[PDF] [PDF] Senior Stretching Program

[PDF] Exercise for Older Adults

Flexibility training is performing exercises that can maintain or improve joint In this manual we do not recommend that older adults try to pursue vigorous levels  

[PDF] Senior Stretching Program

Senior Stretching Program Exercise: Seated Arm Raise WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU

[PDF] Exercises (For Persons Age 60 and Older)

1 mai 2006 · You should engage in weight-bearing exercises such as walking (considered one of stretching exercises before moving on to these activities Source: "Pep Up Your Life, A Fitness Book for Seniors," President's Council

[PDF] Exercises for older people - NHS

There are three other sets of exercises in this series: Flexibility, Strength and Balance Go to www nhs uk/exercises-for-older-people to download Exercise for  

[PDF] Workout to Go - Order Free Publications - NIH

balance, and flexibility exercises that you can do anytime on Aging at NIH to help you fit exercise and physical activity into you exercise Many older adults

[PDF] Chair Based Exercise - Later Life Training

This booklet contains exercises aimed at older people who wish to either Stretch 1 Hamstring (Back of thigh) Stretch First check your posture Sitting forward 

[PDF] Growing Stronger - Strength Training for Older Adults - CDC

University, with the help of older adults, have created this book, exercise program based on the principles of strength training Studies strength and flexibility

[PDF] Stretching & Flexibility

Inquiries or complaints may be addressed to the Senior Director for Institutional Stretching is one of the basic components of a sound exercise program

[PDF] Chair-based flexibility exercises - AllActive

What this guide is about Flexibility exercises, or stretches, are used to improve your range of motion at your joints For older adults, any physical activities that maintain or increase manual for guidelines for exercise testing and prescription

[PDF] Total Body Stretch for Seniors - Greater Madison Senior Softball

See your doctor before you begin any exercise program 2 Begin with a 5-10 minute warm up of light cardio (walking in place, jogging, etc ) 3 Hold each stretch 

[PDF] strictly commission pay structure

[PDF] strikes in france wiki

[PDF] string class in java pdf

[PDF] string in typescript

[PDF] string manipulation methods and properties in vb.net

[PDF] string properties and methods in python

[PDF] string theory exam

[PDF] string theory for dummies pdf free download

[PDF] string theory mit pdf

[PDF] stringbuffer class in java pdf

[PDF] string[] is a subtype of object[]

[PDF] stromberg classical real analysis

[PDF] stromberg introduction to classical real analysis

[PDF] strong argumentative thesis statement examples

[PDF] strong association rules in data mining

Senior Stretching Program

Exercise: Seated Arm Raise

WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU

MOVING THEM UP OVERHEAD.

Repeat: 10

times Sets: 1

Hold Time: 5 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Standing Trunk Rotation

STAND WITH YOUR FEET TOGETHER AND YOUR HANDS ON YOUR HIPS. GENTLY AND SLOWLY TWIST YOUR TRUNK TO THE LEFT THEN THE RIGHT.

Repeat: 5

times Sets: 1

Hold Time: 10 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Standing Calf Stretch

HOLD ON TO THE BACK OF A CHAIR AS ILLUSTRATED. MOVE THE LEG TO BE STRETCHED BACKWARD KEEPING THE KNEE STRAIGHT. MOVE THE TRUNK FORWARD KEEPING THE

HEEL ON THE GROUND.

Repeat: 2

times Sets: 1

Hold Time: 30 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Standing Hamstring Stretch

WHILE STANDING AND HOLDING ONTO A CHAIR WITH ONE HAND STRAIGHTEN A LEG OUT PLACING THE HEEL ON THE GROUND. LEAN FORWARD STRETCHING TOWARD THE TOES AS

ILLUSTRATED AND MAINTAIN A STRAIGHT KNEE.

Repeat: 2

times Sets: 1

Hold Time: 30 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Assisted Quadriceps Stretch

WHILE STANDING AND HOLDING ONTO THE BACK OF A CHAIR BEND THE LEG TO BE STRETCHED BEHIND. HAVE YOUR PARTNER GENTLY AND SLOWLY PULL THE HEEL TOWARDS

YOUR BOTTOM AS ILLUSTRATED.

Repeat: 2

times Sets: 1

Hold Time: 30 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Chest Stretch

WHILE STANDING GRASP THE OTHER HAND BEHIND YOUR BACK. KEEPING THE ELBOWS STRAIGHT SLOWLY RAISE YOUR ARMS UP AS ILLUSTRATED.

Repeat: 2

times Sets: 1

Hold Time: 30 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Rear Shoulder Stretch

PULL YOUR ARM ACROSS YOUR BODY GENTLY OBTAINING A STRETCH IN THE BACK OF THE

SHOULDER.

Repeat: 2

times Sets: 1

Hold Time: 30 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Standing Backward Bend

PLACE THE HANDS IN THE SMALL OF THE BACK AND SLOWLY ARCH THE BACKWARDS.

Repeat: 5

times Sets: 1

Hold Time: 5 secs Resistance/Time: 0

Sessions: 1 /day

IN THE SEATED POSITION REACH DOWN BETWEEN YOUR LEGS AND OBTAIN A STRETCH IN

THE LOWER BACK.

Repeat: 5

times Sets: 1

Hold Time: 10 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Seated Side Bend

REACH THE HAND OVERHEAD AND BEND THE TRUNK TO THE SIDE.

Repeat: 5

times Sets: 1

Hold Time: 5 secs Resistance/Time: 0

Sessions: 1 /day

quotesdbs_dbs21.pdfusesText_27