What are the most effective balance exercises for special populations?

1 What is SFMA?

SFMA is a comprehensive assessment tool that evaluates movement patterns and identifies the root causes of pain or dysfunction. It helps functional trainers to create personalized and evidence-based exercise programs that address mobility, stability, and motor control issues. SFMA consists of seven top-tier tests that cover the whole body, and each test can be broken down into more specific components to pinpoint the exact area of impairment.

2 How to use SFMA for balance exercises?

Using the SFMA framework, you can design balance exercises that target the specific movement pattern that needs improvement. For example, if someone has difficulty with the multi-segmental flexion test, which involves bending forward and touching the toes, you can use balance exercises that challenge the anterior chain, such as single-leg deadlifts, lunges, or step-ups. Alternatively, if someone has trouble with the multi-segmental extension test, which involves lying on the stomach and lifting the arms and legs off the floor, you can use balance exercises that activate the posterior chain, such as bridges, bird dogs, or planks.

4 What are some examples of balance exercises for special populations?

Depending on individual needs and goals, there are various balance exercises that can be chosen from to suit their level and preference. For instance, older adults may benefit from tai chi, yoga, chair exercises, walking, standing on one leg, heel-to-toe walk, side steps, and toe raises. Pregnant women may find squats, side leg lifts, pelvic tilts, cat-cow stretch, modified push-ups, wall slides, standing knee lifts, and pelvic floor exercises helpful. People with injuries may use a balance board, wobble cushion, stability ball, foam roller, resistance bands, ankle weights, dumbbells or kettlebells.

5 How to modify balance exercises for special populations?

When working with special populations, you must consider their individual characteristics, such as health status, fitness level, and motor control. You also need to monitor their progress and feedback, and adjust the balance exercises accordingly. To modify balance exercises for special populations, you can change the base of support by widening it for easier exercises or narrowing it for harder exercises. Additionally, you can change the center of gravity by lowering it or raising it. You can also alter the sensory input by increasing or decreasing it with visual, auditory, or tactile cues. By doing so, you can ensure that the balance exercises are tailored to the individual's needs and abilities.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?