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Exercises to keep you mobile and reduce the risk of falls – Balance Awareness Week

Why is it so important to keep our muscles strong?

Following on from our talk with carers at Home Instead Havant last week here is a blog with some top exercises to keep you or your clients mobile, improve your balance, strength and reduce the risk of falling.

From the age of 30, people can loose up to 8% of muscle strength every decade so by the time they reach 80 years old there is potential to loose up to 40% of muscle strength (CSP – Chartered Society of Physiotherapy)

I am Natalie March, the founder of an award winning physiotherapy company, Physio-logical who prides itself in listening to our clients and uses hands on treatments combined with exercises to get them better or improve their mobility

At Physio-logical we have successfully treated over 4000 clients since starting our business in 2008. We have two clinics in Havant and Rowlands Castle and we offer home visits too.

Our highly skilled team of physiotherapists and sports massage therapists have a combined clinical experience of over 50 years.

We work with a range of clients including the more senior ages, grandparents, those with reduced mobility, neuro patients with Parkinsons , stroke to  Olympic athletes, recreational sports people to those with general back pain, aches and pains.

We are always keen to promote care in the community so i will share some self help exercises below, please feel free share with your clients, friends, family to help keep them mobile and reduce the risk of falling.

Exercise is the only thing which can improve muscle strength and balance so it becomes key as people get older, so if you feel any of your clients, family or friends are struggling with their walking, getting up out of their chair or balance then we can help them.

Here is a testimonial from one of our clients:

I had a severe back and hip issue that prevented me from walking and at one point I was in a wheelchair as the symptons were so severe . Thankfully I visited Natalie at physiological and after just 2 treatments was up and about and walking – I cannot recommend Natalie enough and would absolutely recommend her ..Thanks Natalie !, Mrs. D

 

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Also, from talking to carers and care home assistants it was also highlighted to me that some residents/clients suffered trips and falls from dragging mobility aids such as walking frames and sticks.

By improving balance and strength, Physiotherapy can help increase the individulas confidence encouraging them to move around more independently.

This then has a knock on effect as this improved mobility would make transferring residents, clients or family members easier and put less strain on carers backs.

Carers frequently suffer from back problems so Physiotherapy can be used to help them too.

I am happy to talk with you, family members, daughters, sons, care homes, carers so please so get in touch.

Below are some self help exercises.

Exercises to keep you mobile improve your balance and reduce the risk of falls

  1. Heel Raises:
  • Stand and balance on both feet. ( you can use a chair for stability)
  • Rise up on your toes, hold for 3 seconds and then lower yourself down.
  • Repeat 10 times every day

 

  1. Toe raise
  • Stand and balance on both feet. ( you can use a chair for stability)
  • Rock back onto your heels so that your toes come off the ground.
  • Hold this position for 3 seconds
  • Repeat 10 times every day

 

  1. Single Leg Balance:
  • Stand with or without any support from a chair and attempt to balance on one leg.
  • Hold the single leg position for 10 seconds.
  • Repeat 10 times every day

 

  1. Heel to Toe Walking
  • Stand next to a side board
  • Place one hand on the side board
  • Walk with one foot in front of the other so your feet are in a line
  • Do 10 steps
  • Turn around and repeat the 10 steps in the other direction

 

  1. Sit to Stand
  • Cross your arms
  • Sit to stand and repeat
  • If you need too you can  place your hands on the chair for extra support
  • Repeat 10 times every day

 

If you are struggling to get out of the house due to poor mobility, struggling with your balance or have reduced confidence when walking then we can help you.

If you feel any of your clients, family or friends are struggling with their walking, getting up out of their chair or balance then we can help them too.

We do offer home visits from our two clinics in Havant and Rowlands Castle.

Please email enquiries@physio-logical.net, call 07835 712306 or book online.

We can help you improve your balance and mobility today!

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