Improve Balance and Reduce Shoulder Stress

I don't need to tell anyone that life is stressful right now.  We're navigating uncharted waters; not knowing what the future holds is traumatic.  It's stressful and we all respond to stress differently.   Some people get busy physically, some get busy worrying, some get upset emotionally while some can't  get any motivation to do anything.

Regardless of how you cope with stress, tension builds in our muscles, specifically in the neck and shoulders.  The trapezius is a reservoir for stress tension making it painful to turn the head and shoulders slouching forward in surrender.

If you are tense and worried, let's roll those shoulders.  Sit in lengthened spine and follow along with me, three rolls in both directions.  Do this throughout the day.  

Shoulder roll with me for stress relief:  

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

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Hidden Secret: Jaw Exercises for Better Balance

In order to be balanced and stable, you need to have a stable midline.   The spine is the midline.   Your  jaw is also along the midline.

The jaw is powerful activator of the brain because it is innervated by the trigeminal nerve, the largest of the twelve cranial nerves.  Moving the jaw activates areas of the brain responsible for increased backside strength.  This increased extensor tone improves balance and stability.

Why It's Important to YOU:  Increased backside strength makes it easier to stand up from the chair and easier to stand up straight.

Follow along with one of my favorite jaw exercises.
Get that jaw moving to increase midline stability and extensor tone.
Try to do these at least once a day, everyday.

I would suggest 3-4 times per day if you're unstable and have poor posture.

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

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Brains and Balance Training El Dorado Hills

El Dorado Hills is a beautiful, affluent suburb in the foothills of Sacramento and the older adults that live there are educated and know a good program when they see one.  This summer I offered several workshops to introduce brain-based balance training to this community and I just completed my first four-week Brains and Balance Training session at the Gilmore Senior Center.

Eight participants joined with high hopes of improving their balance.  After eight 90-minute sessions, each person left feeling more balanced, stronger and steadier on their feet.   One of the most consistent remarks I heard was how much steadier people feel while walking.

Pre- and Post-Senior Fitness Test scores showed huge improvements in four short weeks.  The most improved was a 71-year old woman with a chronic shoulder injury that affects her balance, stability and mobility.  She increased lower body strength by 7 chair stand ups, increased lower body flexibility by three and a half inches and was nearly two seconds faster getting up and walking eight feet.

The most improved male was a 76-year old gentleman who increased his lower body flexibility by FIVE and a half FULL INCHES and increased lower body strength by 5 chair stands in 30 seconds.   He worked hard doing his homework and applying the neuro-suggestions I give students for better performance.

Do you want to walk better?  Do you want to feel more steady on your feet?  Do you want to walk your dog with confidence?  Are you retired and ready to enjoy the next chapter of your life?

If you answered yes to any of these questions, get into a Brains and Balance Training program!

Jammed Joints Create Weak Muscles

"Jammed joints create weak muscles and open joints create strength"~ Dr. Eric Cobb of Z-Health Performance.  This is the greatest thing I've heard in awhile.   Otherwise known as the "Arthrokinetic Response",  it's magical when you see the instant results in balance, strength and stability after "creating space" in a jammed joint.

What body parts have a high probability of getting jammed?  Yep, you guessed it:  Ankles and wrists. Toes and fingers.  Lots of joints => increase risk of jammed.

Your feet spend most of a lifetime jammed into shoes; shoes that probably don't fit correctly but hey, at least they look good!  How many women painfully jammed their feet into high heels to wear to the office?  Years and years of this unnatural demand takes a toll.    Your ankles have to bear the tremendous forces of walking and running plus any additional body weight you might be carrying.

The foot has over 26 bones and 33 articulations, each with six degrees of freedom.   Lots of tiny bones with billions of sensory receptors and neurons necessary for stable walking gait.  Moving the feet stimulates nerve endings and releases feel good juices.

Strategically moving the feet improves the brain's map of the area.  Because there are billions of nerve endings, the foot and ankle take up a lot brain real-estate.  In other words, a lot of space in the brain is dedicated to feeling and moving those parts.   One rule of neurology is the better the map, the better the movement.  Or balance.  Or strength.

It's so encouraging to hear more and more professionals talking about the benefits of barefoot training and practicing with the feet in contact with the bare surface.  Being barefoot activates sensory receptors and strengthens intrinsic foot muscles which immediately improves reflexive stability and reaction times.

Here's a great article about the benefits of going barefoot:  Barefoot Training 

You want strong legs in order to remain balanced.  Strong legs start with strong feet and ankles.  Neurons need to fire quickly between sensory receptors of the foot to the brain to the cerebellum and back.  Quickly.

