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Improve balance to prevent falls

As Rocker, now 70, explains, “Posture retraining exercises use your body’s own weight to encourage your posture muscles to balance your body.” The exercise is isometric. There is no movement. Rather, the muscles of the posture become tense and the tension lasts as long as possible, which builds the strength of both muscles and bones.

I’m usually very skeptical of such advice from non-professionals who don’t have a physiotherapy, kinematics, rehabilitation medicine, or exercise training degree, but one paragraph in Mr. Rocker’s book gives me Fascinated:

“Walking on a flat surface does not support weight,” at least because it does not train posture muscles, as Rocker defines. “When your feet touch the ground, your knees tend to lock and your feet don’t stay on the ground for a while. Therefore, walking is nice and healthy, but it doesn’t improve your balance. Your feet are always on balance to keep you in balance. Walk along the curved rocky Adirondack Trail is Weight load. “

I was immediately related to this explanation. I spent most of last summer in the Catskill Mountains. There, I trekked with my dog ​​on uneven paths on rocks and roots every other morning for over an hour. During the first two weeks of July, I felt very unstable and fell twice. However, every time I went out, I became more secure, and by the end of summer my balance and stability had improved significantly. Even if you are hit by a dog while standing on a rock, it is easy to get a stable erection.

While many people can’t hike through the woods to train their posture muscles, Rocker describes exercises that can be safely done at home using your body as a device. No gym or machine required. You don’t even need an exercise band. Basically, you will learn that your feet are more firmly connected to the ground while your weight moves within the base of the support.

“In Tai Chi,” Rocker said. “We don’t move to balance. Balance first, then move.” Balance is not subject to conscious control, but it improves with use and decreases with no use. He explained that he could. “The key to human balance and stability is the ability to generate downward forces that exceed body weight. Therefore, neither a statue nor a surfer standing stiff like a statue can remain upright on a surfboard. “

Example lesson: You may have heard advice on how to stand on one leg and improve balance when brushing your teeth. A much better plan is to bend the knees and ankles of the standing legs to move the posture muscles. At the same time, the pelvic muscles remain relaxed. If you need additional support, use the fingertips of one hand on the sink or wall, but keep in mind that the goal is to stand without support and use the wall only for balance.

Another simple exercise is to relax your thighs and buttocks muscles, stand upright, and then bend your knees and ankles as if you were sitting on a high stool. Straightens the spine and relaxes the pelvis. Hold this position for as long as possible and gradually increase the time as your posture muscles grow to a maximum of 15 minutes.

Improve balance to prevent falls

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