Better Balance in Baby Boomers: Introduction (05:24)
Dr. Evan Osar is a licensed chiropractor who will discuss improving balance in older adults without fancy objects. In 2009, Osar turned 40, traveled to Florida, and got married. His wife runs his chiropractic and fitness businesses.
Things I Do Not Understand (05:08)
Osar disagrees with training a baby boomer the same way one would train a child for better balance. Baby Boomers should not exercise as if they are athletes. Fitness experts need to understand the principles of function in older adults.
Principles of Function (03:59)
Putting an older person with balance issues on a Bosu ball or a Dyna-disc will cause them to feel more unstable; instability causes injuries. Fitness experts should attempt to mitigate asymmetries in the range of motion.
Another principle (03:08)
Normalizing respiration will help individuals feel more stable and improve range of motion. Integration is the third principle of function in balance training.
Balance Programs (04:04)
Posture changes as one ages. Low back pain occurs when individuals lose the ability to coordinate breathing and bracing their abdominals simultaneously. Baby Boomers make up one-third of the population, but control three-quarters of our economy.
Startling Statistics (05:26)
Every year, falls from Baby Boomers cost the health care system $70-80 million. Asymmetries predict future injuries; most hip degeneration occurs at the anterior superior cervix. Osar explains why some exercises lead to greater dysfunction in older populations.
Functional Kinesiology (03:54)
Centration occurs when the joint perfectly fits inside the pocket. Improving patient dissociation will achieve better balance. Muscles compressing the spine cause back pain.
Improving Balance (07:57)
Primary causes of dysfunctional balance include neurodevelopmental and injuries. Individuals lose proprioception because an injury is not rehabilitated properly. Toes need to be flat on the ground.
Supportive Devices (03:17)
Athletic shoes are built to control pronation, not supination. Orthotics may cause knee pain because they are in the wrong shoes.
Impact of Ankle Injuries (02:42)
Ankle injuries cause latent hip activation. If the glutes appear weak it may not be receiving proper signals from the foot and ankle. Fitness experts should rehabilitate dorsiflexion, eversion, and abduction range of motions.
Learned Behaviors (04:31)
Individuals create altered behaviors and lose dorsiflexion over the course of their lifetime. Baby Boomers lose somatosensory, visual, and vestibular capabilities as they age. Osar introduces hip, ankle, and stepping exercises to help determine balance issues.
Restoring Balance (04:31)
Improving hip, ankle, and stepping strategies will help mitigate balance issues. Osar demonstrates proper technique for squats and lunges.
Other Exercises (03:56)
Lateral lunges are important to include because people sidestep and turn around. Osar demonstrates proper technique for doing one leg stands. Health care professionals can help prevent falls and balance issues.
Empowering Each Other (03:34)
Osar asks participants to speak about their "aha moment," something they learned, and something they already knew from the program. The panelist summarizes his talk.
Credits: Better Balance in Baby Boomers (00:26)
Credits: Better Balance in Baby Boomers
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