Practice Getting Up From the Floor While You're Able

We're all stuck at home so it's a great time to build leg strength and practice movement patterns to keep your safe at home.

Even though we're all stuck at home, I still worry about older adults who live alone and are at high risk of falls.  You have to keep moving.  I've posted several blog posts about proper breathing and recently, I posted both an upper and lower body resistance band workout.

Unfortunately, I haven't been able to visit my elderly clients in their homes and one client has fallen twice.  Despite practicing crawling and using the chair to get up, he was unable to get himself up from the floor.  He's 93  years old.  Fortunately his son stopped in and helped him.

I'm so upset that he fell and more so that he forgot what we have practiced when on the floor.  It is so important for you to keep moving and to practice getting down on the floor and getting back up.

This is a life skill that can save your life if you fall at home.   Practice now, while you're able, so you have a plan if you end up on the floor.  A fall is a traumatic event; don't wait until then to practice getting up.  PRACTICE TODAY.

Watch me do this exercise and then practice yourself!
I have no idea of your ability level so start slow and work up to more attempts with each leg.
I try to do 10 with each leg, each day.

Stay healthy.  Stay safe at home.  

Yes, I want to read your book, ABCs of Balance!

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3-Step "How to Get-UP" from the floor

Falls are scary for older adults.  The older we get, the more fragile we become.  Most of us don't think about falls but when it happens to you, it's humbling.  A fall to the ground shouldn't hurt.  I should be able to bounce up and get on with my life like no-one saw it.

Unfortuately that's not the way it happens.  When a person over 60 falls, it hurts.  The hurt stays longer than expected.  The ankle takes months to heal and the shoulder still hurts years later.

In most cases,  it's not the fall that is the problem; it's getting up from the floor AFTER the fall!  In fact, nearly half of people who fall cannot get up without assistance.  WHAT????

Nearly half of people over age 65 

can't get up from the floor without help! 

This is a limiting factor in activities of daily life.  Just imagine not being able to get up without help.  That totally limits the type of movement you can do in a day.  You better not drop anything on the floor.  Forget getting down to play with your grandkids.......

Wait.  That's not what retirement is supposed to look like.  You've worked hard your entire life so you can enjoy time with the grandkiddos or on your own.  Freedom to get up and down from the floor should be yours.

As a personal trainer and movement re-educator, I specialize in teaching mature adults how to move their body weight both on the floor and standing, so they can live the life they deserve.

Teaching a person how to move his/her body so they can get up from the floor is probably the best skill I can teach.

Below I show you an option for getting up in case there's not a chair.  

Osteoarthritis Knee Pain Diminished after One Private Session

This year, I'm six years cancer-free.   It seems like a lifetime ago but thanks to the best oral cancer team in the country at UCDavis Cancer Center, I truly appreciate each day of my life without cancer.  Of my team members, the radiation nutritionist always made me laugh by keeping everything in perspective.  She was a beam of sunshine among rays of radiation.

Even though we're facebook friends, I was surprised when she contacted me about some balance training services.  In her early sixties,  she's active and looking forward to her upcoming retirement except for one problem:  she's been falling down.


The last fall was totally unexpected and her inability to react quickly enough due to severe knee pain scared her.  She's lost her confidence and feels like she's crawling through life guarded and scared.

She's an educated healthcare professional who knows there's more to life than living in fear (of falling) and in constant pain so she opened her mind and reached out to me.

After an extensive health history, we started some movement drills because movement makes her feel better!  Her number one complaint was knee pain.

We did some brain-based pain relief drills and she immediately felt 'lighter'.  Due to several falls from horseback riding, the nerves in her legs were entrapped.  Nerves that can't move can't transmit signals very well and shooting pain or muscle weakness results.  We did some neuromechanics to get those nerves moving.

Ninety-minutes later, she was walking better and was no longer focused on the knee pain but was thinking more about her walking gait.  She left with a list of exercises to do at home.

