Fall Prevention Exercises - Ask Doctor Jo

This video will show you some exercises to help prevent falls. So you might want to get near something to hold onto for balance. You can also use a cane for balance if you need to.

To start off, you will walk forwards, and then backwards with head movements. Turn your head side to side while walking. You can turn your head slowly, or a little faster to make it harder. Then look up and down while you are walking.

The next exercise is going to be like you are walking on a tight rope. We call this tandem gait. You might call it the drunk test. Put one foot right in front of the other. Try to look straight ahead if you can. If that is too difficult, you can put them close together, but not right in front of the other. If this becomes easy to do, then you can move your head from side to side, or even up and down while you are walking.

Now you will do some standing balance exercises. The first exercise is putting your feet as close together as you can. This is called the Romberg stance. If that is easy, move your head from side to side, and up and down. The next standing balance exercise is tandem stance. This is with one foot directly in front of the other like you are standing on a tight rope. Follow the same progression as above. Make sure to switch your feet.

Then you will do some hip strengthening exercises. Start off with a hip abduction/adduction (side to side). Try not to turn your foot out when kicking out to the side. This will change the muscle you are trying to work. Then still keeping the knee locked out, perform hip flexion/extension (front to back) exercise. Lock out your knee and try to keep it straight the whole time. Pulling your toes up or into dorsiflexion will help keep your knee straight. Bring your foot up as high as you can without leaning back, and then bring it back as far as you can without leaning forward. Start off with 10 on each side, and then work your way up.

Finally, you will do heel raises. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25. If that becomes easy, you can do one leg at a time.

Related Videos:

Improve Your Balance with Simple Exercises:

When, Why & How to Use a Walking Cane or Quad Cane:

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Doctor Jo is a Doctor of Physical Therapy.

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Fall Prevention Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[grahamwatson]

Great video!!! As we get older our balance is affected for many reasons. Muscle atrophy, spacial awareness, sight, hearing and touch & propreoceptive response etc. Balance is invariably taken for granted.

[joannewall]

I had a fall accident and now I fear falling again, I will definitely work on these exercises, thank you Doctor Jo

[caroldonaldson]

Very useful and easy to perform exercises. I am 77 and find my balance is in need of maintenance. Thank you.

[lucius]

Excellent exercise. We should all be doing them every day. Thank you very much.👍

[salinasjose]

Thanks for the video. It's a great balance program that I have been using with my clients.

[charlesmachado]

Thanks for the vedio. I am 70 year old women. I am vigling when I walk . Need to hold some one's hand. Can ypu please suggest some exercises or medications. Thanks

[-Ufo_Abduction-]

Great Video, I'm physical rehab doctor !

[DrAneja-orxv]

hello doctor i really appreciate ur help.Please upload some cevicogenic headache related exercises

[JackHayes]

As much as I exercise, Fall will still arrive on September 22--it doesn't seem that I can prevent Fall from arriving!

[prashantpandya]

How about winter prevention exercises???

[straightpath]

hi doctor jo, could you teach me or do you have any video related full body stretch excercise. i am a hard worker. recently i am diagnosed i have bulging disc in c4 c5 and c6. pls advise me stretch for the disc bulge and for the full body stretch. thanks in advance... hoping for your reply....

[leenamunge]

Good video my legs are weak especially my hips too. I lose my balance when walking. Is it also because of noise in the ear.

[podcastwithaman]

Gait abnormality what do you recommend?

[aliciadelostrinos]

I had a problem in walking, I'm already using cane, if I walk very far already my step is getting faster until I fall down not sideward but forward my knee is not painfull, pleased help me

[muhammadmudassar]

hello. madam did u also made video for parallelized people or familiar video to this. please please send its link, my brother have disability on one side and often fells.

[Chno]

And for more of Add several adult beverages.