Open  joints with lots of movement create strong muscle connections.  Stability.  It's called the arthrokinetic response.

Start with these lateral ankle tilts to open up the joints of the ankle and foot.

Power of the tongue and stability!

We know the power of the tongue.   Neuro-anatomically, the tongue is loaded with with both motor and sensory components.  The fantastical-ness of the tongue is that sensory and motor activation stimulate both the pons and medulla of the brainstem.   Wowww-za!!!!

What this means in everyday terms is that tongue drills can increase stability.  The best way to improve midline stability is to put your tongue in the SPOT.    Studies indicate that a person is 30% stronger when the tongue is in it's anatomical spot.

As you know by know, I don't share any of my training techniques in this blog. My training techniques are not free.  However this one's on me.  The "SPOT" is the follow: 

1.  Place tip of tongue behind front teeth  

2.  Press tongue up into the roof of your mouth

That's it.  

Keep tongue laying pressed up on roof of the mouth.  Tip of tongue is not touching teeth but almost.     

In simple English, the tongue is a powerful brain activation tool.  Because the brain needs activation to be healthy,  tongue drills are a fantastic way to stimulate important parts of the brain for better movement through life.

Neurology 101: the better the input, the better the output

I vaguely remember learning about the brain in high school.  I recall lobes, dural matter, grey matter, action potentials, synapses; the basic science of it all.  Over thirty years later, I am fascinated by the nervous system and how the brain works.  In fact, the science of neuroplasticity gives old dogs like myself hope for a renewed future.
As a movement specialist and balance expert, I help people break poor movement patterns and re-learn how to move more efficiently with less pain.  I study under Dr. Eric Cobb, creator of Z-Health Performance; a brain-based approach to movement.   I love his teaching style and have learned amazing things about the brain and how the health of our brain is reflected in our postures and movement patterns.

Neuro101:
Input data from sensory systems travel to brain where the messages are interpreted and the brain sends an output.  Input.  Interpretation.  Output.  1, 2, 3.   Our nervous system works in a loop; the better the input, the better the output.   In order to prevent a fall, this process has to happen in less than one-quarter of a second.

Everything we do is an output of the brain; strength, balance, flexibility, pain.  Movement specialists train the outputs.  Experts train the inputs.   Dr. Debra Rose's FallProof™balance and mobility program introduced me to the three sensory inputs and my Master's studies focused on how to train the muscles and senses for better balance and mobility.   I"ve been teaching multi-sensory balance training for over ten years.  I've witnessed the fact "the better the input, the better the output".

My doctoral level studies in Z-Health Performance Solutions have taught me how to train the inputs in order to optimize performance, enhance balance and confidence while feeling less pain.  It's a scientific fact that once your "old" brain feels safe, you will move better, see better and feel better.  Simply said, the better the input, the better the output.

Why would a health professional train the outputs if the message going to the brain and the interpretation of the data is the source of the problem?  Because they don't know; this is cutting edge applied neuroscience.  New scientific research demonstrates the neuroplasticity of the brain and how precise training of the brain give you precise results.

Don't waste your money on outdated "Balance Manuals"; you can do the same exercises over and over but without training the inputs, the outputs will only improve as much as the brain allows.

Give your brain what it needs and get the results you want.
Kelly

Post-balance training test results are in and this is amazing!

I just finished coaching a four-week FallProof™ balance training session at a local church here in Carmichael, California.  Even though we had a small group, the improvements were HUGE~

I test fitness parameters associated with fall risk both the first and last day of class to measure the effectiveness of the classes.  I do this for several reasons; one, I am a firm believer in using standardized tests to measure the effectiveness of intervention strategies.  Secondly, I am a firm believer in the FallProof™ program and have been keeping data for over eight years to show the effectiveness of the program and the methodology of instruction.

Lastly, numbers don't lie.  Balance can be a subjective feeling that is hard to measure so having pre-and post-data clearly shows the impact of participating in the class on the three fitness parameters associated with balance and falls.

Ages varied from 67 to 89. Fitness levels ranged from highly independent and active to high fall-risk.   Here are the results:

•  Dynamic Balance:  89 yo improved her speed and agility by 2.5 seconds  (+2.5 seconds)
•  Lower body strength:  67 yo increased leg strength by 5 chair stands, putting her in the 100th   percentile for women her age  (+5 stands)
• Lower body flexibility:
• 89 yo man: improved (4)four inches in (4)four weeks   (+4.1 inches)
• 81 yo woman:  increased flexibility 6.5 inches in four weeks  (+6.5 inches)

I am so proud everyone in the class.  These people "get it" and understand the importance of consistent movement to remain independent .  They also "get" the fact that balance can improve but it takes effort.  Isn't your independence and vitality worth the effort?  

