Lesson 3.4: Segment 3 – Instructor Resource Center

This segment promotes flexibility and includes a relaxation exercise to enhance well-being and reduce stress.

The first five to eight minutes can be allotted to stretching and the remainder left for Relaxation.
Teach the Stretch segment from the Master Class, explaining its purpose as you guide participants through it. Alternatively, design your own segment, following this sequence: Lower Body → Upper Body → Core.
- Stretch key areas related to mobility and posture:
  - Lower Body: Hips, hamstrings, ankles, feet
  - Upper Body: Shoulders, chest, upper back, neck, wrists, hands and fingers
  - Core: Trunk flexion, extension, and rotation

Hold static stretches for 5 to 30 seconds.
Focus on hips and shoulders as they are critical for mobility and posture. Lack of flexibility in these areas can increase fall risk.
Use clear, soothing cues: “Feel the stretch in your shoulders as you gently reach overhead.”

After stretching, perform a relaxation exercise. Two to five minutes can be allotted to this segment.
Use the sample found in the Master Class or create your own from one of the options listed below.
Guide participants to walk their hips back and allow the chair to support their back, encourage them to get comfortable.
- Participants may close their eyes if they are comfortable doing so.
Offer simple instructions. For example, when practicing abdominal breathing, “Place hands lightly on your belly. Inhale deeply, feeling your belly rise, and exhale slowly.”

Guided Imagery: Take participants on a mental journey to a peaceful place.
Affirmations or Inspirations: Read a short, inspiring quote or poem.
Progressive Muscle Relaxation: Instruct participants to squeeze and release muscle groups from their toes to their head.
Breathing Exercises: Practice some relaxing breathing techniques like abdominal-thoracic (belly) breathing, alternate nostril breathing or three-part breath – example below: