Exercise plan for falls prevention

Independently mobile residents

 Sideways leg lifts
 Front leg lifts
 Backwards leg lifts
 Standing knee bends (backwards)
 High knee marching
 Small knee bends with support
 Half/Tandem balance
 Standing calf and heel raises
 Sit to stand practice +/- arm support
 Trunk rotation in standing
 Arm lifts in standing
 Arm sideways lifts in standing
 Gentle neck flex/ext and or rotation in standing
 Back extension

Above exercise can be done +/- holding onto chair/rail and or walker for support

Non-Mobile resident (requiring 1-2 person assist for transfers) - exercise done in sitting
 Sitting knee extension - holding for 5-10 seconds
 Sitting high knee marches
 Sitting calf and toe raises
 Leg lifts in sitting
 Ankle rotation
 Ankle dorsiflexion/plantarflexion
 Trunk rotation
 Trunk flexion - to try and touch toe
 Trunk side bends
 Neck rotation and neck flex/ext
 Arm lifts and arm sidelifts
 Forwards and backwards bends in sitting

Trunk, arm and neck stretches can be done by mobile resident in sitting/standing as well

*Best idea is only just choosing to do 4-5 of these exercise in a day (hence doing different exercise
everyday)