Session 5

Session 5Session 5

Managing concerns about fallingManaging concerns about falling

GoalsGoals

To recognize which Matter of Balance To recognize which Matter of Balance exercises will help with balanceexercises will help with balance

To recognize misconceptions and unhelpful To recognize misconceptions and unhelpful thoughts about fallingthoughts about falling

To shift self-defeating thoughts and To shift self-defeating thoughts and misconceptions to self-motivating ones.misconceptions to self-motivating ones.

Use Personal Action Plan to implement Use Personal Action Plan to implement changeschanges

Review from past sessionReview from past session

Risk factors for falling (low blood pressure, Risk factors for falling (low blood pressure, leg weakness & flexibility, balance)leg weakness & flexibility, balance)

Exercises can improve risk factorsExercises can improve risk factors Assertive behavior can result in positive Assertive behavior can result in positive

resultsresults

Matter of Balance Exercises: 1Matter of Balance Exercises: 1stst set set

1.1. Deep BreathingDeep Breathing

2.2. Good Morning StretchGood Morning Stretch

3.3. Shoulder RollsShoulder Rolls

4.4. Diagonal Arm Press across BodyDiagonal Arm Press across Body

5.5. Foot CirclesFoot Circles

6.6. Seated Knee RaisesSeated Knee Raises

7.7. Diagonal Arm Press towards floorDiagonal Arm Press towards floor

8.8. Diagonal Arm press towards ceilingDiagonal Arm press towards ceiling

9.9. Rowing ExerciseRowing Exercise

10.10. Seated Leg ExtensionsSeated Leg Extensions

11.11. Seated Knee Raises (not alternatingSeated Knee Raises (not alternating

Developing an exercise plan 1Developing an exercise plan 1

State GoalState Goal– What do you want to accomplish?What do you want to accomplish?

Balance Flexibility Strength Endurance

Developing an exercise plan 2Developing an exercise plan 2

Action: How often, when and what?Action: How often, when and what?

Developing an exercise plan 3Developing an exercise plan 3

Materials/Physical Assistance Needs

Developing an exercise plan 4Developing an exercise plan 4

Possible ProblemsPossible Problems

Developing an exercise plan 5Developing an exercise plan 5

Solutions

Additional pointsAdditional points

Fall prevention exercises provide Fall prevention exercises provide opportunities for:opportunities for:– BalanceBalance– FlexibilityFlexibility– StrengthStrength– CoordinationCoordination– Conditioning Conditioning

Matter of Balance exercises do these things…Matter of Balance exercises do these things…

Improve balance by:Improve balance by:

Stretch often Keep home well lit

Focus on a far object when you walk Lean into

forces (like strong winds

Do the exercises daily, and be patient.

But avoid these thingsBut avoid these things

Standing up too quickly, especially with low blood pressure.

Going out in the sunlight without sunglasses (remove them when you enter a building!

Pushing yourself if you are tired.

Matter of Balance Exercises 2Matter of Balance Exercises 2(standing)(standing)

12.12.Toe Stands Toe Stands (heel raises)(heel raises)13.13.Alternating Alternating

Steps Steps (march in place)(march in place)14. Side Stepping14. Side Stepping15. The Box Step 15. The Box Step (Waltz)(Waltz)

16.Standing Hip Extension

17.Leg Lift to side

18.Hip Circles

19.Standing Foot Circles

20.Heel Cord Stretch

Role Playing ActivityRole Playing Activity

4 small groups of 3 or 44 small groups of 3 or 4

Summary of role playing Summary of role playing exercisesexercises

What negative thoughts were presented?What negative thoughts were presented? Were these thoughts supported by personal Were these thoughts supported by personal

experience or by something that happened experience or by something that happened to someone else?to someone else?

What positive thoughts were substituted for What positive thoughts were substituted for negative thoughts?negative thoughts?

Does anything get in the way of believing in Does anything get in the way of believing in these positive or helpful thoughts?these positive or helpful thoughts?

Matter of Balance exercises 3Matter of Balance exercises 3(sitting)(sitting)

16.16. Wrist Rise and FallWrist Rise and Fall

17.17. Finger SpreadFinger Spread

18.18. Wrist RotationWrist Rotation

19.19. Touch Elbows Stretch (front and back)Touch Elbows Stretch (front and back)

20.20. Arm Chair PushArm Chair Push

21.21. Ear to ShoulderEar to Shoulder

22.22. Look Left, look rightLook Left, look right

23.23. Good morning stretchGood morning stretch

24.24. Giant Bear Hug StretchGiant Bear Hug Stretch

ConclusionConclusion

Matter of balance exercises can help Matter of balance exercises can help improve fall riskimprove fall risk

Positive thoughts open doors for new Positive thoughts open doors for new opportunitiesopportunities

A Personal Action Planner will cement A Personal Action Planner will cement changes.changes.

Next week: No Fall-Ty HabitsNext week: No Fall-Ty Habits

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