Save the date for Oct 21 and reserve your spot for a talk by neurologist Dr Maria Ospina. Visit www.eventbrite.com/e/neurologist-dr-maria-ospina-presenter-and-questions-tickets-169636414081 for more information and to reserve your place.
Frontal Plane: Abs Above and Below the Belt
As we let our muscles decline (sarcopenia) and look down on the floor, rounding our backs and leaning forward, our organs slip into our abdomen to fill the loose pouch, along with junk food weight gain! So last month, we worked on posture improvement. This month, let’s address the core and frontal plane.
1. Stand with feet together in a squat position, hands together at heart center. Turn at the waist, and look over your shoulder. Hold for five slow exhales, pulling in your abs. Repeat five times on each side to start. Work up to eight, then 12, then 15 two times.
2. Sit on the very front of a chair, have weights in hands, with hands together in front. Lean back, inhale, abs are relaxed. Start with abs tight, exhale and turn, and bring weights to the hip on one side. Hold for one breath, then bring back to center on the inhale. Repeat on the other side. Switch from side to side. Repeat five times on each side to start. Work up to eight, then 12, then 15 two times.
3. Modified Plank: Hands and elbows on counter, chair, or floor; bring shoulders directly above elbows. Hips are down (not in an “A” position). Look straight, ears above shoulder, shoulder above hips, which are above knees, which are above ankles. Your body is in a straight, plank-like line. (Hence the name plank!) Inhale into the lungs with abs relaxed; start to exhale and pull in the abs. Hold to the count of 15. Work up to a count of 90. More risky, lean to each side after the forward plank.
Always keep your sternum up. Those of you who have done bootcamp know what I mean. If not, breathe into the lungs and feel the front of the chest lift. For posture, this is better than pulling your shoulders back and jutting your chin. Come to class to learn more and have fun!
Our class is Tuesday and Thursday at 1:30 p.m. in the SaddleBrooke One Arts and Crafts Room 3, two days a week. Twice a week is really not enough, as members would benefit greatly from participating in two additional sessions a week. Exercise, along with the medication for Parkinson’s, is the most effective way to delay the progression of the disease, and it helps with a better quality of life!
Go to www.silversneakers.com to check if you have coverage in your health policy, or you can call the number on the back of your insurance card. It is not provided by Medicare.
For AARP, United Healthcare, and other insurance plans, go to uhcrenewactive.com/home.
Blue Cross and other plans can visit www.silverandfit.com.
Contact the club vice president, Hans Von Michaelis, at 303-549-4480.
The annual club dues are $10.
We are listed in SaddleBrooke One under exercise and support. We have quarterly support and educational meetings on the third Thursday of the month from 1:30 to 3 p.m. in SaddleBrooke One Arts and Crafts Center Room 3, next to the gift shop. All are welcome!
Visit www.pmdalliance.org for Parkinson’s information and support.
Contact me, BIG/PWR! Certified Trainer Vera Shury, at 520-275-8755 or [email protected]