How can I improve balance if I can't get out of a chair? Caregiver balance training for home.

Caregiver Training – Sitting Balance

Do you have a loved one that is experiencing frequent falls, decreased functional mobility, or an overall loss of balance? Practicing and improving balance before we get unsteady is the key to preventing falls and living a longer, healthier life! But, it can be challenging to practice balance at home while still staying safe.

Here are a few safe balance exercises that you can perform with your loved one that may be experiencing a loss of balance. 

Be sure to be standing less than an arm's reach away from your loved one throughout these exercises. Stay alert, and be ready to provide assistance if needed.

Here's the set up:

○ Your loved one should be sitting at the edge of their chair with their feet flat on the floor, their back should be off the chair, and they should be sitting with upright posture.

○ This can be challenging in itself! Give your loved one some extra time to set up so they can practice engaging their core and stabilizing themselves in a sitting position. 

Exercise #1 - Sitting downward reaching

○ Drop an object like a ball, shoe, or cup on the floor in front of your loved one.

○ Ask them to reach forward and grab the object, and then come to a complete sit with upright posture once again.

○ Drop the object in a different spot than the previous attempt.

○ Be sure to drop the object in varying locations – they should be reaching left, right, center, near, far, and everywhere in between! 

○ Perform 15x

Exercise #2 - Sitting upward reaching

○ Stand in front of your loved one with an object like a ball, shoe, or cup

○ Hold the object so your loved one has to reach for it in an upward direction, grab it, and then come to a complete sit with upright posture

○ Place the object in a different spot than the previous attempt

○ Be sure to have them reach for the object in all directions once again

○ Perform 15x

For an extra challenge for both downward and upward reaching, have your loved one cross midline! Ask them to grab an object on their left side with their right hand, and vice versa. 

Exercise #3 - Weight shifting in chair 

○ Being able to weight shift is important for safety, balance, and to promote healthy skin integrity. 

○ Have your loved one place their arms on the armrest of a safe and stable chair, or a wheelchair with the brakes locked.

○ Ask them to push up with their arms and begin straightening their legs, just enough that their bottom comes off the chair.

○ This is a great opportunity to practice scooting backward, forward, and side to side in the chair.

Practice these activities with your loved ones at least 3x/week to see improvements in sitting balance! When it comes to balance training – early intervention is key! Stay tuned for more caregiver tips and tricks coming your way!

Check out our video on Instagram for some great examples of how to implement this at home.