This is the second in a series of exercises for seniors. A couple weeks ago, we offered a video on an Overhead Press. If you are taking care of an arm or shoulder injury, or just starting on your fitness journey, don’t let the name “Senior Exercises” fool you. Watch the video and learn. Sometimes it’s important to be gentle with your body, know that and respect that. It’s ok.
This video shows the instructor using a soft weighted toning ball during the exercise. As she informs us, you could also use an inflated ball if so desired (check out our 7″ mini-exercise ball and our 9″ mini-exercise ball). Perhaps this is because you don’t want the added weight, but the inflated ball still offers resistance and will help you be mindful of your movements. Sometimes we choose our exercise tool because of what we already have lying around the house! And that’s fine, too.
Featured Product: Foam Roller Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching, Yoga
Peggy warns us that she moves fast through these poses, and she does. In just under 5 minutes, she’ll give you lots of ways to use a foam roller with yoga poses. This is not a video to follow along with, but to watch and learn from. She does not explain how to get into the yoga poses themselves, so I would not recommend this to someone who is not already familiar with yoga. Other than that, have fun!
In this video she is using a 36″ foam roller. We offer two different 36″ long high-density foam rollers at our store. A Hi-Density Foam Roller and a Textured Hi-Density Foam Roller. High density foam rollers will hold their shape for a longer time. They’ll also offer more support and resistance during use versus the single-construction white foam rollers. The textured surface of the Textured Roller will grip hard flooring better so the roller won’t slide out from underneath you (versus “roll”), making it great for those working out on wood floors.
The following video is a meditation session for Insomnia Relief or Stress Relief by SleepAudios.com. It’s only a little over four minutes long and would be a great way to quiet yourself whenever you feel the need.
Insomnia Relief and Stress Relief – kewego
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by HelpGuide.org (click on the link above to learn other techniques for stress relief)
With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
How to practice deep breathing
The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:
Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you have a hard time breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.