Falls are the leading cause of both fatal and non-fatal injuries in older adults. Statistics show that people over 65 have a 25% chance of having a fall. However, the good news is that it’s also been shown that falls are completely preventable by people in the very same age group, as well as decrease the impact of the consequences they have.In this class, Mikey and I demonstrated balance improvement, as well as shared some proven techniques to help prevent or minimize the risk of falls.
There are five factors that go into it:
1) Overall Strength – preventive measure against falls
2) Reflexes – needed to adapt to sudden changes quickly
3) Proprioception – a sense of self-movement and body position
4) Inner Ear – helps minimize disorientation
5) Moving Without Relying on Vision (Body Awareness)
Working on these five factors will greatly improve balance, circulation, and full-body awareness. Our goal is to achieve balance through Yoga, Qi Gong, and Tai Chi.
Exercise #1: Ankle Warmups
Balance starts in our feet, and we need to make sure that those are strong, flexible, and coordinated. We rarely move our feet beyond moving forwards and backward, which can cause our feet to be stiff, and limited in their movement. These exercises will loosen the multiple joints in our feet.
Exercise #2: Ankle Warmups (Variation)
Exercise #3: Knees
Exercise #4: Knees (Variation)
Exercise #5: Hips
The hips play a big role in maintaining your center of gravity. It is really important since we can’t get the hips shifted when losing our balance.
Exercise #6: Hips (Variation)
Great exercise for dynamic balance — which is your balance while moving.
Exercise #7: Back, chest and shoulders
Since we do so many things with things that are right in front of us right, we want to also work on freeing up these areas.
Exercise #8: Back, chest and shoulders (Variation)
This exercise focuses on correcting posture by opening the chest and to counterbalance a lot of those forward movements that we do throughout the day.
Prep: You will only be needing your body for this. (If necessary, feel free to take a face towel to join your hands)
Position: We want to also work on opening backward, so bring your hands behind you and lace your fingers. If your hands don’t reach, you can use a towel or something similar to bring your hands together behind you.
• From the starting position, draw your shoulders up back and pull them down
• Slowly straighten your elbows.
• You’re gonna feel a nice deep stretch across your chest, shoulders, and all through your spine.
• Breathe three times make sure your neck is comfortable & relaxed.
• Keep your chest open.
• As you exhale release your hands and let them slowly come back to the center.
Exercise #9: Spine Exercise
Exercise #10: Spine Exercise (Variation)
Exercise #11: Forward and Back Bend
Exercise #12: Neck Exercise
Exercise #13: Neck Exercise (Variation)
Exercise #14: Neck Exercise (3rd Variation)
Exercise #15: Jaw Exercise
When we are under a lot of stress, the jaw could hold a lot of tension. This manifests when we grind our teeth while we sleep.
Exercise #16: Face Exercise
Exercise #17: Face Exercise (Variation)
The purpose of this facial exercise is to stimulate all the different parts of your head to revitalize energy points in the blood circulation.
Exercise #18: Ears Exercise
Ear pulling sort of creates a vacuum and allows for the blood to flow more in these areas. Ears also have a lot of energy points, and this exercise will relieve some stress and tension.
Exercise #19: Eyes Exercise