Does your loved one need a little extra help with their stability and mobility? For example, do they need a walker to get around or do they rely on you to get out of the car successfully? Here are some useful tips to make sure that they are able to utilize the help offered safely as well as some strengthening exercises to help them be as self sufficient with these tasks as possible.
Using a Walker
Looking at the images below, you may not initially see the issues that your senior is demonstrating with their posture. In fact, it may even look "normal" to the untrained eye. What a kinesiologist sees is quite different.
What kinesiologist sees from top-down:
Cervical flexion – Looking down, causes neck stiffness
Thoracic flexion – Leaning forward, causes weak back extensors
Shoulder Extension – Arms far ahead, causes shoulder joint tightness
Far distance from walker – Fall Risk, causes increased fall risk
Two exercises we would recommend for increased strength, balance and confidence are;
Seated Rows: 3 sets holding 10-12 repetitionsDirections:Place band around foot,
heel can be on the floor
Grab one end in each hand
Start with arms forward
Pull your elbows back and tucked in
Squeeze your shoulder blades together
Repeat
Seated Quadricep Extension: 3 sets holding 10-12 repetitions
Getting Out of a Vehicle
Another common issue that we see is improper assistance helping a loved one in and out of a car. It is something that we all love to help with, but to assure that we are successfully doing so, is an important part of the job.
What kinesiologist sees from top-down:
No arm & hand placement, causes decrease of balance, stability and increased fall risk
Stress on Caregivers body, causes injury to caregiver, decreased flexibility, mobility and decreased range of motion
An exercise we would recommend is;
Single Leg Raises: 3 sets holding 10-12 repetitions
Directions:
Hold onto chair or counter
Stand on one leg
Raise other sideways
Hold for 3-5 seconds
Lower your leg and repeat
Switch to other leg
Notice this pattern in your everyday life? Please give Reneu Health Inc. a call!
We are a team of experienced clinical kinesiologists who specialize in preventive and rehabilitative exercise for seniors. We believe that aging is part of a beautiful journey and everyone deserves to live their best life. We understand that as our bodies get older, it doesn’t function the same. As some see this as a limitation, we see it as an opportunity. With the right mindset, knowledge, tools and support we help improve quality of life, slow the progression of certain conditions and help you take control of your health.
Call us today for a free consultation. San Diego 619.263.0329 or Orange County 949.245.6239.