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    Strength Balance Exercises en

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    ashley.anders
    Strength and balance exercises are important for daily activities and fall prevention. The document provides examples of exercises that can be done 2 days a week such as hamstring curls, squats, leg raises, and toe stands. These exercises improve strength over time by gradually increasing repetitions and hold times up to 10 seconds while challenging balance. Proper form and listening to one's body are emphasized for safety.

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    Strength Balance Exercises en

    Uploaded by

    ashley.anders
    5 views4 pages
    Strength and balance exercises are important for daily activities and fall prevention. The document provides examples of exercises that can be done 2 days a week such as hamstring curls, squats, leg raises, and toe stands. These exercises improve strength over time by gradually increasing repetitions and hold times up to 10 seconds while challenging balance. Proper form and listening to one's body are emphasized for safety.

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    strength-balance-exercises-en

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    Strength and balance exercises are important for daily activities and fall prevention. The document provides examples of exercises that can be done 2 days a week such as hamstring curls, squats, leg raises, and toe stands. These exercises improve strength over time by gradually increasing repetitions and hold times up to 10 seconds while challenging balance. Proper form and listening to one's body are emphasized for safety.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    5 views4 pages

    Strength Balance Exercises en

    Uploaded by

    ashley.anders
    Strength and balance exercises are important for daily activities and fall prevention. The document provides examples of exercises that can be done 2 days a week such as hamstring curls, squats, leg raises, and toe stands. These exercises improve strength over time by gradually increasing repetitions and hold times up to 10 seconds while challenging balance. Proper form and listening to one's body are emphasized for safety.

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    © All Rights Reserved
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    Strength and Balance Exercises

    Strength and balance exercises are just as important as endurance activity. Strong muscles and improved balance
    make it easier to do daily activities and help to prevent falls. Try to do strength and balance exercises at least 2
    days a week. Here are some examples.

    Before you start: When you exercise: How you improve:


    • If you are new to exercise • Wear comfortable clothing and supportive • The exercises will get easier
    or have not been active footwear. A running or walking shoe is a as your strength improves.
    in some time, talk with good option. This means you are ready to
    your doctor to see if these • To prevent injury, warm-up with 5 minutes do more! If you can do each
    exercises are right for you. of walking or marching on the spot. Take 5 exercise 15 times, repeat all the
    • If you feel pain, shortness minutes to cool down at the end. exercises a second and even a
    of breath or dizziness while • Hold the back of a stable chair (no wheels) third time if you can.
    doing these exercises stop for support. • Increase the time you hold the
    and talk to your doctor. • Use slow and controlled movements. position, up to 10 seconds.
    Remember to breathe slowly. Do not hold • When you feel steady, challenge
    your breath. yourself by holding on to the
    • Start by doing each exercise at least 5 chair with only one hand. Try
    times, and up to 15 times if you can. one fingertip or no hands as
    your balance improves.

    The City of Ottawa disclaims any liability from and in connection with the exercises shown on this poster.
    1. Hamstring Curls
    • Stand with feet slightly apart.
    • The knee of your support leg should be slightly bent.
    • Slowly bend your knee, bringing your heel toward your buttocks.
    • Only bend your knee, stand tall.
    • Hold for 2 seconds and return to start position.
    • Repeat using other leg.

    2. Small Squats
    • Stand with your feet slightly wider than shoulder width apart.
    • Slowly push your buttocks back while bending your knees.
    • Hold for 2 seconds and return to start position.
    • Keep your chest and head up.
    • This is a small squat so don’t bend too far.

    3. Back Leg Raise


    • Stand with feet slightly apart.
    • The knee of your support leg should be slightly bent.
    • Slowly raise one leg back, keeping your back straight.
    • Hold for 2 seconds and return to start position.
    • Repeat using other leg.

    4. Side Leg Raise


    • Stand with feet together.
    • The knee of your support leg should be slightly bent.
    • Slowly lift one leg out to the side, keep back straight and tall.
    • Keep foot pointed forward.
    • Hold for 2 seconds and return to start position.
    • Repeat using other leg.
    5. Toe Stand
    • Stand with feet shoulder width apart.
    • Slowly rise up onto the balls of your feet.
    • Hold for 2 seconds then slowly lower heels to floor.
    • Repeat.

    6. Flamingo
    • Stand with feet slightly apart.
    • The knee of your support leg should be slightly bent.
    • Stand and lift the right knee, by sliding the right foot halfway up
    the left leg.
    • Hold the position for 2 seconds and return to start position.
    • Repeat using other leg.

    7. Walking the line


    • Stand up tall near a wall or counter and look ahead.
    • Place one foot directly in front of the other so your feet form a
    straight line.
    • Step forward, walking in a straight line.
    • Repeat for 10 or more steps.
    • Turn around and repeat the exercise.

    8. Wall Push-up
    • Place your hands on the wall at shoulder height.
    • Keep your heels on the floor.
    • Slowly lower yourself toward the wall bending your elbows while
    keeping your back straight. Hold for 2 seconds.
    • Slowly extend your arms to return to start position.
    • Hold for 2 seconds. Keep elbows soft (not locked). Repeat.
    9. Hip Flex
    • This exercise is a stage 2 lift.
    • The knee of your support leg should be
    slightly bent.
    • Lift one leg toward chest and hold for 2
    seconds, then lift leg higher and hold again.
    • Slowly return to start position.
    • Repeat using other leg.

    10. Step Over


    • Step to one side, lifting leg high as though
    stepping over a small box.
    • Return to start position by stepping back over box.
    • Repeat using other leg.

    11. Sit to Stand


    • Sit towards the front of the chair with feet
    shoulder width apart.
    • Lean slightly forward.
    • Stand up slowly, using your legs, not arms.
    • Keep looking forward. Stand tall.
    • To sit: lean slightly forward, bend your knees and
    slowly lower your buttocks back into the chair.

    The City of Ottawa disclaims any liability from and in connection with the exercises shown on this poster.

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