SENIORS: WALK LIKE YOU'RE 20 YEARS YOUNGER
Summary
TLDRDoug, a physical therapist with 30 years of experience, shares six exercises to help viewers improve their walking ability to resemble how they walked 20 years ago. The exercises include pillow squats, wall leans, stepping over objects, heel raises, side stepping, and heel-to-toe walking. Each exercise aims to enhance balance, strength, and range of motion, with safety tips provided for those needing support. The video concludes with an invitation to subscribe and information on Doug's proprioceptive rehabilitation courses for professionals.
Takeaways
- 🧘 The video is presented by Doug, a physical therapist with 30 years of experience, specializing in balance and helping people learn to walk again.
- 🚶 Doug introduces six exercises aimed at improving range of motion, strength, and balance to help people walk as they did 20 years ago.
- 🛋️ The 'Pillow Squat' exercise requires a chair and pillows to practice standing up and sitting down without fully sitting on the chair, aiming for three sets of 10 reps.
- 🧍 The 'Wall Lean' exercise involves standing against a wall and using leg muscles to pull the body off the wall, practicing 5 to 10 times daily to improve balance.
- 🚶♂️ 'Stepping Forward Over an Object' helps improve balance by stepping over a visible object like a rolled-up towel, with the goal of doing it three times without holding onto something.
- 👣 'Heel Raises' are performed by standing on toes and then lowering the heel flat to the ground, with the aim of doing three sets of 10 reps to build strength.
- 🚶♀️ 'Side Stepping' involves stepping to the side and back, holding onto a sturdy object, with the goal of doing it three times in each direction without holding on.
- 👣 'Heel to Toe Walking' is an exercise where one foot is placed in front of the other, touching heel to toe, with the goal of doing it three times in each direction without holding on.
- 🕒 Doug emphasizes the importance of practicing these exercises for at least 5 minutes a day to build strength and improve balance over time.
- 🌐 For those interested in further training, Doug offers courses on proprioceptive rehabilitation for physical therapists and personal trainers through his website, proprioceptiverehab.com.
Q & A
What is the main purpose of the video?
-The main purpose of the video is to demonstrate six exercises that can help improve walking ability, aiming to help individuals walk like they did 20 years ago by enhancing their range of motion, strength, and balance.
Who is Doug and what is his professional background?
-Doug is a physical therapist with 30 years of experience, specializing in helping people with balance problems learn to walk again.
What are the goals of the pillow squat exercise?
-The goal of the pillow squat exercise is to stand up and sit down 10 times in a row, without holding on to the chair, and to repeat this three times for three sets of 10 repetitions.
How should one start the wall leans exercise?
-To start the wall leans exercise, one should stand with their heels about 4 inches away from the wall, cross their arms across their chest, and then use their muscles to pull their body off the wall.
What is the maximum distance recommended for the heels to be from the wall in the wall leans exercise?
-The maximum distance recommended for the heels to be from the wall in the wall leans exercise is about 12 to 18 inches.
What is the purpose of the stepping forward over an object exercise?
-The purpose of the stepping forward over an object exercise is to improve balance and the ability to step over obstacles while walking, which is essential for preventing falls.
What is the goal for the heel raises exercise?
-The goal for the heel raises exercise is to perform three sets of 10 repetitions, which helps in building strength in the muscles that lift the toes.
How should one perform the side stepping exercise?
-To perform the side stepping exercise, one should take two to three steps in one direction and then two to three steps in the other direction, using a sturdy object to hold onto for balance.
What is the aim of the heel to toe walking exercise?
-The aim of the heel to toe walking exercise is to practice walking with one foot directly in front of the other, heel touching toe, to improve balance and coordination.
How long should one practice each balance exercise daily according to Doug?
-According to Doug, one should practice each balance exercise for at least 5 minutes a day to see improvement over time.
Where can viewers find more information or training on the techniques shown in the video?
-Viewers can find more information or training on the techniques shown in the video by visiting proprioceptive rehab.com, where Doug offers courses in proprioceptive rehabilitation for physical therapists and personal trainers.
Outlines
🧘♂️ Improve Walking with Six Exercises
Doug, a physical therapist with 30 years of experience, introduces six exercises designed to help individuals regain the walking ability they had 20 years ago. These exercises focus on enhancing range of motion, strength, and balance. The first exercise, the pillow squat, involves sitting and standing with pillows under the seat to improve lower body strength. The second, wall leans, is a balance challenge that utilizes the muscles in the front of the shin to pull the body forward, simulating the forward motion of walking. Both exercises are meant to be practiced regularly to build strength and confidence in walking.
