DAY THREE

INTRODUCTION

Hello everybody! Since we've been meeting, we've worked on a lot of things that can help us avoid a fall, and many things that can help us get up after a fall. Last week I mentioned that it'd be a good idea to see how well you can get yourself down to the ground and get back up again. How did that go? Were there any special areas that you wished were a bit easier? Any that were especially easy? Let's continue to work on those same things that come in so handy – focused breathing, practice balancing, stretching and strengthening.

Today we'll spend some extra time working on our flexibility. An article by Tri-City Medical Center states that “stretching our muscles is too often regarded as an add-on exercise... [when really] flexibility is something that should receive a dedicated time slot within your daily or weekly workout.” (5) And I couldn't agree more! It is well documented that as we age we lose muscle mass, our tendons become more brittle and our fascia begins to fray and stiffen. That's why it's so important to keep working on staying supple! I'm not sure if it's as well documented, but we all know the saying “Use it or lose it!” And with flexibility, that is so true! So let's make a point to work on our body's flexibility from HEAD TO TOE today. And every day!

(5) https://www.tricitymed.org/2017/01/improving-flexibility-age/

EXCERCISES DAY THREE

So for today, we'll FOCUS on STRETCHING -

But first, BREATHING EXERCISES -

It's always a good idea to start with the breath. Since we will be working on our flexibility from head to toe, let's work on the breath in the same fashion. Sit tall in your chair, close your eyes if it feels comfortable for you. Start to notice the breath first in its natural pattern, then begin to deepen the breath. Inhale, and exhale... As you inhale, focus your thoughts on your head and neck. What do you experience in this area of the body? Do your thoughts feel clear, focused? Distracted? Limberness or stiffness? With each breath, move your awareness down the body, assessing each area along the way. What are the shoulders like? The arms? Please note that we are simply assessing, not judging. We are observing, not assigning a value of good or bad. We just notice what “is” and accept it. Take your next breath to your chest, the upper back. Inhale and exhale. Check in with your feelings, giving them a moment of recognition. Visualize the breath moving down to your abdomen, your lower back. Breathe and become aware of your pelvis, your bottom, feel how they support you. Next your hips and thighs. Your calves and ankles. Finally, with a breath, take note of your feet. Again, no judgment, just awareness. Take one last deep breath in and open your eyes. Exhale with a sigh, and return to your normal breathing. This head-to-toe self-assessment is an important tool to have, especially after a fall. It should be performed calmly and thoroughly. It's a great way to check in with yourself in any situation.

And now, STRETCHING -

➺ Head and neck, Shoulders, Elbows and fingers

➺ Cat-cows, Seated Wide-Legged Gate Pose, Side Angle Pose

➺ Goddess Pose – Cactus Arms and Extend up, High twists, Low twists, Forward fold (arms back)

➺ Counter – Cross legs, Grasp opposite shoulders and fold in

➺ Leg extensions – Hamstring kicks, Point and flex

➺ Feet down, sides of feet - Soles together, then knock-knees

BALANCE -

➺ ¼ (or ½!) Circles – Option for legs and arms

➺ Tree Pose

STRENGTHEN -

➺ Arm circles, add leg lifts

➺ Goddess, and hover

➺ Chair reclined sit ups, Cactus arms

COOL DOWN -

➺ Supported savasana

➺ Sit upright for deep, even breaths, closing your eyes for a moment as we end class

CLOSING -

So, important concepts from today – the head-to-toe assessment. If you ever fall, you don't want to just react and flail around trying to get up. You want to calm down and center yourself. Take a moment to focus on your breath. And then slowly go over yourself from head to toe. Take some time doing this – if you are injured, it can take several minutes for the pain to set in, and you don't want to worsen any injuries. This method of assessment should be practiced until it becomes second nature. Focusing it with the breath really helps.

Open your eyes, let's take the arms out and up and share an awakening breath. Let your palms touch and come down through center towards the heart.

NAMASTE!

tHANK YOU!!