Balls, Bands & Balance Workshop Canadian Centre for Activity and Aging

1. Balls, Bands, and Balance Workshop Balls, Bands and Balance Workshop Balls, Bands & Balance Workshop Canadian Centre for Activity and Aging

2. Workshop Overview • 1. Balance, Flexibility & Strength Review • 2. Balance Exercises • 3. Ball Exercises • 4. Basic Resistance Band Exercises • 5. Dynamic & Multijoint Exercises • 7. Wrap up & Questions Balls, Bands & Balance

3. Balance • Fundamental part of functional mobility • Always balancing (except sleeping) • Independent movement without fear of falling • Lower extremity strength essential • Core stability • Balance exercises performed daily Balls, Bands & Balance

4. Stability and Balance • Stability–postural control • Maintained by adjusting the body position to accommodate for movement • Base of Support (BOS)– area surrounding the body parts contacting the supporting surface • Centre of Mass–an imaginary point around which an object’s mass is equally distributed • Balance–ability to maintain the centre of mass over the base of support • A person becomes unbalanced when their centre of mass moves outside the base of support • Gait–repetitive loss and recovery of balance allowing us to walk Balls, Bands & Balance

5. Factors Affecting Balance • Size of BOS • Movement of centre of mass outside of BOS • Altered sensory input • Changes to the nervous system • Certain diseases (i.e. Parkinsons) • Reduced muscle strength (especially muscles of the lower body) Balls, Bands & Balance

6. Flexibility • Range of motion around a joint • Required for independent living • put on a sweater, reach top shelf • Flexible spine indicates good posture • reduces risk of spinal fracture • Static stretching and/or range of motion activities Balls, Bands & Balance

7. Flexibility • Stiff muscles and joints in seniors is common • Decreased synovial fluid in joints due to normal aging process • Exercise promotes lubrication and keeps joints supple • Perform daily Balls, Bands & Balance

8. Muscular Strength & Endurance • Strength - Amount of force a muscle can produce in one maximal contraction • ADL’s: Lift heavy pot, get up from bathtub, lift grandchild • Endurance – number of times muscle can repeatedly contract • Required for housework, standing for long periods etc Balls, Bands & Balance

9. Muscular Strength • Atrophy critical problem for older adults • 10% loss of mass up to age 50 • After 60-65, accelerated loss • By age 70-80 there is 25-50% loss of muscle mass • ¼ men and 2/3 women aged 74, unable to lift 10 lbs • Perform 2-4 times per week Balls, Bands & Balance

10. Keys to Effective Training Core Stabilization: ability to recruit stabilizers to support spine in it’s ideal alignment Spinal alignment: natural curve of the spine in it’s neutral position Cervical spine – slight inward curve Thoracic spine – slight outward (kyphotic) curve Lumbar spine – slight inward (lorded) curve Cervical Lengthening – slight chin tuck and lengthening through the back of the neck extending out the top of the head Balls, Bands & Balance

11. Keys to Effective Training..cont’d Range of Motion – total range of angle which a joint or series of joints is able to move Control – control the movement by going slowly and paying attention to what you are doing; keep in mind each exercise has a specific function Concentration – focus on the muscle that you want to work and you will see that you work harder just by concentrating on that focus point Breathe –Generally, Inhalation = opening/extending; Exhalation = closing or contracting - For beginning use a breathing technique that’s most comfortable for you Balls, Bands & Balance

12. BALANCE EXERCISES Balance Exercises Balls, Bands & Balance

13. Balance Training • Important contributor to falls prevention • Majority of falls occur in walking, turning, climbing stairs or changing positions • Effective interventions include practicing these activities • Strengthen muscles around the hips, knees and ankles Balls, Bands & Balance

14. Unipedal Stance • Stand with feet shoulder width apart, with ball in hands in front of body. • Shift weight onto right leg, and slowly lift left fot to mid-calf level; hold. • To challenge balance further, slowly vary position of arms by bringing balls forward, back, to sides, and above head, etc. Balls, Bands & Balance

15. Tandem Walking • Feet together, ball in one hand, arms stretched out to either side • Walk forward, heel to toe, 10 steps • Turn around, and return to start position. • To challenge balance, raise arms laterally above head and pass ball from one hand to other. • Advanced option: If you are comfortable and steady; moving forward, try walking backward rather than turning around. Balls, Bands & Balance

