoulder-width apart. Nice and close together, and then again
you’re going to do those head movements. So if you need to hold on to something, start off holding on something, and then
work your way up to not holding onto something. So just a little side to side.
Again you know, focus on a certain point one way and then a certain point
the other way. And just back and forth, maybe five times on each side. And then
up and down. Again kind of focus on the spot of top and then maybe the tip of
your toes looking down. If that becomes really easy, then you can do that tandem
but staying in one spot. So again if you need that little bit of
holding, on even if it’s just a finger, that’s fine. And then again doing your
head turns side to side. And it is a little bit tougher if you don’t have
shoes on, so if you want it to be a little more stable gets a nice solid
shoes and that will help you out a little bit. And they make sure you’re
switching sides as well doing your side and then also doing your
up and down. So kind of just a nice smooth motion. Doesn’t have to be fast. You
can you slow it down just a little bit if you want to to kind of recover from
it being off balance just a little bit. The next thing is going to be working
your hip muscles because our hip muscles have a lot to do with our balance. And if
these are weak a lot of times you become off-balance, and if that gives out, then
you might end up falling so making sure you have strong hips is always very
important too. And make sure you do both sides. I’m just going to do a couple on each
side. so start off leg as straight as you can. Toes pointed out in front of you, and then a little kick to the side
doesn’t have to be a big kick, make sure you stay nice and upright, and then a
little kick across. So just a nice smooth back and forth kind of motion. Just start
off with maybe ten of these, work your way up to 20-25. If they become really
easy you can add some ankle weights on there. And then you’re going to do a
front-to-back motion, but still keeping that leg nice and straight, and just
front-to-back. Just kind of a nice movement. If you feel like you’re
wiggling around a lot, hold on make sure you have a little more
balance, and then it becomes easy then you can go back to one finger or even
try it without holding on. And then you also want to strengthen your ankles
because of the ankles and the hips are equally important in our balance. If our
ankles are weak, then when we’re stepping, we’re wiggling a lot and that might make
us fall. So we want to make sure and prevent those risk of falling. So feet
about shoulder-width apart. If you need to hold on something, go ahead and hold
on something, and then just bring your heels up off the ground high as you
comfortably can and then try and slowly come back down. So it’s not coming up and
then just plotting back down, it’s that controlled movement of nice and slow
coming back down. So really working those calf muscles, those ankle muscles, to
control that movement. Start off again about ten work your way
up to 20-25. If that becomes easy, then you can just do one foot at a time and
still slowly coming back down. So there you have it. Those were your exercises for fall
prevention. If you have any questions, leave in the comment section. If you like check out
some other videos go to AskDoctorJo.com And remember, be safe, have fun with the DJ
kitty, and I hope you feel better soon.