Stickyman Movements

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Stickyman M vements Fun, Easy Exercises for... Seniors to help maintain independence; Baby Boomers to help slow the aging process Teenagers to help tone and control weight; Children to help gain strength and have fun exercising with grandma and grandpa; Classroom Teachers to incorporate physical activity.

Restona “Rusty” McQuade

Illustrated by Ashley Teets



Stickyman Movements to improve and maintain strength for all ages Strength Trainer/Weight Trainer Restona McDaniel McQuade, PTA,PSI,CSRI,CSR Illustrated by Ashley C. Teets

Headline Books, Inc. Terra Alta, WV


Stickyman Movements by Restona McQuade illustrated by Ashley Teets Copyright ©2007 Restona McQuade Copyright ©2019 Restona McQuade All rights reserved. No part of this publication may be reproduced or transmitted in any other form or for any means, electronic or mechanical, including photocopy, recording or any information storage system, without written permission from Headline Books, Inc. To order additional copies of this book or for book publishing information, or to contact the author: Headline Books, Inc., P.O. Box 52, Terra Alta, WV 26764 www.headlinebooks.com Tel/Fax: 304-789-3001 Email: mybook@headlinebooks.com www.headlinebooks.com

ISBN 0929915658 ISBN 13: 9780929915654 Library of Congress Control Number: 2007930188


Who should use this book? • Senior Citizens—to help keep their independence. • Middle Aged Persons—to help keep skeletal muscle strong and to help slow aging process. • Teenagers—to help keep toned and control their weight. • Busy People —these exercises are easy and quick. • Younger Children—to help gain strength and have fun exercising with grandma and grandpa. • Assisted Living—to help clients gain more independence. • Classroom Teachers—to help incorporate physical activity. • Health Prevention Professionals Stickyman was created to help people exercise quickly and easily. This book is exercise, fun and humor, all in one. You can gain strength with the exercises while having fun. One of Restona’s patients told her while her three year old granddaughter was visiting they exercised together, doing the ‘chicken,’ ‘the choo-choo’ and the ‘I don’t know,’ and had so much fun doing them. These exercises also help the sandwich generation; those who are still raising children but also taking care of their senior parents. Children love to pretend and feel like they are helping, just as the seniors want to feel like they are helping, too. So, together the seniors and the children can get stronger with Mr. Stickyman. For those at the desk eight hours or more, stand by your desk, put on ankle weights and go for it. Sitting exercises can be done at your desk also. Do the ones lying down at home in the morning or at bedtime. If you are caring for someone older, these exercises are great to help maintain muscles. They have been tested by seniors and there has been an increase in muscle tone and a decrease in falls. So, use your imagination, flap your wings to the beach, Disney World or Never Never Land. Have fun, laugh a lot, keep your mind young at heart and you will age more slowly. These exercises will help you maintain your strength. The movements are easy to remember, so look at the pictures and you’ll see how easy they are. One patient said “Rusty, my choo-choo ran over the chicken and I shot the flapping bird wings so it looks like I don’t have to do anything today.” Her reply was “Okay, twinkle toes, let’s go into the kitchen sink so you can kick your bottom.” Smile and have fun—it’s your life, your body, and it is your choices that affect your health.



Stickyman is... → → → → → →

Easy To Refer To Proven To Work An Educational Outreach Ageless Great For Cancer Patients An Easy Routine With Big Benefits

Stickyman will... → → → → → → → →

Promote Movement Improve Health Improve Well Being Inspire Help People To Achieve Full Potential Maintain Strength Help Prevent Osteoporosis Help build Strong Muscles to The Heart

And...Best Of All It Is Fun! Weak muscles lead to a weak heart and weak bones. So get moving with Stickyman! Make Stickyman a part of your routine and the movements will become a habit. Stickyman closes the generation gap. Pre-school all the way to seniors can do the movements. Stickyman Movements are easy to do, fun and simple to understand. You can be creative while you are improving your health. It’s your destiny; your body; move it! Being healthy and strong doesn’t mean you have to be skinny. If you eat small portions and move—you will help maintain good health.

The only equipment needed: Chair Adjustable ankle weights

Bed or Sofa Small hand weights


Things you will need to perform these exercises: →

Hand weights (start with 2 pound hand weights)

Pair of 10 lb. adjustable ankle weights (take out 3 of the bags— start with 2 bags in)

A chair, bed, or sink (things you already have in your home).

These exercises can be beginner or advanced. Advanced use weights.

These exercises are to help promote physical activity, increase quality of life and help prevent chronic diseases. You can make them as easy or as hard as you want. People are currently doing Stickyman Movements to help them maintain muscle tone, lose weight and help maintain strength.

What the terms in this book mean: Chicken—like a chicken, moving its wings. Choo-Choo—like an old train getting started. I Don’t Know—something you do when you don’t know the answer, shrug your shoulders. Flapping Wings like a bird—great for arms and shoulders. Use your imagination and flap somewhere fun. Fighting—punching into the air is great for arms and this slowly increases your heart rate.


Before starting any exercise program consult with your doctor First week do 1 set of 10 = 10 exercises Second week do 2 sets of 10 =20 exercises Third week do 3 sets of 10 = 30 exercises Rest between sets—about 20-30 seconds. When you can do 3 sets of 10 exercises well, add 2# hand weights and 2 # ankle weights.

With weights: First week do 1 set of 10 = 10 exercises Second week do 2 sets of 10=20 exercises Third week do 3 sets of 10 = 30 exercises Rest between sets—about 20-30 seconds. When you can do 3 sets of 10 with 2# weights, increase weight by one pound.

With added weights: First week do 1 set of 10 = 10 exercises Second week do 2 sets of 10 =20 exercises Third week do 3 sets of 10 = 30 exercises Rest between sets—about 20-30 seconds. Always start back at 1 set and if this is not comfortable drop back to previous weight before you add the last pound. Good luck and have fun! The exercise movements are set up in stations. You can do sitting stations and standing stations one day, and the next day the sitting stations with arms and standing station with legs. The stations can be mixed up from day to day. Sunday is rest day.

If you have shoulder problems, only do arm exercises to 90 degrees, do not take arms over head.


Notes


Sitting Exercises


Sitting Station With Legs Monkey Kick Kick leg up and hold for 3 seconds. Take back down. Do this 10 times on each leg.

Moon March Take knee up and down like marching. Do this 10 times each leg.

Foot Rock Feet flat on the floor. Toes up, then heels up. Both feet at same time. Do this 20 times. 10


Sitting Station With Arms Feed your Face Extend arms—palms up. Bend elbows. Do this 10 times.

Stickem up Arms extended, palms down. Raise arms up and then down to knees. (Only go even to shoulder or 90 degrees if you have a problem with shoulders.) Do this 10 times.

Smack the Fly Raise arms out to side, with palms facing in, bring arms back to middle of chest, keeping arms straight. Do this 10 times. 11


Sitting Station With Arms I Don’t Know With arms down by side, pull shoulders up to ears. Do this 10 times.

Fighting With arms out in front, start punching by alternating arms back and forth. Do this 10 times.

Wash Board Put both hands down between knees, palms facing you. Raise hands under chin, elbows out to side, then lower hands back down. Do this 10 times. 12


Sitting Station With Arms Choo-Choo Take elbows back to chair, then extend arms out in front. Do this 10 times.

Chicken With your elbows by your side (bent), lift elbows out, then back down to side—close to your body. Do this 10 times.

Flapping Bird Wings Arms straight out to side. Lower arms down to chair, then lift arms back up even with shoulders. Do this 10 times. 13


Sitting Pat On Back Put arm straight up. Keep arm right next to ear. Now bend elbow, pat self on back, straighten arm out again. Repeat 10 times.

Eat Ice Cream Bend elbow, take fisted hand to your mouth, then straighten arm and extend it behind you as far as you can reach. Repeat 10 times, then switch arms, repeat.

Horse Squeeze Put a pillow or small ball between your knees. Squeeze and hold for 3 seconds, relax, then squeeze again. Repeat 10 times. 14


Standing Exercises

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Standing Station Donkey Kicks Hold on to counter. Lift leg out to the side. Do this 10 times on each leg.

Kick your Bottom Bend the knee. Take heel up behind you, still holding to the counter. Do this 10 times each leg.

March Still holding to the counter, take knee up in the front. Do this 10 times each leg.

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Standing Station Twinkle Toes Holding to the counter, raise heels up and down. Do this 10 times.

Dance Holding to the counter, do side stepping. Toes faced forward, step to side around counter then back again. Do this 10 times.

Jack In The Box Holding to the counter, bend knees about 6 inches and squat down. Do this 10 times.

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Standing Up Pin The Chair Lean over, grab sides of chair seat, place feet 3 feet apart. Keep legs straight. Hold for 20-30 seconds. Straighten up tall. Repeat 10 times. (A-Stretch)

Chair Prayers Lean over and place elbows on chair seat. Place feet 3 feet apart. Keep legs straight. Hold for 20-30 seconds each time. Then stand tall. Repeat 10 times. (A-Stretch)

Nose to Wall Stand facing the wall with palms flat on wall, arms straight and hands and feet a little more than shoulder width apart—bend elbows and touch nose to wall. Repeat 10 times. 18


Lying Down Exercises

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Lying Down Station Up and Down Lying on the bed, bend left knee, keep foot on the bed. Raise right leg straight up and down. Do this 10 times, then switch legs.

Out and In Keep left knee bent. Take right leg out to side. Do this 10 times, then switch legs.

Bend and Straighten With left knee still bent, raise right leg and bend the knee, then straighten right leg. Do this 10 times, then switch legs. 20


Laying Down Drawbridge Up & Down Lay on back, bend both knees keeping feet on floor or bed. Pick up bottom, then relax back down. Repeat 10 times.

