Fall Prevention Program - Level 3 Exercise

EXERCISES

Level 3

Level 3 exercises focus heavily
on multi-joint and balancing

exercises that requires shifting
weight into different directions.

DISCLAIMER

Please consult your medical professional before
doing La Cura Fall Prevention Exercises. Do note

that these exercises are for training and
exercising purposes, and are not to be used for
therapy. La Cura Mobility will not be liable for any

injuries or harm inflicted during the exercises.

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No part of this publication may be reproduced or redistributed
without any prior written consent of La Cura Mobility, including,
but not limited to, in any network or other storage or
transmission, or broadcast for distance learning.

EXERCISES - LEVEL 3

1. LATERAL STEP OUT

1. 2. 3.

Instructions

Place hands gently and firmly on the chair, stand feet shoulder-
width apart.​
Raise left leg slightly off the ground.​
Take a huge step out towards the side in a controlled manner.​
Return to starting position.​
Repeat steps for right leg​.
Do 8-15 repetitions per set.​

Benefits

Strengthen the muscles in the hip region, improving balance.​
Help relieve stress on the knee joint​

EXERCISES - LEVEL 3

2. FORWARD STEP OUT

1. 2. 3.

Instructions

Place hands gently and firmly on the chair, stand with feet
shoulder-width apart.​
Raise left leg slightly off the ground​.
Take a huge step out towards the front in a controlled manner.​
Return to starting position​.
Repeat steps for right leg​.
Do 8-15 repetitions per set​.

Benefits

Improves balance, posture and muscle coordination

EXERCISES - LEVEL 3

3. SPLIT STANCE HEEL RAISE

1. 2.

Instructions

Stand on the left side of the chair, place your hand gently and
firmly on the chair.​
Stand with left leg slightly in front of the right.
This is the starting position​.
Raise your heel off the ground in a controlled manner, till you
are on the ball of your feet.​
Lower yourself and return to the starting position​.
Repeat steps and alternate legs in between sets​.
Do 8-15 repetitions per set.​

Benefits

Strengthen muscle in the hip region improving balance and
mobility​
Improve ankle strength and stability​
May relieve back pains if done correctly

EXERCISES - LEVEL 3

4. SPLIT STANCE TOE RAISE

1. 2.

Instructions

Stand on the left side of the chair, place your hand gently and
firmly on the chair​.
Stand with left leg slightly in front of the right, this is the starting
position​.
Raise your toe off the ground in a controlled manner, till you are
on your heels.​
Lower yourself and return to the starting position​.
Repeat steps and alternate legs in between sets.​
Do 8-15 repetitions per set​.

Benefits

Strengthen muscle in the hip region improving balance and
mobility​
Improve ankle strength and stability​
May relieve back pain if done correctly

EXERCISES - LEVEL 3

5. STATIC LUNGE

1. 2.

Instructions

Stand at the side of the chair, place your hand gently and firmly
on the chair.​
Take a large step with the left leg forward in front of the right
leg, this is your starting position​.
Lower yourself towards the ground in a controlled manner,
bending at the knees first​.
Return to the starting position​.
Repeat steps and changing legs in between sets.​
Do 8-15 repetitions per set.​

Benefits

Improve strength in the legs and balance
Increases strength in the hip region improves stability and
posture

EXERCISES - LEVEL 3

6. STATIC SIDE LUNGE

1. 2. 3.

Instructions

Stand at the back of the chair, place hands gently and firmly on
the chair.​

Take a large step with your left leg towards the side, this is your
starting position​.

Bring your body to the left till your body is above your left foot,
bending your left knee as you shift across.​

Return to the starting position.​

Repeat steps and changing legs in between sets.​

Do 8-15 repetitions per set​.

Benefits

Improve strength in the legs and balance. ​
Increases strength in the hip region improves stability and
posture

EXERCISES - LEVEL 3

7. SIT TO STAND

1. 2. 3.

Instructions

Sit with your feet shoulder-width apart.​
Avoid using your hands for support throughout the exercise.​
Stand up in a controlled manner.​
Return to sitting position in a controlled manner hands on your
thighs for support if needed​.
Repeat steps.
Do 8-15 repetitions per set​.

Benefits

Strengthen muscles in the thigh and helps provide better knee
strength and stability​
Helps ease the difficulty of daily activity such as getting out of
bed, sitting down or even getting off the toilet​.