16. Functional Reaching • Stand with feet shoulder width apart or wider • Begin with ball in right hand, reach ball forward keeping feet planted • Repeat reaching to either side without moving feet, and then with other arm • To further challenge : reach as far as possible while holding ball in both hands and narrow your base of support Balls, Bands & Balance

17. Hip Circles • Stand with feet shoulder width apart, hold ball in front with both hands • Move hips around in circles, making circles larger as you progress. • Pass ball around waist as you circle hips • After 10-20 circles switch direction and repeat • Advanced Option: do same exercise with feet closer together giving you a more narrow base of support Balls, Bands & Balance

18. Over the Moon: Basic Stretch, Rock Forward & Sit up • Sit tall at edge of chair, knees slightly apart, shoulders back and down. • Place both hands on ball. Take a deep breath. • Exhale fully leaning forward at hips while reaching over the ball • Inhale as you roll back to sitting tall • Repeat 8-12 times. Balls, Bands & Balance

19. Heavy Hands – Sitting or Standing • Sit/Stand tall with shoulders back and down • Hold light hand weights in each hand, bend both elbows 90 degrees. • Begin to swing your arms at a slow and steady pace. Repeat 8-12 times. • Sitting  Standing  Walking • * Try to increase length of strides as you walk Progression: Balls, Bands & Balance

20. Kayaking • Sit tall with feet flat on floor • Both hands on pole, shoulder width, palms down & lift pole to shoulder height • Dip pole low on left side and pull back • Return to center, Repeat on right side. Return to centre • Link strokes to develop rhythm. • Repeat 8-12 times. Balls, Bands & Balance

21. Chair Stands • Sit tall in chair, engage abs and back. • Breathe in and lean forward from the hips (not waist) • Stand up as you breathe out • Slowly sit down on the chair while keeping back, head and neck aligned • Repeat 8-12 times Balls, Bands & Balance

22. Step and Stop • Stand tall, use a chair/wall as support if needed • Mark a line 12-18in ahead with tape, chalk etc. • Tap right foot on line. Bring it back and repeat 8-12 times. • Tap left foot on line. Bring it back and repeat 8-12 times. • Alternate right and left taps. Repeat alternate sequence 8-12 times. Balls, Bands & Balance

23. Tai Chi – Prayer Wheel • Stand tall, feet shoulder-width apart, one foot forward and one back • Shift weight from rear foot to forward foot, keeping hips and shoulders square and feet on ground • With ball between palms, move hands in big “wheel” motion (extend arms in front at hip level, back towards body at shoulder height, then back down to hips) • Do 8-12 wheels then switch feet placement & repeat Balls, Bands & Balance

24. Standing Weight Shifts • Stand tall; feet hip-width apart • Shift weight to right foot, back to center then to left foot, back to center • Repeat alternating sequence 8-12 times. • Progress by widening stance & add knee bends to leg receiving body weight • Progress further by lifting leg that is not supporting weight • Use chair for stability if needed Balls, Bands & Balance

25. Opposing Circles • Divide participants to two • groups. Form an outer circle & • inner circle. • One circle walks counterclockwise • while the other walks clockwise. • Slow down, then change directions • Switch inner participants to outer circle and outer circle participants to inner circle. • Repeat coordinated walking Balls, Bands & Balance

26. Keeping you on Your Toes (Plantar Flexion) • Stand tall. Place hands on chair for support • Keeping heels on floor, shift weight to toes • Lift heels (standing on tip toe) & find balance over balls of feet • Hold 3 seconds & lower heels back down • Repeat 8-12 times. Balls, Bands & Balance

27. Rock Forward, Knee Lift • Stand tall with right foot • slightly in front and toe • dorsi-flexed up (chair • for support) • Rock forward and lift • rear knee up and in front • Hold. Bring rear leg back down, shifting weight back & lifting front toe off the ground • Repeat 8-12 times, then switch legs. • . Balls, Bands & Balance

28. Heel-Touch and Roll-Up • Stand tall feet shoulder-width, one forward & one back • Rock weight onto back leg, while lifting front knee; Balance on back leg • With lifted-leg, touch heel down first,& roll forward onto toes, coming up to balance on toes • Shift weight back, and repeat 8-12x • Switch legs and repeat. Balls, Bands & Balance

29. Pendulum Legs • Stand tall behind chair. Place one hand on chair for support. • Shift weight to right leg & lift left leg slightly in front • Swing left leg from side to side by abducting and adducting the hip of the left leg • Repeat 8-12 times • Switch legs and repeat. Balls, Bands & Balance

