Cass Regional Medical Center | Wellness Matters | Summer 2019

4 cassregional.org | 816-380-3474 | Summer 2019 Toe raises: Hold onto a bathroomor kitchen counter for support. Lift your toes off the floor while keeping your heels on the floor and your knees straight. Hold for a count of five. Lower slowly. Repeat on other foot, 10 times. Do this exercise two to three times a day. Heel raises: Lift your heels off the floor while keeping your toes on the floor and your knees straight. You should raise your heels high enough that you feel a strong tightening of the muscles in the back of your leg (the calf muscles) without pain or cramping. Hold for a count of five. Lower slowly. Repeat five times to start, increasing to no more than 20 times. Do this exercise two to three times a day. Flamingo stands: While standing, grab hold of a stationary object— such as a countertop—with one hand, for balance. Use the opposite hand to grasp the leg around the ankle (bend at the knee), lifting it toward your buttocks. Keep your back straight and do not allow your knee to drift forward ahead of the stance leg. Hold for 5 to 10 seconds. Repeat two to three times for each leg, once daily. Ankle pumps: Ankle pumps can be done while lying down or sitting. With your legs stretched out in front of you, bend an ankle upward, as if you’re pulling your toes toward you. Relax that foot and repeat with the other foot. Repeat this exercise 5 to 10 times on each foot, two to three times a day. Knee locks: Sit or lie on your back with your leg straight. Slowly and gently tighten the muscles on top of your thigh. This should push your knee down. Hold for five seconds, relax for five seconds. Repeat 10 times. Repeat with other leg. Glute squeezes: Standing glute squeezes: Stand comfortably with your feet hip-width apart, toes forward and knees slightly bent. Keep your abs in and your shoulders back. Slowly squeeze your butt and hold tight for three seconds. Release it completely so your glutes are relaxed. This is one complete repetition. Repeat nine more times. Do this exercise two to three times a day. Seated glute squeezes: Sit tall with good posture so your spine is not curved forward. Ideally your feet should be flat on the floor placed approximately hip-width apart. Slowly squeeze your butt and hold it tight for three seconds. Release it completely so your glutes are relaxed. This is one complete repetition. Repeat nine more times. Do this exercise two to three times a day. Prevent falls and reduce your risk of injury According to the Centers for Disease Control and Prevention (CDC), an estimated 3 million older Americans are treated each year in emergency departments for fall-related injuries, including broken bones and head injuries. Even if a fall does not result in an injury, it can cause an individual to develop an increased fear of falling, which can inhibit daily activities. Those who are less active then become weaker, which can often lead to future falls and more serious injuries. If you experience a fall, you should immediately tell your doctor so he or she can check for any injury that is not apparent—and for any condition that may have contributed to your fall. Here are six simple exercises that can help improve your strength to prevent severe injury. Before beginning any exercise program, make sure you check with your doctor first. simple exercises for strength and stability