WALL PILATES FOR SENIORS:+60 A Comprehensive Guide for Seniors to Building Strength, Flexibility, and Stability Through Low-Impact Workouts Supported by the Wall
?This book includes BONUS: WORKOUT TO LOSE WEIGHT IN 15 DAYS ? Are you tired of feeling limited by joint discomfort and
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English Pages 111 Year 2023
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- Mia
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- WALL PILATES FOR SENIORS 60+, Comprehensive Guide Building Strength, Flexibility, and Stability , Low-Impact Workouts by the Wal
Table of contents :
Table of Contents
INTRODUCTION
CHAPTER 1: INTRODUCTION TO WALL PILATES FOR SENIORS
Benefits of Wall Pilates for Seniors
Important Considerations And Precautions That Seniors Should Keep In Mind Before Starting Wall Pilates
CHAPTER 2: GETTING STARTED: ESSENTIAL WARM-UP AND STRETCHING
Importance Of Warm-Up Exercises For Seniors
Gentle Warm-Up Routine Focusing On Joint Mobility And Circulation
Stretching Exercises To Improve Flexibility And Range Of Motion
Proper Breathing Techniques During Warm-Up And Stretching
Tips For Adapting Exercises Based On Individual Fitness Levels
CHAPTER 3: THE POWER OF BREATH: IMPORTANCE OF PROPER BREATHING TECHNIQUES
The Connection Between Breath And Movement In The Practice Of Wall Pilates
Different Breathing Techniques
Practical Tips For Integrating Breath Awareness Into The Wall Pilates Routine
CHAPTER 4: BUILDING CORE STRENGTH AND STABILITY
The Importance Of A Strong Core For Seniors
Introduction To Core-Strengthening Exercises Using The Wall As Support
Wall Sit with Core Activation
Wall Plank
Wall Crunches
Wall Bridge
Wall Squats
Wall Push-Ups
Wall Side Plank
Wall Knee Raises
Engaging The Abdominal Muscles And Pelvic Floor
Wall Roll-Up
Wall Squats with Pelvic Floor Activation
Wall Bridge with Abdominal Engagement
Wall Plank with Knee Tucks
Wall Side Plank with Hip Lifts
Wall Leg Press with Abdominal Engagement
Wall Pike
Improving Balance And Stability Through Targeted Exercises
Single Leg Stance
Wall Squats with Balance
Wall Plank with Leg Lifts
Wall Side Leg Lifts
Wall Calf Raises
CHAPTER 5: ENHANCING FLEXIBILITY AND POSTURE ALIGNMENT
Understanding The Importance Of Flexibility And Posture For Seniors
Wall-Based Exercises To Improve Spinal Mobility And Posture Alignment
Wall Roll-Downs
Wall Angels
Wall Cat-Camel
Wall Side Bend
Wall Supported Spinal Twist
Wall Shoulder Blade Squeeze
Wall Child's Pose
Stretching Routines For Major Muscle Groups To Enhance Flexibility
Wall Chest Opener with Arm Reach
Wall Calf Stretch
Wall Upper Back Stretch
Wall Shoulder Stretch
Tips For Maintaining Proper Alignment During Exercises
CHAPTER 6: INCREASING STRENGTH AND ENDURANCE
Benefits Of Strength And Endurance Training For Seniors
Wall-Based Exercises To Target Major Muscle Groups And Increase Strength
Wall Sit
Wall Tricep Dip
Wall Shoulder Press
Incorporating Resistance And Modifications For Progressive Resistance Training
Techniques For Improving Cardiovascular Endurance
Balancing Strength And Endurance Exercises In A Well-Rounded Workout Routine
CHAPTER 7: IMPROVING BALANCE AND COORDINATION
Understanding The Importance Of Balance And Coordination For Seniors
Wall-Based Exercises To Enhance Balance And Stability
Single Leg Wall Stand
Wall Leg Swing
Wall March
Wall Heel-to-Toe Walk
Wall Balance Reach
Incorporating Proprioceptive Training For Improved Coordination
Tips For Maintaining Balance During Exercises
Progression Of Balance Exercises For Different Fitness Levels
Level 1: Beginner
Level 2: Intermediate
Level 3: Advanced
CHAPTER 8: RELIEVING JOINT PAIN AND PROMOTING FLEXIBILITY
Understanding Common Joint Issues In Seniors
Wall-Based Exercises To Relieve Joint Pain And Improve Mobility
Wall Hip Extensions
Wall Sit-Ups
Wall Lunge
Wall Arm Circles
Wall Heel Raises
Wall Step-Ups
Wall Figure-Four Stretch
Incorporating Gentle Stretches For Joint Flexibility
Wall Quadriceps Stretch
Wall Pectoral Stretch
Wall Glute Stretch
Modifications And Variations For Individuals With Joint Limitations
Tips For Safe And Effective Joint Exercises
CHAPTER 9: DEVELOPING A PERSONALIZED WALL PILATES ROUTINE
Assessing Individual Fitness Levels and Goals
Creating a Personalized Workout Plan
Incorporating Progress Tracking and Adjustments:
Tips for Maintaining Consistency and Motivation:
Long-Term Benefits and Sustainability of Wall Pilates for Seniors:
CHAPTER 10: BONUS: WORKOUT TO LOSE WEIGHT 15 DAYS FOR TRAINED PEOPLE
CONCLUSION
