1. BOOMERPLUS® YOGA: Module Two A Therapeutics and Rehabilitation Training for Everyone; Especially those working with Older Adults 12-15 Yoga Alliance® CEUs (36-45 Yoga Alliance® CEUs for all 3 modules) Amy Kraft 406-546-6922 www.boomerplusyoga.com YouTube Channels: BoomerPlus® Yoga Weight Loss Yoga Therapy Order Videos and Download modules on website

2. Welcome to BoomerPlus® Yoga Module Two: The Upper Extremities  Review of module one  Importance of addressing physical, emotional, and mental health issues  Fundamentals of postural alignment: the biomechanics  Essential components of therapeutics  Primary elements of therapy and rehabilitation: the breath, visualization, and ‘exploration’  Therapeutic composition: creating harmony within and without  Observation and assessment  Therapeutic techniques and their applications: upper body extremities  Yoga & fitness poses: upper body extremities  Chair yoga for upper body extremities  Actively mobile and chair sequencing for upper body extremities  Applications for various health issues  Review homework Instruction will include actual clients and hands-on training. 12-15 Yoga Alliance® CEUs/module (36-45 Yoga Alliance® CEUs for all 3 modules) Modules continually updated with latest research, therapy and rehab techniques Private Facebook page for BoomerPlus® graduates Graduates, who want to teach this training and use the BoomerPlus® name are invited to an advanced program called Success. All rights reserved © BoomerPlus ®20132

3. Table of Contents Review of BoomerPlus® Yoga module 1pgs. 2-10 Sequence for the lower extremities pg. 11 Homework for module 2 pg. 12 Alignment, Therapies and Postures: Shoulder girdle pgs. 13-18 Alignment, Therapies and Postures: Neck and head pgs. 19-21 Therapeutic applications with a volunteer pg. 22 Alignment, Therapies and Postures: Arms and elbows pg 23 Therapeutic applications with a volunteer pg. 24 Alignment, Therapies and Postures: Wrists and hands pgs. 25-26 Chair sequence with therapeutics for upper extremities pg. 27 Health Issues and their therapeutics pg. 28 Actively mobile and chair sequence pg. 29 Some BoomerPlus® references and studies pgs.30-33 Functional anatomy of the upper extremities pgs. 34-39 BoomerPlus® homework for module 3 pg. 40 3All rights reserved © BoomerPlus ®2013

4. BoomerPlus® Yoga Classifications Super senior Actively mobile senior Chair senior ‘Bloomer’ senior  Address physical, emotional, mental and spiritual bodies with sensitivity and compassion and encouragement-- with repetition and attention  Use good judgment and flexibility with respect to health issues (“never say never”…) 4All rights reserved © BoomerPlus ®2013

5. Fundamentals of Postural Alignment: The Biomechanics Postural alignment supports and sustains your musculoskeletal system; Biomechanics describes how your musculoskeletal system functions The Breath: is your ultimate foundation; Lengthen torso with bottom tips of shoulder blades together on your back with feet aligned; Inhale and exhale throughout the entire body; harmony and well being; an inhalation Stability, strength: happens when your muscles engage igniting your ‘core’ (core is the entire torso); a “good” tension/tensegrity; promotes security and balance; an exhalation Space: within your body allows the cells and organs to expand, pulsate and breathe; creates spinal curves and roundness; “pause, soften & open”; an inhalation Support: assists, maintains and sustains your foundation; align your feet first; lift your belly, bringing your navel towards your spine; feel your sacrum and tailbone and how your bones are “stacked” and the elasticity of your connective tissue (fascia); an exhalation Freedom: Flexibility; agility; balance; allowing energy to radiate outward from your ‘core’; use feet isometrically to ignite this freedom; Spreading laughter and encouragement; an inhalation  Each component may build on the one before…Feeling ‘good’ is dependent on repetition and attention; Laughter and encouragement  Understanding our “center of gravity” and what impacts it (habitual patterns, balance, fear, mind chatter…especially as we age) 5All rights reserved © BoomerPlus ®2013

