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Lorena Smalley

Seniors Stretch Fit (Fitness Level 3)

Instructor: Kathy Paterson

This is an hour of overall stretching that stimulates and limbers up the entire body by:

  • Decreasing muscle stiffness and back pain,
  • Improving digestion, posture, flexibility and breathing, and
  • Possibly reducing injury risk.

NOTE:

  • The first half of this class is done standing.
  • The second half is done on a mat on the floor.
  • Equipment needed includes a mat, head rest (pillow) if desires, and a stretchy band (dyna band or long scarf)

Spring & Summer

  • Wednesday, May 11 – June 22 (7 Classes)
  • 9:00 a.m. – 10:00 a.m.
  • Cost $63

STANDING COMPONENT

  • We warm up with rhymatical moving such as marching, toe tapping, side stepping, arm movements and wiggles.
  • We gradually move into full range of motion movements for the upper body, including full arm circles, trunk rotations, toe touches (or attempts) and overhead reaches.

 

FLOOR COMPONENT

  • We get down on the floor and begin in a sitting position where we stretch our legs to increase flexibility and reduce leg pain.
  • We then sit with legs out, doing a variety of leaning moves, reaching for our toes, etc.
  • On our bellies/knees, we stretch out our chest, upper back and shoulders.
  • We then roll over to be on our backs as we do some hip stretching – designed to relieve hip pain and improve our walking technique – with moves such as rotating one bent leg across the body, pulling knees to chest, etc.
  • We then do pelvic lifts (pushing pelvis to the ceiling) to strengthen core and reduce lumbar pain.

 

COOL DOWN

  • Finally, we return to seated position for neck and inner arms stretches, and cool down breathing techniques designed to lower blood pressure and promote a feeling of wellness.
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