The next morning I received and email from her saying she was doing the drills as recommended and her knee pain was almost entirely gone!  She is hopeful about regaining control over her body and living her life without fear of falling.

If you're approaching retirement or are already enjoying your golden years and are living with chronic body pain, you need to contact me.  Pain is an output of the brain and with precise drills, we can send better signals TO the brain for better output (aka, no pain).

Holistic management of chronic pain.  No pills, just simple, subtle strategies to give your brain what it needs for pain-free movement.  I know this sounds "out there" but trust me, your doctor isn't going to give you these drills because they want to give you a knee replacement.

Stop the madness. Stop the pain.  Contact me today.  info@thefallpreventionlady.com

My Neurologist and Physical Therapist Couldn't Help My Balance

Have you been to your neurologist for nerve pain and he ran every test and still couldn't help you?  Did your neurologist send you to a physical therapist who said, 'there's nothing we can do', leaving you with numb, tingling feet and a fear of falling?   If so, you're not alone.

Educate.  Demonstrate.  Facilitate. 

I just started two Brains and Balance Training classes at Sun River Church and I am blessed to work with some amazing people.  There are people from age 63-87 and every ability level you can imagine.  The two classes are small enough that I can offer (limited) individual attention to those who are struggling or have additional needs.

One lady came up to me after our fourth class (halfway through program) and told me I was an 'absolute lifesaver'.  She proceeded to tell me that she had been to several neurologists and physical therapist for the peripheral neuropathy in her feet and after running every test imaginable, they told her there was nothing they could do for her.

In four sessions, she's learned how to activate the receptors in her feet and is learning when and how to react if she's losing her balance.  She said, "I'm learning so much in this class and it's helping me so much....I can't tell you how happy I am".

That's my goal!  As an independent contractor, I strive to help people improve their balance and brain function. I teach them what's going on with their balance and then give them tools to improve instability and weakness.  It's up to each person to do the drills that work for them: no one's going to do it for you but you!

I'm not saying that my class cures peripheral neuropathy but it can help you live with the condition.  Can damaged nerves be regenerated?  With sufficient sensory stimulation, anything is possible.   Nerves need to move and nerves need stimulation.   Lots of sensory stimulation.

If you have peripheral neuropathy or can't feel your feet as well as you used to, you're a perfect candidate for my 4-week Brains and Balance Training Classes.   Learn how to control your body.  Re-introduce your brain to numb body parts because if you can't feel it, your brain can't move it!

Brains and Balance Class with Coach Kelly.  4-weeks.  8 sessions.  Greatest retirement investment for your money, your body and your brain.

82 yo Widow Overcomes Fear of Falling

The oldest member of my recent Brains and Balance class lived in fear of falling.  Many older adults live with the fear of falling because they fear that a fall is the beginning of the end.  Most people who live alone live in fear of falling and not being able to get up from the floor.  The thought of lying on the floor for hours or days, scares some people so much that they limit their daily activities.  They quit doing things they enjoy and things that need to be done for fear of slipping or tripping.

This is the beginning of a vicious cycle because the less you do, the weaker you become.  The weaker you become,  the greater the risk of falling.   This is known as the cycle of fear.

Fear of falling is a recognizable psychological condition that happens after a fall.  A little fear is a good thing but when your fear of falling interferes with your daily life, you need some help getting back on your feet.

My class student's daughter recognized this fear in her mother and brought her mom from Fresno to Sacramento to participate in my four-week brain-based balance training class.  

By the end of the second week, this 82 year old lady was sitting up straight, smiling and laughing in class.  In the third week of class, she walked through the obstacle course without her walker!  She was stopping and starting in response to verbal command and was no longer holding onto the counter when walking.   The last week, she was doing weight shifts with her eyes closed and throwing her arms back and forth while doing multi-planar lunges.  

