Strictly No Falling

08/11/2023

Backwards Walking - The benefits

Backwards Walking. Why? Here are Six reasons why.

1. Improved Knee Health
2. Improved Foot Health
3. Improved Lower Leg Health
4. Cardio workout
5. Improved Leg Strength
6. Improved Deceleration

Okay, we said six but there are many more benefits to bulletproof your knees by doing this for 10 minutes at least every other day.

Walking backwards on a hill or with resistance emphasises and isolates the vastus medialis, the teardrop muscle by your knee which has all those positive benefits listed. It is the first muscle that contracts when your knee is under pressure, and having a good ratio of it has been found to equate with less knee pain

Don't believe us? Then go and try it out for yourself for a period of four weeks and we are sure you will notice the difference..

This research confirms what trainers such as Charles Poliquin, Louie Simmons, and Ben Patrick have been saying for years — that the Vastus Medialis Obliquus, or VMO, is the king when it comes to knee health.

We've been doing it for years and factor it into our Total Body WALX sessions during the week. Our walks are so much more than a walk! Join us to find out.



Credits: Ben Patrick
Picture: Sam Armstrong with Indi
WALX

19/08/2020

What is backward chaining?

Backward chaining is a sequence of movements combined together to help teach someone to be able to get down to the floor safely.
Once learnt, in reverse, it can be used as a safe and effective way to get up from the floor.
Regular practice in this set of exercises will ensure you are able to get up from the floor if you fall.
Only complete backward chaining in consultation with a therapist or your exercise instructor.
Do not attempt any stage on your own if you do not think that you will be able to get up again.
Make sure you use a sturdy chair with arms, placed on a carpeted area with plenty of room to lie down.
Notes from the therapist/exercise i

12/06/2020

What wonderful inventions from this young man, lets hope his dream comes true.

05/05/2020

It’s lockdown, not sit down! Are you keeping active?

16/04/2020

Good backward chaining demo. If people cant get on their knees to crawl they can bum shuffle, or if they are safe you can bring a chair to them..

Are you an older adult self-isolating with your partner? Or do you care for an older adult? In these challenging times, it’s good to know how to help if someone has a fall and isn’t injured. This short video takes you through what to do step by step. Please share with older parents, grandparents, friends with older parents, neighbours and social care colleagues.

13/04/2020

This could be super to join in with.

The Big Sing. 8th May 2020 at 3pm. A digital sing-a-long of wartime classics to commemorate the 75th Anniversary of VE Day, hosted on facebook by Age UK Derby & Derbyshire and Gatepost Theatre Company https://www.ageuk.org.uk/derbyandderbyshire/about-us/news/articles/2020/big-sing/

13/04/2020

Jo Briggs, Strictly No Falls co-ordinater for Derbyshire Dales is talking you through exercises on Radio Derby at 10.20 every Monday. This week is is tomorrow due to the bank holiday.

01/04/2020

Here we go, a short video for the Super Six strength and balance exercises.

Use this link:
https://youtu.be/diatYP9Pad0

The Super Six Exercises for Strength and Balance aimed at wellbeing members. You will need a chair or poles.

21/03/2020

Hi everyone, I’m looking at ways to support you all during this crisis. I don’t want isolation and lack of motivation to exercise setting in.

Here’s a start for you by watching this video by Bex from Later Life Training. She is starting to do an exercise program to help keep you moving 3 x per day for the next month.

Bex, from Later Life Training, introduces the Make Movement your Mission...Join Bex 3 times a day (8am, 12, and 4pm) for 10 minutes live functional movement ...

03/03/2020

Celebrating 4 years of delivering our strength and balance classes in Hulland Ward.

Happy Birthday to us!

Thank you to Heather Goldstraw for making us these yummy cakes.

Age UK
Move More Derby
Hulland Ward
Active Derbyshire

26/02/2020

A very useful document just out.

What to do if you fall - please share.

Find out what to do if you fall and can or can't get up