Lesson 4: Assertiveness and Fall Prevention :Lesson 4: Assertiveness and Fall Prevention Exploring the relationship between assertive behavior and fall prevention


Goals of Lesson :Goals of Lesson Recognize 3 important risk factors for falling Understand exercises that can help these risk factors Recognize relationship between assertive behavior and fall prevention


Review of last week’s lesson :Review of last week’s lesson Exercises can help manage concerns about falling


What is assertiveness? :What is assertiveness? The biggest is not always the most assertive. You never know when you may need it. This should help to define it…


Risk factors for falls :Risk factors for falls Low blood pressure Leg weakness Poor flexibility


Low Blood Pressure :Low Blood Pressure Changing positions Test yourself tonight Give blood time to get to head How to get out of bed in the morning


Break…1st round of exercises, seated :Break…1st round of exercises, seated Deep Breathing Good Morning Stretch Shoulder Rolls Diagonal Arm Press across Body Foot Circles Seated Knee Raises Diagonal Arm Press towards floor Diagonal Arm press towards ceiling Rowing Exercise Seated Leg Extensions Seated Knee Raises (not alternating


Weakness and Balance :Weakness and Balance Weakness in legs can contribute to falls Flexibility is important for balance STANDING: Review strategies for balance


Activity :Activity Groups of 2 or 3: Develop a scenario of an every day task which involves balance.


Brainstorm :Brainstorm What else requires balance?


Key points :Key points Balance is needed for most activities Poor balance increases fall risk Lack of flexibility can increase fall risk Stiffness is common in heels and hips


Demonstration (group) :Demonstration (group) Heel cord flexibility: tightness if heel doesn’t touch ground Hip flexibility: tightness if cannot circle hips without using shoulders


Break, standing exercises :Break, standing exercises 12. Toe Stands (heel raises) 13. Alternating Steps (march in place) 14. Side Stepping 15. The Box Step (Waltz) Standing Hip Extension Leg Lift to side Hip Circles Standing Foot Circles Heel Cord Stretch


Assertiveness :Assertiveness What does assertiveness have to do with fall prevention???


Group discussion :Group discussion Have you ever needed help to prevent a fall but didn’t speak up? Why do we not express our needs?


Possible reasons why we fail to express our feelings or needs :Possible reasons why we fail to express our feelings or needs Fear of rejection or disapproval Fear of appearing too demanding Confusing assertiveness with agressiveness Fear of losing independence Expecting others to read our minds Feel it is our responsibility to do it ourselves Denial of limitations and functional problems


Group discussion :Group discussion What difference does it make if you are assertive or not? What are the consequences of not being assertive?


Possible consequences of not being assertive :Possible consequences of not being assertive Giving up things you like Feeling less independent Avoiding travel Strained family relations If too aggressive, alienation


What is assertiveness? :What is assertiveness? It does not have to be your way BUT It doesn’t always have to be their way Use “I”


Advantages of assertiveness :Advantages of assertiveness Builds self confidence and self esteem Increases control & reduces helplessness Helps to ask for , accept or receive help Improves decision making abilities through discussion


Use assertive behavior to seek help and make your home safer :Use assertive behavior to seek help and make your home safer Carpets fixed to floor with no slip strips Good lighting with switches at top and bottom of stairs, night lights Handrails throughout home Grab bars Telephones in several areas Cords away from pathways Furniture not in walk way


Break…Sitting exercises :Break…Sitting exercises Wrist Rise and Fall Finger Spread Wrist Rotation Touch Elbows Stretch (front and back) Arm Chair Push Ear to Shoulder Look Left, look right Good morning stretch Giant Bear Hug Stretch


Conclusion :Conclusion Risk factors for falls: Low blood pressure, leg weakness and poor flexibility & balance Exercises help with risk factors Changes can be made in home to help Assertive behavior can reduce risk of falls


That’s all for today :That’s all for today Next time: Managing concerns about falling