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THE 21 EXERCISE TOOLS

The simple 21 Exercise Tools for lifelong comfort and ease are designed for all ages and abilities. These seated exercises, based on everyday movements that are natural and organic, focus on the healthy longevity of the body and mind.

The 21 Tools have creative, imaginative names, that are easy to remember. The movements stimulate playfulness, inventiveness, variety, polarity, sound, expression, words and include imagery and games. They are used to stimulate and release endorphin and engage the nervous system – ideal for all ages especially for senior fitness programmes.

  • #1 Juicy Joints

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    Joint Mobility

    Move upper & lower joints,
    together or separately.
    Circling, lifting up or down, rolling in or out.
    Shake, pulse or vibrate.
  • #2 Dive In!

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    Upper Body Strength

    Breast stroke, crawl, backstroke, side stroke.
    Diving down to floor, up to ceiling.
    Any swimming, diving or surfing strokes.
  • #3 Spelling “B” (for Body)

    All Five Areas of the Brain

    Write in the air with cursive or script.
    Make large letters with some body parts.
    Draw letters on the floor, with toes, heels.
  • #4 Front Row Orchestra

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    Multi-Skilling

    Pretend to play various musical instruments.
    Up and down, high and low.
    Use feet and hands to tap and keep time.
  • #5 Zoo-ology

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    Systematic Movement

    Imitate different animals, wild and domestic.
    Move boldly, timidly, powerfully, gracefully,
    noisily, expressively, stealthily, theatrically.
  • #6 Try Chi

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    Stability in the Ligaments/Joints

    Move with slow deliberate movements.
    Eyes follow hands like practicing Tai Chi.
    Resist the air as you push up, down, across.
  • #7 Yo Baby!

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    Flexibility

    Hold stretches as if practicing yoga postures.
    Create lines and angles with arms and legs.
    Stretch, bend, extend, rotate and flex your body.
  • #8 Body Math

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    Ability to Respond, React and Recover

    (The Three R’s)

    Tap, clap and count numbers aloud.
    Mix counting patterns and numbers.
    Fast, slow, up or down, in or out.
  • #9 Gentle Geometry

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    Neuroplasticity

    Challenge your brain by drawing circles,
    lines or triangles with different body parts.
    Small or large, alternate sides or same side.
  • #10 Rockin’ Rockettes

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    Hip Flexors and Lower Body Function

    Sharp kicks jazz style, lifting, pointing.
    Kick to corners to engage psoas muscle.
    Lift leg up and set down, fan sweeps.
  • #11 Spaghetti Spine

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    Spinal Flexibility: All 26 Working Parts of the Spine

    Rotate, bend, fold, shift, turn, spiral.
    Pulse body back and forward.
    Slither, wiggle, wave like seaweed or scarf.
  • #12 Express Yourself!

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    Mobility, Strength and Agility in the Entire Arm

    Act as if you are a traffic cop, artist, conductor.
    Move with drama/emotion, grace/power.
    Fast or Slow, both sides of body for polarity.
  • #13 “Power” Tools

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    Power and Leverage

    As if using tools for
    carpentry, building, gardening.
    Vibrate or shake.
    Side to side, swinging motions.
  • #14 Saving Face

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    Release of Tension in the Face, Head and Neck

    Exaggerate with crazy, silly faces.
    Rotate head, turn side to side.
    Stretch eye and tongue muscles.
  • #15 Balancing Act

    Balance and Fall Prevention

    Move head swiftly side to side, up/down.
    Press down on bended toes and drop heel.
    Lift leg and lower without touching floor.
  • #16 Breathe Out Loud

    Oxygenation of Cells

    Sing silly songs.
    Breathe long and slow, pant like dog.
    Softly, loudly make sounds of all kinds.
  • #17 Grab Bag

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    Dexterity in the Hands, Fingers and Wrists. (ADLs)

    Swiftly grab or catch imaginary objects.
    High/low, side-to-side, front/back.
    Reach under legs, sides and front of chair.
  • #18 Shake It Up Baby!

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    Myofascia/Connective Tissue

    Shake, vibrate, shimmy and tremour.
    With abandon and lack of self consciousness.
    Wave, relax/tense muscles.
  • #19 Team Fit

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    Muscle Mass and Coordination

    Pretend to play various sports with vigour.
    Use the full body.
    Visualise the way you have seen athletes move.
  • #20 Get Down, Get Up!

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    The Muscle of the Heart/Cardio Conditioning

    Seated, reach to floor/ceiling.
    Lower and raise body.
    Move up/down across heart line.
  • #21 Dance Party!

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    Emotional Expression

    Dance and party in your chair!
    With vigour, vitality and abandonment.
    Try different dance moves.