Exercise Programs

Warm Up for Take 10 to MoveMor™

Purpose: Prepare the body and mind for greater movement.
Focus on: Breathing, increasing circulation while loosening up the upper body which translates into movements needed for activities of daily living. The objective is to increase blood flow, lubricate joints and stimulate the neuromuscular system so the brain, nerves and muscles are working well together.

Deep Breathing
Begins in the belly (think “balloon belly”) and then up into the chest; Exhale in the reverse direction from the chest and then squeeze the belly button towards the spine.

Integrate Breath
In general, inhale prior to moving and exhale during the initial movement as feet move out and away from neutral (exertion phase); inhale as feet move back towards neutral position (relaxation phase).

top10-warmup
pdf_downloadDownload the instruction sheet here

stretch-relax

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take10program

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pdf_downloadDownload Warm-Up Better Mobility sheet here

bettermobility-3

pdf_downloadDownload the instruction sheet here