Fall Prevention

Benefits of the exercise

Builds leg strength

Tips

• Place your feet far enough from the chair that your knees line up over your ankles
• To make this exercise harder use hand-weights or do the movement slower

How many should I do?

• 10-15

Benefits of the exercise

Builds  hip and leg strength

Tips

• Start Position: Stand next to a chair for support. Use the chair as needed throughout the exercise to maintain balance.
• Initial Movement:
  • Lift one knee, keeping the other leg stable.
  • Open your hip by moving the lifted knee outward.
  • Bring the knee back inward.
  • Lower the leg back to the floor.
• Maintain Posture: Keep your standing leg slightly bent to engage the muscles and enhance balance.
• Challenge Option: For added difficulty, rely less on the chair and place your hands on your hips.
• Alternate Legs: Repeat the same sequence with the other leg.
  • Lift the opposite knee.
  • Perform the open, in, and down movements slowly.
• Advanced Challenge: Follow Erin for more challenging movements without using hands.
  • Open the hip without hand support.
  • Bring the knee in and lower it down smoothly.
• Leg Pulses:
  • After repeating the sequence, switch legs and add small pulses at the top of the lift.
  • Hold the position at the top briefly, maintaining the leg at hip level.
  • Continue to breathe steadily while holding.
• Final Movements: Slowly lower the leg back down and relax it.
• Repeat: Change legs and repeat the pulsing and holding sequence.

How many should I do?

• 10-15.

Benefits of the exercise

Builds balance and lower leg strength

Tips

• To make this harder followed the video link  below which demonstrates single leg calf raises
• Stand tall: don’t lean on the chair just use it to help with balance

How many should I do?

• 10-15.

Benefits of the exercise: Builds hamstring (back of the leg) strength

Tips

• Place your feet flat on the floor close enough that you can graze your fingertips to the back of your shoe
• To make this exercise harder do the movement slower or hold at the top for a 10 seconds

How many should I do?

• 10-15