Exercise Spotlight: Sit to stand squats
Looking to test out your lower body strength? This is by far the most functional exercise I recommend everyone work on in order to maintain lower body strength and independence as we age! This will improve ability to get in and out of low chairs, couches, and restaurant booths with greater ease.
All you need is a chair and yourself! Try these sit to stand squats. Easier than a typical squat because you get a little rest in between reps and the chair guides you to perform squats with proper form taking pressure off knees which can sometimes be painful with a typical squat.
Cant' quite get up without using your arms to help push? Super common! Try repeating these for 2-3 sets of 10 repetitions every day to gain strength, use your arms to help as needed at first.
*Research shows if you are over 65 and can do 5 reps in less than 12 seconds, you are likely at a lesser risk of falling. High Five!
How to Perform:
1) Grab a chair
the lower or softer the surface, the more difficult
2) Scoot to the front edge of the chair with feet planted about hip width distance apart
Make sure feet are securely beneath you
3) Bring nose over toes and try to stand without using arms to push off of chair
4) Once standing, slowly lower back to seated positon
5) Repeat 10-20x
Stay tuned for progressions on how to make this one more difficult as you get stronger!
Try it out and let me know what you think!
-Dr. Chelsea Saville PT, DPT
*As always, consult with medical professional prior to starting any new exercise routine.Images courtesy of Canva.com
Have this? Try that- Physioball Edition
Welcome to the series of forgotten and long lost exercise equipment. I often ask my patients what random exercise equipment they have lying around so we can incorporate what they already own into their new exercise routines. The most common answer - You just might have one lying around collecting dust too. The infamous “BIG EXERCISE BALL” you probably bought one thinking it’d be a good exercise staple but progressively started getting annoyed of it constantly rolling from room to room , eventually deflated it, and ultimately banished it to the garage? Sound familiar? You are not alone, but I am here to give you some ideas to bring that bad boy out of retirement and let it see some action once again.
Although big and somewhat cumbersome, some awesome exercises can be performed using that exercise ball. The exercise ball also known as a stability ball, swiss ball or a physio ball is a great tool for all levels to work on stretching, strengthening, posture, and core stabilization.
I have broken down some of my go to physioball exercises below. Try them out and let me know what you think!
first off, Does size matter?
Yes and no. You can definitely make it work with whatever size you already have but some sizes are more universal. Typically stability balls come in three sizes (S, M, & L)
Small-55 cm
This size is best for exercises where you are laying down or holding the ball in the air
Medium-65cm
I think this one is the most versatile size!
Can be used to sit on as well as lying down and lifting exercises
Ideal height/size for most people
Large-75cm
I rarely use this size in the clinic because it’s pretty hefty but good to use if you are very tall
*Keep in mind that when you get and inflate a new ball, it is not unusual to need to re-inflate it a few days later as the material stretches and it may seem deflated, totally normal. After 1-2 re-inflates it should hold it’s firmness better.
Exercises:
easy level of difficulty
1) LUMBAR ROTATIONS
Good for lower back and hip mobility
Start lying on back with feet and knees supported by ball
Gently rock legs and ball side to side in a comfortable range only, aim for 10 to 2 o’ clock positioning back and forth
Slow speed
Repeat 10x each side
2) KNEE CURLS
Good for knee and hip range of motion
Start lying on back with heels on ball and knees straight
Slowly bend knees bringing them towards chest while maintaining heels on ball
Ball comes closer to buttocks
Reverse by straightening knees and pushing ball away from you
Repeat 2 sets of 10 reps
3) LOWER BACK STRETCH (Modified Child’s pose)
Start seated in a sturdy chair
Place hands on ball
Roll ball forward letting chest and arms extend outward
Should feel a gentle stretch in lower back/hips
Try reaching out more to the left/right in order to stretch sides of body as well.
