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FALLS AWARENESS & PREVENTION GUIDE - OrthoInfo

HOME SAFETY IS BONE SAFETY. TIPS ON . FALL-PROOFING YOUR HOME Research shows that simple safety modifications at home, where most falls occur, can substantially cut the risk of falls and related injuries — such as bone fractures — for seniors. Prepare your home or assist a loved one today by following these fall-proofing recommendations,

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Our knowledge of orthopaedics. Your best health. Prepared ...

www.orthoinfo.org

Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Target Muscles: The muscle groups targeted in this conditioning program include: • Gluteus maximus (buttocks) • Gluteus medius (buttocks) • Hamstrings (back of thigh) • Piriformis (buttocks) • Adductors (inner thigh)

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Our knowledge of orthopaedics. Your best health. Prepared ...

www.orthoinfo.org

• Tighten your abdominals and press your spine to the floor. Hold for 5 seconds. • Repeat on the other side, then pull both legs in together. Repeat the sequence 10 times. Spine Conditioning Program STRETCHING EXERCISES Repetitions 3 sets of 10 Days per week Daily Tip Keep your spine aligned to the floor throughout the sequence.

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