To The Floor Series – As we age our natural fear grows. Gone were the days of throwing caution to the wind and taking risks. This subtlety of change is often unnoticed until we are faced with kneeling down and we hear ourselves analysing risks and then avoiding situations and scenarios. It is not unusual to hear “you can get me on the floor but you will never get me off it.” Working on trust and building relationships help to build confidence to move well.
To The Floor
This section is around feeling safe getting to the floor and off the floor.
Step backwards and across the midline or centre of the body. There is a big space between front leg and back leg. Back heel is lifted, back knee bent as you descend.
As you lower down, twist to the right, centre and left, centre then rise up. Looking for quite a big crossover of the leg so you may feel tension around the knee. Listen to your body. Repeat 6-10 times on one side and then switch sides. Come into position slowly and safely to support the knees and balance.
Setup is important – consider foot positioning. Listen to your own body. What is working well? When you start this it may take several repetitions to relax and let the knee descend to the floor. Some customers may not like this movement so use your skills to adapt. Once you have repeated the movement several times, allow the body to freely use the arms to maximise the stretching in the movement.
Transition to a wide base of support
Lateral Lunges and Diagonal Lunges
Capturing all planes of movement
Wide step out to the side, land lightly and then sink into your bottom, push off the foot and come back to the starting position. Then step back into the diagonal and reach with arms.
Start small and grow the space you are moving in. This is building brain confidence.
Set up – be near a wall or a chair because one foot is going to be as close to the wall as possible. Kneel on the cushion close to the wall, then put the front of your foot which you’ve already stretched up on the wall. The other leg will step into a lunge forward.
Quads Reach Over
Use your cushion to support the knee on the floor
Take a few moments to settle and breathe into the position. Breath holding is common in deep stretches so remind them.
Arms flow Combo (optional)
Like a wave in action – float the arms upwards, lifting the chest up.
Rotate R/L elbows up at 90 that’s it, rotate. Lateral Flex and Reach R/L. Stretch low R/L
Repeat the set up on the other leg.
Transition to Childs Pose and settle