Do you keep falling backwards when you’re trying to get up or you can’t seem to maintain standing balance because of fear of falling forward? Watch this video and I’ll show you how improve that.
There are several reasons why you can’t get up to standing or even getting up from your bed to a sitting position. Your legs may be weak, or spastic, or the balance centers of your brain needs to be recalibrated because you’re bedbound for a long time or you are used to a lower position like sitting or laying on your bed. This is very common with neurological diseases such as stroke, Parkinson's disease, multiple sclerosis and with patients who have vertigo.
We need to retrain your brain and your body to lean forward to getting up to standing, avoid leaning and falling backwards which is called retropulsion. You may even start stepping backward in the middle of walking and that is retropulsive gait.
The exercises that we are going to do today will improve your sitting and standing balance and get rid of that fear of falling.
The first technique or exercise is reaching forward while sitting. Bring yourself to a sitting position in and try to reach for your walker in front of you or a table. Do not pull your walker, but just reach for it a few times.
Second exercise is floor tapping. Start with just tapping the floor if you cannot bend your knee yet. But if you can bend your knee, start practicing stumping the floor. This will retrain your legs and feet, the feeling of having the floor under your feet.
Third technique is rocking back-and-forth. Try to lean more forward than backwards. Sit on a chair with a back support or if you were doing this on your couch or on your bed. Put several pillows behind you. Do this 10×3 sets.
Fourth exercise is reaching down. You can do this multiple ways. You can touch your legs starting from the top, which are your thighs than your knees, your lower legs and your ankles. You can also get a low table and while sitting down reach fourth plastic cups and stack them up. To bring that up to the next level, sit on the wedge with the slope forward. If you don’t have a wedge, use multiple pillows. And then start reaching down again towards your lower legs and ankles or for the plastic cups.
Fifth exercise is sit to stand. There are several techniques that you can do to get better with this. One is to lean forward against to table and push down to bring your buttocks up and your legs straighter. Another way is to pull up from the sink. If you are a caregiver, trying to help a patient, instruct them to bring their hip forward if their legs are bent, and the buttocks are sticking out. And to bring that to the next level, bring both arms straight forward to bring the center of gravity, slightly forward, and then continue to standing.
Sixth exercise is tiptoes. Start with just sitting down a few times and then stand up. If you have somebody to help you, that is better. After doing a few tiptoes with support from your walker, or from the sink, try letting go with one hand, and then, if you feel safer and steady, let go of both hands. If you have a hard time doing tiptoes, you can stand up on a wedge for a minute and then remove it and try to maintain balance with both feet flat on the floor.
#fallprevention #occupationaltherapy #eldercare
Wedge: amzn.to/3T9VJKo
Chair with arm rest: amzn.to/3ZGADG3
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
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