Move Baby, Move! ™

This is a whole-body workout taking place in the comfort of a chair which allows us to include the well population as well as many who have varying levels of debility. There is really no impact which again is a reason that everyone can be included in this program. The participants feel a sense of accomplishment and It’s fun!

Breathing (roses/candles): Throughout Move Baby, Move!, we consistently give verbal cues and visual cues to help the participants focus on deliberate (intentional) rhythmic breathing. This helps to maximize Oxygen intake for delivery to the contracting muscles. This can be educational for everyone, but maybe especially helpful for those with pulmonary pathologies, including COPD, asthma, bronchitis, etc.

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1) Warm-up:

Shoulder rolls, prayer position, breaststroke, steering wheel, left lane, right lane, chin down, chin up, shin slides. 

These exercises focus on the scapulothoracic articulation, the glenohumeral joint, and the cervical vertebrae. Some of the supporting musculatures include the upper, middle and lower trapezius, the rhomboids, rotator cuff (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis), the pectoralis major, pectoralis minor, biceps brachii, triceps brachii, erector spinae, and Sternocleidomastoid among others.) During the warm-up, we focus on good postural alignment (within reason for those with significant postural deviations such as scoliosis or a fixed kyphosis). This is important for several reasons. Good posture is helpful in maintaining or restoring good balance during functional activities. It also helps the participants increase their tidal volume during inspirations throughout the regimen. Giving consideration to the sitting posture which is employed during Move Baby, Move!, Improved posture leads to improved muscular balance and therefore improved joint alignment and improved arthrokinematics. The low impact, repetitive movements help to increase synovial fluid production at the joint surfaces keeping them lubricated, nourished and healthy.

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2)  Hips / Thighs

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Double-tap right/left marching in place, single heel taps, marching it out, hip abduction, warrior pose.

While maintaining good postural alignment, this section progresses to the lower extremities increasing hip flexor strength, knee extensor strength, hip abductor strength and ultimately performing upper and lower extremity movements together to address coordination.

3)  Abs / Core

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Handclaps, toe taps with claps, knee lifts “tummy muscles”, knee lifts with claps, tap it out, side to side, deep breaths in, glut scoot to the edge of the chair, flowers/candles.

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These exercises target the hips, knees, and ankles while maintaining a stable core and contracted abdomen.  Some of the supporting musculatures includes the rectus abdominis, abdominal obliques, thoracic and lumbar paraspinal, quadriceps femoris, biceps femoris, the hip abductors and adductors, gastrocnemius, soleus, tibialis anterior and many others. 

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...continue

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