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Page 22 Thursday, February 25, 2010 The Southern Illinoisan

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Falls caused by animals lead to thousands of senior injuries.Animals make

exceptional friends and,for seniors, they oftenmake the perfectcompanions for activity,mobility support andlove. Unfortunately, theyalso have a knack forgetting underfoot, whichcan lead to serious injuryfor people with limitedmobility and slowerreaction times.

According to theCenters for DiseaseControl and Prevention,Atlanta, more than 21,000seniors are treated in theemergency room eachyear for pet-related falls— a number that accountsfor nearly 25 percent of allfractures, contusions,sprains and lacerationscaused by cats and dogs.

“Pets, particularly dogsand cats, can bewonderful companionsthat provide many healthbenefits for older adults,”said Dr. Thomas A.Cavalieri, a geriatricianand the dean of theUniversity of Medicineand Dentistry New JerseySchool of OsteopathicMedicine. “At the same

time, falls are aparticularly serious healthhazard for the elderly.When an older personfalls, there’s a one-in-three chance that theresult will be a fracture,which could mean anextended period ofconvalescence or evenpermanent disability orpremature death.”

Cavalieri says thatstudies show walkingdogs offers seniors much-needed cardiovascularfitness, and just having apet in the house isthought to lower bloodpressure, stave offdepression and lessenedsymptoms of Alzheimer’sdisease. Not all pets,however, are ideal matesfor seniors.

“Some pets, though,will present a hazard justbecause they are soattached to their owners,”Cavalieri says. “A dog orcat that likes to nap at itsowner’s feet can present atripping hazard,especially for olderindividuals who have lessof the strength andflexibility needed to

‘catch’ themselves whenthey begin to fall.”

Dr. Cavalieri offersthese tips for helping tosafeguard older friendsand family members frompet-related falls:� Make sure pets —

especially dogs — areobedience trained to walkcalmly on a leash and tonot jump on visitors.� Discourage pets from

lying next to beds at nightor at the foot of chairs.� Don’t leave pet toys in

the middle of the floor.� If you have an older

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The Southern Illinoisan Thursday, February 25, 2010 Page 33

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I n difficult times, thosewith fixed or limitedincomes are often the

first to feel pains in thepocketbook. When thegoing gets tough, thetough might think it’s OKto save by skipping onhealth care.

“I think we see that anytime the economy goesdown like it has, olderAmericans tend to cutback on their health care,”says Jordan McNerney,health media relationsmanager for AARP.“They’re the people thatuse the most health careand so they’re the oneswho are able to cut themost back.”

In a December 2008AARP survey of morethan 1,000 Americans 45and older, nearly one-fifth said they are either

not very or not at allconfident that they willbe able to afford medicalcare in the next year.Further, 15 percent saidthey have had to cut backon taking medications orfilling a prescriptionbecause they could notafford to pay for it.

Dr. Marie Bernard,deputy director of theNational Institute onAging, Bethesda, Md.,says stretching orskipping, or cutting outon doctor visits, can putyou at more risk.

McNerney points outthat skipping care orprescriptions can lead to aneed for more serioustreatment, which will bemore costly in the longterm. Instead, look forsafer ways to reducecosts.

Find ways to stay insured“The biggest thing is to

make sure that if at allpossible you can keepyour health insurance,”McNerney says. “If you’renot 65 yet and not onMedicare, this is wherefolks are really affected.We see that between 50and 64 is where a lot ofpeople lose their healthcare, whether it’s becausethey are laid off from ajob, they choose to start asmall business, they startfreelancing, and so theylose employer coveragebut they aren’t yetcovered by Medicare. Andso anything you can do inthat period of time tokeep you insured is goingto reduce your costs.”

But despite your bestefforts, McNerneyacknowledges that

maintaining insurancemay not be an option. Ifyou do lose your healthinsurance, he suggestslooking into COBRA, agovernment program thatallows you to keep youremployer-basedcoverage.

Evaluate current coverage“You can always shop

around for healthinsurance,” McNerneysays. “We encourage thiswith people on Medicare.Every year they have achance to change theirprescription drug plan,but we find that a lot ofpeople just don’t botherto shop around. Thatmight include giving youbetter coverage or a lowerpremium while still givingyou the same type ofcoverage you have now.”

