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 |