Improve Weakest Link for Walking Balance
ฝัง
- เผยแพร่เมื่อ 22 ก.ค. 2024
- In this episode of Skills and Wellness, Nathan will emphasize the significance of improving the strength of the weakest link for balance through stretching and strengthening exercises, particularly for individuals prone to falls. Strong feet are pivotal for maintaining balance and stability, reducing the risk of falls.
Why Foot Strengthening Matters:
- Balance and Stability: Strong feet significantly contribute to balance.
- Risk of Falls: Weak foot muscles can lead to instability, increasing the risk of falls.
- Vulnerable Populations: Falls are a major concern, especially for older adults and individuals with specific medical conditions such as stroke, Parkinson's disease, multiple sclerosis and leg injuries.
Foot Exercise Routine:
1. Toe Stretches (Flex):
• Sit in a chair with feet flat on the ground.
• Lift toes up, keeping heels down.
• Hold for a few seconds and release.
• Repeat 10-15 times.
2. Ankle Stretching in All Directions:
• Sit in a chair with feet lifted off the ground.
• Rotate ankles in all directions: flex feet up, down, left, and right.
• Repeat 10-15 times in each direction.
3. Toe Spreads:
• Sit in a chair with feet flat on the ground.
• Spread toes apart as wide as possible.
• Hold for a few seconds and release.
• Repeat 10-15 times.
4. Alternating Big Toe and Other Toes Raises:
• Stand with feet flat on the ground.
• Slowly raise big toe while keeping other toes down.
• Repeat 10-15 times for each foot.
5. Heel Raises:
• Stand with feet flat on the ground.
• Slowly raise heels as high as possible while keeping toes on the ground.
• Repeat 10-15 times.
6. Towel Grab:
• Sit in a chair with feet flat on the ground.
• Place a towel in the floor.
• Use your toes to gather the towel by curling your toes.
• Repeat with the other foot.
7. Small Object Pickup:
• Sit in a chair with feet flat on the ground.
• Place small objects (marbles, coins, paper, markers, etc.) on the floor in front of you.
• Use your toes to pick up the objects one by one and place them in a container.
• Repeat with the other foot.
Conclusion:
• Regular foot stretches and exercises enhance balance, prevent falls, and improve overall mobility.
• Consult your healthcare provider before starting any exercise program.
• Don’t underestimate the power of strong feet!
Remember to like, subscribe, and share this video with others who might benefit from these exercises. Stay safe and keep those feet strong!
#balance #fallprevention #improvewalking
Link:
Toes Separator: amzn.to/4a77IQn
CHAPTERS:
0:00 - INTRO
01:28- THINGS YOU NEED
01:58 - WARM UP
02:54 - TOES STRETCH
03:52 - TOES SEPARATOR
04:35 - TOES SPREAD
05:30 - HEEL UP
06:14 - ALTERNATING TOES AND BIG TOE UP
07:32 - TOWEL SCRUNCH
08:52 - PICKING UP WITH YOUR FOOT
10:01 - OUTRO
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
Follow me on Instagram: / skillsandwellness
Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.
![[TH] 2024 PMWC x EWC Group Stage Day 3 | PUBG MOBILE WORLD CUP x ESPORTS WORLD CUP](http://i.ytimg.com/vi/VnOqutfqWqU/mqdefault.jpg)
Nathan I must thank you for these exercises these are GREAT especially the calf exercises and the heel stretches OMG I do feel a difference. Cuz I have osteo arthritis, bursitis, sciatica, so these help me. Thank you so much Nathan whatever I can do I will
I always had problems with my feet, and I know I'm not the only one with foot problems. Glad this video is available to view on You Tube. Good one Nathan.
Sturdy. 😊 I am enjoying your videos. Great info for exercises I can actually do. Thanks.
Sturdy
These are great exercises! I had a stroke 10 years ago and never heard of these exercises until today! Thank you very much!!❤
Thanks a million for sharing the above..
You are welcome. Glad to help
Wow. Kinda hard for me challenging but fun and feels great ❤
Nathan thank you for everything... Please continue to share your videos for the sake of healthy of others. Babauin ko sa kabilang BUHAY Ang lahat. Salamat ❤
Hala. Wag nmn po sa kabilang buhay. You will get better soon
@@SKILLSANDWELLNESS end game na.. tanggap ko n nman.. please do pray for my soul🙏😔
Christ Good morning ❤ STROKE HEMI RIGHT 😂 DIE, 😂 STROKE MIMI 😂2, EM DIE LEFT 😂, FSID, 😂 NDE, 😂- HALLUAJAH-😂 NO LONGER SLAVES 😂 HOLY BIBLE FRIEND LOVE AMA JESUS ❤❤❤
Thank you 💕🌟✨
Sturdy
Sturdy thank very much❤❤❤
Thanks
Hi Nathan,
Very good video, but can’t even pick up the paper towels or rolled up towels .i have just seen this so took off my shoes and have been walking around the house Barfoot. It will take time but it will happen won’t it?
My fractured pelvis on the right has healed but I cannot lift my leg that high to touch my foot.
The exercise only for your foot and toes already strength right, Because I can’ t do it
Sturdy😊
Sturdy: Quite interesting im gonna try them
Awesoooome. And update us with how your feet feel
Sturdy...☝️👍😌
My toes are too weak so you saw me this exercise
Sturdyh
STURDY
How about swallowing exercises? Just asking though I know you are an OT, and your videos are mainly OT & PT exercises.
Thank you for all you do!
STURDY
Sturdy
STURDY
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Stay strong
STURDY
Ooooh. You watched and followed along. Awesooome
Stu
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VDE, CHINA INDIAN INDIA USA IRELAND AMERICAN ALLAH FILIPINO SING 🎉
😂 Stroke RIGHT HAND TOES FEET
STUPID
❤❤❤ STURDY ❤❤❤
😂😂😂