Below is a program to take control of your back, especially for a senior population. IT can be divided into a three stage plan:
Stage 1: Back Schooling Program
A 45 minute program teaching seniors about their back and how to use it safely throughout the day.
1. Anatomy of your back
2. How your back works
3. How to pick up your grandkids
4. How to sit correctly
5. Learn to lift properly
6. Perform home chores safely
7. Working in the yard
8. Sitting in your car
9. Proper posture…and much more!
Stage Two: Senior Stretching
Stretching and exercising to safely increase flexibility, strength and proprioception. At an advanced age, the same lifting techniques are no longer applicable. The body does not have the same support systems in place, so we must adopt accordingly. The main goal is to avoid and strains or injuries when performing day to day household tasks.
Stage Three: How to Use the Gym Properly
This aspect of the lecture will deal with demonstrating propoer technique and use of equipment at a gym. It will focus on specific exercises to enhance endurance, strength and structure of the back. This can be in conjunction with a certified yoga instructor. The moves can be demonstrated in future yoga classes as well.
This discipline can be performed by the instructor alone or with the group. Explanation of the benefits can be offered during instruction as well. This is a practice that is beneficial to all age groups and focuses on flexibility, core strengthening and lower body movements.