Fall Prevention/Balance Training


Strengthening - Neck Isometrics / Isotonics (Beginning - 15 min)
Workout Code: TUJ5834 Enter your code at www.ChiroCare.com/Rehab to view and save your exercises online.


1.) Single Leg Balance
Repeat 3 Time(s)
Hold 10 Seconds
Perform 1-2 Time(s) a Day
INSTRUCTIONS: Assume a single leg standing position on a stable surface. Use your core and lower extremity muscles to control your center of mass to maintain your balance. Perform for a desired time, switch legs, then take the appropriate rest.
2.) Single Leg Balance (Trunk Rotation) Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1-2 Time(s) a Day
INSTRUCTIONS: Assume a single leg standing position on a stable surface. Raise your arms to chest height and clasp your hands together. Slowly rotate your trunk to one side a comfortable distance, return to the starting position, and then rotate your trunk in the other direction. Use your core and lower extremity muscles to control your center of mass to maintain your balance. Perform a specific number of repetitions, switch legs, then take the appropriate rest.
3.) Single Leg Balance (Cervical Rotation) Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1-2 Time(s) a Day
INSTRUCTIONS: Assume a single leg standing position on a stable surface. Perform repetitive cervical rotation repetitions (look side to side) slowly. Use your core and lower extremity muscles to control your center of mass to maintain your balance. Perform a specific number of repetitions, switch legs, then take the appropriate rest.
4.) Heel-to-Toe Ambulation
Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1-2 Time(s) a Day
INSTRUCTIONS: Assume a standing position on a stable surface. Place your heel of one foot in direct contact with the toe of the opposing foot. Continue to alternate this as you proceed forward across the floor. Use your core and lower extremity muscles to control your center of mass to maintain your balance. Perform a specific number of steps, then take the appropriate rest.
5.) Toe-to-Heel Ambulation
Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1-2 Time(s) a Day
INSTRUCTIONS: Assume a standing position on a stable surface. Place your toe of one foot in direct contact with the heel of the opposing foot. Continue to alternate this as you proceed backwards across the floor. Use your core and lower extremity muscles to control your center of mass to maintain your balance. Perform a specific number of steps, then take the appropriate rest.
6.) Lateral Stepping
Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1-2 Time(s) a Day
INSTRUCTIONS: Assume a standing position on a stable surface with hands on hips. Slightly bend your knees and begin stepping to the side keeping your toes facing straight ahead. Use your core and lower extremity muscles to control your center of mass to maintain your balance. Perform a number of steps then return back in the other direction, then take the appropriate rest.
7.) Single Leg Balance (Trunk Flexion) Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1-2 Time(s) a Day
INSTRUCTIONS: Assume a single leg standing position on a stable surface. Raise your arms straight overhead and clasp your hands together. Slowly flex your trunk forward a comfortable distance and then return to the upright standing position. Use your core and lower extremity muscles to control your center of mass to maintain your balance. Perform a specific number of repetitions, switch legs, then take the appropriate rest.
8.) Single Leg Balance (Dynamic Functional Reaching)
Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1-2 Time(s) a Day
INSTRUCTIONS: Assume a single leg standing position on a stable surface. Reach with a single upper extremity to four different upper and lower quadrants that surround the right and left sides of your body. Use your core and lower extremity muscles to control your center of mass to maintain your balance. Perform a specific number of repetitions, switch legs, then take the appropriate rest.
9.) Single Leg Balance (Trunk Side-Bend) Repeat 10 Time(s)
Complete 3 Set(s)
Perform 1-2 Time(s) a Day
INSTRUCTIONS: Assume a single leg standing position on a stable surface. Raise your arms straight overhead and clasp your hands together. Slowly side-bend your trunk to one side a comfortable distance, return to the upright standing position, then side-bend in the other direction. Use your core and lower extremity muscles to control your center of mass to maintain your balance. Perform a specific number of repetitions, switch legs, then take the appropriate rest.

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