For Seniors: How to Strengthen Your Inner Muscles. Fall Prevention
Inner muscles are the deep muscles of the body that play an important role in supporting posture and maintaining balance.
Strengthening these muscles is especially effective for preventing falls in older adults.
By making simple exercises that you can continue without strain a habit, your core will become more stable and your walking will become smoother.
Here, we’ve gathered safe ways for older adults to strengthen their inner muscles.
Incorporate them into your daily routine and aim for a body that moves with energy.
Start building a body that’s less prone to falling with easy exercises you can begin today.
- [For Seniors] Exercises to Walk Again. Fall Prevention
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- For Seniors: Back-Strengthening Exercises, Calisthenics, and Stretches—Workouts Women Can Do Without Strain
- [For Seniors] Build a Healthy Body Indoors! Recommended Exercise Equipment
- [For Seniors] Strengthen Your Legs! Recommended Training Items
- [For Seniors] Stretching Exercises: Easy and Safe to Do
- [For Seniors] Easy and Fun Core Training
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [For Seniors] Improve Your Body Concerns! A Summary of Exercises for Urinary Leakage
- Recommended simple exercises for recreational activities for the elderly
- [Seated] Fun Health Exercises for Older Adults and Seniors
- Summary of exercises for seniors: introducing preventative care movements by body part.
- [For Seniors] Recommended Easy Strength Training
[For Seniors] How to Strengthen Inner Muscles: Fall Prevention (11–20)
Lower-body and core training
We’ll introduce core and lower-body strength training to improve balance.
As we age, muscle strength and physical ability decline, increasing the risk of falls.
To build a body that doesn’t fall, enhancing balance and strengthening muscles are key.
Let’s move the arms and legs while standing.
If standing is unstable for you, hold onto a support surface or perform the exercises while seated.
Various exercises are introduced, so start with the ones that are easiest for you to adopt.
When doing these in large groups, such as in recreational activities at senior facilities, be sure to tailor them to each person’s condition and fitness level, and keep them within a comfortable range.
Multifidus training
The multifidus refers to the small muscles attached around the spine.
When the multifidus weakens, your back can become rounded or overextended, which can lead to lower back pain.
That’s why training the multifidus is effective for preventing back pain.
Here’s how: get on all fours with your knees on the floor, extend your right hand forward and your left leg backward, then extend your left hand forward and your right leg backward.
Repeat this movement alternately.
If you’re not used to it, you might wobble and have trouble balancing, so having someone assist you can be reassuring.
It’s important not to arch your lower back while doing the exercise to make the training effective.
Inner muscle training for the hip joint
The six deep hip external rotator muscles, which connect the hip joint and the pelvis, play a role in stabilizing your posture when standing on one leg.
By strengthening them, you can improve your sense of balance and build a body that is less prone to falls.
There are various ways to train these hip external rotators, but the method with the least load is to step one foot forward, place the heel down, and rotate the entire leg side to side as if turning the knee outward and inward.
Using this movement as a basic exercise, you can perform a range of trainings with different levels of load.
Choose an appropriate intensity according to your physical condition and give it a try.
In conclusion
Strengthening your inner muscles is an important point for preventing falls and staying active on your feet for years to come.
By continuing with exercises you can do without strain, your body’s balance will improve, and you’ll feel more secure in your daily life.
Start with what you can do, and let’s keep your body healthy and strong!