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Published by gmansfield, 2019-04-30 18:32:40

BendandBalanceBooklet_Final_WHITE

BendandBalanceBooklet_Final_WHITE

Fitness
Bend & Balance
Fitness Perfected

Notes

Bonaventure Fitness!

Fitness is good for you and improves your mood. I can’t say enough
good things about staying fit at any age. These pages will instruct you on

proper fitness exercises for seniors and people of all ages.
Refer to this book for proper techniques in guiding your fitness classes.

Notes Table of

CONTENTS

Warm-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 & 4

Balance I . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 & 6
Stretch - Seated. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 & 8

Balance II. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 & 10
Stretch II. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 & 12
Balance III . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 & 14
Stretch III . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 & 16

2

Warm- Up Complete All Exercises Stretch III

1. Marching Arm Hug 3.

A. Standing shoulder width apart A. Sitting back in your chair, maintain a Stretch III
march in place at a moderate tempo. straight back.

Keep your abdominal muscles tight B. Wrap your arms around the front of your
shoulders back, and swing opposite chest and grab the back of your shoulder
B. blades.

arm than lifted knee. C. Slowly walk your hands towards the middle
of your back. Stop when you feel a stretch
between your shoulder blades. Hold stretch
C. Repeat 12 sets of marches. for 8-10 seconds.

D. Slowly descend elbow back to the starting
position.
Airplane Arms 2.
E. Repeat with the opposite arm on top.
A. Bring your left arm up to a diagonal
and your right arm down to a 4. Anterior Delt Stretch
diagonal. Creating a diagonal line
from the tip of the left hand to
the tip of the right hand.
A. Sit towards the back of your chair and
B. Keeping your arms straight, rotate grab on to the back end of the seat.
your left arm in front and around as
your right arm rotates towards the Leading with your chest, lean forward
back and around. B. keeping your arms straight.

C. Complete 4 rotations then reverse C. Stop when you start to feel a stretch in
on each side for 4 additional your chest muscles. Hold the stretch 10-15
rotations.
seconds.

D. Return to starting position.

3 16

Stretch III Choose 2 Exercises Warm- Up

1. Reach Forward 3. Standing Calf Raises

A. Begin your feet shoulder-width apart. A. Placing hands on the back of a chair.
Keep your shoulders down & back. Step right leg back with your heel on

B. Start with your hands on your chest, the floor and bring left leg forward. Warm-Up
finger tips touching each other and
elbows parallel to the floor.
B. Slowly extend your right leg back
C. Pull your arms from your center out driving the right heel into the floor
in front of your chest and grip your to stretch the right calf.

hands together. Stretch your arms C. Once you feel the stretch, pause, lift
straight out in front of you at chest the right heel up, pause, and then
height, rounding your upper back.
Hold for 8—10 seconds. press heel back on the floor.

D. Return to starting position. D. Complete 4-6 repetitions.

E. Repeat exercise 2-3 times. E. Repeat on the opposite side. Trunk Rotations 4.

Hamstring & Lower Back Stretch 2. A. Standing shoulder-width apart, keep your
back straight and your shoulders down as
Stand 18-24 inches away from the back of your you rotate your torso to the right side.
A. chair with your feet shoulder-width apart.

B. Place your hands on the back of your chair. B. Stop when you feel a stretch in the
lower left portion on your back.

C. Slowly lean forward so that your torso is parallel to C. Hold the stretch for 8—10 seconds.
the floor with your face towards the floor, stepping
backwards if needed until you feel a stretch in your
lower back. Neck should remain neutral. D. Return to the starting position.
E. Repeat on the opposite side.
D. Hold for 8 –10 seconds.

15 E. Walk your hands back up to starting 4

Balance Complete All Exercises Balance III

1. Extended Front Leg Lift 2. Compound Forward
& Rotation Combo
Stand at the right side of your chair. Hold
A. on to the chair with the hand closest to A. Stand with your feet together.
B. Step forward into your natural wide stride.
chair.