On the last day of class, this amazing woman got up and walked eight feet with a steady, confident gait.  She announced to the class that she was no longer afraid of falling and that her daughter had to remind her to take her walker with her.  She has overcome the paralyzing fear of falling!

It's never too late to gain control of your body.  Learn how to react when losing your balance.  Be aware of your surroundings.  Practice drills that will increase your reaction speeds.   You do this with brain-based balance training.  Enroll in my Brains and Balance Training classes and change the way you live your life.  

Don't live in fear.  Live free.
Class schedule on my website:  www.thefallpreventionlady.com 

Registered Nurse Living with PTSD Overcomes Fears with Brain Training

Overcame broken back with brain-based training from The Brains and Balance Lady on Vimeo.

Everyone has different reasons why they choose to enroll in my brain-based balance training programs. Falling and fear of falling is a huge motivator for a lot of people because my four-week program gets RESULTS.

Neuroscience research proves that the brain will make structural changes to survive and what's awesome is that you don't have to be over 80 to get results from my class!  Your brain wants to survive and will change with proper training.

Here, a sixty-something retired US Air Force nurse shares her personal testimonial about how brain-based training has helped her overcome her fears of movement after breaking her back.   The greatest benefit for her has been learning how to conquer fears so she can do the things she most enjoys; exercise, jumping, and spending time with her grandkids.

You are not alone in your fears.  Join others just like you in one of my Brains and Balance Training sessions or I can come to you for private training sessions.  I'll meet you where you are now to get you where you want to be.

Brain-based training is the future of fitness.  Let me show you how to activate parts of your brain for better balance, better movement and better vision.    Or, if you're living in pain, I offer holistic training methods to help you manage pain.

Whatever your goals, I want to help you reach them

Your coach,
Kelly

Benefits of Brains an Balance Training per Personal Testimonies

As the Brains and Balance Coach, I have been interviewing private clients and class participants about their experience with the brain-based training that I teach.  I'm known as The Fall Prevention Lady and now, The Brains and Balance Lady.  Either or, same person.

It was awesome to listen to the different reasons for joining the class.  The "why" of brains and balance training.  The personal motivators.  I loved listening and I am thankful for the survivor in each of you.  The warrior. The believer.

Benefits of Brains and Balance Training

When I asked what the greatest benefit, the best personal improvement from participating in the four-week brains and balance training class that I teach, there were common themes.

Benefits of Brains and Balance Training with Coach Kelly

1. Walk steady.  Improved walking.  Feel better walking.
2. No more fear.  Reduced fear.  Better confidence.
3. Gain control of body.   Increased awareness.
4. Understanding of what balance is and how to train it.
5. The amazing benefits of neuro-vision and neuro-vestibular training.

Aren't these the goals of a balance and mobility training program?  

Aren't these the things you want out of your balance and mobility training efforts?

Yes!  These are the things I want from my training.

Yes!  You can get these things in four-weeks!  Four weeks of brain-based training. Live.  In-Person. 

You can also get these benefits from my online course, Balance Training 101.  

4-modules.  4-weeks of balance drills. Easy.  Learn at your own pace.  Just do the exercises!

85 year old learns how to get up from floor without assistance

We've all seen the horrific commercial, "Help I've Fallen and I Can't Get Up".   One of the biggest fears to many older adults is falling and not being able to get up from the floor.

Even though I teach one of the best balance training programs available to mature adults, accidents happen.  That's why I highly recommend that you start planning in case of an accidental fall.

Today I presented my first "Don't Get Stuck, Get Up from the Floor" workshop at the Woodland
Senior Center.  After an hour of strength, flexibility and ground work, participants were thrilled they came and I was super pleased with the way the class went.

The oldest attendee was 85 years old with a 'bad' knee and a bum shoulder.  Even though it took her awhile to overcome her fears of getting down on the floor,  she was able to do all the drills after assisted to the floor.   She followed my "3-step Get Up" plan and  moved from lying to sitting up and watched other attendees practice different ways to stand from the floor.