6. Essential Components of Therapeutics: Align, Engage, Action Sensitivity: heart to heart; cultivating a positive baseline and key ingredients in session; using your breath and supporting your clients/patients/students to use their breath; rapport Stabilization with Alignment: muscle engagement and joint connectivity; steadiness; firmness; feeling the earth ‘beneath your feet’ Action: Stretch and/or Adjustment: alignment with the correct biomechanics, balance, range of motion (ROM), strength and agility; repetition and attention Good Judgment (“Try this and see what it feels like in the rest of your body”)  The Essential Components are the “keys to unlock” optimal wellbeing. 6All rights reserved © BoomerPlus ®2013

7. Primary Elements of Therapy & Rehabilitation  Respiration/ Breath QUESTIONS TO ASK WHILE OBSERVING THE BREATH Where does movement come from? Where is movement most noticeable? Where does the breath Not move freely? Is the texture of the breath smooth, steady, shallow or irregular? What do you feel in your body? Where is the feeling in your body? Do you want to stay with this feeling you are experiencing? Are there emotions that come up? Where does it begin & end? What are the qualities of this sensation—size, color, shape If the feeling spreads, does it have a direction—inward to outward or outward to inward or another way?  Visualization/Imagination Massaging with the breath Intuition  Exploration/Meditation Meditate in daily life Pause; Soften; Open  Water (with medical clearance if on medication(s))  Laughter and encouragement 7All rights reserved © BoomerPlus ®2013

8. Therapeutic Composition: Creating Harmony Within and Without Assessment and Observation Intuition: Attention (sensitivity) Alignment: Relationship (encouragement) Movement: Skillful living (repetition) 8All rights reserved © BoomerPlus ®2013

9. Some Key Alignments of the Lower Extremities Feet parallel; hip width apart; relationship to pelvic girdle: fifth and fourth toes to outer hips; middle toe to leg bone; 2 nd toe to the inner thighs; big toe to the inner pubis 5 corners on the sole of your feet using “diagonals” (mound of the big toe and outer heel; mound of the little toe and inner heel; middle of your heel) Lift and spread toes which stimulates the 3 arches Ignite ‘racing stripe’ (peroneals) on outside of calves (may press down outer edge of foot) Base of shin (tibia) moves ‘back’ and the top of shin moves ‘forward’ so ankles align Knee does not hyperextend--stabilize and strengthen with calves and quadriceps 4 corners of your knee ‘track’ over space between 2 nd and 3 rd metatarsals Using isometric actions with your feet, postures, and props (ball, block) to ignite the adductors and abductors Groins soft, sacrum tilts forward, and back of pelvic girdle ‘widens’ 4 corners of pelvic girdle Lift lower belly as navel moves towards spine “Curve then length” to create space in your lumbar (lower back) Awareness of your back body 9All rights reserved © BoomerPlus ®2013

10. Observation & Assessment Self Awareness: walk around the room rather than ‘in place’; stop and look in the mirror Group Participation: in silence, observe and assess another person Bird’s eye view: Stand on a chair to observe and assess another person Lying on back: Observe ASIS (anterior superior iliac spine)  Our habitual daily patterns: sit, stand, walk and work 10All rights reserved © BoomerPlus ®2013

11. Sequence for the Lower Extremities Lie on back and breathe Block in between knees and twist Bridge with arms overhead; both knees to chest; raise legs straight up with arms overhead Rollover onto hands and feet for tabletop and into cat and cow Simple sun salute then add chair pose with variations of raising arms up and down Side angle with one arm forward and the other in cactus Triangle with same arm movement as above Wide legged forward bend 1/2 way and variations with twists Bridge using block Legs up the wall for inversion using block Windshield wipers Rest 11All rights reserved © BoomerPlus ®2013

