Segment 2: Work
This segment improves activities of daily living (ADLs) to support essential movements like bathing, dressing or standing up from a chair. It also includes exercises for cognitive health to promote overall well-being.
How to Teach:
- Teach the Work segment from the Master Class or use the plug-and-play exercise library to customize the exercises for the lower body, upper body, core and cognitive drills as needed.
- Maintain the order: Lower Body → Upper Body → Core.
- Explain: “We’ll start with the lower body, then move to the upper body, and finish with some core work.”
- Include at least one sit-to-stand exercise in every lower-body segment as it’s an ADL. Participants may not be able bodied to perform a sit-to-stand exercise and if that is the case, provide the entire class a modification, see below:
Sit-to-Stand Modification and Progressions:
- Level 1: Squeeze and release gluteal muscles while seated.
- Level 2: Add a hip hinge with glute activation (squeeze).
- Level 3: Perform a full sit-to-stand with or without assistance.
Instructor Tips:
- As you teach the exercises in this segment, explain how each movement relates to daily activities (e.g., “These leg raises will help you step up onto a curb or over an obstacle more easily.”)
Standing Exercise Readiness
Before moving participants to standing exercises ensure you observe the following:
- Core Stability: Can they maintain upright posture in the chair?
- Leg Strength: Can they march in place with light support?
- Sit-to-Stand: Can they perform several sit-to-stands without assistance?
Instructor Tips:
- If you observe all the above can be performed, encourage participants to try exercises standing.
- A second chair can be placed in front of the participant so they can stand up and hold onto the back, or they may stand behind their chair and hold onto the back of it.
- Explain: “Try the standing exercises using chair support and if you feel unsteady at any time, you can return to a seated position.”
Standing Exercise Safety Tips
- Footwear: Ensure participants wear supportive shoes.
- Clear Space: Check the area for obstacles.
- Controlled Movements: Keep movements slow and deliberate.
- Monitor Fatigue: Return to seated exercises if participants feel fatigued.