Chair Yoga for Fall Prevention // Osteoporosis friendly! Improve your Balance & Posture

Transcript

hello and welcome to this cheer yoga workout this yoga workout specifically focuses on our posture and balance for fall prevention it's also osteoporosis friendly so there are no movements where we twist the spine or around our back half the workout is in a seated position and the other half is a standing position we're going to work on our stabilizing muscles that are so important for fall prevention I'm happy to announce that we have a sponsor for this video this video is sponsored by Bay alarm medical Bay alarm is a medical alert system that offers peace of mind for you or for a caregiver and allows for a sense of Independence for a senior it's an easy to use system with a wearable button that can be pressed in the event of a fall or an emergency I'm wearing the button on the Sleek wristband allow me to show you the simple system let's take a moment so I can tell you about this simpl to install B alarm medical system every system comes with a main two-way speaker device this can be plugged into a landline or used on Wi-Fi it has a 1000t range that can be activated with any wearable button that'll show you in a minute or by pressing the help button should you press any of the buttons that gets directed to Barm medical that has a 20 second average response time they can then call your choice of help person neighbor family member or in the event of emergency 911 you can use your wearable button in two different ways here is the wrist can be used like a watch very Sleek button really comfortable or it could also be used just popped in very easily on a lanard online they also have these great little Bella charms that have a Sleek design design covering it if you'd like to introduce a little bit of fashion to your device as well so this button when it's wearable on your body communicates to the two-way speaker that then again will call B alarm medical 24/7 another great option is the help button this can also be used anywhere in your home multiple buttons are available to order great option to place maybe in the bathroom when you be showering or bathing without wearing your button and the slippery surface again great extra buttons to have and also another option in one of the kits is a fall detection device so this one will be used worn as a lanyard and in the case that you should fall in an emergency and unable to push the button again it detects the fall and calls for you all the components that I've shown you here as well as many more customizable components can be found on barmm medical.com you can also call their customer service number and I know that they have incredible customer service basic systems just start at $25 a month which I think is a small price to pay for a peace of mind whether it's for you or a loved one thanks again to B our medical for sponsoring this video let's get into the workout sitting up nice and tall in our chair making sure that the knees are straight out from thep hips and ankles are lined up underneath our knees grow nice and tall and reach the arms forward Palms facing each other a simple move here to start we're drawing our shoulder blades back in together and then relaxing again show you from the side simple move again draw the shoulders back or squeezing that scalpa together and relax pull it in and reach forward again no rounding of the spine here small little movement so good for our posture pull those shoulder blades back and relax let's add our breath for the last few exhale inhale reach forward exhale pull back and forward grow tall try not to sink into that spine last one pull back reach forward release the arms down Palms arms at your side Palms facing each other reach up with your left arm towards the ceiling at the same time we're just going to switch so opposite arm is coming just switching the sides here if you're unable to reach your arm all the way overhead no problem you just go as far forward as you are able to really reach up here grow taller in our chair take an inhale and an exhale with each change of the arms two more like that and let's lower that right arm moving on to the lower body working on below the knees the calf muscles and the front of the shin we're going to lift the heels coming onto the toes reverse that lift the toes coming onto the heels so if you like this in a rocking motion really want you to pick up those toes towards the ceiling working on the front of the shin now let's do a little hold so we're going to lift the toes lift the heels lift the toes and hold let's reverse that lift the heels lift the toes lift the heels and hold squeeze that calf muscle behind your leg here and Toes heels toes and hold hold lift the heels and hold let's do that one more time each time so toes heels toes and hold heels toes heels and hold release the heels down maybe do a little ankle roll shake that out if you need to so important to work the front of the shin so we don't Shuffle our feet so we're able to lift our toes up as we're walking so it's method behind my madness on that one coming to the edge of our chair and hold on to the edge of the chair with your hands walk your feet out a little bit further again sitting up nice and Tall shoulders down and back we're going to do a little windshield wipers so we're just going to let our knees fall to one side and then taking it to the other side this is a great Mobility exercise for our [Music] hips they might start off feeling pretty tight you do you as far as your range of motion and your Mobility goes you might find if you're a little bit more warmed up you can take them a little bit deeper few more like [Music] this last one bring those knees back to Center and let's go ahead and shift our hips about halfway back now we're going to work the tops of the thighs starting with alternating knee raises so lift one leg and put it down knees just bent at a 90° angle so we're working our quads and our hip flexors great functional movement for climbing stairs and again just simply as picking up our legs let's add on to this simple knee raise here pick up your right leg hold it high and extend it out Bend again and then put it down and we lift extend try to straighten that [Music] knee and down lift extend lift and down if you can't keep it lifted that's okay keep the extension adding on again we lift extend I want you to point Flex point then lower so we lift EX extend Point Flex point and lower woo that's getting warm I know extend Point Flex the foot point and down lift extend Point Flex point and down let's do one more each side you got this lifting the leg if you can if not just keeping that extension lift extend Flex point and down beautiful work again slightly coming to the edge of our chair taking the feet a little bit wider and extend the right leg keeping the straight spine shoulders down and back we're going to hinge forward so we feel beautiful hamstring stretch reach up and then Cactus those arms down squeezing the elbows wide let's do that again scoop forward over that right leg think about Reaching Forward rather than down and catice down open up that chest so good we have two more [Music] reach last one release same thing other side extending the left leg reach reach ing forward and up Cactus the arms down waking up the whole back of the body here we tend to over utilize the front half of our bodies and under utilize the back half of our bodies can't forget about the back release the arms and bring that leg back in also extremely important for balance is our core so we've got a couple core exercises we're going to start with our hands crossed on our chest sitting up as tall as you can your back is away from the back of your chair we're simply going to lean back straight spine tap your back to the back of the chair using your core to bring yourself forward I'll give you a side view again straight spine we hinge back and come forward really using those abdominals let's inhale as we Lean Back exhale come forward you do what you can as we come forward in our chair I want you to think about pulling your navl towards your spine really engages the core and makes sure that you are working it correctly let's go for two more back exhale up and release nice job hope you felt that fire up okay continuing with work on the back of the body we're going to work our triceps so it's a simple tricep dip but in a seated position using our own body weight so Palms are down on top of your thighs and then make sure that your elbows are tucked in hinging forward from the hips we're simply going to lean forward see if you can touch your elbows to your thigh using your own body weight we push ourselves back up so I really want you to think that you're you're creating your own resistance here hinge forward try to tap the elbows down on your thighs and then really push up using those muscles so imagine that you have a 50 lb weight on your back using the back of the arms again to push yourself up good let's inhale exhale push up and down can you push a little bit harder and last one beautiful work let's Stretch Shake that out bring the right arm up overhead reaching down for a tricep stretch here so elbows pointed towards the ceiling as much as you can releasing the other arm down back and around again great stretch for our posture hold this here relax the shoulders keep the arm behind your back and if you like you can assist with a neck stretch hand on top of the head and very gently dropping the ear towards the shoulder you should feel it all the way down the left side of your neck in inhale exhale taking this one step further slowly nod your head dropping your chin down and then picking the chin slightly up again just do what's comfortable for you as far as your range of motion goes one more time slow nod down and up releasee the arm and bring the head back let go of that other arm same thing other side we reach up bend the arm elbow towards the ceiling you can help kind of get into that position with the other hand and it's going to swoop down back and around proud chest tall neck hold that stretch here first inhale and exhale taking the hand on top of the head and now we take again the ear towards the shoulder this time feeling the stretch on the right side of the neck holding that stretch I want you to grow an inch and then we're going to nod nice and slow down and lift the chin slightly up your head is still tilted to the side here feeling a beautiful stretch all around that neck one more time nod down and up find your way back to Center release the arms and bring the head back to Center maybe a little glance over your right shoulder back to Center and then over the left releasing any last bit of tension there before we go to our standing position final stretch in the seated position is the figure four it is my favorite so we're going to cross the leg either at the ankle or on top of the knee one leg is straight Square forward one leg is turned out at the hip we can slide it up if that's comfortable for you and then give me a little Flex in that ankle make sure your bottom leg is lined up at a 90 degree angle you should feel great stretch inside of that hip grow tall through your spine if you would like to deep in the stretch hinging from the hips again you can lean ever so slightly forward to really get a deep stretch into those hips hip mobility is so important we tend to lose it and let's lift that chest again okay one more time hinge forward maybe just another inch or two deepening that stretch and come on up you can assist gently putting that leg down other side Crossing at the ankle again making sure we're turned out from the hip or above the knee little Flex in the foot grow tall through your spine and again if you'd like to deepen the stretch we slightly hinge forward allow yourself to take several deep breaths here and let's lift up slightly inhale exhale hinging forward one more time into that stretch lift the chest and assist that leg down beautiful job let's go ahead and join me the rest of the workout in the standing position for the second half of the workout we'll be using our chair as a base of stability point so standing behind your chair widen your stance and then I'd like you to turn out your left toes to the side keeping our hips nice and square holding on to our chair again nice straight spine here shoulders down and back a little modified Warrior position we're simply going to bend the knee with this little lunge out to the side