B. Stand on your leg closest to the chair
as you extend your outside leg in front
of you. Outside leg should have a slight
turn-out with toes on floor and heel
lifted off the floor. C. Clap your hands in front of you.

C. Initiating from the hip, lift your outside D. Keeping your hands together, palm to palm,
leg approximately 3-4 inches off the rotate to the side of the extended leg.
floor.

D. Keep your abdominal muscles tight and E. Pause; rotate back to center.
shoulders back.

E. Pause; return to starting position. F. Perform 8 times. Repeat on other side. F. Return your front foot back to

Extended Side Leg Lift 2. starting position.

G. Return your front foot back to

starting position.

A. Stand at the right side of your chair. Hold
on to the chair with the hand closest to
the chair.

B. Stand on your leg closest to the chair as
you extend your outside leg to the side
of you. Outside leg should have big toe
on floor and heel lifted off the floor.

C. Initiating from the hip, lift your outside
leg approximately 3-4 inches off the
floor.

D. Keep your abdominal muscles tight and F. Perform 8 times. 14
shoulders back.
5E. Pause; return to starting position.

Balance III Choose 2 Exercises Balance

Graduated Toe to Heel 1. 3. Extended Back Leg Lift
Stand shoulder-width apart. Place B. Extend your right leg in back of
A. Stand with your feet together. A. hands on the back of a chair. you with your toes touching the

Slowly slide your right foot up in front floor and heel lifted off the floor.
of you so that your right heel is aligned
B. C. Contracting your gluteal muscles,
lift your extended leg no more
with the arch or middle of your left foot. than 4 inches off the floor. Balance
Hold that position for 4-8 seconds.
Maintain a straight back.
Do not hyper-extend the back.
C. Slowly slide your right foot up further
in front of you so that your right heel
is aligned with the top of your toes on D. Keep your abdominal muscles
the left foot. Hold that position for 4-8 tight and shoulders back.

seconds. E. Pause; return to starting position.

D. Slowly slide your right foot up further F. Perform 8 times.
in front of you so that your right heel is
directly in front of your left foot. Hold 4. Alternating Heels & Toes
that position for 4-8 seconds.

E. Return to starting position.

F. Repeat on the left side. A. Neutral Position: Stand shoulder- width D. Lower your toes and move through
apart, keep your back straight and your neutral position, transferring your
2. One Hand Assisted Balance shoulders down. Hold on to the back of
your chair for support. weight back to your toes.

C. Lower your heels and move through E. Repeat process 2 to 3 times.
neutral position, transferring your
A. Stand shoulder-width apart and D. Lift one hand off the back of weight to your heels.
the chair. Close your eyes for
behind your chair. Hold on to the 4 seconds. Open your eyes.
back of the chair with both hands. Lift up on your toes
maintaining a neutral
B. Lift your heels off the floor so you E. Pause; return to starting B.
transfer all of your weight onto position.
neck, straight back and
tight abdominal muscles.
the balls of your feet and toes.

C. Hold in that position until you F. Perform 2 to 4 times.

feel stable.

13 6

Stretch-Seated Stretch II

1. Arm Extensions Neck Rotation (Seated or Standing) 3.

Sit at the front edge of your chair. A. Pull your shoulders down & back.
Keeping your shoulders down and back, Lengthen your neck.

A. B. Keep your shoulders lowered and steady. Stretch II

extend your arms out to your sides at
shoulder level, palms facing up towards
the ceiling.
C. Turn your head as far to the right as you
B. Pull your arms to your center out in comfortably can. Move your chin towards
front of your chest. Hold for 8-10 your shoulder.

seconds. D. Hold for 8 to 12 seconds.

C. Extend arms outward to return to
starting position.
E. Return to Starting Position.
D. Repeat exercise 2-3 times.

3. Hamstring Stretch F. Repeat on left side.

Sit back in your chair. Keeping your body Lower Back, Hamstring 4.
weight central, extend your right leg out in & Hip Stretch
A. Sit at the edge of your seat. Cross one leg
over the other, keeping your back straight,
front of you with a slight bend in the knee. A.
Toes remain flexed up towards the ceiling.
shoulders back and neck long. Cross at the
ankles for less resistance.
B. Supporting yourself with your hands on
your quadriceps, lean forward towards
your knees. Maintain a straight back and B. Lean forward, maintaining a neutral neck by
neutral neck. Stop when you feel a stretch
in your back and hamstrings. Do not force looking at the floor, about 3 feet ahead of
you.

a stretch.

