RÓWNOWAGA THERA BAND.pdf

What is balance?

“Postural stability” is the ability to

maintain the body’s center of gravity

within its base of support; this is

commonly referred to as “balance”.

Adequate balance is required in gait

and other dynamic activities to prevent

falls. Postural stability is controlled in

the body by means of several systems:

the visual (eyes), vestibular (inner ear

balance), and proprioceptive systems.

Unfortunately, older adults often have

deficits in all of these systems.

Who can I contact?

Michael E. Rogers, PhD

Wichita State University

1-316-978-5959

Phil Page, PT, ATC

1-800-321-2135 ext. 350

The Hygenic Corporation

cares

ALWAYS CONSULT YOUR PHYSICIAN BEFORE

BEGINNING ANY EXERCISE PROGRAM.

THIS GENERAL INFORMATION IS NOT INTENDED

TO DIAGNOSE ANY MEDICAL CONDITION OR TO

REPLACE THE ADVICE OF YOUR HEALTHCARE

PROFESSIONAL. DISCUSS A SPECIFIC EXERCISE

PRESCRIPTION WITH YOUR HEALTHCARE

PROFESSIONAL. IF YOU EXPERIENCE ANY PAIN OR

DIFFICULTY WITH THESE EXERCISES, STOP AND

CONSULT YOUR HEALTHCARE PROVIDER.

Clinical & Rehabilitation Exercise System

By Michael E. Rogers, PhD &

Phil Page, PT, ATC

How to improve balance.

The proprioceptive system relies on

information from the joints and muscles

to coordinate unconscious reflexes in

order to maintain balance. These auto-

matic reflexes are known as balance

strategies. Balance training, walking,

and resistive exercise are used to

improve gait and balance strategies,

and to decrease fear and risk of falling.

Recommended Thera-Band ® Products

Falls are a leading cause of injury

and death in adults over 65 years

old. As many as one in four

persons over the age of 65 will

fall in their home. Falls often

result in fractures of the hip and

hand. As a result, prevention of

falls is of paramount importance

in older adults.

Exercise Ball

Lower

Body Kit

Stability

Trainer

Available From:

Older adults are especially at risk

because of impairments in

balance. However, several other

factors may increase risk of

falling, including: poor strength,

medications, dizziness, and

environmental factors, such as

slippery surfaces or obstacles in

the home.

Before beginning any balance training

program, be sure and consult with

your healthcare professional. They will

perform a comprehensive assessment

of your balance and can prescribe a

specific program for you.

For more information, visit

www.Thera-BandAcademy.com

reproduced by professionals for patient use only.

Thera-Band and Associated Colors are trademarks of The

Hygenic Corporation. Unauthorized use is strictly prohibited.

1-800-321-2135 www.thera-band.com

– P03747 –

Balance &

Preventing Falls

Exercises to Improve Balance

Thera-Band ® Stability Trainer

Thera-Band ® Exercise Ball

Thera-Band ® Resistive Exercisers

Perform these exercises first on a firm surface. Progress

to the Stability Trainer. Use a chair or other support to

help maintain balance.

Perform these exercises first on a firm surface. Progress

to the Exercise Ball.

Perform these exercises first on a firm surface. Progress

to the Stability Trainer. Repeat each on both legs. Use a

chair or other support to help maintain balance.

BEGINNER

ONE-LEG BALANCE:____________

Balance on one leg. Begin on a

firm surface and progress to the

Stability Trainer. Use a chair for

support if needed. Repeat on

other leg.

CALF RAISE:____________

Balance on one leg. Go up

onto your toes. Begin on a firm

surface and progress to the

Stability Trainer. Use chair for

support if needed. Repeat on

other leg.

HANDS AND KNEES:____________

Begin on hands and knees, keeping

back straight. Progress to lift opposite

arm & leg. Alternate sides.

INTERMEDIATE

HIP RAISE:____________

Balance on one leg. Lift your hip

upward. Begin on a firm surface

and progress to the Stability

Trainer. Use chair for support

if needed. Repeat on other leg.

HANDS AND FEET ON BALL:___________

Begin on the ball with hands and feet

on the floor. Progress to lift opposite

arm & leg, keeping back straight.

Alternate sides.

4-DIRECTION KICK: Perform kicks in 4 directions

against the band. Hold & slowly return. Repeat on

other leg. Use chair for support if needed.

Color_____________ Reps_____________

ADVANCED

CHAIR SQUATS:____________

Hold band or tubing at waist.

Keep elbows straight. Slowly

lower to chair by bending knees

and hips; keep back straight.

Return to standing.

Color__________ Reps___________

HIP EXTENSION:____________

Balance on one leg. Extend your

hip behind your body. Begin on a

firm surface and progress to the

Stability Trainer. Use chair if

needed. Repeat on other leg.

KNEE BEND:____________

Balance on one leg. Bend your

knee. Begin on a firm surface

and progress to the Stability

Trainer. Use chair for support if

needed. Repeat on other leg.

SIT TO STAND:____________

Begin sitting on the ball with feet on the

floor. Stand up. Use support if needed.

Carefully return to sitting on the ball.

ANKLE FLEXION:

Pull toes back toward head

against band or tubing.

Slowly return and repeat.

Color________ Reps_________

References: Tinetti et al. 1994, NEJM 331 (13) : 821-827

Topp et al. 1996, Clin Nurs Res 5 (4) : 407-427

Rogers et al. 2001. J Occup Rehabil 11 : 291-298

ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM

PERSONS WITH SEVERE BALANCE DEFICITS SHOULD EXERCISE UNDER CLOSE SUPERVISION.

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