One method of prevention is to strengthen muscles that pull forward when a posterior fall starts to occur. We are primarily talking about muscles in the front of the ankles, hip flexors and abdominals. Here are some exercises you can do to strengthen these pertinent muscles:
TOE RAISES. In a standing position (sitting is OK if you have a fall risk), lift your toes and feet and feel the muscles in the front of your ankles engage. Do up to 3 sets of 10 reps for each feet (You may do both simultaneously).
STRAIGHT LEG RAISES. Lie on your back with one knee bent. With the other leg kept straight, lift it up and down with your thigh and stomach tight, keeping your back flat. Do up to 3 sets of 10 reps per leg.
If you continue to fall backward or have difficulty doing these exercises, it’s important that you consult with your primary care doctor or physical therapist.