Know what’s out thereAccording to

McNerney, there aremany assistanceprograms available for avariety of health careconcerns. If you are onMedicare, pay a visit towww.medicare.gov to seeif you are eligible for low-income subsidies.

On the AARP’s Website, www.aarp.org, youcan look under the“Tools” for theorganizations BenefitsQuick Link.

“It looks for lots ofdifferent assistance

programs, public andprivate, and it’s not justfor health care, it’s forenergy costs, housing, butall kinds of differentthings,” McNerney says.“You plug in some basicinformation aboutyourself, your income andwhere you live, and it willkick back all of thedifferent programs youmight qualify for.”

Opt for the larger dosesDr. Edward Langston,

past chair of the board oftrustees of the AmericanMedical Association,suggests asking yourdoctor if yourprescription is offered indifferent dosage options,such as 20 mg tablets or40 mg tablets. You shouldask your doctor if it ispossible to prescribe thelarger dose, even if youonly need the 20 mg dose.

“Sometimes you canactually split the pill andit will cut costs in half,”he says. “Because a lot oftimes the cost of amedication is determinedby manufacturing costsrather than ingredientcosts. It doesn’t work onall medications.”

Consolidate “Work with your doctor

to make sure you’re notgetting two of the samemedication,” Bernardsays. “Make sure there’snot one medication that

might be given for tworeasons. Many timesmedications for highblood pressure and heartproblems, it’s the samemedication that can beprescribed for bothconditions.”

Go generic“Talk to your doctor

about switching togenerics — that’s a hugemoney saver if you’retaking any brand namedrugs,” McNerney says.“If you need to, you cantalk to your pharmacist.In a lot of states they canswitch you to a generic aslong as your doctor hasn’tsaid specifically that youneed the brand name.”

Langston said it’s verycommon to have thisconversation with yourphysician.

“In my practice, thatcomes up all the time. I’ma pharmacist as well, andwe do know that if thereis a medication that theFDA says is a Type-A bio-equivalent, there is theopportunity for them totake the generic and Iwould encourage that.”

In fact, no matter howyou decide to save on careor prescriptions, it is vitalto be completely honestwith your doctor. Beinguntruthful about how youare caring for yourselfmakes it hard for yourdoctor to monitor yourcare, he says.


Where penny-pinchingmeets life and deathCutting health care expensescan be achieved without cutting doses and doctor visits.

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Because so manycompanies are layingpeople off andredistributing workloads,and because retainedemployees are out toprove they areindispensable, Americansprobably feel they’reworking harder than ever.Perhaps that’s true. Butit’s likely they’re workingmore inefficiently thanever, too, according toresearch on howeconomic uncertainty and job insecurity affectsproductivity.

Stress and fatiguebrought on by extra workand financial instabilitycause people to losefocus. “This means errorrates go up, makingpeople even morevulnerable,” says KevinPolk, Hallowell, Maine, apsychologist whospecializes in managingworkplace stress.

The dismal economy istaking a physical andemotional toll on peoplenationwide. Eight out of10 Americans say it’s amajor cause of stress, upfrom 66 percent in April 2008, according tothe AmericanPsychologicalAssociation’s annualStress in America survey.

Older workers who haveless time to recoup lossesfrom their retirementinvestments and whomight struggle to findwork due to ageism and salary requirements if they’re downsized may be more susceptible

to stress.Women of the Baby

Boomer generation (ages44 to 62) and respondentsof both sexes over the ageof 63 were more likelythan younger folks to citethe economy as asignificant stressor,according to the APA poll.And at its Marchconference in Las Vegas,the American Society ofAging devoted sessions tothe economy’s negativeimpact on Boomers.

Stress levels spike atwork, where people’slivelihoods are at stake.Roughly half of 711 adultspolled by WorkplaceOptions — a companybased in Raleigh, N.C.,that connects workers toresources to help themhandle the demands ofwork, finances and family— said financial stresswas making it hard forthem to focus at work.

“When employees areworried about theirfuture, it makes it harderfor them to perform wellon the job, spellingdisaster for theirproductivity and puttingthem in the line of fire forcriticism from theirsupervisors,” says chiefexecutive officer DeanDebnam.

Between August 2007and August 2008, thecompany experienced a40 percent surge in callsrequesting financial andemotional counseling.