Next class starting March 30th at Fit-4U Fitness Studio. 

Contact me at info@thefallpreventionlady.com

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Visit my website:  The Fall Prevention Lady.com

STOP WIDE!!!! Don't Fall Down!

Stop WIDE.

Anyone who has participated in one of the balance and mobility training classes I instruct in the Northern California region will more than likely automatically demonstrate the "wide stance reaction" when they hear those words.  Some may smile as they remember me saying with a grin, "Put some flare into it!"

One of the crew putting some flare into her wide stop!

   Imagine you are walking along a sidewalk and something catches your eye in the window of store; you stop to look at the item as you're passing by.  Think for a minute:

• Are your feet close together?  
• Are they facing the same direction?  
• Is your weight centered over your feet? 
• Are your feet facing one direction and your shoulders in another?  

How you stop impacts your immediate balance and prepares you for anything in the near future.   The wider your feet are apart, the more stable you will be while standing still.  With your feet hip-width apart, you are stable and more likely to remain stable if a dog or little child came around the corner.

Obviously, it's easier to stop wide when you "anticipate" or see, the need to stop.  But what about those times when you have to stop suddenly?  You're Christmas shopping and you have to dodge the masses; stopping and starting along the path for your own safety!

Stop Wide is a balance and mobility training technique used to increase safety whenever you stop walking; expectantly or suddenly.  Class participants line up on one side of the room.  After I demonstrate proper walking form, I show how to "stop wide".  Some giggle as I exaggerate my wide stop but they're usually the ones who remember; feet wide!

Then it's the participant's turn; they start walking across the room, practicing proper walking form and physically responding to my verbal cues to correct form.  Suddenly, they hear a loud "STOP" command!  

Some instantly come to a stop then step feet out wide, some keep on walking.  You may suddenly hear someone say "WIDE" as they remind classmates in proper form.  Then there some who literally hang on by their toes as they regain sense of body position (where the body parts are in space; oriented to body position) and slowly place feet in proper wide stance.  

Senses awakened, they start walking again, "STOP".  Physical responses quicken as neurons start firing and people's 'stop pattern' becomes more efficient.  The message 'wide' slowly hits home and the feet go out.  As we continue to practice this STOP WIDE exercise in conjunction with other walking gait patterns, I see the vast improvements in stability, mobility, balance and coordination in each participant.  

This is one of my favorite fundamental mobility strategies taught in the FallProof™ progam and the participants love it.  If you want to learn how to stop wide, register for one of my classes!  If you do not live near me,  video coming soon! 

STOP WIDE!!!

The Fall Prevention Lady

New Fall Prevention Lady website

I am the Fall Prevention Lady and I have a new website!  This is the third and final attempt for me and I hope you like it!  Please visit http://www.fallpreventionlady.com to view it and to schedule an appointment!

Based in Sacramento, CA, I offer balance and mobility training classes in the local community.  I present a dynamic, education Fall Prevention 101 workshop that will shed new light on the body systems involved in balance and what you can do to improve stability.  If necessary, I will come to your home for private balance training sessions.  Click here to view my services:  HERE

Because fall prevention starts with an increased awareness, I have several fall prevention resources designed to help you remain independent.  I have written a book, The Complete Guide to Fall Prevention, which is available in digital format (downloadable e-book) or hard-copy. 

I have produced a follow along DVD called Take 5 to Exercise.  You can purchase one DVD with five different seated exercise routines or you can buy individual exercise routines:

1.  Take 5 for Flexibility
2.  Take 5 for Strength, using a resistance band*
3.  Take 5 for Posture
4.  Take 5 for Strength 2, using dumbbells and a resistance band*
5.  Take 5 for Maintenance

***Resistance band included with purchase*** 

I am available for phone consultations and group presentations. 

Be proactive!  Address the factors that CAUSE a fall BEFORE the fall occurs.

In Fitness,
The Fall Prevention Lady

Don't give up on improving your balance

I walked into my client's home yesterday and this was what he said to me, "I quit, I'm not going to do this training anymore".  "I can't do this, my balance won't improve".  "This isn't helping me, my balance isn't getting any better".   His wife just shook her head.

I reminded him that this was our third balance and mobility training session and that noticeable improvement takes time.  And practice!  He has a medical condition and he takes 19 (yes, 19) medications each day.  This obviously affects his balance.  As I mention in my book, "The Complete Guide to Fall Prevention™", I suggested that he take all his medications to his pharmacist and for a comprehensive review to check drug-drug interactions, expiration dates, to ask about side effects and the target organ of each medication affects.

