We often say “where do we fall and where we get up”, this is an inspirational sentence. But changing a scene or a group of people is not necessarily the case. It is possible that if you fall, you will not be able to get up again. Maybe you still have life concerns, such as the elderly.
Falling is one of the important causes of disability, disability and death of the elderly, which seriously affects the physical and mental health and quality of life of the elderly, and brings a huge burden to the family and society. Falling from time to time often puts a stop to the free activities of the elderly.
Many people think that the fall of the elderly is an accident, the elderly are not careful, or the ground is slippery and difficult to walk. In fact, the occurrence of falls in the elderly is not an accident, but an inevitable event under the action of potential risk factors. Since it is an inevitable event, or a conditional inevitable event, it can be prevented and controlled.
Degradation of balance function is an important factor in elderly falls, involving sensory and motor system disability, multiple medications, and psychological imbalance. Strengthening the balance function through scientific training can effectively improve the anti-fall ability of the elderly. The Department of Gerontology, Wuhan Union Medical College Hospital, referred to the “Guidelines for Fall Intervention Techniques for the Elderly” and drew a set of balance training diagrams composed of 7 movements including Golden Rooster independence and single-leg jump training. From easy to difficult, from static to active, step by step, easy to learn .
1. The golden rooster is independent, the main points of action: open or close your eyes, hands on your hips or back of the chair, one leg bent, and one foot standing for as long as possible. When standing, focus on the soles of your feet.
2. One-leg jump exercises, action points: hands on hips, two legs take turns to do one-leg jump, each foot jumps 10, rest 30 seconds between the two.
3. Tumbler practice, action points: stand upright, hold the back of the chair, shake the body back and forth, and circulate the center of the foot and heel to exercise the lower limb muscles to achieve the purpose of controlling the center of gravity. Avoid excessive body shaking, and the angle between the center of the foot/heel and the ground is 30 degrees.
4. Sit and stand exercises, action points: stand in front of a chair and slowly stand up and sit down, choose a chair with a backrest and armrests, and use a middle sitting posture. The seating area is 2/3 of the chair surface.
5. Walking in a straight line, action points: the heel of the front foot is close to the toe of the back foot and step forward, keeping the walking track as straight as possible. After walking 10-20 steps forward, turn your body around and walk back in the same way. Paper plate exercises.
6. Walk sideways, action points: commonly known as “crab step”, as the name suggests, is to walk sideways like a crab. The heel of the front foot is close to the toe of the back foot and step forward, keeping the walking track as straight as possible. After walking 10 to 20 steps forward, turn your body around and walk back in the same way.
7. Go backwards, action points: Find a flat open space as a practice place, walk backwards and try to keep straight. The heel of the front foot is close to the toe of the hind foot and step backwards, that is, walking backwards. Keep the walking track as straight as possible. After walking back 10-20 steps, turn your body around and walk back in the same way.