Lesson 3.1: Class Segment Overview

Let’s take a deeper look at each of these segments:

Warm-Up

The Stability warm-up is performed to gradually increase range of motion around the two major mobility and posture joints of the body, the hips and the shoulders. Program a dynamic warm-up that allows participants to move at their own pace.

• Incorporate movement patterns that move the hip, knee, and ankle. Work large joints and muscle groups first.
• Incorporate movement patterns that rhythmically limber the shoulders, chest, and upper back.
• Incorporate movements that dynamically stretch commonly tight muscles such as the chest and hip flexors.
• Consider exercises in the sagittal plane first, as this plane is where most movement occurs.

Work

The work phase of Stability can be organized in a classroom style set up, facing the instructor, or you may choose to structure exercise stations into your workout. It is recommended that you perform off-balance exercises at the beginning of your workout before your muscles become fatigued. Progress slowly, starting by standing on both legs, then one leg. Add arm movements and progressions only after mastering simpler moves.

SilverSneakers breaks movements into three distinct categories:

1. Static balance (exercises are done in place)
   • Static balance drills are performed in a standing position. Provide a visual demonstration and verbal cuing for the movements. Be precise.
   • Incorporate static movements that shift body weight forward, back, and side-to-side to target agility. Balance training can be done in the frontal, sagittal and transverse planes.
   • Hold static balance until you notice a deviation in form or fatigue. Generally, hold, balance for 10-30 seconds.
   • Utilize a chair for standing support as needed.

Example: Stand on left leg, lift the right leg with knee flexed, and abduct right hip and hold.

2. Dynamic balance (exercises that move through space) and gait training
   • Dynamic balance techniques work through a movement.
   • Incorporate functional movement patterns and skill-based drills that challenge balance.
   • Incorporate movements that flex and extend the hip, knee, and ankle.
   • Improve mechanical power by incorporating movement speed changes that recruit the large muscles of the lower body.
   • Incorporate dynamic movements that shift body weight forward, back, and side-to-side to target agility. Balance training can be done in both the frontal and sagittal planes.

Example: Stand on left leg, lift the right leg with knee flexed, and abduct right hip and repeat.

3. Somatosensory variations
   • Somatosensory variations challenge balance by adding variables that affect the vestibular, musculoskeletal and sensory systems.
   • Closing the eyes and moving the head in different directions improves cognitive development.
   • Walking forward and backward turning the head side to side, as you gaze side to side, is an example of a somatosensory exercise.
   • Incorporate techniques that teach participants kinesthetic awareness. Guided body weight shifts and drawing awareness of foot placement when performing movements changes sensory response.

Example: Stand on left leg, lift the right leg with knee flexed, and abduct right hip to the right. Now look left and look right while holding balance. Or, balance as above and shift weight on left foot to toes, heel, right side and left side. Finally, feel your weight evenly through the entire foot.

Cool-Down

Since Stability does not challenge cardiovascular endurance, heart rate will not indicate a traditional cool-down. Instead, consider additional gate training techniques or neuromuscular movements that will prepare the body for a final stretch.

• Incorporate problem solving, reaction time training, and memory activities boost brain activity
• While respecting your audience, consider incorporating familiar rhymes, poems, or saying in a call and response.
• The cool-down may be a convenient time to put away any equipment.

Final Stretch

The final stretch allows for static stretching techniques. An important part of gait and mobility is maintaining range of motion in the hips, knees, and ankles.

• Allow participants to perform seated stretches, using the chair as an anchor of support.
• Hold stretches 30-60 seconds to optimize flexibility improvements.
• Stretches that include hip extension, such as a side-seated lunge, reinforce hip mobility.

Relaxation

Leading relaxation techniques that suit your own personal style will not only promote peace of my mind, but also offer a myriad of other benefits such as reduced pain and inflammation, increased blood flow to muscles and areas of low circulation, decreased blood pressure, increased mental clarity, and so much more!

Here are some sample relaxation techniques:

• Muscle relaxation: tense up and then relax the muscles in main muscle groups, including shoulders, arms, fingers, and toes.
• Visualization: imagine partaking in your favorite activity in a beautiful place.
• Breathing techniques: soften gaze, close eyes, or take your eyes to your thighs and inhale and exhale slowly and mindfully through the nose and out through the nose or mouth.
• Positive affirmations: program your mind to believe a stated, positive concept. Speak the affirmation to yourself, quietly or out loud.