C. Hold for 8 to 12 seconds. C. Stop when you start to feel a stretch in
your lower back or hamstrings. Hold the
stretch 8—10 seconds.
Using your hands and arms to assist you,
Choose 1 Upper Body D. contract your abdominal muscles as you D. Return to starting position.

7 1 Lower Body return to the starting position. Maintain a 12
straight back and neutral back.
E. Repeat on the opposite side.

Stretch II Choose 2 Exercises Stretch- Seated

1. Cross Body Stretch 2. Lat Stretch

A. Stand, shoulder-width apart, with the A. Sit at the front of your chair. Keeping
left arm at your side and the other arm your body weight central, lift your right
arm up and to the side, in line with your
straight, reaching out to the side of you, torso.
parallel to the floor and at shoulder level. Balance

B. Reach right arm straight across your B. Lean over to the opposite side, stretching
through the ribcage.
chest, using your left hand to support
the right elbow if needed. Hold for C. Once you feel the stretch on the outside
8—10 seconds. of your ribs, hold for 8 –10 seconds.

C. Repeat on the opposite side. D. Repeat on the opposite side.

2. Shoulder Rotator Stretch Hip Flexor & Calf Stretch 4.

A. Sit at the edge of your seat. Turn to the 8
right side, hang your right knee over the
right side of the chair and extend your left
Standing straight and shoulder-width leg in back of you, supporting the leg at the
A. apart, place your right hand on ball of your feet. Hold position for 8—10

your left shoulder. seconds.

B. Keeping your right palm secure and flat B. Drop your left knee down so the knee is in
on your left shoulder, slowly raise the line with your hip. Supporting your left leg
on the ball of your foot, gently push the
right elbow up towards your forehead. left hip forward. You should feel a stretch

C. Stop when you feel a stretch in your in your hip area. Hold the stretch for
right shoulder or when your right 8—10 seconds.

palm starts to lift off your left shoulder. C. Release the stretch so your knee is hang-

D. Hold stretch for 8-10 seconds. ing directly below your hip again.

11E. Slowly descend elbow back to the start- D. Repeat on the opposite side.

Balance II Choose 2 Exercises Balance II

Rond de Jambe 1. 2. Flamingo

A. Stand at the right side of your chair. Hold A. Stand at the right side of your chair. Hold
on to the chair with the hand closest to on to the chair with the hand closest to
chair.
the chair.

B. Stand on your leg closest to the chair B. Stand with both feet close together. Balance
as you extend your outside leg in front “Zip” the outside leg 1/2 way up the calf
of you. Outside leg should have a slight
turn-out with toes on floor and heel of the standing leg.

lifted off the floor. C. Keep your abdominal muscles tight and
shoulders back.

C. Initiating from the hip, draw a circle D. Hold the “Flamingo” position for 4-8 For more difficulty ask participants to try letting
(front/side/back) with the toes of the go of the chair, remaining close to the chair for
extended leg. Upon returning to center seconds then return to starting position. assistance if needed.
connect working foot to standing leg
ankle and “zip” the working foot half- E. Perform 4 times.
way up the calf and hold.

D. Keep your abdominal muscles tight and F. Repeat on the left side of the chair. 3.
shoulders back.
Reverse Pendulum

E. Pause; return to starting position.

F. Perform 4 times on each side. B. Extend your right leg to the side of
you with your toes touching the floor
and heel lifted off the floor. Extend
your left arm up to the side of you so
the tip of your right foot and the top
of your left hand create a diagonal
line; hold for one second.

C. Pause; return to starting position.

9 A. Stand shoulder-width apart. Place right D. Perform 4 times. 10
hand on the back of a chair. E. Repeat on the opposite side.


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