Rut Blockers

Rut-Blockers

                      This page has ideas to keep the workout segments of your class                 fresh and motivating!

1.  Using opposites is a challenge for many seniors.  During our warm-up, we will do heel-taps to the front reaching out with the same arm as heel.  After we have the rhythm down, I change to toe-taps with the opposite arm reaching out.  This can be enough of a challenge for a while.  After they get used to this challenge, I add:  R heel-tap and L toe-tap while arms do bicep curls, and then switch.

2.  Here is a Bowling move that some of us have done before.  Stand on the R side of the chair with the ball in the R hand so that you can use the L hand to hold the chair, if needed.  Step forward into a lunge with the L leg and "throw the bowling ball" with the R hand.  If the participants have good balance,  step forward with the L leg and throw ball with R arm then step back and raise L knee for balance work.  Repeat on other side.         ~ Gretchen Ridgely

3.  Here is a fun Oblique Stretch/Coordination Move I saw MaryBeth Dziubinski teach at a workshop:

Have participants stand with the ball in their L hand.  Have them raise the ball overhead and lean to the R, stretching their L obliques.  They drop the ball, let it bounce and catch it with their R hand.  Most participants can do this, so it's not too frustrating - Just fun and effective!

4.  Participants are seated, holding a weight on each thigh (weights are optional).  Alternate lifting one leg at a time (knees bent-like marching).  Next, you can go into a knee extension:  R leg - lift, extend, bend and down.  We try a few of these and then I say:  "If this is easy, you can use two weights on your R thigh."  Bonnie Perry, a very creative instructor, always says:  "Extra credit if you don't touch down!"  Repeat on the L side.  Cue to sit up tall and lift using the abdominal muscles - not momentum!  

5.  Do biceps curls with palms facing back instead of forward.  As you lift, they'll face away from you.  Do triceps kickbacks with palms forward instead of in toward body (lean forward with arms bent 90 degrees, elbows by hips).  Palms will face down as arms extend. ~ Prevention Magazine

6. Stand with legs out and arms straight and held out overhead - like the letter X.  Hold the ball in the L hand.  The R hand sweeps over the head toward the upheld ball -oblique stretch. Repeat 8x's and repeat on other side.

7.  Seated or standing:  With weight on R thigh bring bent knee Up, Down, Up, Hold then Down, Up, Down, Hold. Repeat 8x's on R and then on L.  If you do this while standing, you are working on balance, too!  Remember, the weights are optional.

8.  Fun Warm-up:  Standing- R foot steps:
                                                                        forward 4x's 
                                                                        out to the side 4x's 
                                                                        back 4x's

                                          Then do 4 squats 

Repeat on L side.

9.    Cool-Down with ball:

       Standing next to chair:                                                                                             R arm out holding ball : Turn ball down/up

                                    Seat belt-touching ball to R shoulder then L hip                                         Tap ball on chair 2x's and                                        Reach R arm up with ball (optional: raise knee)

                         Say:         

                                Down/Up

                                     Seat Belt

                                              Tap/Tap             

                                  Reach   

            The last time hold ball up and knee bent and out for balance.    

10.   Chair Pose/Balance:
         Sit on chair with hands in prayer position.  Stand and go up on toes as hands go behind the head.  Repeat.  Great balance work and work on a fluid motion.  Keep the chair close!

11.  Tubes: Compound Move:

        Start by sitting forward in the chair.  Have tubes held out to front (I cue for class to "put bracelets on" which means put their hands through the handles and then hold the tube. This keeps the handles from flopping around.)  Cue that the closer together they have their hands, the more challenging the exercise will be.  (Remember "With challenge comes change".)  Pull the tubes out as they lean back in the chair, keeping both feet on the floor.  Come forward and stand, lifting tubes up and slightly behind head.  If they would like more, they can go up on toes, adding a balance challenge.

12.  Seated or standing:  Dribble ball, alternating hands.  If you're seated,  have legs wide and dribble the ball between legs.  Let them practice and then instruct them to listen and follow you.  Count the dribbles and randomly say, "Hold".  Like this:  "One, two, HOLD!   One, two, three, four, five, HOLD!"  It's fun and they practice reacting quickly. 

13.  Coordination Drill and warm-up, have your class sitting forward on their chairs.  Practice marching while bringing arms straight out to front and then reach up with both arms and then cross R over L and cross L over R.  When they get this, add: step R leg to side 2 times (almost like stepping into bathtub) with bent R arm going to the same side and then L leg to side 2 times with bent L arm going to side.

Cue: 
 Out

 Up

Cross

Cross

Right 2x's

Left 2x's

14.  Ball on top of chair.
Turn to the side with R hand on ball.
R (inside) leg comes up (knee bent)
Come knee to knee (R knee bent)
Toe touches back
Heel down.
Push off from heel down position and back into:

R leg comes up
Come knee to knee
Toe touches back
Heel down

Some may be able to do this without holding on. Others may need to hold the chair instead of the ball for more stability.

   

15.  Seated with tubes under their feet.  Have them cross tubes and                   change hands.  Pull the handles to their hips. Then have them:

Step R slow

Step L slow

R fast 4x's

Step L slow

Step R slow

L fast 4x's

16.  Warm-Up:  Standing (you can start by doing heel taps and progress to this) do two heel taps with arms pushing to front and then two toe taps with arms pushing up.  Cue to really lift toes and to really point toes.  As this gets easier, do one heel tap and one toe tap.