12. BoomerPlus® Yoga: Homework for Module Two Choose a health Issue and design a therapy (may design more than one) Chair sequence Tools: earplugs; glasses; ‘added weight’ Qualities: snoozing; laughter; encouragement; repetition; attention and more… Additional homework:  Case studies—massage therapist, financial advisor, doctor  Practice breathing techniques  Observation and assessment in daily activities 12All rights reserved © BoomerPlus ®2013

13. Alignment, Therapies and Postures for the Upper Extremities –The Shoulder Girdle - Shoulders: weaken and tighten as we age; especially the rotation of the blades (feel rotation by turning thumbs up and down) and shift of arm bone in shoulder socket Rounded shoulders: upper trapezius are tight and occipital bone compresses which can produce a tension headache TMJ, migraines, and vertigo: misalignment of shoulder girdle For overuse and disuse: Align and engage with repetition and attention Neck and Head: shifts more forward as we age. Find your center of gravity/optimal alignment Impact of Upper and Middle of the back, ribs and diaphragm: as we age, upper body muscles shorten and tighten (pectorals, trapezius, levator scapula, sternocleidomastoid) or get weaker such as rhomboids, middle and lower trapezius and serratus.  Rhomboids: If not ignited, then soft tissues of shoulders, elbows, wrists and fingers become misaligned with pain and trapezius “takes over”. Neck and shoulders feel “crushed”.  Trapezius: innervated by cranial nerve which is affected by our thoughts For ribs and diaphragm: Breathing techniques as you create the curves and lengthen Give your body permission to soften and open 13All rights reserved © BoomerPlus ®2013

14. Shoulder Girdle Alignment, Therapy, and Postures (1) Alignment: “Clavicle, Arm bones, Scapula”  Breath lengthens and expands; feet aligned; rhomboids aligned (bottom tips of shoulder blades come together with blades ‘flat’ on the back)  Spinal curves  Lengthening side body  Arm bones back  Rhomboids: using breath and broadening of back will fire rhomboids with serratus anterior in order to avoid over-efforting of trapezius Therapies (strap or towel may be used for props to help stabilize and stretch) Rhomboids: turn out palms and widen arms apart (picture-pg 15 in module 2) Manual adjustments (shoulder girdle and armpits)—plus holding and ‘lifting’ rib cage; using head between shoulder blades (picture-pg 16 in module 2) Arms in cactus (on wall—picture-pg 16 in module 2) Interlace fingers behind back (elbows bend before straightening; press thumbs together)(picture-pg 15 in module 2) Interlace fingers over head; make circles with bent elbows Wall pushups Wall dog (picture in module one) Headstand on wall (picture-pg 15 in module 2) Waiter poses (picture-pg 15 in module 2) Lying over bolsters or blocks—assist puts hands on top of each shoulder to widen Assist pushes blades toward midline as client resists and pushes laterally to create space 14All rights reserved © BoomerPlus ®2013

15. Clasp hands behind Waiter posture Torso, arm and elbow Variation on wall dog back and press thumbs intense stretch with clasped hands together All rights reserved © BoomerPlus ®201315 Inhale and feel your spinal curves and exhale to lengthen your torso. Interlace fingers behind your back—elbows bent. Press your thumbs together as your straighten your arms. Lengthen and expand your torso in all directions. Inhale and feel your spinal curves and exhale to lengthen your torso. Feet parallel. Put your forearm on the wall and slowly turn your torso, keeping the tips of your shoulder blades together. Inhale from your lower belly and exhale through the back of your heart. Inhale and feel your spinal curves and exhale to lengthen your torso. Feet parallel. Put your palm on the wall and slowly turn your torso, keeping the tips of your shoulder blades together. Inhale from your lower belly and exhale through the back of your heart. A much more intense opening. Stand in mountain pose using breath in alignment. Bring your forearms to the wall, clasped hands, feet parallel and wider than usual, knees bent. Curve in lumbar and cervical spine, lift your belly and lengthen torso. Breathe. To come out of therapeutic pose—hands on your hips, bottom tips of blades together, inhale and stand up, raise your arms to the sky and come to mountain pose.,

