How to prepare your body against slips and falls to have a safe winter
Many people are concerned about slips and falls during winter; it can be especially dangerous for the elderly. At least 30% of people over 65, and 50% of people over 80 have at least one fall in a year. When the temperature drops lower and pavements look more like ice rinks, it is unsurprising that we get stiff necks and aching backs. We tense up because of the cold and also because we are scared to fall.
Here are some tips to ease the tension and to prepare your body before going out so you can balance better on icy pavements and minimise your risk of slips and falls. Remember, you can add all the following exercises to your daily routines, like brushing your teeth, getting up from the chair after the coffee or peeling the potatoes etc.
Here we go:
Shoulder circles
- Roll your shoulders in a circle, pulling them forwards, up, back and down.
- Imagine you are moving them around a clock face.
- Repeat 6 times.
Head Roll
- With your shoulders relaxed, drop your ear to your shoulder and gently roll your neck forward and back, holding each position for about 5 seconds.
- Repeat 6 times.
Lateral pelvic tilt in sit (walking without legs)
- Sit upright on a firm surface with your feet hip width apart.
- Move forwards, so that you are sitting close to the edge.
- Lean your weight onto one side of your pelvis, and lift the opposite side of your pelvis off the surface.
- Place the lifted side slightly backwards to walk your bottom backwards.
- Repeat this with the other side.
- Continue ‘walking backwards’ until you are sitting with your legs in front of you and off of the floor.
- Complete the same movements in a forward motion to bring your feet back onto the floor.
- Repeat 6 times.
Squat with a chair
- Stand in front of a chair.
- Lower yourself down onto the chair, but just before you sit down, stand up slowly.
- If you want to improve your muscle tone , then increase the sets and repetitions
- Repeat 6 times.
Heel raises
- Hold on to a solid object with your legs hips width apart.
- Keeping your knees straight, rise up on to your toes, and control the movement as you lower back down.
- Repeat 6 times.
Tandem standing alternate arm lift
- Stand up straight with one foot in front of the other.
- The toes of your back foot should just touch the heel of your front foot.
- Spread your weight evenly across both feet.
- Hold this position whilst raising one arm into the air, and then lower it back down.
- Repeat with the other arm.
- Repeat 6 times.
Prevention is better than cure
Often we are so set in our routines that we would never consider a change. But if the street are icy and ‘threatening’ maybe consider not to go out to buy milk or bread until the temperature rises a bit. Ask your neighbour or ask if your corner shop will be kind enough to do a home delivery. Safety first, better than a broken leg.
We hope that you find our advice helpful and put it to good use this winter. If you do suffer a fall and need our help to recover, please get in touch – and remember that we offer home visits in the local area if needed.
Phone us on 0191 296 0567 or email info@swissphysio.co.uk