A Division of Markee Personal Training, Inc.
Our online library has 400+ guided gentle exercise videos (10-15 minute sessions) designed specifically for older adults.
Check it out!Lunge forward in sagittal plane with Vyper reaching in figure 8's. Alternate sides.
Start in standing position then squat as if you're going to sit in a chair. Reaching hands forward help you sit into your "back butt". Squats on a Bosu to throw in buoyant stability challenges making balance and strength an integral part of the exercise.
This is a whole body exercise. Using the arm as a driver laterally reach from knee to overhead and externally rotate. This creates trunk rotation and in this demonstration a weight is used to create tension and load. Feet are in a sagittal plane stance which prepositions the pelvis in such a way that the load will be different on the facets of the left side of the spine vs the right. The chain reaction goes down to the hips, knees, ankles and of course the feet. The chain reaction also goes up through the thoracic spine, neck and head. Test the exercise with no weight to gage range of motion and balance.
Using a Pilate ball behind head push head gently into ball while rolling head over the ball up and down, right and left and then looking to one side holding at end range of motion stretching and nodding head up and down at end range of motion. This relieves tension in the neck and stretches all the soft tissues connecting into the base of the skull.