September 16, 2008

Over 50 Saint Elizabeth’s Auxiliary members reunited for their first meeting of the fall season, following a summer hiatus. The group enjoyed a delicious lunch prepared by Saint Elizabeth’s Nutrition Services staff, caught up on business, and participated in a fall prevention program called Stand Up & Be Strong. This initiative, supported by the American Physical Therapy Association (APTA), strives to educate the public about fall prevention strategies. The presentation, led by Saint Elizabeth’s physical therapists Erika Mundinger and Marlene Kosobucki highlighted the prevalence of falling, how to measure your risk, and ways to prevent falls. According to the physical therapists, Minnesota ranks first in the United States for number of falls.

To measure fall risk, attendees were instructed to sit in the middle of their chair with their feet flat on the floor and arms folded across chest. Then, for 30 seconds, they were asked to rise to a full stand and return to a complete sitting position. They repeated this activity for as many times as they were able. People who complete the activity eight times or less are at high risk for falls; nine to 12 times are at moderate risk; and 13 or more are at low risk.

Exercises that help improve balance and reduce risk include:
SIT TO STAND: Sit in a straight-back chair with feet shoulder-width apart. Count to four as you slowly rise up to a standing position. Pause. Slowly lower yourself towards the chair as you bend your knees to the count of four. Repeat 10 times. Rest for one minute. Complete a second set of 10. If too difficult, start by using your hands for support.
SIDE HIP RAISE: Stand behind a sturdy chair with feet slightly apart and toes facing forward. Keep your legs straight. Place both hands on the back of the chair for support. Slowly lift your left leg out to the side as you count to four. Keep your leg straight. Pause. Then, slowly lower you left foot back to ground to the count of four. Repeat 10 times with the left leg and 10 times with the right. Rest for one minute and repeat. Exercises should only be done if you feel safe doing them on your own. If you are at high risk, you should consult your physician/provider.

Saint Elizabeth’s Auxiliary meets on the first Thursday of the month, September – May. For more information about joining, call Saint Elizabeth’s Medical Center, 651-565-4531.