Michelle Kirkman

Lesson 5 warm-up, strength, sitting and standing balance

Warm-up:
Shoulder shrugs
o Sit upright in chair
o Shrug shoulders up, push them back, bring them down
o Complete cycle 5 times
Elbow circles
o Sit upright in chair
o Place hands on shoulders
o Circle both arms in a wide arc, first backwards, then in a forward
direction
o Complete cycle 5 times
Wrist circles
o Sit upright in chair
o Lift both arms to should height
o Begin slowly circling both wrists in clockwise direction and then reverse
o Complete 5 times in each direction
Ankle circles
o Sit upright in chair
o Raise one leg off the floor and begin slowly circling the ankle in a
clockwise direction
o Lower the leg to the floor and repeat on other leg
o Complete 5 times

Strength Exercises:
Ankle Plantar Flexion
o Start in a sitting position
o Place the center of the band around the bottom of the right foot
o Hold the ends of the band with one end in each hand
o Keeping the knee extended, lift the leg up till its parallel with the floor

o Point the foot against the resistance of the band

o Slowly bring the foot back so its pointing at the ceiling
o Repeat
Pull Ups
o Place feet shoulder width apart with one end of the band under each
foot
o Grab the middle of the band with both hands
o Stand up straight and hold the band at about hip height
o Keeping the elbows in tight to the body, pull the band up as high as
possible o Slowly return the band back down to hip level
o Repeat
Squats
o Stand with feet a little more than shoulder width apart
o Place the band under the feet and hold the ends with one end in each
hand
o

Keeping the back straight, bend the knees to a squat position only
going down as far as you are comfortable

Slowly extend the knees rising to a standing position against the

resistance

of the band

o Repeat
Biceps Curl
o This can be performed sitting or standing
o Place one end of the band under the right foot
o Grab the other end with your right hand with the palm facing out
towards the front of the room
o

Keeping the upper arm still, flex at the elbow bringing the hand to the

Shoulder

Slowly extend the arm back to the starting position

o Repeat and switch sides

Chest Press
o Wrap the center of the band around the back crossing over the
shoulder blades
o Grab each end of the band with both hands and palms down

o Start with hands touching the shoulders (right hand at right shoulder,
left hand at left shoulder)
o Extend arms at the elbow and reach forward so the hands meet out in
front of the chest
o Slowly bring arms back to starting position
o Repeat

Sitting Balance:
A. Have the participants choose a partner and sit facing their partner with
enough space between them to bounce a ball. Give each group a
playground ball and ask them to bounce the ball back and forth
between them. After each team has bounced the ball 10 times (5 times
each), ask the participants to switch foot positions. Go through each
foot position.
B. Have the participants choose a partner and sit facing their partner with
about 5 between them. Give each group a balloon and ask them to tap
the balloon back and forth between them. After each team has hit the
balloon 10 times (5 times each), ask the participants to switch foot
positions. Go through each foot position.
Standing Balance:
A. Have the participants stand in a circle. There should be enough space
for each participant with about 3 between them. Randomly bounce a
playground ball around the circle. When the group has grasped the
activity, add a second playground ball. After each person has caught
and bounced at least once, change the foot position. Complete each
foot position.
B. Begin the activity as indicated in activity A. Randomly bounce a
playground ball around the circle. The instructor should then begin a
game of Simeon Says, giving instructions to periodically change foot
positions, add a cognitive task, etc. Be sure to complete each of the
foot positions at least once.