16. Wall dog-cactus arms Head between shoulder blades Lifting rib cage Rotating upper arm Stand in mountain pose using breath in alignment. Bring your forearms to the wall, feet parallel and wider than usual, knees bent. Curve in lumbar and cervical spine, lift your belly and lengthen torso. Breathe. Concentrate on bringing the tips of your shoulder blades together and lengthening your spine. To come out of therapeutic pose— hands on your hips, bottom tips of blades together, inhale and stand up, raise your arms to the sky and come to mountain pose., Opening the torso for better breathing and postural alignment. Assist puts her entire palm firmly on the top of his arm bones and the top of her head in between his shoulder blades. He inhales and creates his spinal curves and exhales from the back of his heart, between his shoulder blades. He keeps lengthening his torso and breathing mindfully. Lengthening the torso. Assist holds the bottom of his ribs with her entire hand firmly and supports him as he lengthens his torso with an inhale—keeping the expansion and length with an exhale. He stands in mountain pose with his hands on his hips for stability. He inhales and creates his spinal curves and exhales from the back of his heart, between his shoulder blades. He keeps lengthening his torso and breathing mindfully Using a strap to support the rotations of his arms and his straight elbows. Assist helps him to rotate his upper arms laterally and forearms medially. He stands with his feet parallel and a slight bend in his knees to protect them from hyper- extending. All rights reserved BoomerPlus ®2013 ©16

17. Shoulder Girdle Alignment, Therapies and Postures (2) Alignment: Plug in & Plug out—move arm bones into shoulder joint (do this action always in daily life) Breath and Feet and Rhomboids; Experiment with internal rotation of arms Rotator cuff (assess where pain is located; can use as therapies; can be “referred” pain) Align & Stabilize --subscapularis: “move hand towards body”/palm to palm with elbow steady (actions with assist) ROM --infrapinatus and teres minor: “move hand away from body”(same as above with assist) ROM --supraspinatus—”arms out to side with resistance” (same as above with assist) ROM Therapies (use therabands for resistance too) Lying on back with cactus arms & twist both legs to right and then to left Breaking down scar tissue—lying on back/use breath to move arms overhead; Standing--interlace hands overhead  Release trapezius: lying on back with robot arms and palms forward; bring arms to floor into a ‘diamond shape’  Check and release pectoralis: lying on back with arms overhead and try to touch floor  Release teres minor with assist: Lying on side and stabilize blade. Plug in and bring arm up and overhead. Put hand in armpit and move arm randomly with other hand underneath scapula. Feel arm bone.  Check and release latissimus: lying on back with elbows in cactus—observe if side body is shortened Breaking down scar tissue—lying on back/breath to overhead; Standing--interlace hands overhead  Frozen shoulder (with assist- standing or lying down) Using rhomboids with alignment, move arm around to find tip of blade and hold blade still. Then move arm around, holding wrist. Hold block & bring overhead Interlace hands on top of head Broomstick behind back (or swimming ‘noodle’) and under your armpits-- walk in alignment Stabilize one arm and swing other arm in a circular motion 17All rights reserved © BoomerPlus ®2013

