Скачать или смотреть Fall Prevention Strengthening Exercise: Heel to Wall

Lower body weakness is the leading cause for falls among older adults. Sarcopenia, or the loss of muscle mass, is happening to everyone over the age of 30. Muscle loss accelerates in the 60s and again in the 80s and lower body weakness increases fall risk.

Weak legs, weak hips, weak calves, and weak feet all contribute to an unstable walking gait and greater risk of a fall.

This hip strengthening exercise is evidence-based and proven to reduce fall risk while increasing hip strength and walking stability.

It's important to maintain tall, lengthened posture, don't tilt toward or away from the wall. Stand upright. Make sure you're close enough to the wall or chair so you don't corrupt your posture while doing the exercise.

Try to do 10 repetitions. One time per day, 2-3 times per week. Gradually increase the number of repetitions as you get stronger.

Heel to Wall (or chair) This is a strengthening exercise and should be done 2 or 3 times per week. Kelly demonstrates how to do the exercise and how to progress the challenge as you get stronger.