14 Dec Exercises that will Improve the Balance of Elders
Elder Care in Laguna Woods CA
At some point, most older adults will suffer from a fall-related injury that will land them in the emergency room. These injuries may include a broken hip or bone, making it difficult for these seniors to move about their home or get their daily responsibilities done. Most of these injuries are preventable, but the seniors lack the balancing, strength, and flexibility skills they need to prevent it from happening.
One way to lower your loved one’s risk of falling is to have an elder care provider take care of them and make sure they are safe at all times. Another way, with their doctor’s approval, is to engage in the following exercises to help improve their balance.
- Hip circles. Have the elder get on their hands and knees, lifting one leg out to the side, then back, up, and down. The end result will be a large circle that is formed with their leg. Do 10 clockwise circles, then 10 counterclockwise. Repeat on other side. Make sure the lower back is still at all times. Once the elder seems to be more flexible, they can increase their repetitions.
- Land backstroke. This move can help the mobility in both the mid-back and shoulders. The elder will need to lie on their back with one leg bent. Reach overhead with the right arm as if doing a backstroke. They will then return the arm to their side, repeating this move with the other leg and left arm. This move should be done 10 times on each side.
- Squat. This is the perfect move for strengthening their core muscles and the big muscles in their legs. With the back straight and the core tightened, their trunk should drop down and back, as if sitting in a chair. They should then hinge from their hips. Stand and repeat.
- Split squat. The elder should stand with one foot about 18 inches ahead of the other. The trunk should then be lowered until the front thigh is parallel to the floor. Rise and repeat on the other side.
- Medicine ball rotation. In order to strengthen the muscles in the arms, your loved one should try this move. To begin, make sure the abs are engaged. Then, establish a squat position, swinging the ball to the right. Swing the ball to the left and over the shoulder. Repeat.
Older adults who increase their balance will have fewer mobility problems and accidents that can easily occur at their home. Encourage your loved one to try these moves to help them increase their strength and fitness level.
If you or an aging loved one are considering hiring elder care in Laguna Woods, CA, please contact the caring staff at Care Partners at Home. Contact us at (949) 556-3433.