This infographic is the second part of «Balance exercises for older people» and was created as part of the TREK project (falls prevention section). You can find more information about falls prevention in the TREK site folowing this link.
It is based on Exercise and Sports Science Australia (ESSA) Position Statement on exercise and falls prevention in older people (2011).
4. Sit to stand
Progression…
- Don’t use hands to push off.
- Lower chair height.
- Softer chair.
- Add weight (vest or belt).
5. Heel raises
Progression…
- Decrease hand support.
- Hold raise for longer.
- One leg at a time.
- Add weight (vest or belt).
6. Step Ups-forward and lateral
Progression…
- Decrease hand support.
- Increase step height.
- Add weight (vest or belt).
7. Half squats sliding down a wall
Progression…
- Decrease hand support.
- Hold the squat for longer.
- Move a short distance away from the wall.
- Add weight (vest or belt).
- One leg at a time.
Reference
Tiedemann A, et al. Exercise and Sports Science Australia Position Statement on exercise and falls prevention in older people. J Sci Med Sport (2011), doi:10.1016/j.jsams.2011.04.001
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