Can also perform kneeling on ground if comfortable
Hold 20-30 seconds and repeat 2-3x
medium level of difficulty
1) DEADBUG WITH BALL
Total body strengthening
Begin lying on back with arms straight in air and knees/hips at 90 degree angle holding ball between arms and legs
With gentle pressure into the ball from upper extremity and lower extremity, gently extend opposite arm/opposite leg while maintaining pressure into ball with static limbs
Should feel a nice ab contraction
Make sure to avoid over arching in lower back
Return to starting position and switch sides
Slow and controlled is key
Repeat 10x each side
2) WALL SQUAT
Strengthens legs
A great option to do squats and decrease pressure in front of knees
Place ball between upper back and sturdy wall
Leaning back into ball, walk feet forward just slightly
Slowly bend knees to a depth that feels comfy for your knees, do not have to go super low if having pain
Push up to straighten legs and return to starting position
Repeat for 2 sets of 10 reps
hard level of difficulty
Ball Bridge
Strengthens glutes and back side of legs
Begin lying flat with ball beneath calves
Keep legs straight
Squeeze glutes together and lift hips from table only to a straight position of body, do not over extend here
Lower back to starting position in a slow and controlled fashion-no plopping!
Repeat 2 sets of 10 reps
Forearm plank on ball
Total body strengthening
This is a difficult one so start by mastering a classic forearm plank on the firm ground first, if easy try challenging yourself with this one but be careful because the ball can be unsteady
Maintain good alignment and straight body via activation of core and glutes, form is critical in this one!
Progress holds from 15 seconds to 1 min
Rest and repeat 2-3x
Bonus tips:
Seated Upper extremity exercise
Start seated on ball next to firm surface to use for balance as needed (near kitchen counter, in corner of room)
Challenge your core by performing your usual upper extremity strengthening routine while seated on the ball
This may include
Bicep curls
Tricep extension
Flys
Med ball Chops/lifts
Resistance band rows
See how it feels doing only one side at a time-more core challenge!
Working from home? Posture suffering?
Try sitting on well inflated ball for increased core activation while working
Helps avoid slouching therefore improving posture
Make sure ball is adequate height to ensure proper ergonomic set up
Tried the seated ball thing at your desk but fed up with it always rolling away?
Check out the link below for a stand to hold chair in place while away from your desk :)
Give these a try and let me know what you think!
Contact me for all your individualized fall prevention training and physical therapy needs.
* please consult with trained specialist or medical provider prior to starting any new exercise routine for maximum safety.
shop here
Base for ball to use as office chair (comes with ball)
Exercise ball (S/M/L)
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-Image sources-canva.com, Linked on photo- HEP2go.com, focusfitness.net
Facts about falls
Scared of taking a tumble?
Fear of falling is the real deal, no one likes having a sense of lost independency and being fearful while performing day to day tasks in their home or in the community.
Often times, this can even cause people withdraw from activities that once brought them joy due to fear.
COVID isn’t helping either, with more people staying at home and being less active, things like losses in strength and stamina can contribute to an increased risk of falling.
1 in 4 older adults will fall each year in the USA.
According to the CDC, every second of every day, an older adult (>65 years old) suffers a fall in the U.S.-making falls the leading cause of injury and injury related death in this age group
Each year falls lead to:
32, 000 deaths
300, 000 hospitalizations
Anatomy of unsteadiness
While a decrease in balance seems like a normal part of the aging process, it doesn’t have to be! Balance is an intricate process of three major systems in your body, these include your vestibular system (inner ear), vision system, and something called proprioception. Big word but basically proprioception is your body’s ability to know where it is in space. This is the system we can focus on re training for improved sense of balance and strength. Although each of these systems decline with aging processes, (may be time to re-visit that optometrist too) working with a trained physical therapist can help decrease the decline and get you feeling more confident, strong, and steady on your feet!
Notable improvements in strength, mobility, and balance can be achieved by performing an appropriate, consistent, and safe exercise regimen.
Low impact progressive strengthening, gentle yoga, and Tai Chi are all great options to get started
Check your home for easy modifications to make in order to decrease fall risk:
CDC Fall Fact Sheet/Statistics:
Do I need equipment?
Definitely not! There are a ton of balance based exercises that you can perform without any equipment whatsoever.
But just for fun, this is one of my favorite additions to any balance routine. It’s a foam pad that makes even simple exercises a lot more difficult!
*Please consult with trained specialist prior to attempting balance training for maximum safety.
Feeling overwhelmed? Don’t be. contact me to set up an in home balance evaluation and fall risk assessment.
-Chelsea Saville PT, DPT
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