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Published on Dec 12, 2013
As interns my partner Jordon and I made an exercise video for our final. It is a video for the Fit and Fall Proof program with the Eastern Idaho Public Health District and is for the elderly community wanting to stay fit by maintaining and improving balance and mobility. Here is an outline of what is in this video and a few other ideas for you to try:
Warm Up: Marching Walking on toes Walking on heels Swimming arms Rope Pull Step Kick with punches Go Karts to chairs **Other warm-ups: Bum Kicks 4 long steps 4 short steps
Balance & Mobility: Hot floor Step together step Heel raises and toe raises Bicycles (forward and backward) Slap & tap Fire Hydrants Stork Squat & raise 3 point toe-tap (front to back & back to front) **Other Balance & Mobility: Lunges with arm reaches (up or forward) "V" step or "X" step
Resistance: Bicep curl Outer leg exercise Calf press Leg press (plus 5 without band) Overhead pull-down Tricep extension Chest press Toe taps - windsheilds - step-out Paper-wad with 3 tight squeezes ** Other Resistance: Bow and Arrow Counter cleaner Hamstring Knee lift Lateral raises Seated row
Cool down: Washing machine Quad stretch Calf stretch Hamstring stretch Reversing motion Penny pinch "Hug a Tree" Cross chest arm stretch Tricep stretch Hip stretch Neck tilt Arm reach over 3 deep breaths **Other cool-down: Wrist and ankle circles