Important Balance Exercises to Prevent Falls

Every year in the U.S., hundreds of thousands of people suffer broken hips, mainly due to falls, which can cause permanent disability and lead to a lack of independent functioning.  To prevent falls, there are three important areas to exercise: hip muscles, thigh muscles, and the ankles.  The more you exercise these, the more you decrease the liklihood of falling.  Here are some great exercises for each group.

1. Hip Muscles

Straight Leg Raise: Lie on your back with knees bent and feet flat on the ground.  Raise one leg and, trying to keep it as straight as possible, hold it a foot off the ground for ten seconds.  Relax that leg and continue with the other.  Repeat ten times for each.

Back Kick: Hold onto a table or other object for stability.  Stand on one leg, and kick the other leg forwards and backwards, like a pendulum.  Do so for thirty seconds, then switch legs.  Repeat ten times.

Lying Leg Lifts: Lie on your back with your legs straight out.  Slowly lift both legs into the air as high as you can, and lower them to the ground.  Repeat as many times as possible.

2. Thigh muscles

Wall Slide: Stand with your back to a wall and your legs in front of you.  Slide your back down the wall until you reach a sitting position (note: if you are just beginning, stop the slide when the pressure on your thighs is too much).  Hold this position for a few seconds, then slide back up the wall.  Over time, try to build up the seconds you can spend in the seated position.  Repeat exercise ten times, or however many feel comfortable.

Knee Extensions: Sit in a chair and lift one leg in the air, straight in front of you, and hold it there for as long as possible.  Alternate the leg.  Repeat ten times.

Knee Flexions: Stand next to a chair or table for support.  Raise one knee up as far as possible and hold it there for one second, and slowly lower it down to the ground.  Then do the same with your other leg.  Repeat ten times.

3. Ankles

Rotating Ankle: Stand next to a support, and raise one leg up.  Move your ankle in a circle, rotating the toes around your foot four times clockwise, then four times counterclockwise.  Repeat with your other foot.  Repeat exercise ten times.

Foot Inversion and Eversion: Sit in a chair with your back firmly againt the back of the chair.  Slowly, without moving your leg, rotate your foot inward as far as possible, and hold for six seconds.  Then, slowly rotate your foot outward as far as possible, and hold for six seconds.  Rotate it back to its original spot.  Do the same with your other foot, and repeat ten times.

Ankle Raises: Stand in front of a table for support.  Raise yourself up on your toes for six seconds, then lower yourself down.  Repeat exercise ten times.