One person used the rocking method to get up without assistance, a few"boot-scooted" to a nearby chair and used the chair to sit upright and another used the spiral method to go from kneeling to standing.  My oldest attendee laughed with her friend and joked about her limitations but she continued to sit on the floor.

As I finished up the day's lesson, the group came in closer and she remained on the floor.  I was just about to ask if she needed any help getting up and suddenly, it happened.  

We all watched as this joyful retired nurse went through the steps I had just taught and got up, WITHOUT ASSISTANCE!  Without using a chair or a helping hand, the oldest person in the class followed my "3-Step Get Up" plan perfectly and stood up without any assistance!

While we stood in amazement she said, "I watched how others did the plan and did what you said!".

Don't get stuck on the floor, get up!!!  No one wants to learn how to get up after a tragic fall so it's best to practice skills that will help you get up now, while you're able.

Sign up for my next  "Don't Get Stuck, Get Up from the Floor" Workshop at the Woodland Senior Center on June 7th.  3:00-4:30pm.  $15.

Blind in one eye & can't see out of the other?

I started an intermediate level balance and mobility training session last week and was talking to one of the participants yesterday.  She told me that she absolutely loved my classes and that everyone over 60 years old needed to take my class at least once a year to improve their balance and prevent falls. 

This woman is blind in one eye and used to bump into objects all the time.  Her vision impairment made her feel constantly out of balance (she was not born with this condition) and after several bad falls, she was afraid of falling.  She said that the visual training we do in class has helped her beyond words can explain and that she is walking so much better now. Her quality of life has improved dramatically!  

I have to say that I agree; everyone over the age of 60 should take my class at least once!  However, since I live here in California and cannot be everywhere so I wrote a book that will help get you started in the exact same fall prevention exercise program at home.  In my book, The Complete Guide to Fall Prevention, you will learn the same visual training techniques that have helped this woman who is blind in one eye walk with a steady gait and without a fear of falling.

Unfortunately, the only thing missing will be me and my smiling face!  That's ok, I'm updating my website, The Fall Prevention Lady, so you will be able to see me, hear me and ask me questions!  The book will be ready by June.   Get ready to change your life!

The Fall Prevention Lady,
Kelly Ward, M.S., Therapeutic Aging
FallProof™ Balance and Mobility Specialist
Author, The Complete Guide to Fall Prevention

Don't over-think it....

Imagine being faced with your greatest fear every time you took a step. For older adults who have fallen, they are terrified of falling again. Therefore each time a change of position is necessary, the older adult visualizes the worst condition possible; falling to the ground and breaking a hip or hitting her/his head. Paralysis by analysis....

This fear of falling cannot be "shrugged" off or simply forgotten. In fact, this fear becomes a serious condition when it begins to interfere with one's activities of daily living. At first, the older adult does not expose herself to situations that may increase the risk of an accidental fall. In the short-term, this is ok but in the long run, this limited activity does more harm than good because the less a person does, the weaker she becomes. The less a person does, the less confident she is in herself.

The result? A vulnerable older adult who is terrified of falling and thinks this is part of growing older. They believe that weakness is unavoidable and limited to no activity is the only answer. Suddenly they have a serious case of the "I can'ts"... I can't do this, I can't do that. The power of thought is undeniable and the person becomes what she fears...

The good news? DON'T OVER-THINK IT, YOU CAN DO IT. YOU CAN CHANGE!

I have been teaching fall prevention exercises to older adults all over Sacramento and it is a beautiful thing to see a participant shatter the "I can't" belief system. The most common "I can't" that people have overcome is getting out of the chair. After consistent strength and balance training, older adults gain skills necessary to get up from a chair without assistance.

A participant asked me how she was supposed to get up. I told her that she could do it, she's done it before, she knows what to do, she knows how to do it. Don't overthink it... and up she went. Once up, she smiled ear to ear and said you're right, I'm not going to overthink it; I can do it.

Praise God.