Physical therapy training for balance deficits and fall prevention can help all age groups, but may be needed more during surgery or injury recuperation in order to return the individual to a more functioning lifestyle and during the senior years as balance deficits naturally occur more often as age progresses. Fall prevention exercises can prolong independence, improve balance deficits, decrease fracture risks and reduce risks of tripping, stumbling or losing footing.
Partial Squatting
Increasing your lower body strength will lower your risks of falling and also improve your balance deficit. Strengthen and tone your lower body by doing a standing full leg squat. Stand upright facing the back of a firm chair. Place your hands onto the chair for support purposes. Gently bend your knees. Hold this position 10 seconds. Slowly return to the upright position. Relax 10 seconds. Repeat this exercise 10 times.
Leg Balancing
Improving sense of balance enhances body positioning and self-control. Hinder fall prevention and improve balance by training and strengthening leg muscles. Physical therapy training includes standing exercises that use chairs for support purposes. Stand facing the back of a chair, placing both hands onto the chair. During the initial stages, have all fingers touching the chair. Gently and slowly lift your right leg from the floor. Place all body weight onto your left foot. Hold this position 10 seconds. Slowly return your leg to the original position. Relax 15 seconds. Repeat this exercise 15 times. Do the exercise again using your left leg. As you become stronger, touch only your fingertips to the chair. If a chair is not available, use a wall. Shoot for a goal of lifting your individual legs without using the chair or wall for support.
Calf and Ankle Strengthening
Lower body exercises can improve balance deficits. Having strong ankle and calf muscles helps stabilize and support your body weight, thereby decreasing your risks of falling. Physical therapy training maneuvers need to concentrate on strengthening these muscles and can accomplished with heel lift exercises. Stand facing the back of a firm chair, feet shoulder-width apart. Hold onto the chair for support. Gently lift your body weight onto the balls of your feet, onto your tiptoes. Hold this position three seconds. Slowly return your feet to the standing position. Relax 10 seconds. Repeat this exercise 15 times.
Seated Thigh Strengthening
Increasing your thigh muscle, quadriceps, strength needs to be include as part of physical therapy training for balance deficits and fall prevention. Quadriceps are another lower body muscle that plays an important role in supporting your body weight, enhancing your functioning level and stabilizing your body. Strong quadriceps minimize your risks of falling. Do some thigh straightening exercises. Sit upright in a firm chair with only the balls of your feet touching the floor. Roll up a towel and place it underneath your right thigh. Slowly inhale. Slowly lift your right leg in front of you while exhaling. Do not lock your knee. Slowly bring your toes toward the ceiling. Hold this position for five seconds. Gently inhale and return your leg to the original position. Relax 15 seconds. Repeat this exercise again, putting the towel underneath your left leg.