I also suggested that he relax and give his body some time to react to these new demands, afterall, Rome wasn't built in a day.  He didn't lose his balance overnight so it's not going to come back after 3 training sessions and little practice.  (He admitted he hadn't practiced the exercises).

We went on with our training session and he did awesome.  He showed better postural control during the seated multi-sensory exercises and total body control during the standing weight shifts.  His walking gait had improved quite a bit since last week (thanks to his wife and her daily walks) and he even "stepped" out of his comfort zone and practiced regaining his balance.

He said his balance "definitely wasn't what it used to be" but not to give up on him yet!  I laughed and told him not to give up on HIMSELF!  He is living with a medical condition that is beyond his control, the medications are affecting his balance and his body has changed over the years. 

The moral:  GIVE IT TIME and KEEP PRACTICING.  Balance is a motor skill and your body will adapt to the new demands of balance training.   But like other skills, you have to practice to get better!  Hang in there, do something, don't give up.

Keeping you upright,
The Fall Prevention Lady™
Click here to order my new book:  HERE!

Afterwaves of instabilty and doubt

No doubt about it, falls among the older adult population are a serious problem.   Not only are there more people getting older but the physical, emotional and financial consequences can be devasting.  Falls are the leading cause of accidental death and non-fatal injuries for those over 65 and falls are the leading cause for emergency room visits for the same age group.


A person who falls and doesn't require hospitalization is fortunate however that doesn't mean everything is going to be hunky dory after the fall.  Emergency rooms treat and release.  There are no take home instructions to help prevent another fall, no guide to explain what may have caused the fall and if a person lives alone, no reassurance that things will get better.

The other week a client fell at 5 am while getting up to go to the bathroom.  She lives alone but luckily her medical alert system alerted the fire department.  They took her to the ER to treat minor cuts on her arm and she was released several hours later. 

After resting a few days, she wanted to resume training.   During our first 'after fall' visit, she told me she was still "shook up" and still felt "shaky".  She was concerned because she is used to quickly bouncing back after any type of injury.  I reminded her that she is over 85 years old and the body takes longer to heal. 

I also told her that a fall is a traumatic event regardless of age.  The older you are, the more traumatic the fall can be.   Similar to an earthquake,  after a person falls there are after-waves that shake your stability and after-thoughts that crumble your confidence.  

What can you do to treat these after-shocks if you fall? 

1. Rest and let your body recover
2. Do what stretches you can do during this period (Basic 5 Stretches)
3. Realize that accidents happen.  Read my book to identify what may have caused you to fall
4. Continue with balance training and fall prevention exercises
5. Believe in yourself and your body's ability to improve

You may have to go back to the basics of fall prevention exercise and do some of your routine while seated but do something!  Otherwise your body will get stiff and sore.  Do exercises that you can successfully complete to increase your confidence.   Do NOT compare yourself to before the fall.  You suffered a traumatic event and you are experiencing afterwaves of instability and doubt!

Believe in yourself.  Learn about factors that increase the risk of a fall.  Do exercises designed to keep you balanced, strong and flexible.  Read my book and you will be well on your way to preventing another fall.


PS...my client is doing fine.   Because she exercises regularly, her body is in good shape which quickens the recovery process.  Little by little, she is gaining strength, endurance and confidence.    Remember, it's not how many times you fall but that you pick yourself up and keep going.  Life's a journey, keep on!

Need to improve your stability? Go to home base!

I want you to think about something.   Where is all your weight when you are "just standing there?  
Do you....

• Shift all your weight to one leg
• Have most of your weight on your heels or on your toes? 
• Are you equally balanced on both feet? 

There's a place I call homebase and this is the safest place to be whether you are sitting or standing.  (Yes, your homebase goes with you when you stand up!).  

Everyone has a homebase and becoming familiar with it can prevent you from falling.  I have written about this "HOMEBASE" in my new book, The Complete Guide to Fall Prevention. 

As a balance and mobility instructor, I have worked with hundreds of older adults and I believe that it is essential that you know where your homebase is and go there everytime you stand up or sit down if you want to improve your stability.

I caught myself when I was washing the dishes this weekend and I couldn't it believe where my homebase was... I was standing off balance.  And I'm the Fall Prevention Lady!

I heard it takes 66 days to form a new habit (it has gone up from the original 3 weeks that it has been for years.  Well, I guess we're a slow learners!  You want to start going to homebase today so you can prevent a fall in the future.  

Yes I want to go to homebase!  Order HERE!

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