Provide Falls Exercise leaflet

Falls Prevention Service

Falls Prevention

Home Exercise Programme

Name: Date: Class Venue: Class Time: Day: Instructors Name:

How to use this booklet This booklet contains a specially designed set of exercises to reduce your risk of a fall. There are many benefits from exercising regularly such as improved balance, muscle strength, general fitness and wellbeing.

The booklet is divided into 6 colour coded sections: Preparing to exercise and correct posture - Blue Seated exercises and warm up exercises - Red Standing exercises and progressions - Brown Strength exercises - Green Flexibility exercises - Amber Exercise diary - Purple

Things to remember: Wear supportive shoes Practice the correct posture positions (seated to standing) and your pelvic floor exercises before you start the programme If you experience any pain or discomfort - stop exercising and contact your GP and the Falls Prevention Team Between each set of exercises take three deep breaths and relax You may feel a bit stiff when you first start to exercise, this is quite normal, because you are using muscles which may not be used to exercise. The stiffness will reduce as your body becomes more familiar with the exercises The exercise prescribed needs to be completed regularly, to help you please fill in the Exercise Diary at the end of this booklet

NB Please take this booklet to the class with you

PREPARING TO EXERCISE AND CORRECT POSTURE

Preparing to exercise

PREPARING TO EXERCISE AND CORRECT POSTURE

Correct Posture Seated posture 1.

2.

3.

4.

Sit tall, lift spine away from the back of the chair Feet and knees hip distance apart, knees over ankles Draw navel towards spine and lift your pelvic floor (see below) Try and maintain this position throughout the exercises

Poor Posture

Good Posture

1.

2.

3.

4.

Using a chair for support feet and knees hip distance apart Look directly forward (not down) Stand tall and draw your navel towards your spine and lift your pelvic floor Try and maintain this position throughout the exercises

Good Posture

Poor Posture

PREPARING TO EXERCISE AND CORRECT POSTURE

Standing posture

PREPARING TO EXERCISE AND CORRECT POSTURE

Pelvic floor This helps maintain a healthy bladder and will encourage a more active lifestyle.

Imagine you are trying to stop passing wind and urine at the same time. Tighten the muscles around your back passage and then your front passage, and lift them up inside you. When you do this you are tightening your pelvic floor muscles.

Don’t pull your stomach in

Don’t squeeze your buttocks

Don’t squeeze your legs together

Don’t hold your breath

Try and complete 10 contractions holding for 10 seconds and also 2 sets of 6 quick contractions every day.

NB pelvic floor exercises can be done whilst standing or sitting

Make sure you have a suitable chair (like a dining room chair), with plenty of room around you to complete the exercises.

Exercise 1 - Shoulder circling 1.

2.

3.

4.

5.

Sit tall with good posture Arms resting loosely by the sides in line with the hip Circle both shoulders up, backwards and then down Keep the movements slow and smooth Repeat 4 times

SEATED EXERCISES AND WARM UP EXERCISES

Seated Exercises and Warm Up Exercises

SEATED EXERCISES AND WARM UP EXERCISES

Exercise 2 - Ankle mobilizer 1.

2.

3.

Sit tall with good posture Keep toes on the floor, gently lift heels, roll weight through the foot and lift the toes Aim to complete 4 - 6 times

Exercise 3 - Hip mobilizer 1.

2.

3.

Sit tall with your back into the chair for support Place hands under one thigh and gently lift leg four times Repeat on other leg

1.

2.

3.

4.

SEATED EXERCISES AND WARM UP EXERCISES

Exercise 4 - Seated march Sit tall with good posture, ensure your tummy muscles are pulled in Keep the breathing regular and natural Lift one leg at a time, keeping the body upright Repeat the exercise ………........... times

Exercise 5 Seated hip walk 1.

2.

3.

4.

5.

Sit tall with good posture, with your spine supported Gently lift one hip and “walk” it forward on the chair, repeat on the other side and continue until you reach the front 1/3rd of the chair Repeat the movement backwards until your spine is supported in the chair Don’t roll the body front side to side, sit up tall Repeat this exercise ………........... times

SEATED EXERCISES AND WARM UP EXERCISES

Exercise 6 - Wrist mobilizer 1.

2.

3.

4.

