Increase Flexibility, Improve Walking Gait and Prevent a Fall

Lower body flexibility is one of the fitness and fall risk markers that I assess in my Brains and Balance Training classes.  Following standardized senior fitness testing protocol, I test class participants on the first day and again on the last day to measure efficacy of training intervention on reduced fall risk.

I've been implementing Senior Fitness testing on every person in every class since 2006;  I have 12 years of data to demonstrate the effectiveness of consistent brains and balance mobility training.  I can honestly say that class participants have improved in AT LEAST ONE of the three senior fitness tests /fall risk assessments in my twelve years as a balance and mobility instructor.

The class works when you do the assigned homeplay exercises.  These do not take much time but they do take effort.  Why should you care about lower body flexibility?

• Lower body flexibility is necessary if you want to walk without tripping over your toes.  
• Lower body flexibility is necessary if you do not want to shuffle.  
• Lower body flexibility is necessary if you do want to relieve low back pain.  
• Lower body flexibility is kind of a big deal for independence.

Every once in awhile I have a class participant who improves exceedingly above the average.  In the latest class at Del Webb's Retreat in Roseville, I had three participants who improved so much in their lower body flexibility that I wanted to write about it.

The guy who improved the most in his lower body flexibility gained 4.5 inches in five weeks.  Let me explain; on day one, his reach was nearly five inches from his toes.  On the last day of class, he could touch his toes!  This gentleman is 76 years old.

Close behind him was the 90-year old female participant!  Although she was still three inches from reaching her toes, she gained THREE INCHES in lower body flexibility during the five week training.  As a result of improved lower body flexibility, she walks more steady and balanced.

In fact, during the first week of class she held onto her husband's arm when doing walking gait exercises.  Let's just say that quickly changed!  Now she's walking independently, more steady, with more confidence and an upright stance.  100% improvement in her walking gait.

The third participant who made huge improvements in his lower body flexibility was her 91-year old husband.  On day one, he was two inches from reaching his toes.  On the final day, he was touching his toes.  This guy not only improved in lower body flexibility but also lower body strength; he was able to do six more chair stands on the last day of class!

I am so proud of everyone in this session of Brains and Balance Training with Coach Kelly at The Retreat in Del Webb; especially the couple in their early nineties.   It's so awesome to see everyone improve; by the second week, postural improvements are evident  By the third week, personal awareness of changes in daily activities are reported.  The fourth and fifth week solidify these improvements within the nervous system and the entire body moves better.

Increased lower body flexibility and stronger leg muscles are fitness components that all older adults need if they want to avoid an accidental fall.  These two fitness measures are essential for a healthy walking gait and independent lifestyle.

Train the brain to improve movement.
Movement is life; it's time to start living.

The Fall Prevention Lady, aka Coach Kelly

You mean all I have to do to move better is stare at my finger?

I'm teaching my third "Brains and Balance Training with Coach Kelly" session at The Retreat in a Del Webb community.  As with all my classes, I love getting to know the participants, their struggles, their strengths and mostly watching their balance improve.

In this class, I'm blessed to have an older couple in their early 90s.  My youngest participant is 66.  That's quite an age span as well as a difference in ability levels but that's the challenge facing older adult fitness instructors like myself.  Having different ability levels in one class is definitely a challenge but this is a manageable class size and overall, everyone is near the same ability.

Brain-based training is definitely trending right now; anything "neural" is a hot item due to the science of neuroplasticity.  Neuroplasticity proves that the brain can change and adapt to become more efficient.  The question is HOW do I train the brain's neuroplasticity?    As an Exercise Therapist and Brain Practitioner, I use proven methods to 'reduce threat' to the brain for improved performance.

After two weeks of brain-based training, the entire class is doing amazing, especially the older couple.  I love when people come to my presentations and are 'dis-believers"or 'naysayers'.  I love it because change happens at the speed of the nervous system (immediate) so when I have them do a vision drill and then reassess, they cannot believe the difference!

The other day in class,  Bob, my 91-year old participant, said rather loudly, you mean to tell me that all I have to do to move better is stare at my finger?  We all laughed and said, yep!  The power of  visual input is beyond amazing.  My tag line, "it's not magic, it's neuroscience" is true.  It's absolutely amazing to see how the body responds after a 'high payoff' drill.

Another gentleman, age 66, chimed in, "I was a total disbeliever until we did the pencil push-ups; now I believe what you're teaching".  Another gentleman, age 83, said, "I consider myself logical, even linear in thought but I do not understand how this is happening so I"m just going to trust you Kelly" and then he smiled.

That's golden to me!  Trust me friends, this is good.  This is real good.  I've pretty much dedicated my entire life to improving balance and reducing falls among older adults because there is hope; movement is life.  As an evolving neuro-practitioner, I am even more passionate about sharing the techniques I've learned about the brain and improving movement, balance and vision while reducing pain.

I'm not going to change who you are.  Brain training doesn't make you a different person but it does help you gain control over your body and mind which only helps you live better longer!

2018 Brains and Balance Z-Training has begun

Two things people don't want to lose as they get older; their brains and their balance.  Thanks to medical technology, we're living longer but many people would rather have quality years not quantity.  Also thanks to medical technology, we now know more about the brain and that with proper training, we can change neural structures to make movement more efficient and pain-free.

Today I started my second "Brains and Balance Z-Training" session at an independent living community; The Clubhouse at Del Webb.  Nineteen eager adults between the ages of 69 and 84 signed up for five weeks of intensive balance and brain training.  I'm as excited as they are because I love seeing the progress and hearing improvements.

This session is going to be better than the last session only because I've gotten better.  I listen to feedback and learn from it.  Not to overwhelm and to make homework drills as clear to follow as possible.  I listened.

Precise training gets precise results.  Training the inputs to the brain improves your motor output.  Change the way you move.  Train the inputs.  Movement is life.  Get moving.

Brains and Balance Z-training with Coach Kelly.
The Fall Prevention Lady