Sit To Stand Senior Balance Exercises

Safe Sit To Stand Senior Balance Exercises

By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com

     As we age, getting up and out of a chair safely becomes more difficult, but can be helped by performing specific transfer techniques and senior balance exercises. Please see   http://www.exerciseforbalance.com/buy-now Unfortunately, older adults many times find that they lose their balance when they get up from a chair. Imbalance can lead to a fall and a broken hip or wrist. Additionally, as we age, we find that the strength in our legs decreases, resulting in a greater difficulty just getting up from a chair. Thankfully, there are specific strategies that can be useful to make getting up from a chair easier and safer. For instance, one technique is to scoot forwards towards the front of the chair, Next, place your feet wide a part to give you a nice wide base of support. The next step involves leaning your chest forwards to bring your center of gravity over your feet. Once you are in that position, you can push up with the muscles in the front of your thighs (quadriceps muscles) and the muscles in the buttocks area (gluteal muscles). Once you are in a standing position, you can perform a senior balance exercise to increase your stability before you take off walking. As an example, once you are in a standing position, center your body weight in the middle of your arches and hold that position steady until you are ready to take a step.

Senior Balance Exercises For Getting Out Of A Chair

    Rehearsing senior balance exercises and techniques every day can help you safely perform activities of daily living like getting out of a chair. Once you have mastered the balance techniques and steps to getting out of a chair that are described above, you can follow a daily routine of sit to stand exercises as detailed below:

Sit to stand – Begin with transitioning from a sitting to standing position

• Walk from one chair to another chair positioned 10 feet away.

• Upon reaching the first chair, sit without using your hands, wait for 5 seconds, and rise without using the hands.

• Walk  to the second chair, touch it, and, with support, practice standing on 1 leg for 5 seconds.

• The entire cycle is repeated 10 times.

•  Add head movements as the exercise progresses, increase walking speeds, and decrease the width of gait.

You can follow along with step by step instructions for this sit to stand technique and specific senior balance exercises given by a knowledgeable physical therapist in the exercise for balance DVD.

Senior Balance Exercises In The Exercise For Balance DVD

    To learn how to safely and easily get out of a chair, begin the best balance exercises with the Exercise For Balance DVD. The professionally filmed Balance DVD is an excellent educational tool to use at home or in a group setting. The comprehensive DVD comes complete with the best balance and strength exercises needed to enhance senior fitness and to perform basic activities like getting up from a chair,  walking, standing, stair climbing or to advance to high level activities like playing golf, dancing and hiking. In the Exercise For Balance DVD, you will learn how to improve balance, stability techniques and balance routines from a balance trainer (licensed Physical Therapist) who has worked with balance and dizziness disorders for over 20 years. Get your copy of the Exercise For Balance DVD by clicking on the BUY NOW button

   Be safe at home by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.
For more information see http://www.mayoclinic.com/health-information/