High stress levels exacta huge toll fromemployers and workers

alike. Whether low-gradepanic infects one personor an entire office, theresulting tension erodesmorale. Physiologicalresponses to stress alsocan lead to performanceproblems, interpersonalconflict and sick days.Since the economicdownturn, more peopleare experiencing fatigue,irritability, sadness ordepression, insomnia,lack of motivation,headaches and musculartension, according to theAPA poll.

Moreover, researcherThomas A. Wright,management professor,Kansas State University,Manhattan, Kan., hasdetermined that there’s astatistically significantrelationship betweenemployees’ psychologicalwell being and theircardiovascular health. Hisfindings were publishedFebruary in the Journalfor OrganizationalBehavior.

Other reasons olderworkers are perhaps moreprone to fret is that, ascertain industriescollapse, they fear it’s toolate for them to “startover” in a new field. Also,Boomers came of age inthe 1960s, and some mayretain a bit of that era’sdistrust of institutions,corporate America, thegovernment andauthority in general. Forthose who eventually“bought into” the system,worked hard and saved,only to see theirinvestments dwindle,there’s a sense ofrighteous indignation andbetrayal, says CarolOrsborn, a seniorstrategist forVibrantNation.com,geared to women over 50.

“We are a society thatlikes to have a sense ofmastery and control overour lives, and with a lot ofpeople’s financialsituations and careers,especially in industriesthat are having to retool,that sense of control isgone,” she says.

As a result, even folkswho are still employed areformulating contingencyplans, and many areactively looking for otherjobs — sometimes duringwork hours. Also,employees are spendingtime gossiping amongthemselves to try to ferretout their companies’plans, which distractsthem from work.

“Here people areworking overtime so theywon’t get on ‘the list,’while at the same timethey’re engaged in acovert process ofdiscovery and personalreinvention — quietlytaking advanced courses,networking more thanusual and looking forother job opportunities,”Orsborn says.

While it’s important tohave a strategy for ridingout the recession, toreduce stress and boostproductivity “it’simportant to stay in thenow and notcatastrophize about thefuture,” says psychiatristJudith Orloff, author of“Emotional Freedom:Liberate Yourself fromNegative Emotions andTransform Your Life”(Harmony Books, 2009).

“Do what you can in themoment. Calm yourselfby taking deep breaths.Then, for each fear thatarises, try to think of anaction step you can taketoward a better outcomeor solution.”

To stay focused at work,Orsborn, author of “TheArt of Resilience: 100Paths to Wisdom andStrength in an UncertainWorld” (Three RiversPress, 1997), recommendsa technique she calls“bracketing youremotions.”

Workplace stress mightmanifest as an acceleratedheart rate, shoulder andneck tension, or racingthoughts. In any case,people often experience itas a constant sense ofuneasiness thatoccasionally flares up intooutright panic.

To get a handle on it,people should set aside acertain amount of time athome, perhaps 30minutes, to put theirworries front and center.During this time, they canrespond however theyneed to — sobbing,punching a pillow,wringing their hands,making mental to-dolists, following “what ifs”to their worst-casescenarios.

When time is up, theycan set aside thoseworries, havingconfronted them head-on, and return to theirfunctional selves.

“What’s surprising topeople is that thisactually works. It’s sort oflike flipping a switch,”Orsborn says.

To ritualize theexperience, she suggestslighting a candle. If theconcern is a small one, abirthday candle can be lit,and when it burns out,time is up.

For a bigger concernlikely to show up for morethan one session, a pillarcandle can be lit each dayand then extinguishedafter 30 minutes or an

hour, and the processrepeated as many times asnecessary.

People who practicethis technique don’tworry as much during theworkday because theyknow they can open thefloodgates later and let itall out, Orsborn says.Then, over time, theytend to start using eachsession engaged insolution-oriented asopposed to catastrophicthinking.

Even if the worst doescome to pass — an abruptlayoff, for example — aperson can turn it into alife-affirming experience.

“There’s a lot ofpositive energy beingexpended on redefiningwhat the good life meansand coming up withcreative backup plans,”Orsborn says.

Among users ofVibrantNation.com arewomen aged 50 and upwho were laid off andultimately ended uphappier in new jobs thatallow for a greater degreeof autonomy and moretime to spend with theirfamilies.

Sure, the economy is alegitimate cause forconcern, and Boomerswill have to makesacrifices — from forgoingtravel to downsizing theirhomes and living on lessin retirement.

But Orsborn remindsfolks that theirs is thegeneration that pioneeredcommunal housing, foodco-ops, and other meansof living simply andaffordably.

