Pair Exercises for Better Balance: Tip-Toes

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In this video, you will learn a tip-toe exercise to do in pairs that will help strengthen your calves

If you do fall, it's important that you now how to get back up again.
To learn how to do this, watch the next video in this programme

By practicing this simple tip-toe exercise with a partner, you will develop stronger calf muscles that will also be better able to maintain your balance, making you less likely to fall

Voice-over by volunteer Lizzie Da Costa

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In this video you will discover an exercise to work on your balance with the help of a partner. Check your physical fitness with a doctor before beginning.

This exercise aims to strengthen the stability of your ankles, which is fundamental in maintaining your autonomy and preventing falls.

This exercise is divided into two stages: positioning, then movement.

First, the positioning.

As the older adult, or the subject of this exercise: Position yourself standing, with your feet apart the same width as your hips

Stand tall, stretching your spine

Lift the back of your head as high as possible while tucking in your chin and looking straight ahead.

So as to not arch your back, clench your abdominal and gluteal muscles.

The partner should stand opposite the older adult. Hold their wrists from below and keep their own elbows tucked into and touching their body.

Second, the movement

The subject should breathe in.

Then, as your breathe out, push down on your partners hands and slowly lift your heels off the floor to stand on the tips of your toes.

Hold the position for 10 seconds, breathing fully and deeply

To help keep your balance, look straight ahead

Then, place your heels back on the floor, delicately so as to avoid any shock that could reverberate in your back

Repeat this exercise two more times, taking 10 second rests between each one

Carried out regularly, this exercise will help you improve your stability.

Over to you!

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