Flexibility Training

Client currently partakes in her own flexibility training. She has been involved in the Yoga community for a number of years, and has been to many seminars and classes. Tends to waiver in and out of habit, but is currently doing a very basic 10-15 minute routine 3 days a week.

Frequency 3 days
Intensity Gentle
Time 10-15 minutes
Type Yoga, stretching

Sample Exercises

Body Region	Exercise	Intensity	Duration	Mode
Neck	Forward flexion and extension	Mild discomfort	15 second hold, 3 times	Static
	Lateral extension	Mild discomfort	15 second hold, 3 times	Static
Chest	Chest stretch	Expand to place of mild discomfort	20 second hold, 2 times	Static
Triceps	Arms across chest		20 second hold, 2 times on each side	Static
Wrist	Palm up, palm down	Mild discomfort	20 seconds each wrist, 2 times	Static
Back	Arm hug	Mild discomfort	20 seconds, 2 times	Static
Hips	Seated hip rotator	Mild	20 seconds each side, 2 times	Static
Thighs	Seated chair hamstring stretch	Mild	20 seconds, 2 times	Static
Ankle	Dynamic foot ROM (range of motion)	Light	20 seconds each side	Dynamic

Picture examples:

Lateral neck extension :

 

Chest Stretch:

 

Palm up, palm down:

 

Seated hip rotator:

 

Dynamic foot ROM:

 

Other exercises found at:

http://www.eldergym.com/elderly-upper-body-stretches.html

 

Exercises to improve balance:
Lower Body balance

Exercise	Intensity	Duration
Side leg raises	As far out as comfortable	10 times each legtempo: 2/1/2
Hip flexion	As high up as comfortable	10 times each legtempo: 3/1/3
Hip extension	As far back as comfortable	10 each legtempo: 3/1/3
Stand on one leg	Moderate to high	20 seconds each side