Brains & Balance, 2018 (C) 2017, 2018 by Exercise ETC. Inc. All rights reserved. 1 Walking Tall: Mobility Drills for Seniors What is “Functional” Mobility Training? • Selecting exercises that improve the foundation for movement • Working in multiple planes • Teaching reaction time, decision making and deceleration Cardio Training 4 – 6 Times per Week 30 – 60 minutes per session Improving Mobility Improving ROM in ankles, hips and shoulders/T‐spine will enhance ambulation and decrease fall risk. Step 1: The Joint‐By‐Joint Approach to Mobility Joint Mobility Stability Ankle X Knee X Hip X Lumbar Spine X Thoracic Spine X Cervical Spine X • Stability & mobility are different sides of the same coin. • Increasing flexibility at joints that need mobility improves stability in adjacent joints • Improving stability where it is essential increases flexibility in adjacent joints Ankle Mobility Drills
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Brains & Balance, 2018
(C) 2017, 2018 by Exercise ETC. Inc. All rights reserved. 1
Walking Tall: Mobility Drills for Seniors
What is “Functional” Mobility Training?
• Selecting exercises that improve the foundationfor movement
• Working in multiple planes
• Teaching reaction time, decision making and deceleration
Cardio Training 4 – 6 Times per Week
30 – 60 minutes per session
Improving MobilityImproving ROM in ankles, hips and shoulders/T‐spine
will enhance ambulation and decrease fall risk.
Step 1: The Joint‐By‐Joint Approach to Mobility
Joint Mobility Stability
Ankle X
Knee X
Hip X
Lumbar Spine X
Thoracic Spine X
Cervical Spine X
• Stability & mobility are different sides of the same coin.
• Increasing flexibility at joints that need mobility improves stability in adjacent joints
• Improving stability where it is essential increases flexibility in adjacent joints
Ankle Mobility Drills
Brains & Balance, 2018
(C) 2017, 2018 by Exercise ETC. Inc. All rights reserved. 2
Mobility Exercises For Seniors:Plantar Fascia Release
• Roll a tennis ball gently beneath arch of foot to improve ankle mobility.
• Roll the ball for 1 – 3 minutes.
• This will dramatically increase ROM in the ankle.
Hip Stretches:Pendulums & Hip flexor Stretch
Piriformis, Hamstring StretchesMobility Exercises For Seniors:
Shoulder & T‐spine
Practical Application:Understanding “How” We Walk
• Weight transfers from heel to ball of foot and then to the toes. Stride allows for full range of motion in the ankle.
• Foot does not lift until the big toe of the opposite foot has made contact with the ground.
• Pelvis is squared & spine is neutral, head is level.
• Toes point forward. Feet are 3 – 5” apart.
• The swing foot lands forward of the stance foot.
• Elbows are bent at 90 degrees, arms are close to the body and pump for momentum and balance
• Breathing is from the diaphragm
10 Suggested Drills to Improve GaitThese can all be done on unstable surfaces too!
• Heel & toe taps– Ankle strength & ROM
• Long steps– To improve stride
• Knee lifts with arm pumps– To improve swing arm
efficiency & leg turnover
• Stagger steps– To improve weight shifting
• Butt kicks– To improve hamstring
strength
• Tandem walks– To decrease step width &
improve stability
• Marching– To reduce shuffling
• Walk with head rotations– Improve balance
• Walk with U‐turns– To strengthen hip rotators
• Resisted walking– To increase total strength
Brains & Balance, 2018
(C) 2017, 2018 by Exercise ETC. Inc. All rights reserved. 3
Cross Over Steps Retro Walk With Hamstring Stretch
With each stretch, keep spine neutral and execute a 30° hip-hinge.
Solo Musical Chair Lateral Step Jacks
Marching‐in‐Place With Contralateral Hand/Elbow Taps
Standing Balance Drill:Lateral Weight Shift With Arm Wave
Brains & Balance, 2018
(C) 2017, 2018 by Exercise ETC. Inc. All rights reserved. 4