Sit tall with good posture Lift arms in front, level with the chest Gently push heel of the hands away and then lower fingers towards the floor and spread fingers like a starfish Aim to complete this exercise ………........... times

Exercise 7 Wrist mobilizer 2 1.

2.

3.

Sit tall with good posture Lift hands off thighs and gently rotate wrists up then down Aim to complete this exercise ………........... times in each direction

1.

2.

3.

FLEXIBILITY EXERCISES

Exercise 8 - Waist stretch Sit tall with good posture Place hand on thigh and slowly raise other hand, stretching your fingers towards the ceiling. Feel the gentle stretch in your waist. Hold for a maximum of 15 seconds Repeat on other side

Exercise 9 Arms/shoulder stretch 1.

2.

3.

4.

Sit tall with good posture Lift one arm up, bend the elbow and bring the fingers as far down the back as possible Use the other hand to support the arm; ease the elbow up until you feel the stretch along the underside of your arm. Hold for a maximum of 15 seconds Repeat on other arm

FLEXIBILITY EXERCISES

Exercise 10 - Hamstring stretch 1.

2.

3.

4.

5.

Sit on front 1/3rd of chair Place your right foot flat on the floor and then straighten your left leg out in front with your heel on the floor Place both hands on the right thigh then sit tall Lean forwards and upwards until you feel a stretch in the back of the left thigh Hold for a maximum of 15 seconds and repeat on the other leg

1.

2.

3.

4.

5.

6.

Stand to the side of a sturdy chair, holding on with one hand Stand tall March on the spot swinging your free arm Keep marching for 30 seconds Turn slowly around and repeat using the other arm Repeat this exercise ………........... times

Exercise 11a Freestanding march 1.

2.

3.

As above but swinging arms by sides Keep marching for 45 seconds.

Repeat this exercise ………........... times

STANDING EXERCISES AND PROGRESSIONS

Exercise 11 - Standing march

STANDING EXERCISES AND PROGRESSIONS

Exercise 12 - One leg stand 1.

2.

3.

4.

Stand tall behind a sturdy chair Hold on with ………........... hands Stand on one leg for ………........... seconds Repeat on other leg

Exercise 12a Flamingo swing 1.

2.

3.

Stand to the side of a chair, holding on with one hand.

Stand tall Swing the leg furthest away from the chair forward and backwards with control Perform ………........... swings, slow change direction and repeat

1.

2.

3.

4.

STANDING EXERCISES AND PROGRESSIONS

Exercise 13 - Heel raises Stand up tall, facing a sturdy chair Hold on with ………........... hands, feet shoulder width apart Slowly come up onto your toes and lower heels to the ground Repeat ………........... times

Exercise 13a – Tip toe walking 1.

2.

3.

4.

Stand next to the end of a sturdy dining room table or the kitchen work surface Stand up tall, hold on with one hand Gently lift heels and walk forwards on your toes until you reach the end of the work surface Repeat ………........... times

STANDING EXERCISES AND PROGRESSIONS

Exercise 14 - Knee bends 1.

2.

3.

4.

Stand up tall facing a sturdy chair, feet shoulder width apart Slowly squat down halfway, bending your knees (keeping your heels on the floor) Slowly straighten up Repeat ………........... times

1.

2.

3.

4.

5.

STANDING EXERCISES AND PROGRESSIONS

Exercise 14a Supported side lunge Stand up tall, sideways to a sturdy chair Slowly step one leg forward and gently bend both knees (curtsey) Lift your back heel as you bend Repeat on the other leg Repeat ………........... times

Exercise 15 Heel to toe standing 1.

2.

3.

4.

Stand up tall sideways onto a sturdy chair, look forwards Place one foot directly in front of the other (so they form a straight line) Hold this for ………...........seconds Repeat ………........... times

STANDING EXERCISES AND PROGRESSIONS

Exercise 15a Heel to toe walk 1.

2.

3.

Stand next to a sturdy dining room table or work surface Look forwards, walk forwards placing one foot directly in front of the other Turn round and repeat it ………........... times

Exercise 16 Side taps 1.

2.

Stand behind a sturdy chair, looking forwards Step once to each side.

Repeat ………........... times

1.

2.

3.