🚶♂️ Advanced Balance and Strength Training
This paragraph continues the theme of improving walking ability with additional exercises. Stepping forward over an object is a balance challenge that requires holding onto a sturdy surface and stepping over a visible marker. Heel raises are performed by standing on tiptoes and then lowering the heel to the ground, aiming for three sets of ten repetitions to build strength. Side stepping involves taking steps to the side while holding onto a surface, with a goal of doing this without holding on after practice. Lastly, heel to toe walking involves placing one foot directly in front of the other, touching heel to toe, and is practiced in both directions. The importance of daily practice for at least five minutes is emphasized for all exercises to improve balance and stability.
Mindmap
Keywords
💡Physical Therapist
💡Balance Problems
💡Exercises
💡Range of Motion
💡Strength
💡Pillow Squat
💡Wall Lean
💡Stepping Forward Over an Object
💡Heel Raises
💡Side Stepping
💡Heel to Toe Walking
💡Proprioceptive Rehabilitation
Highlights
Doug, a physical therapist with 30 years of experience, presents six exercises to help improve walking like 20 years younger.
Pillow squat exercise involves sitting on pillows on a chair to improve range of motion and strength.
The goal of the pillow squat is to stand up and sit down 10 times without holding on to the chair.
Wall leans exercise helps build balance by pulling the body off the wall using leg muscles.
To avoid cheating in wall leans, ensure feet are positioned correctly and use the correct muscles to pull away from the wall.
Stepping forward over an object is a balance challenge that helps improve walking confidence.
Heel raises exercise strengthens the muscles by standing on toes and is crucial for regaining walking strength.
Side stepping is an exercise that improves balance and stability by stepping sideways without holding on.
Heel to toe walking exercise helps with balance and coordination by walking with one foot in front of the other.
All exercises should be practiced for at least 5 minutes daily to build strength and balance.
Proper form and technique are emphasized to avoid injury and ensure effectiveness of the exercises.
The exercises are designed to help people stop shuffling, reduce falling, and build walking confidence.
For those struggling with balance, wall leans can be adjusted by bringing feet closer to the wall.
Stepping over an object helps to practice bringing weight forward, which is essential for preventing backward falls.
Doug offers a course in proprioceptive rehabilitation for professionals to learn these techniques.
The importance of daily practice and gradual progression is stressed for long-term improvement.
The exercises are adaptable to different levels of ability, with options to hold on when needed.
Proprioceptive Rehabilitation techniques are available for therapists and trainers to enhance their practice.
Transcripts
how to walk like you're 20 years
[Music]
younger hi my name is Doug I've been a
physical therapist for 30 years and I
specialize in helping people with
balance problems learn to walk again in
this video I'm going to show you six
exercises that can help you walk like
you walked 20 years ago a lot of people
tell me that they want to stop shuffling
they want to stop falling they want to
build up their walking confidence but I
also get a lot of people that tell me
they want to walk like they did 20 years
ago in this video I'm going to show you
six exercises that you can do that will
help you improve your range of motion
your strength and your balance so you
can walk the same way you did 20 years
ago pillow squat to do the pillow squat
you'll need two things a chair and at
least one or two pillows what you want
to do is put the pillows underneath you
so their pillows are sitting on the
chair so that when you sit down you're
not sitting down all the way then what
you want to do is cross your hands
across your chest and practice standing
all the way up and sitting back
down the goal for this exercise is to
stand up and sit down 10 times in a row
rest for a minute and and then repeat
that three times so you want to do three
sets of 10 reps without holding on but
in the beginning you might find that you
can only do two or three times without
holding on to the chair in fact some
people even with the pillows they may
have to grab the arms of the chair to
push off and that's fine you have to
start somewhere with strength but the
goal for this exercise is to do it
without holding on three sets of 10
repetitions
wall
leans to do this exercise you want to be
standing against a wall where you put
your feet will determine how difficult
the exercise is so in the beginning just
bring your heels about 4 in away from
the wall then what you want to do is
cross your arms across your chest and
then using your muscles and your feet
pull your body off the wall
this is a difficult exercise and a lot
of people will find themselves cheating
by either pushing their bottom against
the wall or by bending forward to get
themselves off the wall what you want to
do if you find that you're doing that is
bring your feet closer to the wall the
only thing that you should be using to
pull yourself forward is the muscles in
the top of your in the front of your
shin which are the muscles that lift
your toes so if you find that you're not
lifting your toes as you bring yourself
