Fall Prevention #3

Previously I wrote about the three sensory systems: somatosensory, visual and vestibular to help keep you balanced. Now that you have practiced those exercises which tap into each system, I wanted to put them all together and show you some additional drills. The multisensory system drills are fun and will challenge your abilities so please use caution when performing them. Please stop any of these drills if you become dizzy or disoriented at any time. Do not move on to the next drill until the first one can be performed with good balance.

     

  • While seated toss a balloon or ball against the wall and catch it.
  • Keepyour eyes on the object at all times.
  • Perform 20 – 30 reps.

           

  • Stand about 3 feet from the wall. Keep the shoulders relaxed, core tight and soft knees.
  • Toss the balloon or ball against the wall and then catch.
  • Keep your eyes on the object at all times.
  • Perform 20-30 reps.
  • To progress this exercise, stand on one foot.

    

  • Stand parallel to the wall.
  • Twist your mid section towards the wall and throw the balloon against the wall and then catch.
  • Relax your shoulders, engage your core and soften your knees.
  • Perform 20 – 30 reps.

     

  • If you do not have dots, use colored towels or socks to perform this exercise.
  • Step on each dot and then maneuver your opposite foot to another one as you go down the line.
  • To progress this, hold a balloon while keeping your eyes on the balloon and stepping on each dot.

         

  • Maneuver around cones.
  • Try not to touch them.
  • Go around like you are zigzagging and then try going forward and backwards.

 

I hope you have enjoyed the above exercises. It is very important to train all areas of the body, multidirectional and multisensory as we have done today. If you continue with the exercises, you will feel more comfortable maneuvering out in your everyday environment and hopefully never fall. These exercises will help you negotiate your steps around and on top of objects or interferences in your daily routine all while tapping into your multisensory system. If you have any questions regarding these or any other exercises please contact me at jantenbruin@comcast.net. You can also go to cdcinfo@cdc.gov for more information on a healthy aging program.

 

Take care and live actively!

Jan M. Ten Bruin

ACSM Certified Personal Trainer

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