Falls In Elderly And Seniors

Single Limb Stance With Arm

Falls in elderly occur with 35% to 45% of seniors each year. This is generally due to  age-related declines in our reaction times, along with reduced strength and flexibility in our muscles.

Below I have made a great balance video that is fun and easy to do. All you need is a chair, comfortable loose fitting clothing,  and a pair of smooth bottom shoes to wear so you won’t catch your feet.

Read on then give it a try. Other causes can be due to the environment and activities around the home. I can’t tell you how many times I have helped someone for a broken wrist or arm because they fell in the backyard while working in the garden. It’s the hoses fault, don’t you know! Silly hose!

That silly hose is always in the darnedest spot. (Usually across the sidewalk!) To help with falls in elderly try balance exercises that work on strengthening our legs and arms and increase our range of motion.

In that way we will help reduce the risk of falls. In our video below we work on standing on one leg while at the same time introducing arm movement.

In this exercise we are picking up the pace little with a more advanced exercise. Remember with this exercise it is important to always start by placing a chair in front of you for support until you are comfortable without one.

I think it is a good practice to have a chair to hold on to even when your balance improves. The last place you want to be is on the kitchen floor.

Practice makes…


Remember, “practice makes….. permanent!”. So don’t practice sitting in a chair, unless you want to get good at sitting in a chair. Get up and challenge your balance system.Y ou can do it!

Every day make it a point to practice a little more to prevent falls in elderly people. Slowly, more switches will turn on in your brain and your balance will improve.You may not even hold on to that counter as you go by. Think of it!

Purpose of this exercise

This exercise improves our static or “standing” balance. Improves our leg, hip and arm strength. Orients us to maintaining our center of gravity over our ankles.

Step 1

Stand with feet together and arms at sides. Hold on to a chair with your right hand for support if needed.


Step 2

Raise your left arm overhead. Then raise your left leg off the floor.Hold for 10 seconds.Then repeat for the right side.



Breathe normally, inhale through the nose and exhale out the mouth.


Use a chair as a place to not only perform seated exercise but also to hold on to while standing. Hold on with your finger,one hand or two hands.

Take it up a notch

Don’t close your eyes or hold your breath. Lift chest and look straight ahead to make standing more challenging. Try adding a one pound ankle weight or a one pound wrist weight.

How to do Single Limb Stance with Arms

How to do Single Limb Stance with Arms

More Balance Exercises

1. Single limb stance

2. Eye tracking

3. Clock reach

4. Staggered stance

5. Single limb with arm

6. Balancing wand

7. Knee marching

8. Body circles

9. Heel to toe

10. Grapevine

11. Stepping

12. Dynamic walking

Resources Prevent Falls