Yoga pants for older women

Pilates for Older Women

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hi everyone this episode is for Pilates

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teachers who may be working with older

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female clients in your studio you might

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be wondering what exercise choices to

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make so I’ve chosen a few for you to get

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started with so in working with older

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female clients some things to maybe

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consider and think about kind of a

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continual reminder for them breathing

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we need to de-stress some of these women

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they might be feeling stressed in life

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and with just environmental issues and

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things axial elongation so meaning from

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the tailbone to the top of the head this

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is great for posture goes back to

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breathing because it opens up the lung

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and upper ribcage cavity we want

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mobility of the spine and through the

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hips and the lower back as aging starts

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to set in these are areas that do start

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to get and feel a little stiff we want

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to energize these women and empower them

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to keep working out and feeling good and

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confident so one of the first exercises

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that I’d like you to try and give them

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give them is just a simple breathing

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exercise so placing the hands on the

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side of the ribcage up high this is

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where the lungs are they’re not down

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here you’re just going to do a light

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pressure of your hands you can do this

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on your client or have them do this for

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themselves and just have them sit

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comfortably I’m on the floor but you can

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sit in a chair or on the table somewhere

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and you’re just going to focus the

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breathing with the axial elongation of

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their spine so nice breath in through

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their nose and just a nice simple exhale

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so again you’re encouraging breath

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you’re encouraging this to calm them

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down to focus their mind get them in

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touch with the center of their own body

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I don’t know three to five repetitions

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to get them started let them feel the

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expansion of their ribs let them empower

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that for themselves so the next exercise

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we’re going to work on is the pelvic

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curl and I’m lying down on the floor for

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this one and you will want to depending

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they may want a little cushion for the

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back of their neck or not depending on

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their alignment and that you can study a

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little bit more in detail I’m going to

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show it without the pillow first or

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without the towel and as the person

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starts to get a little older and go

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through life they their backs start to

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stiffen and get a little little less

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mobile so pelvic curl again you’re

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focusing the articulation of the spine

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and you’re giving that sense of the

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rolling up and down of the back and you

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can also introduce some posture

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correction here and have them open up

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through the collarbone keep their arms

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press down and again you’re thinking and

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telling them mobilize you want to

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energize and articulate as many sections

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of your spine as you can they don’t have

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to come up too high to get the benefit

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out of this they might only be able to

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get just in through their lower back and

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that might feel really good for them

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just to start with this low off the

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floor movement as they get stronger you

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can go higher you also want to tell them

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this is for toning because the older

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gals don’t want to tone their backside

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to strengthen in through their back

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muscles and if in some way this is a

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little bit of a balance exercise as well

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so again pelvic curl for mobilizing

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primarily side-lying this one you will

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want to use a little pillow or a towel

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I’ve got a towel here and I’m going to

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start with my arm long and the towel

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right between my head and my arm older

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gals need balance work and although I’m

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down on the ground this is a form of

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balance and you’ll see why if you start

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with their legs out straight and just

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have them locate the side of their

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pelvis so that they’re really on the

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whole side line of their body very often

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they’ll interpret it and they’ll be back

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here somewhere that’s not really on

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their side so when they are on their

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side there’s a slight feeling of rolling

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forward and that’s the right place to be

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and there you’re going to focus on

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balancing in that position when they’re

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in the right place they’ll probably

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start to feel the workout across their

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abdominal wall and into their back

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muscles okay so there it again we get

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that Center work the elongation through

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the top and the bottom of the body and

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balance and concentrate so exercise

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choices that you can do from here are

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just simple little lifts of a leg and

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lower so bringing in the concept of

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working their hip joints and

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strengthening muscles around the side of

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their hip and their low back I’m just

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showing a couple exercises or choices

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with each one you can do two legs at the

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same time

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this requires a lot more strength a lot

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more balance and control and lower but

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they have to concentrate on staying long

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and balanced so putting their brain to

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work with these exercises and down and

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they’ll don’t feel the tone and the any

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aesthetic workout the concept of their

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their exercise as well so I’m going to

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bend the knees and show a really nice

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one for hips again is opening closing

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you see these in a lot of traditional

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Pilates classes why these this is for

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external rotators as we age we start to

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turn in and go into internal and

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gravity’s forcing us down and in so this

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is working the opposition of that

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pressing the hip out the femur out you

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can always lift holding there and add

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little circles this is great again to

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feel the work in the thighs and the

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glutes but again it’s the hip joint

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really strengthening that joint this is

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so important for all women but

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especially as we start to age and I’m

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making sure to go both directions with

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the hip circle huge concept for me as

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hip extension so what I’m going to do is

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take that working leg and reach it

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behind and that’s I tell the gals this

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is like walking taking a really long

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walk and their stride and then taking

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the arm into an oppositional reach they

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love the stretch it’s a great place to

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focus on some breathing again that

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feeling of length and strength but then

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you can start adding little movements

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through the leg having them concentrate

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on their Center pulling their navel to

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spine all of our Pilates concepts there

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we go and you can lift and do pulses you

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can do circles you can get creative with

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this but the concept is the hip

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extension to open up this line in this

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joint and then bringing it back in don’t

