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January 2021 Fitness Challenges

January 11th, 2021 Clairpointe Family Chiropractic is starting a fitness challenge for the new year. We will have two different fitness levels you can choose from, beginner and active. These challenges will run for 30 days, please take them at the pace that best fits your needs.  Below are the schedules that you may print and we hope you join us in kicking off a healthy new year!


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Fitness Challenge for Active Patients

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Chair Yoga for Patients with Limitations

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Chair Yoga Exercises

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Chair Yoga
Chair yoga is a general term for practices that modify yoga poses so they can be done while seated in a chair. These modifications make yoga accessible to people who cannot stand, lack the mobility to move easily from standing to seated to supine positions, or want a quick break from office work.

Many of the basic body mechanics of the individual postures remain the same. While seated on chairs, students can do versions of twists, hip stretches, forward bends, and mild backbends.  In addition to a good stretch, chair yoga participants can also enjoy other health benefits of yoga,  including improved muscle tone, better breathing habits, stress reduction, better sleep, and an improved sense of well-being.

General safety tips include the following: 
Breathe. Inhaling and exhaling with movement encourages muscles and joints to relax.
Sit upright with your shoulders pulled down away from your ears and your head in line with your spine.
Align the knee over your ankle to avoid putting too much pressure on the front of the knee. 


 Exercise Instructions

#1 Mountain 

  • Sit upright in a chair with your shoulders rolled down and back away from your ears. Keep your head in line with the spine.
  • Plant your feet on the floor directly under your knees. 
  • Place your palms on your thighs or down by your side, palms facing forward. 
  • Take long slow breaths. Inhale for a count of 3 to 5, then exhale slowly until all air is expelled.

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#2 Side Bend

  • From Mountain Pose, inhale and raise your right arm overhead with the palm facing inward and fingers pointed upward. 
  • Rest your left hand on the chair seat for stability. 
  • Slowly exhale and gently lean to the left. Keep a slight bend in both elbows. 
  • Inhale and return to center.
  • Exhale and lower your right arm.
  • Repeat on the other side.



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#3 Knee Hug

  • From Mountain Pose, bring your right knee toward your chest and place your hands just below the right knee. 
  • Hold for 3¬5 breaths. 
  • Repeat on the other side. *For a more intense move, lower the hands down to your sides.

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#4 Cow/Cat

  • From Mountain Pose, place both hands on your thighs.  Inhale, lift your chest and slightly arch your back.   Roll your shoulders down and away from your ears.
  • Exhale, pull your bellybutton inward and round through the upper back and shoulders.
  • Tuck your chin in toward the chest. 
  • Repeat the sequence 3¬5 times.

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#5 Helicopter 

  • From Mountain Pose, inhale and raise your arms parallel to the floor with palms facing downward. 
  • Exhale and gently twist at the waist to the right. 
  • Inhale and return to center. 
  • Exhale and gently twist at the waist to the left. 
  • Inhale and return to center.

Repeat the sequence 3-5 times.

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#6 Half Forward Fold

  • From Mountain Pose, inhale and raise both arms overhead with palms facing inward and fingers pointed upward. 
  • Exhale and lean forward from the hips until your torso and thighs form a 45° angle. 
  • Keep your back straight and head in line with the spine.
  • Hold for 3¬5 breaths. 
  • Inhale and return your torso to an upright position.
  • Exhale and lower your arms.

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#7 Reverse Chair

  • From Mountain Pose, slide toward the front of the chair with your hands resting on the thighs. 
  • Inhale and raise both arms overhead with palms facing inward and fingers pointed upward.
  • Exhale and push through your heels to stand into a high squat position. Keep the back straight and head in line with the spine.
  • Hold for 3-5 breaths.
  • Slowly lower back into Mountain Pose.

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#8 Warrior I 

  • From Mountain Pose, turn to sit sideways on the chair; face the right with both feet flat on the floor.
  • Keeping the right foot planted, straighten the left leg out to the side. Try to keep the left foot flat on the floor with both hips pointed toward your right knee.
  • Inhale and raise both arms overhead with palms facing inward and fingers pointed upward.
  • Keeping your hips pointed toward your right knee, exhale and slide your left leg behind you as far as it is comfortable. If it is too difficult to keep your left foot flat, turn your toes toward the chair and raise the left heel off the floor.
  • Hold for 3-5 breaths.
  • Slowly return to Mountain Pose and repeat on the other side.

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#9 Warrior II

  • From Warrior I, inhale and rotate your torso to open the hips toward the front of the chair.
  • Exhale and lower your arms until they are parallel to the floor with palms facing downward.
  • Hold for 3¬5 breaths.
  • Slowly return to Mountain Pose and repeat on the other side.

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CONTACT US TODAY

We look forward to hearing from you

Location

Find us on the map

Office Hours

Adjustment Hours: 7:30-9:30, 11:00-12:00, 2:00-3:00 and 4:00-6:00 (7:00 am on Wednesday's)

Business Hours

Monday:

7:30 am-12:00 pm

2:00 pm-6:00 pm

Tuesday:

Closed AM

2:00 pm-6:00 pm

Wednesday:

7:00 am-12:00 pm

2:00 pm-6:00 pm

Thursday:

7:30 am-12:00 pm

2:00 pm-6:00 pm

Friday:

7:30 am-12:00 pm

Closed PM

Saturday:

Closed

Sunday:

Closed

Business Hours

Monday:

7:30 am-12:00 pm

2:00 pm-6:00 pm

Tuesday:

Closed AM

2:00 pm-6:00 pm

Wednesday:

7:00 am-12:00 pm

2:00 pm-6:00 pm

Thursday:

7:30 am-12:00 pm

2:00 pm-6:00 pm

Friday:

7:30 am-12:00 pm

Closed PM

Saturday:

Closed

Sunday:

Closed

CONTACT US TODAY

We look forward to hearing from you

Location

Find us on the map

Office Hours

Adjustment Hours: 7:30-9:30, 11:00-12:00, 2:00-3:00 and 4:00-6:00 (7:00 am on Wednesday's)

Business Hours

Monday:

7:30 am-12:00 pm

2:00 pm-6:00 pm

Tuesday:

Closed AM

2:00 pm-6:00 pm

Wednesday:

7:00 am-12:00 pm

2:00 pm-6:00 pm

Thursday:

7:30 am-12:00 pm

2:00 pm-6:00 pm

Friday:

7:30 am-12:00 pm

Closed PM

Saturday:

Closed

Sunday:

Closed

Business Hours

Monday:

7:30 am-12:00 pm

2:00 pm-6:00 pm

Tuesday:

Closed AM

2:00 pm-6:00 pm

Wednesday:

7:00 am-12:00 pm

2:00 pm-6:00 pm

Thursday:

7:30 am-12:00 pm

2:00 pm-6:00 pm

Friday:

7:30 am-12:00 pm

Closed PM

Saturday:

Closed

Sunday:

Closed