and then push back through using those lower leg muscles so a little Bend again only going as far as your knees comfortably allow Bend and push up Bend and push up let's do a few more option here if your balance is good taking the arms out to the side a great balance exercise because we're also working and shifting our weight here let's do two more lower the hands if they're up there're to switch our feet so turn the left toes back in and this time turn the right toes out again make sure that you're not twisting at your hips your hips stay Square facing forward here we go little lunge Bend to the side and push up all right four more option to take the arms out to the [Music] side grow tall shoulders down and back and release it down I'm going to move my chair to the side we're going to work on our inner and outer thighs again so important for balance outside hand on the hip other hand sturdy on our chair so we are supported I want you to take your left leg we're going to pull it across the body with the flexed foot and put it back down cross and tap using that inner thigh to lift the leg try to keep the knee straight and again no twisting of the hips keep those hips Square perfect now let's go out to the side little lift a little lower slow and controlled two more like this okay let's kind of redistribute that weight shake it out we're going to put those two together in a little combo Little lift little swing again slow and controlled still grow tall two more [Music] and put that down shake that out nice job let's do the same thing other side starting with the leg Crossing in front Flex that foot use the inner thigh little lift little lower one more let's go to the side lift and lower grow tall try not to put too much weight into your hand see if you can find your Center helps to engage that core for the balance okay A little shake out let's put those two together little cross little lift excellent we have three two and one and a little shake out let's do some hip circles again working on our hip mobility put putting the weight back in that right leg nice and Tall lifting the knee the bent leg and big circle around doesn't matter how high it is lift up and around let's reverse it from the back to the front let's try four more to the back for three two and one get all those Crunchies out of there back to the other side again set that posture lift the knee it's like we're drawing a circle with our kneecap let's reverse back to front four more times to the back you got this and relax we're going to do some back leg lifts to work on our glutes again strongest and biggest muscle group in the whole body so we've got to keep them nice and strong crucial for our hip stability and our balance so we're hinging slightly forward with a straight spine extend one leg back straighten the knee and flex the foot tummy is pulled in Naval to the spine we lift the leg and tap it down really want you to think about squeezing that glute it is a small movement here no Sway in the back let's go three 2 one come on up a little shake out same thing other side reposition yourself core in tummy in shoulders down and back Flex the foot straighten the knee little lift a little lower legs not going high final three two keep that knee straight and one nice job coming in back of our chairs again let's work on some more calf raises so feet are directly underneath the hips roll the shoulders down and back light touch on your chair so there's small space between those feet finding your balance let's rise up onto the toes slowly lower down with control we have our base of support here you can always do this without holding on as well if you are ready these are great exercises to do while you're standing waiting waiting for your teac cuddle to boil or if something's in the microwave there little movements of everyday activities functional movements so important to continually practice we always want to keep moving like to say if you don't use it you lose it which is why something like a medical alert system from Bay alarm medical just gives you the peace of mind also your sense of Independence right if you want to continue to live by yourself allows you to have that as an easy touch of the button those calvs should be feeling nice and warm by now give me one more lift and can we hold find your balance maybe a little balance challenge or balance check and release it down beautiful job I'm going to turn my chair to the side so you can see we're going to do a standing downward dog hands on the back of the chair hinging forward from the hips let's walk our feet slowly and safely back and again we're going to let the hips come back hinging from the hips and dropping down again this is going to look different for everybody maybe straightening the arms try to keep your knees straight you're going to feel us all the way down the backs of your legs into your calves in the shoulders and in your back deep breath in as we exhale let's come back into it one more time can you shift your hips back one more inch dropping your chest down lengthen the arms we're all going to be 2 Ines taller one more big inhale and [Music] exhale lift the chest and let's slowly walk our way back forward beautiful job last exercise just like we started coming back feet underneath the hips we're going to take the arms from the sides reach overhead then reach forward and we're going to do the shoulder blade draw back again and then lower down so up from the sides reach high reach towards me draw the shoulders back and release we're not only going to be taller we're going to look taller with fabulous posture these are the perfect exercises for posture because if you have bad posture it tends to throw off your center of gravity which can potentially increase your chances of a fall inhale exhale reach forward pull the shoulder blades back and release one more time reach up reach forward pull back back and release bend the knees inhale swoop the arms up this time and down again inhale and exhale down thank you so much for working out with me today be sure to click in the description box in the video there's links to Barm medical there they've multiple devices and plans to fit everyone's needs definitely check it out we'll see you next time [Music]