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forget to do both sides I’m not going to

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show that right now so one other big one

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is back strength and posture and

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specifically right around the shoulder

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blades so this I think is best to have a

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little towel or pillow so I’m going to

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put it out here I’m going face down so I

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won’t look at you for this one and I’ve

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just got my forehead on it you can have

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their hands either right by their

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shoulders

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or if their shoulders feel ok to have

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their arms long I’m actually going to

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show you here with the hands right out

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the side of my eyes so the scapula

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retraction why this is so important

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gravity is forcing shoulders forward

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women are getting slumped shoulders this

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way right away as I’m flat I want to

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just move those shoulders back and down

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the back so there is some squeeze that’s

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happening around just say the bra line

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that’s an exercise in of itself and you

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can release get them started with the

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scapular retraction and then start to

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add an additional float of the head

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there’s the axial elongation again out

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the head and out the tail and bringing

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that down in between each one go ahead

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and let them relax so they feel the

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contrast of shoulders back and down the

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float for a little extra work and work

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out really the strengthening for the

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upper back have them lift their arms and

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then you can lower the whole concept

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down we’ll do just one more

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scapular retraction little head float

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and arms I’m just going to hold and you

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can have them hold ask them to visualize

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the posture that they might be

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interested in having a really nice long

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neck and lowering down a great exercise

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to strengthen primarily the upper back

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if they’re ready someday they might be

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able to move more into a traditional

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Swan and coming down you’ll know when

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they’re ready to to work on that

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exercise and this is another one for

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balance so I’m coming on to all fours my

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hands and my knees and a lineup for

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these gals

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everybody is shoulders right over the

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wrists you’ll see often that they’ll get

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started possibly in a form like this

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just see if you can go back to axial

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elongation sometimes even balancing a

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stick on the back of their body across

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their head and back to their tailbone

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and I’m going to go with a few different

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things in this position some more

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mobility which would be the cow and the

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cat so here’s the cat you’re again

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emphasizing on moving the spine

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breathing feeling the abdominal muscles

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tone and pull in remember a lot of these

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older gals haven’t moved much if they’re

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fit they’ve moved a lot but sometimes

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you’ll get a very decondition body and

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this is a brand new experience for them

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you want them to feel successful there

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might get tired on their wrists so give

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them a little break now and again

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sit back tell them this is great for

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bone loading because it is it’s a

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weight-bearing exercise on their arm and

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their wrists you might want to just

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incorporate one leg extension the hip

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extension you can add leg lifts you can

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do both sides of course if they’re

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really showing signs of strength and

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control and balance you can have them

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stand with both feet I would suggest one

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at first important one is ankle

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flexibility so you want to rock on the

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ankles of it this is the ankle pumping

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continues to load their wrists and

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you’re getting that nice sense of length

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in through the spine and don’t forget to

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do both sides all right so a couple

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other things that are very important for

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your older female client is their sense

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of balance and being steady on their

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feet flexibility of their ankles is

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really important as well so I’m standing

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with my feet just apart parallel I’m

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using a dowel or a gondola Pole you can

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use a broom stick or just any old stick

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is fine they may not need this but if

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their balance is really shady and they

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not confident let them hold on to this

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or stand against a wall so all you’re

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simply doing is the the heel lifts up

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and down just transferring weight to the

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front of the foot so this works our

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balance or coordination a little bit

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focus reintroduce and bring them back to

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axial elongation for added posture

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emphasis you can do one foot so heel

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down and then the opposite heel down

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you’re going to work on their alignment

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so from their hip and their knee their

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ankle making sure they’re not cheating

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their alignment rolling and or rolling

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out so the hip hinge concept is

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incredibly important for older female

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clients

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I’ll show you here so I’m just going to

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point my knees straight ahead

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I’m hinging at my hip joint bending the

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knees slightly so this what this is

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doing is loading the back muscles

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postural II here again the strengthen

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through the legs and the hips and you

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can have them hold or you can have them

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move through it which would be something

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like this a bend a hinge and unhinge and

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straightening doesn’t have to be fancy

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but this will be a lot of work for them

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you’ll you’ll see some interesting

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deviations in their pelvis they may

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hinge and like that so again if you

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think about posture with these clients

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you want to emphasize that length from

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head to tail you can have a pulse

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you’ll get creative but the concept is

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the hip hinge and then lastly have them

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stand on one leg just standing is hard

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you want them to feel successful and

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coordinated and balanced that’s what

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they’re looking for make sure you do

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both sides and you can add some

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variations especially if they’re holding

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on to a stick or a wall lifting a heel

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off and off the ground you can have them

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close their eyes you can have them turn

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their heads and look around for

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vestibular training you can find more

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resources about these classes on valadis

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any time but these are just a few

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examples for your senior client

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thank you for watching this episode of

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an exercise program designed for you the

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Pilates teacher to work with your senior

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or over 50 clientele please subscribe to

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our channel don’t forget this very

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important to us and if you’re interested

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in watching more full-length classes of

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Pilates and workouts and workshops come

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to Pilates any time comm we’ll see you

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soon

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ladies anytime is a virtual Pilates

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studio where you can take real classes

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with real students we offer classes at

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all levels and we add about five new

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