Fall Prevention Exercises


Consult with Dr. Thomajan or your Primary Care Physician before beginning any new exercises.

By making minor changes you can lower your chances of falling. For this reason Austin Foot and Ankle Specialists is sharing Fall Prevention Exercises provided by Safestep.

Straight Leg Raise

Total leg workout that will assist with walking, transferring and especially with getting in and out of bed. Works muscles in the stomach and back.

SLR
1. Lie on bed, straighten right leg and place left foot flat.
2. Raise right leg with knee locked.
3. Lower right leg slower and do not allow to go all the way down to bed.
4. Complete a set of 10 leg raises with one leg, then repeat with the other leg.

Heel Slide

Increase leg strength to help with walking, transfers and stairs.


1. Bend right knee and pull heel towards buttocks.
2. Slowly straighten knee.
3. Go slow.
4. Complete a set with one leg then repeat with the other leg. HA

Hip Abduction

Strengthens hip stabilizers which will help improve balance.

1. Slide right leg out to the side.
2. Keep kneecap pointing toward ceiling.
3. Slowly bring leg back to middle.
4. Make sure leg barely lifts off bed.
5. Complete a set of 10 with one leg then repeat with the other leg.
Hip Abduction








Bridging

Increases flexibility in waist area to assist with balance. Increases body awareness. Strengthens back, buttocks, and legs.

1. Bend knees and place feet shoulder width apart. Bridging
2. Lift hips ups towards the ceiling.
3. Hold for 3 seconds.
4. Return buttocks slowly to the ground. Do not let it drop.
5. Repeat 10 times.







Shoulder Flexion

Increases arm strength with dressing, cleaning, cooking and reaching for objects overhead. Shoulder Flexion

1. Point thumb towards ceiling.
2. Slowly lift right arm over your head keeping elbow straight.
3. Bring it back down to your side.
4. Lift arm over your head and back down.
5. Go slow in both directions.
6. Repeat 10 times with each arm.
 
Elbow Flexion

Assists with all daily activities.


1. Turns palms up so facing ceiling.
2. Keeping upper arms on bed slowly bend BOTH elbows.
3. Slowly straighten arm.
4. Repeat 10 times.
Elbow Flexion








Shoulder Presses

Shoulder Presses

Total arm workout that will help with all daily activities.

1. Hold arms up towards the ceiling with elbows straight.
2. Bring hands down and touch your chest, keeping elbows pointed away from body.
3. Now slowly straighten arms.
4. BREATHE. Go slowly.
5. Repeat 10 times.

Toe Raises

Most older adults are fearful of falling forward so they push backwards. This exercise helps them feel more comfortable leaning backward. Strengthens backs of legs which will assist with balance. The goal is to complete the exercise safely without any support on the chair.
Toe Raises
1. Rest hands on chair, use legs for balance not arms.
2. Go up and down on toes.
3. Go slowly.
4. Do not lean forward.
5. Repeat 10 times.

Dr. Craig H. Thomajan, DPM, FACFAS, FAENS
Founder and Managing Partner of Austin Foot and Ankle Specialists