Better Balance Series (Part 2): Change Your Base

​Lately it feels like everyone I know has a mom that has fallen and fractured their hip.

I'm used to patient's falling frequently in my brain injury rehab work but it's concerning as I know what a slippery slope it can be.

Injuries from falls can quickly lead to death especially in those over 85 years old.

Men over 65 years old are actually at higher risk for death related falls.

Typically women have more non-fatal fall injuries.

Heck I've even had two falls to the floor recently while stepping over our puppy gates after my foot got caught. 

They've happened when I didn't follow my own advice.

Both were a few hours after a leg workout.

It was late and dark.

I was distracted & rushing with my hands full so I couldn't catch myself or use my arms for balance. 

Slowing down, holding onto the wall/doorway, and having the lights on would probably have prevented my falls as I was tired.

​Moving the gates would have DEFINITELY prevented them- LOL.

The irony here is I actually like having to step over them as it's great balance work.
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Falls are going to happen but you can reduce your risk with prevention (what I didn't do) as well as challenging your mobility, strength, and agility while you age.

Let's keep going with the 4 Steps To Better Balance to help you do that.

First Step Review: Check your Base Of Support- start with a Foot Core Check Up

Second Step: Change Your Base Of Support

After you've given your feet some attention & woken up your foot core muscles (step 1), you can challenge your balance by changing your base of support & strengthening your hips (step 2).

>>Strong hips = Better Balance<<

Here are some examples of how to change your base of support during exercise:

• Lift weights or move on both legs to one leg (more support to less support on the floor)
• Legs apart vs together- change the distance between your feet while you exercise. It depends on the exercise/movement but usually a narrower base of support is more challenging (ex: normal walking vs tandem or heel toe walking)
• Move different angles and directions

Leg Lift Moves- Bird dogs (alternate lifting opposite arm and leg while in quadruped), Donkey kick (hip extension while in quadruped), Side Kicks (sidelying or standing hip abduction)

Mind Body Balance Moves- Yoga Flow (Downward/Upward Dogs, Warriors, etc), Qi Gong and Tai Chi Flow

These 3 HIP BALANCE MOVES  will help you have strong, healthy hips for better balance.

OVER TO YOU

Which Balance Move will you target this week to strengthen your hips (& core)?

Add Balance Work to what you're already doing 2-3 times per week.

Safety Tips: if you can’t keep good form and posture when doing balance work, it may be too advanced.

Don’t risk injury or falling by progressing too fast. Use a stable surface like the wall, counter, or back of a chair to help you be more stable.

Get creative, mix it up to challenge your balance but listen to your body.

Up next, tune in for Step 3 of the Better Balance Series.

P.S.  Want more Balance & HIP routines? Check out  HIP Camp™.