Please speak with your fitness staff if you have questions about your safe completion of these exercises. Looking for more information? Check out [community fitness center] [Manager Name, Contact Number] An Exercise Guide
Single-Leg Stance Side Steps [without band] [with band] Stand tall with one foot lifted. Stare at something straight ahead and hold a tall posture for 30 seconds. 1. Begin by holding onto a stable chair during the exercise. 2. Lift your hand from the chair and hold for 30 seconds without extra support. 3. Add movement Alternate bicep curls or lateral arm raises to add more instability. Stand up tall with feet together. Step out to the side and then back together. 1. Add an exercise band under your feet to make it a strength exercise too. 2. Try a few repetitions with your eyes closed. (Have a chair in front of you in case you start to feel unstable.)
Ball Toss March While Reading [seated] [standing] Stand or sit up tall, shoulders back, with a light-weight ball in your hands. Toss the ball into the air and catch it. 1. Try tossing and catching the ball with only one hand. 2. Toss it up high with one hand and catching with the other. 3. Add a clap in between tossing the ball and catching it. Stand as tall as possible, keeping core muscles tight. March in place while reading a book, newsletter, or paper. 1. Hold the book straight out in front of you instead of down. 2. Pause at the lift part of each, holding your foot off the ground for 1-3 seconds.
Toe Raises Single-Leg Circles Begin seated or standing with feet hip-width apart and toes straight forward. Keeping legs straight, lift the toes straight up and lower them back to the ground in a controlled manor. 1. Perform the exercise standing rather than seated. 2. Try it without holding on to the chair. 3. Alternating arm raise and coordination raise one arm overhead at a time while lifting opposite toes. Stand tall with feet together. Shift your weight to your left leg and slowly draw a circle in the air with your right foot. Repeat the circle 5-10 times and then switch legs. 1. Try a few repetitions without holding on to the chair. 2. Add instability stand on a foam pad or pillow. Hold on to a steady chair the first time you try this.
Tandem Walk Hip Hinge Stand tall, shoulders back. As you walk, touch your heel to your opposite toe with each step as if you were walking on a balance beam or tight rope. It s best to perform this exercise next to a wall or balance bar so you can reach out for support if needed. 1. Add head turns as you walk. Begin standing with feet hip-width apart and toes pointed forward (do not lock your knees). Keeping your shoulder back and your back as straight as possible, hinge forward at the hips until you feel your back start to round. Then, using your glutes and hamstrings, pull yourself back up to standing straight. 1. Add weights in each hand to make the exercise harder.
Hip Flexion Hip Extension Stand with feet together posture is tall: shoulders back and crown of the head reaching for the ceiling. Shift all weight into left leg, keep the right leg straight and slowly lift it out to the front. Be sure you keep your posture tall through the whole move. Slowly lower the foot back to the ground. Repeat using left leg. 1. Opposite arm lift Reach opposite arm straight out to the side with leg lift. 2. Same arm lift Reach same arm overhead with leg lift. 3. Opposite & hold Reach opposite arm out to side and hold for 5+ seconds. Try this 3x on each side. Stand with feet together posture is tall: shoulders back and crown of the head reaching for the ceiling. Shift all weight into left leg, keep the right leg straight and slowly lift it out to the back. Be sure you lead out with the heel and keep the toes pointing straight forward. Keep your head pointed towards the ceiling through the whole move don t lean forward. Slowly lower the foot back to ground. Repeat using left leg. 1. Opposite arm lift Reach opposite arm straight out to the side with leg lift. 2. Same arm lift Reach same arm overhead with leg lift. 3. Opposite & hold Reach opposite arm out to side and hold for 5+ seconds. Try this 3x on each side.