Young at Heart

I recently started subing for an elderly class, ages 55-86! I noticed this site could use more choreography on working with elderly, so here it goes...

Warmup 15 minutes

• Marching right and left leads
• Supported cat stretch-repeat 4-5 times
• Neck twist right to center 5-7 times
• Neck twist left to center 5-7 times
• Shoulder rolls front
• Shoulder rolls back
• Isometric contraction of abdomen 4-5 times
• Heel touches (opposite arms reach front and back)
• Side toe touches ("bow and arrow" arms)

Cardio 20 minutes

• (8 counts) Right lead-march and tap (clap hands)
• (16 counts) Travel forward and back
• (8 counts) Left lead-step touch (reach and pull arms)
• (16 counts) Travel step touch forward and back

• (16 counts) Knees up (arms reach up, but not people with high blood pressure!)
• (16 counts) Heel digs (bicep curls)
• (16 counts) Side toe touches (push arms down)
• (16 counts) Toe touches back (retract scapulas)

Cool down 10 minutes

• (16 counts) Step touches ("horizon arms")
• (16 counts) Double step touches (1 arms circle-"rainbow")
• (16 counts) Grapevine (circle arms in)
• (16 counts) Grapevine back (circle arms out)

March
"clock" toe taps (pretend there is a clock in front of you, do 12'clock, 2'clock, and 11'clock-repeat with other foot.)

calf raises (arms can reach up-I call it superman, but people with high blood pressure, do not raise arms.)

...I usually give them a well deserved water break here...

Then we go to the bar and do standing squats (make sure they do not grip and bar, tell them, "let me see your fingers."

We go back to the center of the room and do a supported cat stretch as a transition to the floor...

supine: abdominals-pelvic tilts

prone: lower back-opposite elbow lifts

Finally, a goooooood stretch, and they love relaxation time. I usually put on nature music and turn off the lights for relaxation.

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