alignment points, 25, 229-231, 249
Alzheimer’s disease, 221-223
American Geriatrics Society, 190, 208-213
Ankle Mobility Test, 199-200
B
backaches, see chronic pain
Backing Up Twist, 194-195, 258, 296-297
backpacking, 20-21, 117, 180, see also hiking
balance, 7, 15, 24-25, 29, 38-41, 55-56, 69, 71-123, 126, 143-147, 178, 180, 208, 234, 236-237, 242, 261
balls, 28, 49-51, 251, 267, 311
barefoot-friendly floor space, 42
barefoot, 14, 34, 37, 42, 144-145, 313
bolded suggestions, 54, see also joint replacements
Bolstered Floor Twist, 196-198, 212, 256, 298-299
bone density, 80-81, 116, see also osteoarthritis/osteoporosis
Bottom of the Foot Stretch, 48-51, 266-267
brain stimulation, 133, 192, 220-221, 248
breathing, 174-176,
Calf Stretches, 87-94
carrying, 20, 128-130, 141, 149, 160-164, 178, 180, 184, 218-219, 241
center your pelvis, 127-128, 163, 231, 252, 261
center your ribcage, 128-130, 163, 231, 245, 252, 261, 295, 297
Centers for Disease Control and Prevention, 74
Chair Squat, 152-158, 257-258, 282-283
chairs, cozy, 158
chairs, see getting up and down
choking, see swallowing
- hip pain, 20
- knee pain, 16, 20, 47, 101, 177
Clinician’s Guide to Assessing and Counseling Older Drivers, 211-214
clothing/dressing, 234, 236-237
computer, 22, 35, 65, 165-166, 235
creaky neck syndrome, 196
D
desk, see computer
diabetes, 33
Doorway Reach, 172-174, 212, 214, 292-293
Driving Test Cheat Sheet, 211-214
driving, 32, 141, 166, 189-214, 241, 247
E
Elbow Touch, 212, 258, 302-303
elimination, see toileting
exercise equipment recommendations
- for the feet, 310-311
- for the pelvic floor, 314-315
external rotation of thighs, 106-109
F
falls/falling/fear of falling, 27, 48, 71-123, 140, 142, 147-148, 182, 210
feet pelvis-width apart, 97-98, 111, 230, 252, 261
Finger Stretches, 207, 213, 257, 258, 304-305
Finlay, Jessica, 136-138
Floor Angels, 169-171, 212, 214, 255, 256, 288-289
fluid retention, 47
foot ailments, 33
- cold feet, 52
- neuropathy, 145
footwear, 9, 14, 32-38, 40, 43, 55, 60, 64, 96-97, 105, 111, 144-145, 182-183, 234, 236, 312-313
- elements of, 66-69
furniture, 152, 158, 160, 235, 240
G
gait, 8, 75-80, 82-83, 88, 97-98, 114-118, 146
Get Up and Go Test, 210-211
getting up and down
- chairs, 32, 150-160, 210, 255, 257, 258, 282-283
- floor, 151-152, 159-160, 235
H
Hand-Shoulder Mobility Test, 200-204
Hands on the Floor (or Wall), 204, 300-301
Head Ramping, 130-131, 165-168, 198, 212, 231, 245, 261, 286-287
healing, 17-18, 23, 33, 136, 249
heel (of a shoe), 32, 34-36, 40-41, 67-68, 97
hiking, 14, 37, 48, 49, 88, 111, 117, 180, 244, 334, 336, 337
hills, 48, 88, 92, 134-135, 177, 180, 243-244, 248
hip pain, see chronic pain
I
immobility cycle, 38
incontinence, see pelvic floor/pelvic floor disorders
joint replacements, 19, 26, 52, 54, 57, 60, 269
K
kitchen, 65, 91, 161-162, 238-239
knee pain, see chronic pain
knees straight, 99-106, 110, 113,
Koller, Katalin, M.D., 221
kyphosis/hyperkyphosis, 130, 198, 164
L
lateral hip muscles, 92, 96, 99, 114,115, 122-123
LeBrasseur, Nathan, Ph.D., 222
legs vertical, 99-100, 231, 252
M
Mayo Clinic, 223
mindfulness, 25, 27, 46, 139, 156, 186
N
neuropathy, see foot ailments
neutral knee-pits, 106-109
O
obstacles, 140-144
orthotics, 33-37
osteoporosis: 222
pain
- versus new sensations, 26
- see also chronic pain
pelvic floor/pelvic floor disorders, 3, 13-15, 111, 128, 186, 187, 314-315
Pelvic List, 115, 119-123, 148, 239, 242, 254, 280-281
pelvis tucking, see tucking of the pelvis
prolapse of pelvic organs, see pelvic floor/pelvic floor disorders
prostate issues, see pelvic floor/pelvic floor disorders
purposeful walking, 140
R
Rapid-Pace Walking Test, 208-209
reaching your toes, 182-183, 236-237, 255, 256
references, 316-320
relaxed kneecaps, 100-106, 231, 252, 261
ribs/ribcage, 111, 128-130, 163-165, 174-176, 198, 231, 236, 245, 252, 261
Royce, Elliot, 85-86
S
scared gait, see shuffling
senior gait, see shuffling
senior shuffle, see shuffling
shoeless, see barefoot
shoes, see footwear
shoulder clenching, 147
Simple Steps to Foot Pain Relief, 31, 66, 313
Sit and Twist Test, 193-194
slippers/slip-ons, 38-39, 69, 182-183
splints, 33
squatting, 94, 161, 185-188, 235, 239, 309, see also Chair Squat
stairs, 47, 94, 134, 149, 177-185
sticky notes, 65
stilling oneself, 110-112
surgery, 14-15, 17-18, 19-20, 111
swallowing, 167-168
T
Taos Pueblo, 72-74
tape “balance beam,” 143
telomeres, 223-225 tennis ball, see balls
textured ground, see vitamin texture
Thoracic Stretch, 171-172, 257, 258, 290-291
toe gripping/clenching, 38, 69, 112, 145-148
Toe Lifts, 47, 62-65, 208, 250-251
toe stretches, 55-61, 237, 268-269
Top of the Foot Stretch, 43-46, 64, 214, 252, 253, 254, 262-265
tucking of the pelvis, 111, 128, 194, 283, 297
urinating, see toileting
V
vitamin Community, 135-136, 248
vitamin Nature, 136-138
vitamin Texture, 139
W
walking
- buddy/walking group, 135-136, 246
- creating more challenge, 131-134
- mechanics of, 126-130
- see also gait
weight back on your heels, 36, 40-41, 110, 111, 113, 127, 154, 163, 231, 239,245, 252
workstation, see computer