As we age, loss of lower extremity strength and balance may decrease our ability to perform once routine tasks. It may have become more difficult to stand up from our favorite living room chair, rise from a low toilet seat, or get in and out of the car. Impaired strength and balance may also increase our risk of falls and subsequently increase the likelihood of sustaining an injury from a fall.
Although some changes in functional strength are expected with age, we can help combat these changes by participating in regular lower extremity strengthening and balance exercises. This blog post presents some lower extremity strengthening and balance exercises that can be performed to improve your transfers and balance.
SIT-TO-STAND STRENGTHENING EXERCISES
Sit-to-stand and squatting exercises can improve your ability to squat, stand from various surfaces, and perform stairs. The following video shows a progression of sit-to-stand exercises. Perform 2-3 sets of 10-15 repetitions:
BRIDGING STRENGTHENING EXERCISES
Bridging exercises are a great way to improve the strength in your hip extensors, including the gluteal muscles, and improve your trunk stability. Perform 2-3 sets of a bridge progression that challenges you while maintaining proper form.
STATIC & DYNAMIC BALANCE EXERCISES
Static balance exercises are a great way to start improving your balance, so long as they can be performed safely. It is always a good idea to have a countertop, chair, or other stable surface nearby for upper extremity support for safety while performing balance exercises. You may also want to consider only performing balance exercises when someone else is present if you feel your fall risk is high.
Dynamic balance exercises focus on improving balance and stability while your body is moving or switching positions. In general, dynamic balance exercises are more challenging than static balance exercises, and should also be performed with upper extremity support within reach.
The following video show a progression of both static and dynamic balance exercises (Note: the first four exercises are static balance exercises, the last two are dynamic balance exercises):
Questions? Contact Sean Tyler, DPT at sean@salmonbaypt.com.