Fall Prevention & Balance Exercises for Seniors

BUTT KICKERS

Improve your balance and flexibility with BUTT KICKERS!!!

Do you want better balance? Try this simple exercise for seniors to help you improve your knee function, strengthen your hamstrings and calves, and best of all prevent falls. Stand in place with the support of a chair or a wall if necessary. Slowly lift your lower leg behind you towards your butt. Start slow at first and within a comfortable range and then gradually pick up speed and range if possible.

Tips for doing this perfectly:

Tip # 1. Your thigh will have a tendency to move forward first to help bring your lower leg up. YOU MUST NOT ALLOW THE THIGH TO MOVE IN FRONT OF YOUR OTHER LEG WHEN YOU LIFT YOUR LOWER LEG OFF THE FLOOR. Two tips for preventing your leg from moving forward are first to place your hand on your thigh and push backwards so your thigh does not rise to the front.

Tip # 2 Stand as close as you can to a wall and watch for any forward movement of your thigh while you are lifting your lower leg. If it gets closer to the wall, refocus your energy to limit that hip flexion/forward motion.

• You will feel a stretch in the front of your leg. That is perfectly normal.

• You might feel a cramp in the back of your leg. If this happens do not go as high but still continue the movement within a range that does not cause the cramp. This is important because you will be building strength in the range of motion up to the weak point. That increase will allow you to move into a greater range next time.

• Squeeze your glutes.

• Relax your ankles. Perform 10-20 reps per set one or two times per day on each leg.

This exercise can be done every day with no risk of an overuse injury.