18. Shoulder Girdle Alignment, Therapies and Postures (3) Biceps tendon therapy: Shoulder girdle alignment; isometrically sweep back palm of hand on table to fire biceps; laterally flex arm and resist supination by holding wrist and resist flexion—flex and resist at the same time; push ups on the wall; bridge posture with robot arms SLAP Tear- Superior Labrum Anterior Posterior: bicep tendon (there are 2) Postures for shoulder girdle (use props if necessary) Use bent elbows and interlaced fingers as variations for all standing postures Cow arms and preparations for cow arms Cat & Cow (with variations) Wall dog (picture-pg 48 in module one) Extended Puppy Downward Facing Dog at wall-- using feet and hands variations Chair with arms behind & thumbs up (flying arms) Proud Warrior Waiter poses on wall (pictures-pg 15 in module 2) Warrior 1 with wall (pictures-pg 48 in module one) Wide legged forward bend with hands interlaced behind back-assist with arm across upper shoulders to resist and other hand between shoulder blades Bridge with shoulders off the floor Forearm plank and dolphin Cobra with hands rotated medially Deltoids--Arm straight out in front of you and rotate with palm up and fingers pointed down w bent wrist; make fist and slowly bend elbow; move arm out to side of you watching the elbow; turn head the opposite way; straighten arm and rotate with palm up and fingers pointed down w bent wrist; make fist and slowly bend elbow; turn head back to elbow and watch as it comes back to front of you. 5X Eagle arms; breathe to one side, back to center and then the other Partner: wrist to wrist Side angle: inhale and bring arm over ear and exhale to cactus Balance postures Tree with assist-fist between shoulder blades Tree—standing in a circle with hands between each others’ blades 18All rights reserved © BoomerPlus ®2013

19. Partner Postures to Open Torso Sitting back to back Standing holding wrists and opening heart Wrist to wrist Side angle and holding hands—aligning feet together All rights reserved © BoomerPlus ®201319

20. Neck and Head Alignment, Therapies and Postures (1) Alignment and therapies Crown of your head in line with your pelvic floor; feel your center of gravity Use breath; Long torso: side of the body lengthens “Clavicle---arm bones---scapula” Feet and shoulder girdle “Curve then length” (widen your pelvic girdle by tilting your pelvis back; lift your lower belly lengthening your torso Hyoid bone and upper palate-back and open (crown of your head in line with your pelvic floor*) Relationship to thoracic spine and pelvic girdle Do not “lead” with your chin: will stress lower back Neck biomechanics:  Lengthening torso with breath  Hyoid bone-’moves’ back and you feel an opening in the back of your throat (salivate)  Cervical curve  Arm bones back and bottom tips of shoulder blades together  Thumbs on occipital notch to stabilize and help lengthen and extend neck  Or palm of hand above crown of your head Cobra and rotate hands medially Tabletop to child’s posture and isomtrically bring hands toward you rleases neck 20All rights reserved © BoomerPlus ®2013

21. Neck and Head Alignment, Therapies and Postures (2) Therapies Manual adjustments Hand on occipital bone at back of head (with assist) “Lift” sides of the bottom of skull with your fingers (with assist) Hold side of head with both hands (with assist) Hold block on head (use strap as a variation) Clasp hands behind head with elbows forward Hand on opposite side of neck—use resistance to press head into hand and hand into head; drop chin down; lengthen other arm with palm out Interlace fingers and stretch overhead as in ‘cow’ and then bring arms forward as in ‘cat’ with rounded back Postures Bridge Twists lying on back Balances Locust Posture Cobra Posture Clasp hands behind head with elbows forward in standing postures Standing forward bend with interlaced hands Child’s Posture with block under forward Puppy posture Sit with partner back to back: encircle arms and breath; clasp hands behind head with elbows forward 21All rights reserved © BoomerPlus ®2013

22. Neck and Head Alignment, Therapies and Postures (3) Alignment of your head Placement of the head “relative to the central line of gravity through your spine…”=Crown of your head in line with the pelvic floor (right between your sitting bones) “Softening” eyes Salivating as a “key” to alignment Therapies Breathing techniques: BoomerPlus® sacral breathing; alternate nose breathing technique Use block behind head at the wall In standing sequence (mountain to warrior 1), bring block behind head with elbows forwards to upwards Postures  Prep for bridge pose  Balances  Forward bends holding elbows  L posture  Legs up the wall  Inversions—headstand and handstand (can do against the wall as well)  Laughter Jaw therapy Breathing techniques Biomechanics of neck and shoulder girdle Vowels Softening the trapezius muscle 22All rights reserved © BoomerPlus ®2013

