Falls In The Elderly And Seniors

Clock Reach

Good balance is important for falls in the elderly and seniors. It requires the ability to keep your center of gravity over your ankles when standing and walking.

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. Activities that work on stressing our balance systems will add to our overall safety at home.

Balance and mobility exercises are essential in any older adult exercise program.

As we go about our day we call on our body to keep us upright, maintain our equilibrium, anticipate obstacles and react to them, speed up and slow down, bend over and reach around corners.

These all require a flexible body, good posture, and continued awareness of maintaining our center of gravity over our base of support which is usually over out ankles.

Here are some excellent balance activities to begin your better balance. This is one of the most simple standing exercises. Standing on one leg is an exercise that can be practiced anywhere you have a chair or counter to hold on to.

This exercise will strengthen your ankles and hips, which are vital in keeping us stable.

Fall prevention in the elderly and seniors is increasing in awareness especially in assisted care and independent living facilities.

The more we can practice stressing our balance systems, the more stable we will become.Give it a try!

Purpose of this exercise

Improve your static or “standing” balance.Strengthen your ankle and hip muscles while adding to your shoulder and upper body range of motion.

Step 1

Begin by holding on to a chair  with your left hand. Visualize a clock with 12 in front and 6 behind.


Step 2

Stand on your left leg and bring your right arm to 12 o’clock. Then reach to 3 and 6 o’clock. Repeat with the other side.



Breathe normally while exercising, in through the nose and out through the mouth.


Lift your chest and stand tall. Look at a point on the wall at eye level.Only reach as far as comfortable. If you cannot reach 6 o’clock, or if it is painful, only reach to 3 o’clock.

Take it up a notch

Hold on with one finger or even let go of the chair completely. Add a one pound weight to your wrist or ankle for a more challenging workout.

How to perform the Clock Reach

How to perform the Clock Reach

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