Exercise Routine

Meridian 50 PLUS  Stretch and Flex Exercise Routine

03/31/2020  Georganne Withey © 2020

Phase I

Deep breaths, sweep hands to clasped above head x 4

Look over shoulder x 2 each side

Ear to shoulder x2 each side + chin to chest x3, shoulder shrugs x5

Sweep motion arms

  1. Touch thumb to finger tips (count fingers) x1 each arm
  2. Wrist circles (count to 8) each wrist
  3. Fan out palm & fingers, out-relax x5

Arms out, wrist curls palms up x5

Arms out, wrist curls palms down x5

Sitting

March in place, while singing song

Ankle circles, forward and back x8 each leg

Spell word with foot (fifty plus or other) Do for each foot

Lift leg under knee for toe switch, each leg

  1. Toes in-out x3 circle down
  2. Toes up-down circle down
  3. Toes all 4 directions and reverse, then circle down

Option Stand up

Open the door with arms and hands.  Make bigger and count of 8

Arms out, palm up, circle small to large x8

Cross arm, head down, walk fingers x8 count

Arm back overhead, press upper arm or elbow x8 count

Opposite Cross arm head down, walk fingers x8 count

Opposite Arm back overhead, press upper arm or elbow, walk fingers x8 count

Arms out, palm down, circle small to big x8

Arm straight up

  1. Touch thumb to fingertips walk fingers x8 each arm side
  2. Wave and sing “Good Morning” each arm side.
  3. Stretch out, relax, palm and fingers (count 10) each side.

Side figure 8’s  one way x8 then reverse direction x8

Front figure 8’s one way x8 then reverse direction x8

High Low (Arms above head with hands clasped) figure 8’s x6 one way then reverse direction x6

Lift both legs then toe in-toe out x5 back and forth x5, side to side x5.

Legs up then Toe tips up heels down x5 then rock out feet on floor.

Legs up feet together Ankle circles to “Ring around the Rosie” one way then the other.

Sitting Arms in goal post position then rotate upper body one way to stop then other way to stop x2

Stand up, Then repeat the goal posts, hips straight rotate upper body. X2

Standing Side Bends hand to hip, raise opposite arm up and over each side x 2

Standing raise leg for circles x8 then Opposite leg circles x8

Head (Upper body) tilts (hands on hips) (Front down then up, then side down then up, then opposite side down then up, repeat x3, then go in opposite direction x3

Hip Tilts (hands on hips) (Tilt to the Front then to the side, then to the back, then to the opposite side then back to the front and repeat x3)  then all in the opposite direction x3

Then Hula hoop one direction for 5 seconds then in the opposite direction for 5 seconds

Break for Pulse Rate

Phase II (Aerobic)

Standing

Hand finger press (Pray) x 4

Back of hands press x 4

Curled Finger Pull x3 Reverse x3

Sitting:

Row your boat sung x2 + 4 extra endings

Leg lifts

  1. Each leg to side, and then back to front
  2. Both legs to side then back to front, each direction
  3. Both legs to side then all the way around, and back to front, each direction

Seated sit ups

  1. Back and forward x4
  2. Twist to side and back x4

Push and lifts middle body and hips (hands in back on edge of chair)  x5 Up and Down

Seated walks, forward and back x3

Seated Make it big, forward and back x3

Stretch Bands

  1. Leg lifts out and back x10, each leg
  2. Toe taps up and down x10, each foot
  3. Arm pulls across chest out and back x10
  4. Each Side arm out and back x8

Stand

End of band on floor under foot then, Arm pulls to shoulder first with thumb and second to palm, alternating between thumb and palm, x10, each side

Band Behind the back pulls x10  (Option, band on floor arm pulls, each side)

Gather band using one hand, each side

Put bands away.

Break

Standing

Squats X10 (short pause) then x10 more (or leg swings x10 each side)

Leg swings to “Swing Low sweet chariot” each side (once each)

Calf raises, arms sweep up to overhead hands meet, then sweep back down.

Feet forward x3

Feet out 45 degrees x3

Feet in (Pigeon towed) x3

Back leg raise to count of 10, each side

Knee kick raise, extend, lower (but don’t touch foot to floor on the down) x3, each knee

Pulse Rate

Break

Phase III (Cool Down)

 Standing,

Deep breath, sweep arms to overhead x4

Sitting

Forward lean, hands on thigh, chest forward, tuck chin in raise slowly, head last x 4

Chin push, each hand x2 (total 4)

Shoulder look, with opposite hand on shoulder, x2, each side

Ear to shoulder x2 each side

Arms out, close the door

Wrist curls palm up x5

Wrist curls palm down x5

Standing

Calf stretch each leg x10 count, work fingers

Hip or Quad stretch, each side, count of 6

Lunges, 1 foot in front, 1 foot to side, lined up straight, knee bent, arms out front and back, in balance x1 each side

Repeat lunges this time with deep breath x2 each side

Goal posts, hips straight ahead, rotate upper body, each side x2

Deep breaths, sweep arms to overhead, x4

Done!