off the wall you're either doing it
without your feet far enough away from
the wall or you're cheating and using
your bottom or your upper body to push
off so when you're doing it correctly
your feet are a few inches away from the
wall you're actually lifting your toes
up as you come
forward now to make this exercise harder
you want to bring your feet further and
further away from the wall but there's a
limit obviously when you get your feet
too far away from the wall you're not
going to be able to bring yourself off
the wall without cheating so I would say
the maximum is about 12 to 18 in of your
heel away from the wall I would practice
this 5 to 10 times every day there's not
really sets and Reps to doing this this
is really more of a balanc challenge
activity but it's a great way to
practice bringing your weight forward so
many people have trouble learning to to
bring their weight forward when they're
walking they end up putting all their
weight on their heel which is why a lot
of people fall backwards not forwards
when they stumble this is just a good
exercise that builds propri acception
awareness of where your body is in space
and helps you if you ever lose your
balance and you're falling backwards
this will help you bring your weight
back forward
again stepping forward over an object to
do do this activity you need two things
one is something sturdy to hold on to
like a countertop or the back of a chair
and the other is something to step over
you can roll up a towel or put a piece
of tape on the ground just something
that you can see that you know you have
to step over what you want to do is step
over with one leg and then with the
other and then steps over the same
object back to your starting position
now it's fine in the beginning to hold
the countertop the whole time it's it's
hard to do this exercise and for a lot
of people this requires a lot more
balance than they're used to having this
is a great balance challenging activity
but you want to be safe your goal with
this exercise is to step forward three
times without holding the countertop but
in the beginning it's fine if you hold
on and it's fine if you have to put one
finger or your whole hand on the
countertop the entire
time heal r raises to do a heel raise
you need something sturdy to hang on to
you can use the back of a chair the back
of a couch even the kitchen sink all you
want to do is raise on your toes you're
standing up as high on your toes as you
can go and then coming back down with
your heel flat on the ground you're
going to repeat this 10 times your goal
with this exercise is to do three sets
of 10 reps that means doing it 10 times
resting for a minute and and then
repeating that for three sets in the
beginning it's fine if you can only do
five repetitions or three repetitions
this is how you build strength back
again you just have to repeat it doing
it every day once a day is the key to
getting your strength back
again side stepping to do this exercise
you just need something sturdy to hold
on to a countertop or some type of bar
on the wall works the best all you want
to do is stand up straight and take a
step to the side you want to do two to
three steps in One Direction and then go
two to three steps in the other
direction the reason is you don't want
to get away from the countertop so you
want to go three steps in One Direction
and then three steps in the other
direction the goal is to do this three
times without holding on so that means
stepping three steps to the right
without holding on three steps to the
left holding on repeating that three
times without holding on often times it
takes weeks if not months of practicing
this to be able to do that so many
people have trouble with this exercise
this is a great way to improve your
balance and your
stability heal to toe
walking to do this activity you just
need something sturdy to to hold on to
you can use a countertop the back of a
chair you can even use your kitchen sink
you want to
walk Heel To Toe two to three steps in
One Direction then grab onto that object
turn around and walk two to three steps
in the other direction when you're
walking Heel To Toe you're actually
putting one foot in front of the other
with your heel touching your toe your
goal for this exercise is to do this
three times in each Direction without
holding on in the beginning you might
have to hold on the entire time or at
least put one finger on the countertop
the whole time that's fine people don't
automatically have people don't
automatic people aren't automatically
able to do this exercise most of my
clients have to practice this for weeks
if not months every single day before
they get good enough to do it without
holding on with with any balance
exercise you want to practice it at
least for 5 minutes a day so no matter
what the exercise you want to keep
repeating it for about 5 minutes there's
not a specific number of sets and Reps
you just want to do it for about 5
minutes and try to practice that every
single day I hope you found this video
helpful if you want to see more videos
like this please subscribe to my channel
and if you would like to work with a
therapist orain trainer that's trained
in the techniques that you just saw they
can go to proprioceptive rehab.com to
get training from me in exactly how to
do this I offer a course in propri
acceptive Rehabilitation for physical
therapists and personal trainers
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