Exercises

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The exercises of the Matter of Balance program.

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Matter of Balance Exercises : 

Matter of Balance Exercises Deep Breathing Good Morning Stretch Shoulder Rolls Diagonal Arm Press across Body Foot Circles Seated Knee Raises Diagonal Arm Press towards floor Diagonal Arm press towards ceiling Rowing Exercise Seated Leg Extensions Seated Knee Raises (not alternating) Toe Stands (heel raises) Alternating Steps (march in place) Side Stepping The Box Step (Waltz) Standing Hip Extension Leg Lift to side Hip Circles Standing Foot Circles Heel Cord Stretch Wrist Rise and Fall Finger Spread Wrist Rotation Touch Elbows Stretch (front and back) Arm Chair Push Ear to Shoulder Look Left, look right Good morning stretch Giant Bear Hug Stretch

Seated: 1. Deep Breathing , 2. Good Morning Stretch, 3. Shoulder Rolls, 4. Diagonal Arm Press across Body : 

1. Hands on stomach, breathe in, filling diaphragm, feel hands move out as you breathe 2. Stretch your arms wide. Deep breath and exhale. Stretch again, gentle turn to left and right. Breathe slowly and deeply 3. Roll shoulders forward, making small circles. Count of 5. Roll back shoulders, count of 5. 4. With left arm, press to right, away from and across body. Alternate right and left arm. Repeat 5 to 10 times. Seated: 1. Deep Breathing , 2. Good Morning Stretch, 3. Shoulder Rolls, 4. Diagonal Arm Press across Body

Pause, breathe: 5. Foot Circles, 6. Seated Knee Raises, 7. Diagonal Arm Press towards floor, 8. Diagonal Arm press towards ceiling : 

Pause, breathe: 5. Foot Circles, 6. Seated Knee Raises, 7. Diagonal Arm Press towards floor, 8. Diagonal Arm press towards ceiling 5. Sit with both feet on floor. Raise one foot and rotate in clockwise direction 5 times. Reverse directions. Switch to other foot. 6. Lift left knee and lower it. Life right knee and lower it. (Like you are marching). Repeat 5 to 10 times. 7. Starting with left arm, press to right, towards floor and across body. Alternate right and left arm. Repeat 5 to 10 times. 8. Starting with left arm, press to right, toward ceiling and across body. Alternate right and left arm. Repeat 5 to 10 times.

Pause, breathe: 9. Rowing Exercise, 10. Seated Leg Extensions, 11. Seated Knee Raises (not alternating) : 

Pause, breathe: 9. Rowing Exercise, 10. Seated Leg Extensions, 11. Seated Knee Raises (not alternating) 9. With both arms straight in front, pull arms in, as though rowing a boat. Try to pinch your shoulder blades together. 10. Slowly straighten your left leg and return to floor. Repeat with right. Alternate and repeat 5 or 10 times. 11. Lift your left knee and then lower it. Repeat 5 to 10 times. Repeat with right knee.

Standing by chair: 12. Toe Stands (heel raises), 13. Alternating Steps (march in place), 14. Side Stepping, 15. The Box Step (Waltz) : 

Standing by chair: 12. Toe Stands (heel raises), 13. Alternating Steps (march in place), 14. Side Stepping, 15. The Box Step (Waltz) 12. Using chair for support, feet about shoulder width apart, lift up on heels, rising to toes. Pause, then return heels to floor. Repeat 5 or 10 times. 13. March in place, slow to moderate, for 15 to 30 seconds. 14. Step with left foot to left, then step right foot to left. Return right foot to right, then step left foot to right. 15 or 30 seconds. (left, together, right, together) 15. Right foot forward, feet together. Left foot to side, feet together. Left foot back, feet together. Right foot right, feet together. Repeat 3 to 5 times.

Breathe 2 or 3 times: 16. Standing Hip Extension, 17. Leg Lift to side, 18. Hip Circles, 19. Standing Foot Circles, 20. Heel Cord Stretch : 

Breathe 2 or 3 times: 16. Standing Hip Extension, 17. Leg Lift to side, 18. Hip Circles, 19. Standing Foot Circles, 20. Heel Cord Stretch 16. Stand behind chair, slide foot back, sliding from heel to toe, finish with leg back and toe pointed, touching the ground. Repeat 5 to 10 times with each leg. 17. Lift left leg out to side, pause, bring back to midline, touch left heel to right toe. Repeat 5 to 10 times, switch legs. 18. Hands on hips, circle with hips without moving shoulders. 10 to 15 seconds each direction. Repeat cycle 2 times. 19. Using chair for support, raise one heel slightly off floor, circle heel clockwise, repeat 5 times, other direction. Switch feet. 20. Stand arm’s length away from chair, With right foot in front of left, lean forward, keeping left heel on ground. Hold. Change legs.

Breathe, return to chair: 21. Wrist Rise and Fall, 22. Finger Spread, 23. Wrist Rotation, 24. Touch Elbows Stretch (front and back), 25. Arm Chair Push : 

Breathe, return to chair: 21. Wrist Rise and Fall, 22. Finger Spread, 23. Wrist Rotation, 24. Touch Elbows Stretch (front and back), 25. Arm Chair Push 21. Place arms on armrest or table. Gently let harm hang off edge. Slowly bend up back of hand, lower, repeat 5 times. 22. Spread fingers apart, keeping fingers straight. Relax hands, and fingers into a gentle fist. Repeat 5 times. 23. Spread fingers of both hands far apart, then rotate hand, palm up and palm down. Repeat 5 times. 24. Place fingertips on shoulders. Raise elbows to shoulder level. Move elbows toward body’s midline. Hold 5 seconds. Bring shoulders back. Repeat 3 times. 25. Hands on arms of chair, push body up and out of chair, partially standing. Repeat 3 to 5 times.

Cool down: 26. Ear to Shoulder, 27. Look Left, look right, 28. Good morning stretch, 29. Giant Bear Hug Stretch : 

Cool down: 26. Ear to Shoulder, 27. Look Left, look right, 28. Good morning stretch, 29. Giant Bear Hug Stretch 26. Bring left ear to left shoulder. Hold 10 seconds. Repeat on right. Repeat cycle 2 or 3 times. 27. Look to the left, look to the right. Repeat 5 times. 28. Stretch arms open and yawn. Take deep breath, stretch, gently turn to left and then right. Slowly. Repeat 2 to 3 times. 29. Wrap arms around body. Try to reach hands behind back. Hug! That’s It! Congratulations!

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