“Where you’d expect tofind a lot of despondency,I’m seeing a lot of creativeproblem solving instead,”she says. “It’s kind of inour DNA.”

Baby Boomers are experiencing work-related stress because of the economicdownturn. Learning how to cope could save your job and your health.Stress goes

‘boom’

OUR TIME


How to add yearsLiving to the age of 100 is the health fanatic’s holy

grail, and for years people have been looking the silverbullet that will add years to their lives. As it turns out,becoming a centenarian has a lot to do with yourgenes and environmental factors, but there are somesimple steps that, statistically speaking, will add yearsto your life.

Darren Dicks, head of annuities at Norwich Union,Britain’s largest insurance provider, says, “A person’slife expectancy is pre-determined to some extent bytheir genetic make-up, but there are a number ofsteps people can take to give themselves the bestchance of living longer. While we aren’t reallysuggesting that someone adopting all of thesepractices will automatically add more than 70 years totheir life, our research shows that broadly speakingthese activities will have an effect on life expectancy.”

Based on their insurance data, here are the top waysto extend your life. And take heart — not all steps arewithin your power to control:

1. Be married/live with a partner + 1 yearNorwich Union data shows people who are married

or live with a partner can expect to live on average ayear more than their single friends.

2. Maintain a healthy weight + 6 yearsBeing severely obese (having a BMI of above 40)

could reduce your life expectancy by around fouryears. On the other hand, being underweight might

to your life

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years


reduce your life expectancy byaround two years, somaintaining a healthy weight isvital.

3. Don’t smoke + 10 yearsPeople can add as much as 10

years to their lives simply bynot smoking. Research carriedout at the University of Helsinkihas found that people whodon’t smoke can expect to liveup 10 years longer than thosewho smoke 20 cigarettes a day.

4. Love to laugh + 8 yearsAccording to scientific

studies, people who laugh for 15minutes each day could add anextra eight years to their lives.

5. Be a woman + 3.3 yearsAround the world, women

tend to outlive men by around10 per cent. According toGovernment statistics,currently in the UK womenhave a projected average lifeexpectancy of 91.8 years atbirth, compared to 88.5 yearsfor men.

6. Clear out the clutter + 1 year

People who live in jumble andchaos are more likely to feelstressed and depressed. Sortingout this disorder can addanother year.

7. Eat well + 6.6 yearsAccording to Erasmus

University in Rotterdam, a dietthat includes dailyconsumption of garlic, wine,

vegetables, fruits, almonds anddark chocolate could extend lifeexpectancy by up to 6.6 years.

8. Eat less meat + 3.6 years

A study carried out at LomaUniversity, Loma Linda, Calif.,in the US found that peoplewho ate meat less than once aweek on average lived 3.6 yearslonger than their carnivorecounterparts.

9. Have a positive outlook+ 9 years

Studies have shown thatthose with an optimisticoutlook are less prone to virusesand recover quicker fromillnesses and injuries. Thesepeople tend to act in ‘healthier’ways than negative people bytaking more exercise andenjoying social activities.

10. Live in Eastbourne +6.2 years

According to The GrimReaper’s Road Map, a studycompiled by the University ofSheffield, inhabitants of WestEastbourne in East Sussex havethe longest life expectancy ofany town in Great Britain, living6.2 years higher than thenational GB average. CentralLivingston in East CentralScotland has the lowest lifeexpectancy in Great Britain at67.2 years.

11. Keep the faith + 3 years

Numerous studies have

unearthed links between havinga faith and enjoying a long life.According to the University ofPittsburgh, people who attendweekly religious services canexpect to live around threeyears longer than non-attenders.

12. Be born later + 6.1 years

According to England’sGovernment Actuary’sDepartment (GAD), people born25 years ago had an average lifeexpectancy of 84.6 years formen and 88.5 years for women.People born in 2009 now have an average life expectancyof 88.5 (males) and 91.8(females). Predictions fromGAD suggest that people born25 years from now could live aslong as 91.7 (men) and 94.6(women).

13. Get a good night’ssleep + 5 years

Poor sleep can contribute to anumber of medical factors thatcan put people at risk of heartdisease. Those who regularlyget at least six or seven hours’sleep can hope to live up to fiveyears longer than those whosleep badly.