23. Therapeutic Applications Therapies for shoulders, neck and head Use lower belly breath to lengthen torso: side of the body lengthens “Clavicle---arm bones---scapula” Bottom tips of the shoulder blades: armpits ‘open’ and back gets broader Curve in the neck Head ‘resting back in space’; center of gravity Salivating happens when your body is in alignment Tools: blocks; bands; balls; straps… 23All rights reserved © BoomerPlus ®2013

24. Arm and Elbow Alignment and Therapies Alignment Shoulder alignment and therapies “Plug in & Plug out” -very specific with straight arm and elbow, thumbs pointed up Forearm- medial rotation Upper arm-lateral rotation Correct rotation of the arms will help stabilize elbow (combined with shoulder alignment) Therapies Elbow: micro tears in connective tissue; nerve pinches near joint; overuse and repetitive actions  Shoulder to shoulder to begin; and then move elbow back and forth  Wall dog with assist  Massage fascia with arm rotations  Using thumbs—Assist moves up on inside of arm and down on outside with thumbs  Hyper-extending: Bend & hug to midline—release inner muscles  Put your back against the wall: Bend elbow while holding bicep and moving fingers down wall  To help straighten: lengthen bicep & brachial; isometrically pull back & stretch at same time; working muscle to point of fatigue with proprioceptor work (count to 5, back off 20%, stretch again) 24All rights reserved © BoomerPlus ®2013

25. Therapeutic Applications Arm straight out in front of you and rotate with palm up and fingers pointed down with bent wrist; make fist and slowly bend elbow; move arm out to side of you watching the elbow; turn head the opposite way; straighten arm and rotate with palm up and fingers pointed down w bent wrist; make fist and slowly bend elbow; turn head back to elbow and watch as it comes back to front of you. 5X Eagle arms; breathe to one side, back to center and then the other Impact of the shoulder girdle Pronation and supination Therapeutic rotation of upper arm and forearm Creating space 4 corners of your hands/fingernails level Do not hyperextend your thumb Some specific injuries Tennis elbow (tendons on lateral side): pgs 17,18 therapies: Arm out straight and rotate clockwise and counterclockwise for one minute; arm still straight and palm facing downwards, dorsiflex at wrist 12 times; bicep curls and triceps extensions Golfers elbow (tendons on medial side): pgs 17,18 therapies Arm bent and will not straighten: Work with strap; align and engage; then stretch with resistance to point of fatigue, rest and stretch less 20%. Engage and begin again…Isometrically pull back and straighten at same time 25All rights reserved © BoomerPlus ®2013

26. Wrists and Hands Alignment and Therapies Alignment Shoulder alignment (emphasis on rhomboids-bottom tips of shoulder blades move together) With your breath, create long torso: side of the body lengthens “clavicle-arm bones-scapula” 4 corners of hands with strong arch in the middle of palm creating space Importance of finger pads (tips of fingers) Pronation and supination Therapies Balance weight on 4 corners with wider stance and lateral rotation Create space: interlace fingers and dorsiflex wrist with bent elbows (with partner too) Claw fingertips (no thumb hypertension) Thumb on top and index finger on bottom--- hold phalanges and pull on metacarpal Hold 4 th and 5 th metacarpal and move back & forth Manually rotate arms as you open and close fists Shake hands and create space in wrist for yourself and with assist Clawing towards center of palm to engage Use index metacarpal when palms are on a flat surface 26All rights reserved © BoomerPlus ®2013

