Stretching daily can help improve balance and coordination in the older population by improving overall ease of movement. As we get older, we often experience increased stiffness in our joints and muscles resulting in decreased flexibility, decreased balance and coordination resulting in an increased risk of falling.
A recent study in the International Journal of Health Sciences concluded that a 10 week program of lower extremity stretching was effective in improving balance and coordination in the elderly, thereby decreasing falls.
When stretching, stretch until tension is felt, but not to the point of pain. You need to stretch until you feel the muscle lengthen, but not enough that it hurts.
Give the following stretches a try to help improve your balance and coordination
Quadricep Stretch
- Stand with a sturdy chair for support, holding on with your left hand to the backrest of the chair.
- Bend your right leg and grasp your right ankle. If you cannot reach your ankle, place a belt around the ankle and pull your foot up to your buttock with the belt. Hold for 20-30 seconds, repeat 3-5 times, then switch legs.
- Stand upright with a straight back and do not lean forward.
Tip: For improved balance try to stare at motionless object
Calf Stretch
- Keep one leg back with your knee straight and your heel flat on the floor.
- Bend your front knee.
- Move hips forward until you feel a stretch in your calf.
- Hold for 20-30 seconds, repeat 3-5 times.
- Switch legs
Hamstring Stretch
- Shuffle to the front of your chair.
- Place one leg in front of you with the knee straight and keep your knee pointed to the ceiling
- Ensure you remain upright with a straight back and lean forward at the hips
- Hold for 20-30 seconds, do 3-5 repetitions and then do the same with the opposite leg.
Doorway Pectoral Stretch
- Stand in a doorway and place your forearms against the doorframe. Keep both arms at 90 degrees.
- Step forward with one foot. You should feel the stretch in the front of your chest. These pec muscles cross your ribcage. When you take deep breaths, that will expand the entire rib cage and will create an even bigger stretch across the front of your chest.
- Try to stay neutral through the spine. It is really common for people to go into spinal extension during this stretch.
If you have been injured or trying to recover from an injury, call the Durham Orthopedic & Sports Injury Clinic at 905-428-7800 to start your physiotherapy or massage therapy treatment and get on the road to recovery today.