14. Floss your teeth + 6 years

Flossing your teeth daily canadd as much as six years to yourlife expectancy by removingharmful bacteria that cancontribute to cardiovasculardisease.

15. Get a pet + 2 yearsU.S. research shows that

people with pets are less likelyto suffer from depression and

visit their doctors less oftenthan those without. It is alsosaid that stroking a pet canreduce blood pressure andstress levels.

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OUR TIME


When sociologyprofessor Dr. Eva Kahanaand her psychologyprofessor husband decidedto study older adults livingin retirement villages inFlorida, they did notexpect to find a very happybunch. After all, how couldthey be happy hundreds ofmiles away from family, ina leisure lifestyle?

“We found they werevery happy because theychose that lifestyle,” saysKahana, who teaches atCase Western ReserveUniversity in Cleveland,Ohio.

True enough, 68-year-old Eva and her 75-year-old husband, Boaz Kahanafrom Cleveland StateUniversity, enjoy workinglate into their golden years,publishing papers,

traveling and engagingwith younger students.

No matter what type ofsocial interaction peopleover 50 prefer, one thing isclear — for many, it isimportant to a long,healthy life.

Last year, a study byresearchers from theHarvard School of PublicHealth found evidencethat elderly people in theU.S. who have an activesocial life may have aslower rate of memorydecline.

According to theNational Institute onAging’s BaltimoreLongitudinal Study ofAging, older adults whoparticipated in socialactivities (i.e., playedgames, belonged to socialgroups, attended local

events, traveled) orproductive activities (i.e.,had paid or unpaid jobs,cooked, gardened) livedlonger than people whodid not report taking partin these types of activities.

Although not havingmany close friendscontributes to poorerhealth for many olderadults, those who also feellonely face even greaterhealth risks, new researchat the University ofChicago suggests. Olderpeople who are able toadjust to being alone don’thave the same healthproblems.

According to the studyof about 3,000 people aged57 to 85 between 2005 and2006 and published in theMarch issue of the Journalof Health and Social

Social interaction is key to healthy aging.

Let’s grow old together

CTWAs we age, experts say there are many reasons for social isolation — loss of family and friendsas they move away or die, leaving jobs and coworkers, getting ill and lack of transportation.

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Behavior, the most sociallyconnected older adults arethree times as likely toreport very good orexcellent health comparedto those who are leastconnected, regardless ofwhether they feel isolated.

Consequently, olderadults who feel leastisolated are five times aslikely to report very goodor excellent health as thosewho feel most isolated,regardless of their actuallevel of socialconnectedness.

“Socialdisconnectedness isassociated with worsephysical health, regardlessof whether it promptsfeelings of loneliness or aperceived lack of socialsupport,” says study co-author Linda Waite, theLucy Flower Professor inSociology at the Universityof Chicago and a leadingexpert on aging. However,

the researchers found adifferent relationshipbetween social isolationand mental health.

“The relationshipbetween socialdisconnectedness andmental health appears tooperate through feelings ofloneliness and a perceivedlack of social support.”

Older adults who feelmost isolated report 65percent more depressivesymptoms than those whofeel least isolated,regardless of their actuallevels of connectedness.Other studies back up theimportance of socialinteraction, says Dr.Donna Benton, assistantprofessor of gerontology atthe University of SouthernCalifornia and director ofthe Los Angeles CaregiverResource Center.

“I always think of astudy where they asked abunch of 100 year olds,

‘What’s kept you alive forso long?’ First wasbreakfast, the second washaving someone they hadan interest in. Researchhas shown that having aconfidant contributestowards better health andquality of life.”

As we age, experts saythere are many reasons forsocial isolation,but thereare solutions.

“I think churches,synagogues, seniorcenters, universities andother institutions thatoffer adult learning aregreat ways to stay involvedand meet new people aswell as keep seniorsactive,” says Dr. AnneKatz, an associateprofessor of clinicalgerontology at USC.

“Many cities offerexercise programs andactivities for seniors.Multipurpose seniorcenters have been

established to help easethe transition of aging.They plan activities suchas exercise, meals andtrips.”

“Studies have shownthat people who have hadvolunteer jobs are moreapt to be interested incontinuing socially as theyage,” Katz says.

More importantly,experts say, volunteeringand other forms of socialinteraction can bringseniors into contact withothers whom they havemore in common with.