27. Some Specific Injuries of Wrist and Hand  Chronic repetitive actions in misalignment refer pain to thumb, index finger and middle finger  C4 and C5 and annular ligament encircling radius near elbow joint can refer pain to wrist (sometimes with numbness)  C2, 3 and 4 can impinge median nerve at your neck and shoulder area creating tingling and numbness  Always check tightness in shoulder girdle; bottoms tips of blades together; are soft tissues stressed? Carpel Tunnel Syndrome: numbness in palm, thumb, index finger, middle finger, ½ ring finger; median nerve being squeezed-need to create space—Median nerve is squeezed and compressed; can be mis-diagnosed: work on alignment of shoulder girdle and elbow Therapies: With hand on forearm, move fingers; open and close fists  Lengthen side body with breath; align hand; create space: pull above wrist to forearm  Check upper arm is rotating laterally and forearm is rotating medially  Stimulate blood flow and lymph: thumb on top and index finger on the bottom and hold phalanges and pull on metacarpals; hold 4 th and 5 th metacarpals,move around Ganglion cyst: Hand collapsing—Hollow palm and work flexor muscles on back with shoulder alignment Dupuytron’s contraction: fingers get bent and tendons in palm get swollen and bulge Therapies: Massage hand to break up scar tissue, increase blood flow and lymph and range of motion  Claw on table and draw hand back—use active resistance energizing tissues  Put fingers over edge of table and drag back; rock back and forth with body  Rotate hand away from thumb Thumb pain: isometrically pull thumb toward fingers and lengthen Trigger Finger: Excess buildup of tissue: Same therapies as Dupuytron’s contraction; flex against resistance Therapies are excellent for arthritis with massage 27All rights reserved © BoomerPlus ®2013

28. Chair Sequence with Therapeutics for the Upper Extremities  Referee signals with laughter: created by Janet Rae Humphrey  Almost all postures using BoomerPlus® “Fundamentals of postural alignment” can be learned sitting in a chair and lying down. 28All rights reserved © BoomerPlus ®2013

29. Health Issues and their Therapeutics Multiple sclerosis: Multiple sclerosis (or MS) is a chronic, often disabling disease that attacks the central nervous system (CNS), which is made up of the brain, spinal cord, and optic nerves. Symptoms may be mild, such as numbness in the limbs, or severe, such as paralysis or loss of vision. The progress, severity, and specific symptoms of MS are unpredictable and vary from one person to another. Parkinson’s disease: Parkinson's disease is a progressive disorder of the nervous system that affects your movement. It develops gradually, sometimes starting with a barely noticeable tremor in just one hand. But while tremor may be the most well-known sign of Parkinson's disease, the disorder also commonly causes stiffness or slowing of movement. Depression: Depression is a medical illness that causes a persistent feeling of sadness and loss of interest. Depression can cause physical symptoms, too. Anxiety: Anxiety is a feeling of fear, worry, and uneasiness, usually generalized and unfocused as an overreaction to a situation that is only subjectively seen as menacing… Definitions: Mayo Clinic All rights reserved © BoomerPlus ®201329

30. Actively Mobile and Chair with Therapeutics Theme and Alignment Focus Centering and Breathing technique(s) Warm up Postures Apex posture: in relationship to alignment and theme Cool down Breathing technique(s) Relaxation All rights reserved © BoomerPlus ®201330

31. BoomerPlus® Yoga: Homework for Module 3 Choose a health Issue and design a therapy (may design more than one) Prepare to teach for 10 minutes (group or one to one) Tools: earplugs; glasses; ‘added weight’ Qualities: snoozing; laughter; encouragement; repetition; attention and more… Additional homework:  Case studies—gardener, baseball player, person in wheelchair  Practice breathing techniques  Observation and assessment in daily activities All rights reserved © BoomerPlus ®201331

32. Outcomes with the BoomerPlus® Trainings: Knowledge and Confidence for the Educator; Wellbeing for the Student Less pain More capable Greater strength More ‘space’ in body More ‘centered’/balanced More aligned Insight into self; self motivation Protected and safe All rights reserved © BoomerPlus ®201332

33. BoomerPlus® Trainings’ Bonus Benefits Inspiration/Attitude Life affirming Importance of emotional well being Importance of strength, balance & flexibility Community For the healthcare providers and educators: sharing and gathering of information, more advanced education, up-to-date therapeutic and rehabilitation techniques Build a data center All rights reserved © BoomerPlus ®201333

