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Balance Interest Group (BIG) Dublin North East, 2008
Welcome to the programme! The exercise programme that you will undertake has been designed specifically for you. The benefits of exercise are plentiful. By maintaining your programme, you can improve: • Balance • Muscle strength • General fitness • General well-being You need to do the prescribed exercises three times each week. You can divide the exercises up. They do not all have to be done at the same time. Between each set of exercises take three deep breaths or more. You may feel a bit stiff after you first start to exercise. This is quite normal. It is because you are using muscles which may not be used to the exercise. It is important that you keep on exercising. The stiffness will leave as your body becomes more familiar with the exercise.
Never exercise holding on to an object which may move, for example a chair. Always use the side of something stable like a bench or solid table unless otherwise instructed. If illness stops you from maintaining the exercise programme contact your instructor before starting again. Contact your doctor if while exercising you experience ... • Dizziness • Chest pain • Shortness of breath (you are unable to speak because you are short of breath). If you have any questions about the exercise programme please do not hesitate to telephone me: ________________________________________________________
Walking Walking is an excellent way to enhance your general fitness. TIPS FOR WALKING • Wear comfortable shoes and clothing. • Enjoy yourself! . Try going for a walk on the days between your exercises. then you push off on the toes. not down. • Start with a warm-up . • With each step the heel lands first.marching on the spot for two minutes. WHEN YOU WALK • The shoulders are relaxed and the arms gently swing. • Finish with a warm down. Try to increase the distance you walk and the time you spend walking.marching on the spot for two minutes. Take advantage of fine weather to go walking. • Look ahead.
go for a walk with them before having a cup of tea • Garden when the weather permits • Stand to fold washing .Day to Day Did you know that you can improve your general fitness simply by being more active in your day-to-day life? Here are some examples of activities to build into your day: • Walk instead of driving to the shops • Walk to talk to a neighbour instead of phoning • Take the stairs rather than the lift or escalator • Get off the bus a block early and walk home • When visitors and family arrive.
WARM UP Do these exercises slowly and gently to get your body ready for exercising .
Head movements Sit up tall and look ahead Slowly turn your head as far as you can to the right Slowly turn your head as far as you can to the left Repeat 5 times to each side .
Neck movements Sit up tall and look ahead Place one hand on your chin Guide your head straight back Repeat 5 times .
Back Extension Stand up tall with feet shoulder width apart Place your hands on the small of your back Gently arch back Repeat 5 times .
comfortably Turn as far as you can to the left.Trunk movements Stand up tall and place your hands on your hips Do not move your hips Turn as far as you can to the right. comfortably Repeat 5 times to each side .
Ankle movements Either sit or stand Point the foot down then pull the foot back towards you Repeat 10 times for each foot .
You may feel a bit stiff after you first start to exercise. The stiffness will leave as your body becomes more familiar with the exercise. It is because you are using muscles which may not be used to the exercise. You should aim to do the strengthening exercises three times a week with a rest day in between. Never hold your breath while lifting. It is important that you keep exercising.STRENGTHENING Getting stronger by using weights Strengthening your muscles is essential for maintaining healthy bones and muscles necessary for walking and being independent in your daily activities. Inhale before lifting. exhale while lifting and inhale again while lowering the weight. Lift the weight slowly through the entire range of movement. . This is quite normal.
Front knee strengthening You could do this exercise while you are watching TV Strap the weight to your ankle Sit on a chair with your back well supported Slowly straighten and lower the leg Repeat this exercise _____ times with each leg Weight (lbs) Reps Date .
Back knee strengthening Strap the weight to your ankle Stand up tall facing the bench with both hands on the bench Bend the knee bringing your foot towards your bottom Return to the starting position Repeat this exercise _____ times with each leg Weight (lbs) Reps Date .
Side hip strengthening Strap the weight to your ankle Hold onto the bench Keep the exercising leg straight and the foot straight forward Lift the leg out to the side and return Repeat this exercise _____ times with both legs Weight (lbs) Reps Date .
No Support 10 x2 .Calf raises Stand up tall facing the bench Hold on and look ahead The feet are shoulder width apart Come up onto your toes Lower the heels to the ground Repeat this exercise 20 times Level Reps Date A. Hold Support 10 x2 D. C. B.
C. No Support 10 x2 . Hold Support 10 x2 D. B.Toe raises Stand up tall facing the bench Hold on and look ahead The feet are shoulder width apart Come up onto your heels raising the front foot off the floor Lower the feet to the ground Repeat this exercise 20 times Level Reps Date A.
BALANCE Balance is important for everyday activities The following quick balance exercises could be done every day .
B. Hold Support 10 x2 D.Knee bends Stand up tall facing the bench with both hands on the bench Place your feet shoulder width apart Squat down half way bending your knees When you feel your heels start to lift. straighten up Repeat _____ times Level Reps Date A. No Support 10 x2 . C.
No Support 10 steps x4 D. . Hold Support 10 steps x4 C.Sideways walking Stand up tall and place your hands on your hips Take 10 steps to the right Take 10 steps to the left Repeat Level Reps Date A. B.
No Support 10 steps x4 . Hold Support 10 steps x4 C. B. D.Backwards walking Stand up tall and hold onto the bench Walk backwards 10 steps Turn around and hold on with the other hand Walk backwards 10 steps to the beginning Repeat this exercise Level Reps Date A.
