Multi-sensory, or kinesthetic awareness, is the ability to perceive where and how your body is oriented at any position. This gives your awareness of where you limbs are positioned without looking at them and the sense of up and down, according to physical therapist Gray Cook, author of "Movement." Elderly adults tend to have decreased kinesthetic awareness because of disease or disuse.
Multi-Planar Movement
Exercises that increase kinesthetic awareness must address all three planes of movement in the body, which include front to back, side to side and rotation. Multi-planar exercises increase body awareness, balance, abdominal and spine stability, and joint mobility, according to fitness professional Anthony Carey, owner of Function First Exercise Studio in San Diego. These factors decrease the older adults' risk of falls and other injuries, and increase their movement quality and independence.
Multi-Planar Hip and Torso Stretch
This exercise series moves your body in three planes of motion, stretching and strengthening muscles in your pelvis, legs, abdominals and back. Step forward with your left leg and raise both arms above your head at the same time. Keep both feet pointing forward, and tighten your right buttock. Return to starting position, and do the same movement on the right leg. Then step back with your left leg, and raise both arms overhead. Do the same with the right leg.
For the lateral stretch, step to the left side with your left leg and bend that leg slightly. Flex your torso to your right, and reach up with your left hand over your head. Do the same with your right side.
For the rotational stretch, step forward with your left leg into a half lunge, and twist your torso to your left with your arms reached out. Do the same with your right side.
Medicine Ball Figure-8
Use a 4- or 6-lb. medicine ball for this exercise. Stand with your right leg in front of you with both feet pointing forward. Hold a medicine ball in front of you. Swing gently down to your toward you right outer hip, and swing it up over your right shoulder. Bring it across your body toward your left hip, and swing it up over your left shoulder. Do not move your torso or legs as you swing. Do 20 swings total for three sets.
Diagonal Bar Lift
Use a 5- to 8-lb. weighted bar or a regular broomstick for this exercise. Hold the bar with both hands in an overhand grip by your left hip. Stand with your legs shoulder-width apart. Swing the bar up and across your body to your right side until the bar is parallel with with the floor. Turn your upper spine slightly, but do not move your pelvis or legs. You can adjust the difficulty of the exercise by hold the bar at different points on the bar or how your legs are positioned, such as with one leg in front of the other or with both feet together.
References
- "Movement"; Gray Cook; 2010
- "Pain-Free Program"; Anthony Carey; 2005
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