34. BOOMERPLUS® ……Your Way of Life A health and wellness revolution Creating a lifestyle ‘under one roof’ Feel better/the best in years! Inculcate* community; a sense of belonging; ‘humanity as one family’ Set an example for children and grandchildren Set an example for your business: co-workers, employees, employers All rights reserved © BoomerPlus ®201334

35. References and Study Guide Anatomy and Therapy trainings with Martin Kirk Doug Keller: Books and Live Teachings Iyenegar: Books and Live Teachings Early editions of Anusara Teaching Manual Tom Myers: Anatomy Trains Liz Owen: “Yoga for a Healthy Back” –Shambhala 2013 Lissa Rankin: “Mind over Medicine” Liz Koch: “The Psoas Book” Yoga Glo Teachers: Elena Brower, Tara Judelle, Mark Holtzman, etc. Observe and Assess at the grocery store, post office, movies, park etc… Go ‘within’ and close your eyes and feel! 35All rights reserved © BoomerPlus ®2013

36. Functional Anatomy of the Shoulder Girdle Bones: manubrium, clavicle, scapula Stabilizing muscles: trapezius, rhomboids, levator scapulae, pectoralis minor, serratus anterior Deltoid: abduction, flexion, extension, rotation Shoulder joint: glenohumeral joint—glenoid cavity; head of the humerous (arm bone) Acromion: The outer end of the scapula, extending over the shoulder joint and forming the highest point of the shoulder, to which the collarbone is attached. Also called acromial process. Rotator Cuff Muscles: subscapularis (medial rotation), supraspinatus (abduction), infraspinatus (lateral rotation), teres minor (lateral rotation) Labrum: a band of cartilage that encircles the shoulder socket 36All rights reserved © BoomerPlus ®2013

37. Muscle Actions of the Shoulder Girdle in Daily Life Trapezius: changing overhead light bulb; painting ceiling Rhomboids: pulling drawer open Latissimus dorsi: pushing on arms of chair to get up Levator scapulae: carrying heavy shopping bag Pectoralis major: putting on roll deodorant from opposite side Pectoralis minor: push up on arms of chair to get up Serratus anterior: reaching up to open a high window Deltoids: reaching for can off high shelf Subscapularis: tucking back of shirt into pants Supraspinatus: holding shopping bag away from body Infraspinatus/Teres minor: brushing back of hair 37All rights reserved © BoomerPlus ®2013

38. Functional Anatomy of Neck & Head Cervical spine C1, dens, C2 Sphenoid bone Hyoid bone Pineal gland Occipital bone Cerebralspinal fluid 38All rights reserved © BoomerPlus ®2013

39. Functional Anatomy of the Arms and Elbows Arm bones: humerus; radius; ulna Arm muscles: biceps brachii; brachialis; triceps brachii Forearm flexors & extensors Elbows: ulnar collateral ligament; radial collateral ligament; annular ligament… 39All rights reserved © BoomerPlus ®2013

40. Muscle Actions of the Arms in Daily Life Biceps brachii: picking up shopping bag Brachialis: bringing food/drink to mouth Triceps brachii: pushing a door closed Brachioradialis: turning corkscrew Pronator teres: pouring liquid Flexor carpi radialis: pulling rope towards you Palmaris longus: grasping glass without handle or small bowl Oppanens pollicis: picking up small object Extensor carpi radialis longus/brevis: kneading dough/typing Anconeus: pushing object at arm’s length Flexor carpi ulnaris: pulling an object toward you Extensor carpi ulnaris: cleaning windows A 40All rights reserved © BoomerPlus ®2013

41. Functional anatomy of the Wrists and Hands Metacarpals: the knuckles of the hands Phalanges: bones that make up the fingers and toes Median nerve: one of the 5 main nerves originating from the brachial plexus; passes through the carpel tunnel Carpal bones: wrist bones All rights reserved © BoomerPlus ®201341