More Ball for Seniors

We need more senior's posts!!

I started to add the stability ball into my seniors class in the Spring and they love it. In addition to the moves included in previous posts, I also have tried:

Standing...

• Mambos - push the ball from the chest as your foot goes forward and bounce it as your foot goes behind (count 3)
• V-steps - same idea - raise it up as you go forward, bounce it as you bring both feet together (count 3)
• Dribbling at the side while you march your feet and passing it in front on count 8
• Rainbows - side toe touches with ball arching in a "rainbow" side to side
• Lunges side to side with arms moving - side bicep curl- same side as the bent knee (1-2) to other side (3-4) raised up (5-6) and ball bounces (7-8)
• Lunging side to side with ball rolling side to side in front of body (pushed by alternated hands)
• Assisted squats or lunges with ball between back and wall

Sitting...

• Alternating kicks (hands hold onto ball until comfortable and then alternating reach)
• Marching, v-steps
• Taps front (1), side (2), knee up (3-4) then change sides for counts 5-8
• Leg abduction/adduction -stick toe out to the side and then return to center - do in repeater form on one side then switch - I usually reach the arm on the same side across the body and then back to start position to counter balance
• Bouncing (reminding clients with any back problems just to march)
• Chubby checkers twist - heels planted, toes move side to side, while upper body (arms mostly) goes in opposite direction
• Repeater knees, kicks, heel touches

Obviously you need to judge your class ability when including the ball exercises. My class participants start in late 40's, early 50's and go all the way up to early 70's. Anyone who isn't up for the really intense classes usually offered at our facility. They needed more challenge than a regular "senior's" class. I also find they enjoy line dances (if they are simple, and without to much turning).

One I've had good response from is called the Winter Wonder Walk. You can put it to any music that your group might like.

• Cross rock right-left-right-left step together, step touch (right) 8 counts
• Cross rock left-right-left-right step together, step touch (left) 8 counts
• Step touch box - right, back, left, forward 8 counts
• Heel toe strut in a circle 8 counts

The cross rock is shifting weight as in a mambo, but the lead foot stays forward and is on an angle across the back foot. You can do it rocking plain forward and back as well.

If you are nervous about heel/toe strut in a circle you can have them do heel touches in front for 4 or heel toe walk 2x forward and toe/heel walk back 2x.

Enjoy,
Karen

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