Improving Balance and Flexibility for Life!

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Theodore Sutton
5 years ago
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1 Improving Balance and Flexibility for Life!

2 Overview Today we ll cover: The difference between static and dynamic balance Mechanisms the body uses to balance FAB Balance Assessment How to improve balance Flexibility assessments How to improve flexibility How balance and flexibility are related

3 Different Types of Balance Static Balance Ability to control postural sway during quiet standing Dynamic Balance Ability to react to changes in balance and anticipate changes as the body moves

4 How does our body balance itself? 3 systems: Somatosensory Vestibular Visual

5 Somatosensory Input from touch and tactile sense Skin, joints, and muscles i.e. the bottoms of your feet can tell what surface you are standing on

6 Vestibular Part of the inner ear that provides info on head movement Detects head tilt and assists in balance

7 Visual Information from vision about body position relative to environment i.e. depth perception, peripheral vision

8 Balance Assessments

9 Why do we perform assessments? 1/3 older adults falls each year This can cause fear of movement which leads to inactivity Assessments used to gage balance and fall risk Injury risk is increased with inactivity

10 F.A.B. Assessment Assesses balance in older adults by testing all sensory input systems Highly reliable Series of 10 tests that assess static and dynamic balance (will perform 4 during assessment week)

11 F.A.B. Assessment Static Assessments Stand with feet together, eyes closed Stand on one leg Stand on foam with eyes closed Dynamic Assessments Reach forward to retrieve object Turn 360 Step onto and over 6in bench Tandem walk Walk with head turns Two-footed jump Reactive postural control

12 How do we improve static and dynamic balance?

13 Start with Posture! Shoulders back and down Hips neutral Shoulders hips and ankles all in line (if possible) Let s Practice!

14 Strengthening Muscles Joints involved in balance: Ankle Knee Hip Core In that order! Resistance Training Necessary for balance!

15 Example Exercises Ankle: Plantar flexion, dorsiflexion Heel raises Eversion and inversion with resistance band Knee: Knee extension Up-and-downs Hip ab/adduction with band Hamstring curls

16 Example Exercises Hip: Bridges Clams Gorilla walks Glute kick backs Core: Bird-dog Deadbugs Marching plank

17 Improving Static Balance Practice! No better way to improve balance than practicing balance activities! Muscles involved need to be strengthened: Muscles around ankle, knee, hip, core Sample Activities: Quiet sitting (on stability ball) or standing Then take something away! Ex: standing with feet tandem, standing on airex pad, feet together, eyes closed

18 Improving Dynamic Balance We practice this everyday just by moving around! Ex: Sit-to-stand Tandem walk Changing base of support Walking with knee raise Weight transfer Etc.

19 Flexibility

20 Flexibility Assessments Sit-And-Reach Lower body flexibility Primary muscles testedhamstrings, low back, and ankle flexors Tightness may indicate risk for low back pain and bodily injury Back Scratch Upper body flexibility Primary muscles testedshoulder girdle (internal and external rotation and mobility) Tightness may indicate increased risk for shoulder & neck pain

21 Why are flexibility assessments important? Tests to see if there is tightness in muscle groups Tightness may lead to higher risk of injury during exercise The higher flexibility, chances are the lower the pain in that area Blood flow increases as flexibility increases Movement and posture improve

22 Tips for proper stretching! Try to stretch all muscle groups 7 days per week! Stretch until you feel mild discomfort (NOT PAIN) Hold each stretch for seconds HOLD the stretch instead of BOUNCING

23 Improving Lower Body Flexibility Example lower body stretches: Hamstring stretchstanding, seated, or laying down Ankle rolls Child s pose Cat-cow Calf stretch Let s try some!

24 Improving Upper Body Flexibility Example upper body stretches: Pulling rope behind back (to the side/ up and down) Handcuff stretch Chest opener (on foam roller or standing) Upper trap, levator scap stretches Shoulder stretch Let s try some!

25 How are balance and flexibility related?

Balance and Flexibility According to ACSM: Flexibility enhances postural stability and balance Flexibility is important because Lack of ankle mobility leads to lack of

26 Balance and Flexibility According to ACSM: Flexibility enhances postural stability and balance Flexibility is important because Lack of ankle mobility leads to lack of balance Research study found that lack of ankle strength/ mobility may be associated with higher fall risk! Ankle strength in previous fallers 1/10 th that of nonfallers

27 In Summary Static AND dynamic balance must be practiced in order to improve Assessments for balance and flexibility give us a good idea of what needs improvement Remember to stretch every day! Stretching (lower body especially) can help to improve balance!

28 Questions?

29 Thank you! Please join my upcoming FREE Balance and Flexibility Seminar beginning this Tuesday April 17 th at 2:30pm to learn more exercises and stretches! *Class space is limited!

Core and Flexibility Workout

43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that