“I talked to some ladieswho said they don’t like tobe moved into a retirementhome because they reallydon’t have a lot incommon with somepeople their own age,”Benton says. “People thinkthat a 65 year old can talkto a 75 year old. There’s agenerational difference.It’s like a 10 year old

talking to a 20 year old.”The Internet, too, is

closing the generation gap. Older adults are using the web to connectwith grandchildren inother parts of the country and to pursueinterests and connectionswith the passion of ateenager.

“Somewhere in theregion of 75 percent to 80percent have access tobroadband above 50 yearsold,” says Sami Hassanyeh,vice president of webstrategy and operations forthe AARP.

Indeed, the 50 pluscrowd are logging ontoFacebook, Myspace andchecking email at a ratethat shatters stereotypesabout their tech savvyskills.

“If you look at Internetas a use source, 42 percentof users 50 plus checkemail daily, as opposed to

18 percent of users under20 doing that,” Hassanyehsays. “There was a recentstudy put out that from2008-09, the percentageof baby boomers who have connected to socialnetworks have gone up by59 percent, whereas Gen Y has changed 2 percent.”

As for Kahana, she isstill getting used topunching out lengthy e-mails, but that doesn’tslow her down fromenjoying her socialinteraction with students,colleagues and herhusband.

“Our work is veryimportant to us,” Kahanasays. “We are interactingwith students every dayand have helped theircareers. We feel it helpskeep us young andinvolved in socialinteraction. We don’t haveany plans for retirement.”


Stretchingafter 40

Lengthening your musclesbefore exercising can limit

injuries and stiffness.When it comes to supple and efficient muscles,

length matters. Fitness enthusiasts who ignoreflexibility risk suffering tightness, stiffness andfrustration, if not injuries. To maintain flexibility,you must stretch daily. Studies have found that ifyou stretch for six weeks and then take four weeksoff, you will return to baseline.

You must warm up before taking off on yourexercise adventure. This can take the form of an easywalk or a slow jog before a run, or a few slow poollaps before you turn up the speed. Dynamic warm-ups — warm-ups where you are moving andstretching instead of just standing in place — are funand get the heart pumping and the muscles filledwith blood.

The following warm-up exercises, excerpted fromthe book, “Fitness After 40” (Amacom, 2009), caneasily be performed before any kind of exercise.

© 2009 Vonda Wright and Ruth Winter, “FitnessAfter 40” All rights reserved. Published byAMACOM Books, a division of the AmericanManagement Association. The book is availableonline or at your local bookstore.

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Toe and heel walkWalking on your toes gives your calves, in the

back of your lower legs, a good warm-up. Walkingon your heels warms up the front portion of yourlegs as well as your ankles. If your legs start to achewhile doing either of these walks, you should stop.

Walk on your toes with your toes pointed straightahead for about 20 meters, getting as high up onyour toes as you possibly can. Your legs should berelatively straight as you do this, and you should —at least initially — take fairly small steps.

Switch to walking on your toes with your feetrotated out for 20 meters.

Do the same with your toes pointed in for 20meters.

Repeat this while walking on your heels.

Inchworm The inchworm is harder than it looks.

The inchworm warms up your legswhile giving a good stretch to thehamstrings and calf muscles that rundown the backs of your legs.

Begin in a push-up position (Photo 1).

Slowly walk your legs toward yourhands (Photo 2). Heels may be offthe floor.

Continue walking forward untilthe pull in the back of your legs is

uncomfortable (Photo 3).At this point, slowly walk

your arms forward with yourfeet still, until you are in thepush-up position.

Repeat this inching alongfive to 10 times.

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Hip circlesHip circles warm up the

large muscles in the frontand back of yourmidsection and buttocks.

Begin with your handson your hips and your feettogether.

Bend one leg up in frontof the body ant the hip(Photo 4) and rotate it upto the side (Photo 5), thenlower it.

Reverse the movementby bending the leg up atthe hip to the side androtating it forward beforelowering it.

Repeat this 10 times.Perform on the opposite

leg.

LungeThis lunge not only warms up your hips

and buttocks, but also stretches your hipsflexor muscles.

Stand with your feet together.Hug one of your knees to your chest

(Photo 6) and then release your leg.Lunge onto that knee while trying to keep

you knee above your ankle and not in frontof it (Photo 7).

Bring your back leg forward until you arestanding again.

Repeat ten times,and progressforward.

Perform with theopposite leg.

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