Healthy Balance - Home Exercise Programme

Healthy Balance

Home Exercise Programme

Name: Date: Class venue: Class time: Day: Instructor’s name:

How to use this booklet This booklet contains a specially designed set of exercises to reduce your risk of a fall. There are many benefits from exercising regularly such as improved balance, muscle strength, general fitness and wellbeing.

The booklet is divided into five colour coded sections: Preparing to exercise and correct posture - Blue Seated exercises and warm-up exercises - Red Standing exercises and progressions - Brown Strength exercises - Green Exercise diary - Purple

Things to remember: Wear supportive shoes.

Practice the correct posture positions (seated to standing) and your pelvic floor exercises before you start the programme.

If you experience any pain or discomfort , stop exercising and contact your GP and the Healthy Balance service.

Between each set of exercises take three deep breaths and relax.

You may feel a bit stiff when you first start to exercise. This is quite normal, because you are using muscles which may not be used in your usual daily activites. The stiffness will reduce as your body becomes more familiar with the exercises.

The exercises prescribed need to be completed regularly. To help you, please fill in the exercise diary at the end of this booklet.

NB: please take this booklet to the class with you.

PREPARING TO EXERCISE AND CORRECT POSTURE

Preparing to exercise

PREPARING TO EXERCISE AND CORRECT POSTURE

Correct posture Seated posture 1.

2.

3.

4.

Sit tall and lift spine away from the back of the chair.

Feet and knees hip distance apart, with knees over ankles.

Draw navel towards spine and tighten your pelvic floor muscles.

Try to maintain this posture throughout the exercises.

Poor posture

Good posture

1.

2.

3.

4.

Using a chair for support, feet and knees hip distance apart.

Look directly forward (not down).

Stand tall to draw your navel towards your spine and tighten your pelvic floor muscles.

Try and maintain this posture throughout the exercises.

Good posture

Poor posture

PREPARING TO EXERCISE AND CORRECT POSTURE

Standing posture

PREPARING TO EXERCISE AND CORRECT POSTURE

Pelvic floor This helps maintain a healthy bladder and will encourage a more active lifestyle.

Imagine you are trying to stop passing wind and urine at the same time. Tighten the muscles around your back passage and then your front passage, and lift them up inside you. When you do this you are tightening your pelvic floor muscles.

Do not pull your stomach in.

Do not squeeze your buttocks.

Do not squeeze your legs together.

Do not hold your breath.

Try to complete 10 contractions holding for 10 seconds each time and also two sets of six quick contractions every day.

NB: pelvic floor exercises can be performed whilst standing or sitting.

Make sure you have a suitable chair (like a dining room chair), with plenty of room around you to complete the exercises.

Exercise 1 - Shoulder circling 1.

2.

3.

4.

5.

Sit tall with good posture.

Arms resting loosely by your sides in line with the hip.

Circle both shoulders up, backwards and then down.

Keep the movements slow and smooth.

Repeat ............... times.

SEATED EXERCISES AND WARM-UP EXERCISES

Seated Exercises and Warm-Up Exercises

SEATED EXERCISES AND WARM-UP EXERCISES

Exercise 2 - Ankle mobiliser 1.

2.

3.

Sit tall with good posture.

Keep your heels on the floor, gently lift toes, roll weight through the foot and lift your heels.

Aim to complete ............... times.

Exercise 3 - Seated march 1.

2.

3.

4.

Sit tall with good posture.

Keep your breathing regular and natural.

March feet up and down.

Repeat the exercise ………........... times.

1.

2.

3.

4.

5.

Sit tall with good posture.

Lift arms in front, level with your chest Gently push the heel of your hands away with fingers pointed upwards.

Lower your fingers to point towards the floor.

Repeat this exercise ............. times.

Exercise 5 Wrist mobiliser 2 1.

2.

3.

4.

Sit tall with good posture.

Place your palms on your thighs.

Rotate hands with palms facing upwards.

Repeat this exercise ............ times.

SEATED EXERCISES AND WARM-UP EXERCISES

Exercise 4 - Wrist mobiliser

SEATED EXERCISES AND WARM-UP EXERCISES

Exercise 6 - Hamstring stretch 1.

2.

3.

4.

5.

Sit on the front third of a chair.

Place your right foot flat on the floor and then straighten your left leg out in front with your heel on the floor.

Place both hands on your right thigh then sit tall.

Lean forwards and upwards until you feel a stretch in the back of your left thigh.

Hold for a maximum of 15 seconds and repeat on the other leg.

Exercise 7 - Standing march 1.

2.

3.

4.

5.

6.

Stand next to a sturdy chair or work surface.

Stand tall.

March on the spot, swinging your free arm.

Keep marching for 30 seconds.

Turn slowly around and repeat using the other arm.

Repeat this exercise ………........... times.

STANDING EXERCISES AND PROGRESSIONS

Standing Exercises and Progressions

STANDING EXERCISES AND PROGRESSIONS

Exercise 8 - One leg stand 1.

2.

3.

4.

5.

Stand next to a sturdy chair or work surface.

Hold on with ................... hand(s).

Stand on one leg for ................... seconds.

Repeat on the other leg.

Repeat .................... times.

Exercise 9 Flamingo swing 1.

2.

3.

4.

Stand next to a sturdy chair or work surface.

Swing the leg furthest away from the chair forward and backwards with control.

Perform ………........... swings.

Turn to face the other direction and repeat on other leg.

1.

2.

3.

4.

Stand next to a sturdy chair or work surface.

Slowly squat down halfway, bending your knees (keeping your heels on the floor).

