1. The Mind/Body Connection: Basic Standing And Seated Stretching

2. Program Objectives After this presentation, you will be able to: Assess readiness to safely begin a new exercise program Describe standing and seated stretching exercises Practice the exercises regularly

3. Physical Activity Readiness Questionnaire (PAR-Q) To find out if you can safely begin a new exercise routine, answer yes or no to the seven questions from the PAR-Q on the next slide.

4. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? Do you feel pain in your chest when you do physical activity? In the past month, have you had chest pain when you were not doing physical activity? Do you lose your balance because of dizziness or do you ever lose consciousness? Do you have a bone or joint problem that could be made worse by a change in your physical activity? Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? Do you know of any other reason why you should not do physical activity?

5. . Stretching Exercise Safety Stretching exercises should be done after you do strength or cardio (endurance) exercises If stretching is the only type of exercise you do, always warm up first

6. Stretching should never cause pain Mild discomfort or a mild pulling sensation is normal Stretching Exercise Safety

7. Sitting in Correct Posture Locate a chair that fits your body. You should be able to : Sit with buttocks touching the back of the chair Distribute body weight evenly on both hips Place a rolled up towel at your lower back to provide lumbar support if needed Bend knees at a right angle Rest feet flat on the floor

8. Standing in Correct Posture Shoulders are back and chest is forward Head is upright and straight Stomach is tucked in, without tilting the pelvis forward or back Feet are hips width apart: (legs fall straight down from the hip)

9. Correct Seated Correct Standing Posture Posture

10. Two Warm-up Exercises Do warm-up exercises for at least five minutes prior to stretching.

11. Upper Body Seated Stretches

12. Cable Stretch

13. Diagonal Neck Stretch

14. Shoulder Shrug

15. Executive Stretch

16. Hand and Finger Massage

17. Wrist Stretch

18. Upper Body Standing Stretching Exercises

19. Upper Back/Shoulder Stretch

20. Upper Back Stretch

21. Shoulder Stretch

22. Lower Body Seated Stretches

23. Foot Rotation

24. Point and Flex Ankle Stretch

25. Seated Forward Bend

26. Seated Twist

27. References: Administration of Aging (2006). A matter of balance: Managing concerns about falls, volunteer lay leader model (Handout3.2). Portland, ME: MaineHealth’s Partnership for Healthy Aging. American Cancer Society (2008). Meditation. Retrieved on September 24, 2010 from http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/MindBodyandSpirit/meditation http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/MindBodyandSpirit/meditation American Heart Association. (2011). Exercise (physical activity) for older people and those with disabilities. Retrieved on January 31, 20111 from http://www.americanheart.org/presenter.jhtml?identifier=4557http://www.americanheart.org/presenter.jhtml?identifier=4557 Burnham, D. (2004) Calming the storms: your body’s response to stress (HEELDB.804a). University of Kentucky Cooperative Extension Service. Retrieved on January 24, 2010 from http://www.ca.uky.edu/HES/FCS/factshts/HEEL-DB.804a.pdfhttp://www.ca.uky.edu/HES/FCS/factshts/HEEL-DB.804a.pdf Cleveland Clinic. (n.d.) Stress and emotions. Retrieved September 24, 2010 from: http://my.clevelandclinic.org/heart/prevention/stress/default.aspx http://my.clevelandclinic.org/heart/prevention/stress/default.aspx Cleveland Clinic. (n.d.) What is stress? Retrieved October 8, 2010 from: http://my.clevelandclinic.org/heart/prevention/stress/stressheart.aspx; http://my.clevelandclinic.org/heart/prevention/stress/stressheart.aspx Convertino, V., et al (1996). Exercise and fluid replacement. Retrieved on September 26, 2010 from http://www.acsm.org/AM/Template.cfm?Section=Past_Roundtables&Template=/CM/ContentDisplay.cfm&ContentID=2833 http://www.acsm.org/AM/Template.cfm?Section=Past_Roundtables&Template=/CM/ContentDisplay.cfm&ContentID=2833 Goldstein, E; Stahl, B.; (2010) A Mindfulness-Based Stress Reduction Workbook. New Harbringer Publications, Inc. Oakland, CA. Mitchell, T. (n.d.) Breathing for health: breathwork and breath control. Retrieved October 1, 2010 from http://www.working- well.org/articles/pdf/BreathingMethods.pdfhttp://www.working- well.org/articles/pdf/BreathingMethods.pdf National Cancer Institute. (2010). Other ways to control pain. Retrieved on September 24, 2010 from http://www.cancer.gov/cancertopics/coping/paincontrol/page8#i9 http://www.cancer.gov/cancertopics/coping/paincontrol/page8#i9

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29. Lynn Blankenship, BS, MAE Metcalfe County Extension Agent for Family and Consumer Sciences Nicole Peritore, MS Extension Coordinator for Get Moving Kentucky June 2011 Copyright ©2011 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include his copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. Graphics: Microsoft Office