Fall Prevention

Over-confidence. Self-reliance. We see this in Jesus’ disciples. They were missing something (or someone) without whom they would easily fall away, or stumble. Let’s examine what was going on.

First, they tried to cast out a demon from a spirit-possessed young boy, but were unsuccessful. (Mark 9:17-18 Peter, James and John were not included in this effort, however.) “This one cannot come out by anything but prayer,” Jesus told them. (Mark 9:29) Oops! We don’t know with certainty whether or not the disciples had prayed before trying to cast out the demon, but possibly they forgot. On top of that, they may have felt out-shined by someone else - not one of Jesus’ disciples - who was successfully casting out demons in Jesus’ name. (Mark 9 :38-39)

Then, on the way to Capernaum, Jesus asked His disciples what they had been discussing (Mark 9:33-34) Jesus knew full well that they had been talking about which of them was the greatest. “Whoever wants to be first, shall be last and servant of all,” Jesus told them. (Mark 9:35) Oh, oh! Another boo-boo. Greatness in the kingdom of heaven meant something other than what the disciples thought.

Now, Peter wants to show Jesus how loyal he will be. After the Passover meal, Jesus tells the disciples they will all fall away because of Him. (Matthew 26:31) But Peter fervently insists that, even though the others may fall away, he would not! What boldness on Peter’s part! Jesus knew how wrong Peter was and predicted that Peter would deny Him three times that very night. Even so, Peter adheres to his conviction “Even if I have to die with you I will not deny you,” (Matthew 26:35) - another example of over-confidence at its height.

Well, all the disciples did scatter in fear as soon as Jesus was seized by the chief priests and elders in the Garden of Gethsemane. Peter’s and the other disciples’ determination, self-confidence and belief in what they could do, even in the most trying circumstances, had failed them. The human frailties that we all possess had taken control. And this weakness of human flesh - the part of us that tends to sin (for example pride, self-centeredness, relying on self rather than God) – will prevail every time. That is, without the upholding, unmatchable power of the Holy Spirit living within those who believe in Jesus.

Jesus said He would send the Holy Spirit to help, guide, counsel, and bring to mind His teachings. (John 14:16-17, John 16:7-8) The Holy Spirit is who enabled the disciples to preach boldly, cast out demons, and heal the sick in the weeks and months after Jesus’ resurrection (described in the book of Acts). And it is the Holy Spirit living in the believers - those who believe that Jesus is God’s Son and that He died on the cross to remove the guilt of sin and came alive again - who seals (Ephesians 1:13), convicts, and enables (Acts 1:8) those who love Jesus to love others. Without the Holy Spirit, we all stumble and fall. The good news is that even when we stumble and fall, we have an advocate in heaven pleading our case before God . (1 John 2:1) Peter was restored after he fell, and so are you if you believe in Jesus. Take comfort in this fact, and let your confidence be in Jesus Christ.

And if anyone sins, we have an Advocate with the Father, Jesus Christ the righteous; and He Himself is the propitiation for our sins; and not for ours only, but also for those of the whole world. 1 John 2:1b-2

Now, let’s take a look at the physical aspects of falling.

Certainly one of the top concerns we have as we advance in years is falling. Among people who are 65 years of age or older, one in three will fall each year. Roughly a quarter of the people who fall have moderate to severe injuries. So fall prevention is a very worthwhile investment of your time. There are a number of factors contributing to falls (Click here to see them.) and most falls have more than one cause. One of the factors is poor balance and today we will work on improving your balance.

Balance is one of those skills that declines over the years, but the good news is that with practice, you can improve it! Here are some simple exercises you can do anywhere to train yourself to better balance. We will start with the safest and progress to more challenging moves (or I should say, “stands”). Always check with your doctor before beginning any new set of exercises.

First, you will want to look at your alignment. Trying to balance yourself without proper alignment would be like trying to build a tower of blocks off-center. ( Click here if you would like to review the post on alignment.) Proper alignment means ears over shoulders over hips and you will want to maintain that throughout your balance practice (and preferably, throughout year day!). You will then go through the balance progression, starting with a position you are able to maintain, and then moving on to the next level of challenge.

We will begin with feet shoulder-width apart, the most stable position. Hold onto a counter or wall for safety if you need to. Then progress to holding on with one hand, then one finger, then no hands. Next, try closing your eyes and count to 10. Then, with eyes open, bring your arms out to the sides, then place your hands on your hips, then cross your arms over your chest. Then bring them over your shoulders. (You can use this same progression with your arms for the next positions with your legs.) Focus on a point in front of you, with your chin level. Keep your alignment straight, pull in your abdominal muscles, and breathe!

Next, we will go to the half-tandem stand with your feet. (See the photo at right.)

Hold on at first for safety, and then progress through the same arm positions described above. After you master the half-tandem (including with your eyes closed!), move to the tandem stand. (See the next photo.)

Pretend you are on a balance beam! This may be a challenge, especially with your eyes closed, but you can feel your core working. If you are a water-exercise fan, try this one in the shallow water, particularly when a lot of people are actively moving around you.

After you have mastered the tandem stand, try standing on one foot: Start with your hip turned out slightly and the sole of your other foot against your ankle, as in the photo on the left. Then you can move your foot upwards and rest it on the inner lower leg. (See photo at right.)

Hold for 10 seconds and work up to 30 seconds. For more of a challenge, hold your leg out to the side, or try drawing sideways figure eights in the air in front of you. This is an excellent balance challenge, particularly with your eyes closed and your arms overhead! Don’t forget to stand on the other leg too. You can do some foot circles when you are finished.

Balance exercises may be done every day, but at least three times per week. Work at whatever level is a challenge for you. It won’t be long before you notice improvement. Practicing balance will go a long way toward preventing a fall, and will help your length and strength as well!

Photo credits: biblevisuals.org, derewin.co.cc from Creative Commons, and L.E. Lang collection.