Slowly straighten up.

Repeat .................... times.

STANDING EXERCISES AND PROGRESSIONS

Exercise 10 - Knee bends

STANDING EXERCISES AND PROGRESSIONS

Exercise 11 - Heel raises 1.

2.

3.

4.

5.

Stand next to a sturdy chair or work surface.

Hold on with ................... hand(s), feet shoulder-width apart.

Slowly come up onto your toes.

Slowly lower heels to the ground.

Repeat ..................... times.

Exercise 12 Heel to toe standing 1.

2.

3.

4.

Stand next to a sturdy chair or work surface.

Place one foot directly in front of the other (so they form a straight line).

Hold this for ....................seconds.

Repeat .................... times.

1.

2.

3.

STANDING EXERCISES AND PROGRESSIONS

Exercise 13 Heel to toe walk Stand next to a sturdy chair or work surface.

Look straight ahead and walk forwards placing one foot directly in front of the other for .................. steps.

Turn round and repeat .................... times.

Exercise 14 Side taps 1.

2.

3.

4.

Stand next to a sturdy chair or work surface.

Step to the right side then return to the middle.

Step to the left side, then return to the middle.

Repeat .................. times.

STANDING EXERCISES AND PROGRESSIONS

Exercise 15 Sideways walking 1.

2.

3.

Stand facing a sturdy chair or work surface.

Side step ............... steps along the surface, then repeat in the other direction.

Repeat ...................... times.

The instructor will give you an exercise band to enable you to complete these exercises.

Exercise 16 - Wrap 1.

2.

3.

4.

5.

Sit tall on the front of a chair, feet and knees together.

Wrap the exercise band around your thighs (just above your knees).

Place your feet hip distance apart.

Keeping your feet on the floor, gently press your knees out against the resistance of the band Repeat ..................... times.

STRENGTH EXERCISES

Strength exercises

STRENGTH EXERCISES

Exercise 17 - Arm curl 1.

2.

3.

4.

5.

6.

7.

8.

Sit tall on the front third of a chair, feet hip distance apart.

Step your feet back and place the exercise band on the floor.

Place the balls of the feet on the exercise band to secure it.

Straighten your arm down towards the floor Hold the exercise band in your right hand, making sure there is tension in the band.

Keeping the elbow in contact with the side of your body, gently bend your elbow, bringing your fist towards the shoulder.

Hold for .................... seconds and gently lower your arm.

Repeat ...................... times.

Repeat .................... times for left arm.

1.

2.

3.

4.

5.

Sit tall on the chair.

Straighten out your leg and hold for a count of ................ .

Lower your leg slowly.

Repeat with your other leg.

Repeat this exercise ................... times.

Exercise 19 - Leg extension 1.

2.

Sit on a flat surface with your back supported.

Place a rolled-up towel under the back of one knee.

Bend the other leg and place the foot flat on the floor.

3. Pull your abdominals in.

4. Gently straighten the leg on the towel and hold for ................ seconds.

5. Repeat .................. times.

6.

Repeat with other leg.

STRENGTH EXERCISES

Exercise 18 Knee strengthening

STRENGTH EXERCISES

Exercise 20 - Thigh strengthener 1.

2.

3.

4.

5.

6.

Sit tall on the front of a chair.

Loop the band under one foot.

Lift the foot one inch off the floor and pull your hands onto your hips. Straighten your leg against the resistance of the band.

Hold for .................... seconds, then bend the knee and place the foot back on the floor.

Repeat ................. times.

Repeat with the other leg.

Cool down Always cool down after exercise. You can repeat the warm-up exercises and stretches to cool down.

We hope you have found these exercises enjoyable and in time you will feel the benefit.

These exercises chosen for you should be completed regularly (ideally daily), to feel the benefit.

What should I do if I have a fall?

Remain calm If you are unhurt and are able to, try to get up in the following way: Roll onto your hands and knees and get to a stable piece of furniture,

such as a heavy chair or bed.

Hold onto the furniture with both hands to support yourself, and slowly pull yourself up.

Be sure to rest for a while before undertaking any activites.

If you are hurt, or unable to get up yourself:

Try to attract attention by shouting for help, banging on the walls or

floor, getting to a telephone, or activating a pendant alarm if you have one.

Try to keep warm, using something suitable within reach such as a dressing gown or blanket.

If possible, change your position every 30 minutes.

HOME EXERCISE DIARY

Home Exercise Diary Please tick on the day(s) you complete your home exercises and make a note of any difficulties or improvements you have felt.

Mon w/c w/c w/c w/c w/c w/c w/c w/c

Tues

Weds

Thur

Fri

Sat

Sun

Please find below the details of your individual home exercise programme.

Date

Exercise numbers from the booklet

Frequency of exercises

HOME EXERCISE DIARY

Individual Home Exercise Programme

If you have any queries, please contact the Healthy Balance service on:

Phone 0300 303 9988

Letter Provide, Corporate Offices

900 The Crescent

Colchester Business Park

Colchester, Essex CO4 9YQ

Email provide.essexlifestyles@nhs.net

Web www.provide.org.uk

Delivered by:

Healthy Balance Service

If you need this leaflet in braille, audio, large print or another language, please contact our Customer Service Team on: 0300 303 9951 / 0300 303 9952 or by email at: provide.customerservices@nhs.net

Provide Corporate Offices 900 The Crescent Colchester Business Park Colchester Essex CO4 9YQ

T: 0300 303 9999 E: provide.enquiries@nhs.net www.provide.org.uk

PBO-2545-1806-01