Yo-Yo Lay on back. Bend knees keeping feet flat. Pick head and shoulders up off bed touching hands to knees. Relax back down. Repeat 15 times.

Star Watching Lay on tummy, hands under chin. Raise shoulders and head up as far as you can. Look toward to the stars, then lower down. Repeat 10 times. 21


Standing up “Love My Back” $1,000 Bottom Squeezes Laying, sitting, or standing using your muscles squeeze bottom together pretending to hold a $1,000 bill between your bottom cheeks for 3 seconds, release. Repeat 10 times

Tree Swaying Left hand on left hip. Slide right arm down right leg trying to get fingers to side of knee. Hold 25 seconds. Straighten back up. Repeat 6 to 8 times. Switch to other side & repeat.

Rooster Stand with hands on hips feet shoulder width apart. Lean head and shoulders back, push hips forward. Hold for 25 seconds. Repeat 6-8 times. 22


Love My back Knee Kisses Lay on your back. Pull knees to your chest. (Like you are kissing your knees.) Hold for 25 seconds. Relax feet back down.

Knee “Rock and Roll” Lay on your back, have knees bent & feet flat on the floor. Roll both knees to one side. Hold 25 seconds. Roll to the other side. Hold for 25 seconds. Repeat 10 times.

The Grandpa Stretch Sit on a chair. Take the right foot and place over the left knee (Ankle kisses the top of the knee.) Hold for 25 seconds. Then left foot on right knee. Repeat 5-10 times each way. 23


Cardio Stickyman Move to the music Put on your favorite music and dance around for 2-5 minutes. Work that waistline. Add a minute each time. Up to 5-10 minutes a day. Longer as you get stronger!

Dog Chasing it’s Tail Walk around and around table or room. Continue around for 5-10 minutes

Can’t Make Up your Mind Walk around the house. Stop at each chair & bed. Sit down then stand back up. Continue around for 5-10 minutes. 24


Record For Daily Progress 2 Stations= 1 Star per Day (You must do 2 different stations to get one star a day)

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Make Copies of this page to record and keep your progress.

25


Record For Daily Progress 2 Stations= 1 Star per Day (You must do 2 different stations to get one star a day)

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Make Copies of this page to record and keep your progress.

26


Record For Daily Progress 2 Stations= 1 Star per Day (You must do 2 different stations to get one star a day)

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Monday

Tues day

Wednes day

Thursday

Fri day

Saturday

Sunday Day Of Rest

Make Copies of this page to record and keep your progress.

27


Make Your Own

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Make Your Own

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Make Your Own

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Notes

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Headline Books School Shows Presents

Educational, Entertaining, Informative Workshops for Children, Teachers, Parents, Groups, Organizations, Companies !! Get trim, get loose, and get moving with Stickyman Movements and energetic instructor, Rusty McQuade! Rusty McQuade is available for school programs, visits, and speaking engagements through the Headline Books School Show Program. Do you need a workshop for a conference or inservice day? Call today! 304-789-3001

Headline Books, Inc. www.HeadlineBooks.com



''Now we have a different approach to improve people's movement. We can utilize their imagination adding humor and determination with a program that anyone can do. For change to occur people need to empower themselves and Stickyman does just that for people of all ages. " Patty Vatter, Nurse, Seattle, Washington "I have found using Stickyman Movements inspires people to move. They are easy to follow and people enjoy doing them. I find a little humor goes a long way. Stickyman is influencing change."-Terry Cameron, Physical Therapist Assistant, Home Health West Virginia "A book that is easy to follow and understand. Every school age child should be educated with Sticlcyman Movements. If we start teaching our children at a young age that movement is something that will benefit them all their lives we will decrease a lot of major diseases."-Teresa Chavez, Middle School Teacher, El Paso, Texas "I just came through a year and one half with cancer and I am still taking chemotherapy. At first the treatments were really bad, causing so much weakness. I started physical therapy with Rusty McQuade and I thank God for Stickyman. Through the different exercises I began to get more mobile and I am now walking on my own. I recommend Stickyman to everyone, it works. " -Shirley Snuffer, Beckley, WV

_1> ,,� Restona "Rusty" McQuade is a native of West Virginia and attended the College of Health Sciences in Roanoke, VA. Appointed to the Governor's Early Childhood Implementation Commission in 1993, Rusty was instrumental in helping to develop long-term plans for health and nutrition, family support and education, and early childhood development and education. She works with home health patients to help them maintain and gain muscle strength. She is a team member of the LHC Home Health Group of Lewisburg, WV. Rusty is a former WV fire fighter (eight years), a preschool director(fifteen years); a ski instructor, soccer coach and instructor, and referees soccer children of all ages and a WV Soccer Board member. Rusty has taken her life experiences and developed these simple and easy to do exercises. Stickyman Movements is easy to Photo by Browns follow and the results have helped people maintain good muscle tone and improve general health. Rusty lives in Renick, WV with her family. ISBN 13: 9780929915654

j780929 915654

$12.95

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