30. Come up with 2 additional exercises you could do to promote Balance Balls, Bands & Balance

31. BALL EXERCISES Ball Exercises Balls, Bands & Balance

32. Training with Small exercise Balls • - Incorporate small balls into functional mobility programs • - Learn stabilizing techniques to improve strength, balance and flexibility of older adults • - Balls can be used to encourage fluidity and rhythm and to help modify exercises and postures that may be too easy/hard for older adult participants Balls, Bands & Balance

33. Benefits of Using Balls • Improves core stabilization • Improves balance, posture, body awareness and coordination • Can progressively increase or decrease the intensity of each exercise by making slight adjustments in body position • Provide dynamic resistance • Help to reduce stress on joints • Can enhance the “fun” of exercise Balls, Bands & Balance

34. RANGE OF MOTION – BACK STRETCH • Sit tall with thighs together • Place the ball in lap; With both hands roll the ball toward your knees and back again for range of motion • To add an upper back stretch, pause at the end of the roll when the ball is closest to your knees. Hold for 15-20 seconds. Balls, Bands & Balance

35. UPPER BODY COORDINATION AND RANGE OF MOTION • Hold ball in hand at shoulder • Stretch one arm out away from your body, then back to your shoulder • Repeat reaching over head with ball • Repeat with other arm Balls, Bands & Balance

36. UPPER BODY RANGE OF MOTION & COORDINATION • Seated at a table, hold one small ball in each hand and touch it to the same shoulder. • Extend your elbow so that the back of your hand touches table, then back up to your shoulder. • Repeat with the opposite hand. Balls, Bands & Balance

37. RANGE OF MOTION – SHOULDER • Hold the ball in your hand with your arm extended straight out in front of you • Raise your arms above your head keeping elbows straight • Repeat 8-12x then switch arms Balls, Bands & Balance

38. RANGE OF MOTION – HIPS • Seated in chair, place one foot on ball • With opposite foot, step to the side then return to start position • Repeat with the other foot. • For added challenge place ball under moving leg and roll ball under the foot while abducting hip Balls, Bands & Balance

39. SEATED REACH – ABOVE & SIDEWAYS • Seated with a wall in front of you, place the ball against the wall at eye level. • With both hands roll the ball up the wall and back down • Repeat reaching motion to the left and right sides. Balls, Bands & Balance

40. UPPER BODY RANGE OF MOTION • Seated at a table, roll the ball to the left using both hands, back to the centre, then to the right. • Repeat motion rolling the ball under the palms, forward and backward Balls, Bands & Balance

41. UPPER BODY RANGE OF MOTION • While seated in a chair, reach the ball to the floor beside your chair while maintaining core integrity • Repeat using the other arm Balls, Bands & Balance

42. Range of Motion & Coordination • Hold one ball in each hand. • With your left arm, touch the ball to the top of your head while reaching across your body with your right arm. • Repeat the same using the opposite arms • ….. Simon Says?!

43. RANGE OF MOTION – NECK • Hold ball in left hand with arms extended to sides at shoulder height • Slowly rotate your head to the left, looking over your left shoulder, hold for 6-8sec • Bring ball and head to centre, switch hands and repeat to the right • Strength is added by keeping arms up at shoulder level*

44. ROTATION OF WRISTS • Hold the ball at chest level with both hands. • Rotate ball in your hands so that it rotates away from you • Repeat rotating the ball toward you.

45. BALL EXERCISES – UPPER BODY STRENGTH

46. MODIFIED SEATED PUSH-UPS • Seated tall, in front of a wall, place ball against wall just below eye level; both hands on ball • Lean forward at the hips, flexing the elbows, then exhale, pressing hands through the ball and extending the arms until you return to start position

47. SITTING LEG POSTURE & STRENGTHENING • Sit tall in chair. • Place ball between your ankles and palms on insides of either knee • Squeeze legs together at ankles and knees as you press outward with the hands creating resistance on the adductor muscles • Hold for 8-12 sec then release; repeat 2-3x

48. CHEST PRESS • Hold the ball between your palms at chest level with your elbows pointing outwards. • Press palms together through the ball, while contracting the pectoral muscles • Repeat 8-12x

49. BICEP STRENGTHENING • Place the ball on your shoulder. • With the same hand, use your palm and press down on the ball, then release. • Repeat using the opposite side.

50. DELTOID AND PECTORAL STRENGTH • With arm extended straight, place ball underneath the arm • Adduct the arm while squeezing through the ball to create resistance, then release • Repeat 8-12x then switch arms