C. B.Toe walking Stand up tall beside the bench Hold on and look ahead Come up onto your toes Walk 10 steps on your toes Lower the heels to the ground and turn around Walk 10 steps on your toes Repeat Level Reps Date A. No Support 10 steps x4 . Hold Support 10 steps x4 D.
No Support 10 steps x4 . C. raising the front foot off the floor Walk 10 steps on your heels Lower the feet to the ground and turn around Walk 10 steps on your heels Repeat Level Reps Date A. Hold Support 10 steps x4 D. B.Heel walking Stand up tall beside the bench Hold on and look ahead Come back onto the heels.
No Hands or 1 Hand D. 2 Hands B.Sit to stand You could do this exercise while you watch TV Sit on a chair with arm rests Place the feet behind the knees Lean forwards over your knees Push off with both hands to stand up Repeat _____ times Level Reps Date A. No Hands 5 Stands 5 Stands 10 Stands x2 10 Stands 10 Stands x2 10 Stands x2 . 1 Hand or 2 Hands C.
Heel toe standing Stand up tall beside the bench Hold onto the bench and look ahead Place one foot directly in front of the other so the feet form a straight line Hold this position for 10 seconds Change position and place the other foot directly in front Hold this position for 10 seconds Level Reps Date A. D. . Hold Support 10 seconds x2 B. No Support 10 seconds x2 C.
No Support 10 steps x2 . Hold Support 10 steps x2 D. C. B.Heel toe walking backwards Stand up tall and look ahead Place one foot directly behind the other so they form a straight line Place the foot in front directly behind Repeat for 10 more steps Turn around Repeat the exercise Level Reps Date A.
B. C.Heel toe walking Stand up tall beside the bench Hold on and look ahead Place one foot directly in front of the other so they form a straight line Place the foot behind directly in front Repeat for 10 more steps Turn around Repeat the exercise Level Reps Date A. No Support x2 steps x2 10 x2 . Hold Support 10 steps x2 D.
Hold Support C.One leg stand Stand up tall beside the bench Hold on and look ahead Stand on one leg Try to hold this position for 10 seconds Stand on the other leg Try to hold this position for 10 seconds Level Reps Date A. No Support D. B. No Support 10 seconds x2 10 seconds x2 30 seconds x2 .
.Walking and turning around Walk at your regular pace Turn in a clockwise direction Walk back to your starting position Turn in an anti clockwise position The exercise is a figure of eight movement Repeat this movement Level Reps Date A. No aid x2 D. B. with walking aid x 2 C.
Stair walking Hold onto the hand rail for this exercise Go up and down the stairs for _____ steps Level Reps Date A. as instructed C. repeat 10 steps x2 10 steps x2 . as instructed B. as instructed D.
follow the REST AND WAIT PLAN. call out for help. Roll from side to side and move arms and legs if possible. (keep it at a low level). If you need to empty your bladder while on the floor. follow the UP AND ABOUT PLAN. and try to move from the wet area. as you may get cold and suffer from pressure sores. crawl towards your telephone. • Assess the situation: If you are hurt or feel unable to get up. wait for help. • See your GP: All falls are potentially serious and you should see your GP afterwards. bang on the wall. – Try to Summon Help: Use a pendant alarm if you have one. Try to move out of draughts. – Move to a Soft Surface: If you have fallen on a hard floor try to move to a carpeted area. – Keep Moving: Do not lie in one position for too long. – Keep Warm: Try to reach for something to cover yourself with. but try to stay calm. if you are unhurt and know you are able to get up.WHAT TO DO IF YOU HAVE A FALL • Don’t panic: You will probably feel a little shocked and shaken. . THE REST AND WAIT PLAN • If you are hurt or unable to get up. use a newspaper or item of clothing to soak up the wet.
place one foot flat on the floor. . Lean forwards. push on your feet and hands until you bring the other foot to be beside the first. Rest for a while before getting up. Roll onto hands and knees and crawl to a stable piece of furniture such as a bed or stool. 1. 3. We strongly recommend that you ask for an assessment from a physiotherapist who can advise you on the most appropriate way to get up. 4. The method below is one safe way to get up from a fall but there are others. With hands on the support. bending your knee in front of your tummy. Turn and sit on the seat.THE UP AND ABOUT PLAN Before you attempt to get up. 2. make sure that you are not hurt.
The new format has been co-ordinated by Emma Bartlett MISCP emma.ie . It is hoped to add in time Patient Information leaflets on a variety of Falls related Subjects Calendar to record and document progress in exercises/walks and falls Formalised education programme to complement the exercise programme contained in this booklet Many thanks to: Accident Compensation Corporation (ACC) New Zealand University of Otago research team. The BALANCE EXERCISE PROGRAMME continues to be a work in firstname.lastname@example.org and Aileen Convery MISCP aileen. as the administration of Falls Prevention Programmes and Education gets underway in earnest in Ireland. Fairview Chartered Physiotherapists in Community Care (CPCC) Chartered Physiotherapists in Neurology and Gerontology (CPNG) . led by Professor John Campbell Snap Printing.Acknowledgements HSE Chartered Physiotherapists from LHO Dublin North originally formatted a booklet for their Otago-based Falls Prevention Programme which began in 2004.convery@hse. This booklet has further been developed by BIG (Balance Interest Group) which is a mixture of hospital and community based Chartered Physiotherapists in HSE Dublin North East.
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