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Additional resources for ABLE Bodies Balance Training

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In addition, stable, strong braced torsos reduce many kinds of back pain (McGill, 2007). In chapter 5, you will find descriptions of ABLE Bodies posture and core exercises to strengthen muscles that surround the torso. Legs Pick three to five ABLE Bodies strength exercises for legs. There are many leg muscle groups that merit consistent strength training; they are subdivided into six groups for discussion. I have listed them in order of priority. }}Quadriceps help strengthen and extend the knee, enabling participants to stand up from a chair.

These four categories were selected for their contributions to balance, mobility, and everyday activities. For more optimal balance results, I recommend doubling up on strength exercises for posture, core stability, and legs. Doubling up in one category is similar to doing two sets of an exercise. To summarize, for 2 to 3 classes per week, choose a total of 8 to 10 strength exercises from these target muscle groups, selecting at least one from each category. Torso Select two to three strength exercises for posture and core stability in each ABLE Bodies strength training session.

If you have a large, mostly frail audience, you will be limited regarding any standing and balance activities; unless you can arrange for extra staff, 20 some activities cannot be done for large groups in a timely, effective, and safe way. However, seated groups and seated/standing-by-their-chair groups, will still enjoy and benefit greatly from many ABLE Bodies core strength, posture, flexibility, and balance activities. It will not be difficult to derive an effective multicomponent program for your large groups.

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ABLE Bodies Balance Training by Sue Scott

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