Welcome back to Rubikon! Today, we’re diving into an important topic that affects many individuals: fall prevention. As a physical therapist and CSCS, I’ve witnessed firsthand the impact that falls can have on our well-being, and how they can become more devastating as we age. So, let’s explore strategies to keep ourselves on our feet and avoid those unexpected tumbles.
Fall prevention is a crucial aspect of maintaining our independence and ensuring our safety as we age. According to a systematic review conducted by McDonald et al. (2019), prehabilitation programs that focus on exercises targeting the shoulder girdle have been shown to have a positive impact on reducing fall risk and improving overall functional ability.
Now, you might wonder why the shoulder girdle is important in fall prevention. Well, it’s all about maintaining proper posture and balance. As the shoulder girdle weakens and is used less often, the neck has to work harder to suspend the shoulders upward and prevent subluxation at the glenohumeral joints. This freezes joints in the neck/reduces range of motion, and hinders proprioception (1/3 of balance), or how your body sees its self in space. In addition, as the neck is and head are pulled forward, our inner ear/vestibular system (1/3 or balance) are tilted out of normal alignment. Further hindering balance. The last 1/3 of balance is eye-sight/vision; which we’ll cover more in-depth in another post.
The shoulder girdle, which consists of the approximately 16 muscles (per shoulder blade), tendons, and ligaments surrounding the shoulder joint, plays a crucial role in providing stability and support to our upper body. When these muscles are strong and well-conditioned, it helps us maintain an upright posture and enhances our overall balance.
Age-related changes can impact the shoulder girdle as well. As we get older, we may experience muscle weakness, decreased flexibility, and changes in joint mobility. These factors can contribute to poor posture and balance, increasing the risk of falls. That’s why incorporating exercises specifically targeting the shoulder girdle into our fitness routine is essential.
So, what types of exercises can we include in our fall prevention program? Let’s take a look:
Shoulder Strengthening: Exercises such as shoulder presses, lateral raises, and rows help to strengthen the muscles around the shoulder joint. As well as, isometric holds/eccentrics/concentrics with external rotation, internal rotation and cross body flexion and extension exercises. This improves stability and support, reducing the risk of falls.
Posture Correction: Exercises focusing on improving posture, such as scapular retractions, scaption training/rotator cuff training, and chin tucks, help align the shoulder girdle and promote proper spinal alignment. This not only enhances balance but also reduces strain on the neck and upper back.
Balance and Coordination: Incorporating exercises that challenge our balance, such as single-leg stands, heel-to-toe walks, and reaching exercises, can further improve our overall stability and coordination.
It’s important to note that before starting any exercise program, it’s advisable to consult with a qualified healthcare professional or physical therapist. They can assess your individual needs, provide proper guidance, and ensure the exercises are suitable for your current physical condition.
Aside from exercise, environmental modifications are also crucial in fall prevention. Simple changes around the house can greatly reduce fall risks. Installing grab bars in bathrooms, ensuring proper lighting in hallways and staircases, and removing clutter or tripping hazards are just a few examples of environmental modifications that can make a big difference.
By incorporating shoulder girdle exercises into our fitness routine, making environmental modifications, and staying proactive, we can significantly reduce the risk of falls and maintain our independence and quality of life.
Remember, fall prevention is not just about avoiding falls; it’s about promoting overall well-being and confidence in our day-to-day activities. So let’s stay on our feet, stay active, and enjoy life to the fullest!
Sources:
McDonald et al. (2019). Preoperative education for hip or knee replacement. Cochrane Database of Systematic Reviews, (5).
Note: The information provided in this blog is for educational purposes only and should not replace professional medical advice. Consult with a healthcare professional or physical therapist for personalized guidance