[Adeline Farrington]

Hello Happy Feet community!

I hope that everyone who was able to join us for week 6: Resistance Training for Balance- part 1, enjoyed themselves and felt like they got a good workout! If there were exercises you liked, did not like, or have any exercise requests for future sessions, please share your feedback on this post. You might feel a little tired and sore from the workout- and that’s okay! Please remember to give yourself a day or two to rest, and incorporate stretches throughout the day to encourage blood flow and recovery to your muscles.

Attached in this post is the weekly workout handout that includes the warm-up, resistance, and cool-down exercises we completed in our session. You will find pictures and detailed descriptions for each exercise, and a modification for each with pictures. Feel free to use this forum if you have questions about the handout!

We encourage you to practice these exercises at least twice before the next session, so that you come prepared and ready for next week. Next Thursday we will continue with Resistance Training for Balance – Part 2, so come prepared with your resistance bands, a smile and maybe a little extra water! You will also need a small pillow, sweatshirt, towel, or blanket for you to step onto, so make sure you have that ready.

If you have any other comments and concerns, you can reach out to me directly through my email at farringtona3@upmc.edu.

Have fun and always remember to be safe!
Adeline

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[Pat Corvini]

Hi Adeline,

Thanks as always for the handout and the video! I had a couple of questions….

1. “Around the world” lunges: The description in the handout says to do this with a band around the knees. I’m guessing this might be an error? (Or rather, since the pictures & video/demo didn’t use a band: is that actually intentional, as something to work up to?)

2. Step-ups onto pillow etc: Handout says to step back with the first foot; in the video you specified (and Cara demonstrated) stepping back with the second foot (i.e., up with the right, down with the left.) If the latter (video version) is indeed what is intended, then (2a) are we meant to center our weight between the two feet before stepping back? or just keep the weight over the first foot?

3. Step-ups again: Cara had shoes off for this in the video; was this just to keep street shoes off that particular cushion? or is it better, functionally, to do this exercise barefoot or in stocking feet vs. in shoes? I’m a little unclear on what the goals are here. The handout mentions an “uneven” surface; is it also desirable that the surface be unstable, i.e. something that moves/rocks/squishes or conforms to being stepped on? Is it desirable that the object be capable of sliding on the floor?

Sorry for the late questions, I’d hoped to be there for the session tomorrow but unfortunately I have a conflict again.
Many thanks (and to Cara as well),
–Pat

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