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Chair strength for mobility liberty science llc

Vera Shury
Vera Shury

This document provides exercises and techniques for a chair exercise program designed to improve mobility, balance, and voice. The program includes warm up exercises like seated jumping jacks and exercises to work the quadriceps and triceps muscles. Cool down exercises focus on moving the tongue, lips, teeth, and jaw while exaggerating movements and saying specific letters and sounds. References for the techniques are also provided.

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Chair Exercise for Mobility & Base for Balance Designed for Columbia & Lake of the Ozarks, MO Groups Leaders: Patsy & David Dalton Vera Shury B.A., C.F.T.,S.D.,A.C.H.M. Liberty Science LLC 520-275-8755 息copyright 2013
Warm up muscles and let body get good support for aligning bones, muscles & ligaments
Warm up & Aerobic Moves Breathe deep Zip the lip Inhale with lips closed 6 breaths (then yawn clasp hands behind head and stretch) Tennis ball in hand make 2 circles & follow with eyes (to work eye muscles) Lean side to side (strengthen & stretch lats) 30 Seated Jumping Jacks (leg moves kick up aerobic benefit strike with the heel to stretch the hamstring)
The 2 Muscle Areas to Stay Mobile Work up to 30 or More Repetitions Quads To start use band add ankle weights Triceps Straighten elbows (seated) OR Dip
Cool Down & Voice Use Decimeter (90 dec for group volume) 1 From behind the teeth slide the tip of the tongue back along the roof of the mouth, 2 Push the tip of the tongue into the cheeks 3 Move the tongue over your teeth in both directions, 4 Lick your lips smoothly both directions 5 Trill the tongue Next: Exaggerate movements & say the words> LIPS, TEETH, TONGUE, JAW (they use the parts) *Use specific letters to reactivate the correct biomechanical neuromuscular sequence & strength Feel the larynx in the throat move to confirm the correct biomechanics. G, K, and R are the letters that exercise the inside involuntary part of the throat. 12-15 repetitions & 2-3 sets; 2-3X a week say: GRA,GRE,GRI,GRO,GRU Then KRA,KRE,KRI,KRO,KRU B,P are the letters that help with the lip movements. say: BA,BE,BI,BO.BU Then: PA,PE,PI,PO,PU In a self rescue for something stuck it has been used effectively by repeating the sounds of GRK powerfully (Perky Parkies, 2008). Only try for a minute CALL 911.
References http://orthoinfo.aaos.org/topic.cfm?topic=A0066 6 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2 678108/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3 250347/ www.libertyscience.com vera@libertyscience.com

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Chair strength for mobility liberty science llc

  • 1. Chair Exercise for Mobility & Base for Balance Designed for Columbia & Lake of the Ozarks, MO Groups Leaders: Patsy & David Dalton Vera Shury B.A., C.F.T.,S.D.,A.C.H.M. Liberty Science LLC 520-275-8755 息copyright 2013
  • 2. Warm up muscles and let body get good support for aligning bones, muscles & ligaments
  • 3. Warm up & Aerobic Moves Breathe deep Zip the lip Inhale with lips closed 6 breaths (then yawn clasp hands behind head and stretch) Tennis ball in hand make 2 circles & follow with eyes (to work eye muscles) Lean side to side (strengthen & stretch lats) 30 Seated Jumping Jacks (leg moves kick up aerobic benefit strike with the heel to stretch the hamstring)
  • 4. The 2 Muscle Areas to Stay Mobile Work up to 30 or More Repetitions Quads To start use band add ankle weights Triceps Straighten elbows (seated) OR Dip
  • 5. Cool Down & Voice Use Decimeter (90 dec for group volume) 1 From behind the teeth slide the tip of the tongue back along the roof of the mouth, 2 Push the tip of the tongue into the cheeks 3 Move the tongue over your teeth in both directions, 4 Lick your lips smoothly both directions 5 Trill the tongue Next: Exaggerate movements & say the words> LIPS, TEETH, TONGUE, JAW (they use the parts) *Use specific letters to reactivate the correct biomechanical neuromuscular sequence & strength Feel the larynx in the throat move to confirm the correct biomechanics. G, K, and R are the letters that exercise the inside involuntary part of the throat. 12-15 repetitions & 2-3 sets; 2-3X a week say: GRA,GRE,GRI,GRO,GRU Then KRA,KRE,KRI,KRO,KRU B,P are the letters that help with the lip movements. say: BA,BE,BI,BO.BU Then: PA,PE,PI,PO,PU In a self rescue for something stuck it has been used effectively by repeating the sounds of GRK powerfully (Perky Parkies, 2008). Only try for a minute CALL 911.
  • 6. References http://orthoinfo.aaos.org/topic.cfm?topic=A0066 6 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2 678108/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3 250347/ www.libertyscience.com vera@libertyscience.com