Improving Balance & Stability for Fall Prevention

Have you seen the SilverSneakers DVD: Balance & Stability for Fall Prevention? Deborah Redder is back with lots of new ideas to help us keep our classes fresh and effective!

A great instructor shares fitness information throughout the class and this DVD has lots of info to share, such as:

1. Agility is the body responding to a change in the center of gravity.

2. Agility training increases liveliness and vitality!

3. Using opposites (R heel, L arm) challenges coordination.

4. Stepping to the side trains muscles to recover from a potential fall. Example: Standing behind chair with ball on the top of the chair back-participants R hand holds ball as they face the side of the room. Cue to step wide with the L leg and back in -Out & In for 8 reps

5. Good posture is the first step to good balance.

6. The ball placed on the top of the chair back offers a less stable support to challenge balance in a safe way.

7. Most falls occur when someone is stepping backward. Practice stepping backward: In the same position as Stepping to the side -behind chair, ball on chair back, R hand holding ball as participant faces side of room- do a mamba by stepping back and then forward with the L leg.)

8. Hamstrings are normally weaker than quadriceps. Deborah includes lots of hamstring work (kick yourself) in DVD.

Deborah does a balance segment that I would like to share:

Ball on top of chair.
Turn to the side with R hand on ball.
R (inside) leg comes up (knee bent)
Come knee to knee (R knee bent)
Toe touches back
Heel down.
Push off from heel down position and back into:

R leg comes up
Come knee to knee
Toe touches back
Heel down

Some may be able to do this without holding on. Others may need to hold the chair instead of the ball for more stability.

Let me know if I need to explain a move better or if you have any questions. Fall prevention is one of the most important things we do!!