Stand facing a sturdy dining table or kitchen work surface Side step …….. steps along the surface, repeat in the other direction Repeat ………........... times

STANDING EXERCISES AND PROGRESSIONS

Exercise 16a Sideways walking

STRENGTH EXERCISES

Strength Exercises The instructor will give you a Theraband to enable you to complete these exercises.

Exercise 17 - Wrap 1.

2.

3.

4.

5.

Sit tall on the front of a chair, feet and knees together Wrap the Theraband around the thighs (just above your knees) Place feet hip distance apart Keeping feet on the floor, gently press your knees out against the resistance of the band Repeat ………........... times

1.

2.

3.

4.

5.

6.

7.

Sit tall on the front 1/3rd of a chair, feet hip distance apart Step the feet back and place the band on the floor. Place the balls of the feet on the band to secure it Hold the band in your right hand with the thumb uppermost and the ponytail of the band at the top Straighten the arm down towards the floor making sure there is tension on the band Keeping the elbow in contact with the body, gently bend the elbow, bringing the fist towards the shoulder Hold for ………........... seconds and gently lower the arm Repeat ………........... times. Complete on both arms

STRENGTH EXERCISES

Exercise 18 - Arm curl

STRENGTH EXERCISES

Exercise 19 Knee strengthening 1.

2.

3.

4.

5.

6.

You could do this exercise while watching TV Sit on a chair with your back well supported Straighten the leg out, hold for a count of three Lower leg slowly Repeat this exercise ………........... times Repeat this exercise with the other leg

Exercise 20 - Lying on bed (leg extension) 1.

2.

Sit on a flat surface with your back supported Place a rolled up towel under the back of one knee.

Bend the other leg and place the foot flat 3. Pull your abdominals in 4. Gently extend the leg and squeeze the knee straight, hold for 3 seconds and return to starting position 5. Repeat ………........... times

1.

2.

3.

4.

5.

Sit tall on the front of a chair Loop the band under your foot Lift the foot one inch off the floor and pull the hands onto your hips, straighten your leg against the resistance of the band Hold for ………........... seconds, bend the knee and place the foot back on the floor Repeat ………........... times. Complete the exercise on both legs

STRENGTH EXERCISES

Exercise 21 - Thigh strengthener

STRENGTH EXERCISES

Exercise 22 - Wrist strengthener 1.

2.

3.

4.

Sit tall and fold your theraband in half 4 times Place on hand on top of the other and gently twist the wrists inwards Keep the wrists straight and don’t hold your breath Repeat ………........... times.

Cool Down Always cool down after exercise - repeat the stretches (Exercises 8 - 10 in Section 1).

We hope you have found these exercises enjoyable and in time you will feel the benefit.

These exercises should be completed before you start to attend the Falls Exercise Classes, and also each week at home after starting the classes.

Your instructor will make changes to your exercises as you improve.

How to cope if you have a fall at home Fall

Keep Calm

Rest

Attract attention Use your care alarm (if you have one) Try to get to your telephone Bang on the wall or door

Keep moving To relieve pressure areas, also keep moving your hands and feet to help circulation.

Keep warm Use bedding, a coat or tablecloth to cover your feet and legs first. If your bladder “lets go� while you are on the floor, move away and make a note of any difficulties or improvements you have felt.

HOME EXERCISE DIARY

Home Exercise Diary You need to complete these exercises on ………........... days a week.

Please tick on the day(s) you complete your home exercises and make a note of any difficulties or improvements you have felt.

w/c w/c w/c w/c w/c w/c w/c w/c

Mon Tues Weds Thur Fri Sat Sun

Please find below the details of your individual home exercise programme.

Date

Exercise numbers from the booklet

Frequency of exercises

HOME EXERCISE DIARY

Individual Home Exercise Programme

If you have any queries, please contact the Falls Prevention Service on:

By Phone 01376 551600

By Letter 1 The Mulberries, South Street, Braintree CM7 3FW

By Email provide.fallsprevention@nhs.net

By Web www.provide.org.uk

Opening Hours

Monday to Friday 9am - 5pm If we are out of the office, or you phone out of hours, please leave a message and we will return your call as soon as possible.

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Delivered by:

Provide Corporate Offices 900 The Crescent Colchester Business Park Colchester Essex CO4 9YQ

Falls Prevention Service

T: 0300 303 9999 F: 0300 003 2816 E: provide.enquiries@nhs.net www.provide.org.uk

PRPI184