BODY BALANCE. Focusing on improved lower body strength, core strength, and overall balance. Warm Up:

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1 BODY BALANCE Focusing on improved lower body strength, core strength, and overall balance Warm Up: Seated Forward big arm circles/backward big arm circles (10 seconds) Forward small arm circles/ backward small arm circles (10 seconds) Bring right arm overhead pulling in with opposite arm at the elbow Bring left arm overhead pulling in with opposite arm at the elbow Right arm stretch across chest pushing in elbow with opposite arm Left arm stretch across chest pushing in elbow with opposite arm Torso twist (both sides) twisting as far around as possible keeping hips square Pull knee into chest and hold (both sides) Slide to side of chair pulling back at ankle quad stretch (both sides) Hamstring stretch extended leg out stretch lower down into leg Standing (behind chair) Calf stretch raising high on toes rolling back on heels Lung stretches bring right leg forward and bent opposite leg straight Lung stretches bring left leg forward and bent opposite leg straight Stepping 2 steps back from chair with straight legs and holding onto chair lowering at the waist until back is completely flat. Exercises: Seated Wrap thera-band around thigh extending leg (90 o ) around chair keeping hips square (each leg x10)

2 Chair stands bringing ball above head once standing (x15) Seated with ball in right hand extend arm up above head bringing elbow towards ear ball should stay high overhead; with left arm lean trying to reach the floor (side crunch) (x10) each side. With ball in both hands overhead, curl torso down into leg (bringing ball to knee) extending leg out straight, followed by stretching back up tall with ball alternating legs repeating motion (x20) Griping the side of the chair for support, with a slight lean back (not touching the back of the seat) lift both feet of ground and air march. (5 seconds each 4-5 times) Chair stands with ball in between knees, squeezing ball the entire time (x10) With both hands on ball tap chair side to side with ball twisting torso, lifting ball up and over. (x10) Standing Side step squat (both directions) Punch and kick opposite arm with opposite leg (x10) Step with left foot on one end of thera-band holding the opposite end with both hands, slight squat pulling band upward towards the right until elbows are up high. Repeat on other side (x7) Standing with ball in left hand above head curling body down into right leg brining ball to knee, stretching ball back up in air each side (x10) Wrapping thera-band underneath arms holding each end of the band with each hand, punch and kick forward (both sides) followed by a squat while pressing arms forward. (x10) Balance Standing on the left side of the chair in tandem stance left foot in front of the right, shoulders back head and chin up, eyes closed. (10 seconds hold) Repeat with arms out to the side (shoulder level) eyes closed (10 seconds) Repeat with arms straight up in the air eyes open (10 seconds)

3 Repeat on opposite side Standing of the left side of the chair in tandem stance left front up on the heel and the right foot right behind up on the toes. Shoulders back chin and heads up looking straight ahead (10 seconds) repeat on other side Standing on the left side of the chair lift right knee with arms straight in the air (tree pose) (5 second hold x2 both sides) Standing on the left side of the chair curling back right leg, lifting opposite arm, while looking over arm (hold 10 seconds repeat on both sides) Can add rubbing head or stomach with the opposite arm that is not up for more difficulty Walking around chair one foot over the other with head up looking forward, (2 times each direction) Walking three steps, pivot, walk back three steps. (Repeat 2-4 times) With thera-band held above head holding each side with hand leg swings starting with left leg as leg swings out pulse thera-band above head (8 times each side) Behind chair rising up on toes as high as you can lifting both arms all the way up until fingertips touch above head (hold 10 seconds) repeat twice This portion of the class the residents mirror ball movement with the instructor balancing with leg straight out in front, behind, side, knee, and curl behind. Repeat on both legs. Alternating sides Standing behind chair eyes closed (20 seconds) Mini obstacle course in the hallway: Hallway portion (optional) Walking over bench steps Tandem walking on blue foam balance beam pad Side stepping around cone Walking skipping steps on speed ladder

4 Cool Down: Head rotations (both directions) Side to side ear to shoulder Curling head down, chin to chest, rolling head all the way back up Looking over shoulder keeping torso square (10 seconds repeat on both sides) Shoulder shrug forward and back Torso twist (both sides) twisting as far around as possible keeping hips square Cross leg over knee lightly pressing down knee leaning into legs. (Both sides) Sliding to side of chair pressing leg straight back keeping chest forward and upright Slide to side of chair pulling back at ankle quad stretch (both sides) Hamstring stretch extended leg out stretch lower down into leg Ankle rotations both directions, up and down flex, in and out, toes together heels together Three deep inhale and exhale Created By: Angelica Patterson HFS LNBK

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