Our vision is of a place where local people of all ages can come together, feel part of our community, learn from each other and celebrate our remarkable heritage.

We want to give the Caerphilly Miners back to the community!

CHAIR AEROBICS

Caerphilly Miners has a volunteer led Chair Exercise group every Thursday with a regular attendance of 18-20 people. 

The session lasts 45 minutes and is followed by a cuppa and cake.

These exercises can be done with any lively music – we use The Drifters – Up on the Roof and a collection from Abba.

Although much of the fun is doing this together, these exercises can be done at home.

WARM UP
16 TOE TAPS
8 HEEL TOE SLOW RIGHT 8 LEFT
16 MARCHING
16 ARM SWINGS
XXX REPEAT ABOVE TWICE XXX
8 WIDE CLAPS
8 NARROW CLAPS
16 THIGH AND HAND CLAPS
16 SIDE CLAPS

MOBILITY SECTION
8 SHOULDER LIFTS
8 SHOULDER ROLL BACKS
8 ALTERNATING SIDE BENDS
8 TRUNK TWISTS TO THE SIDE LOOKING OVER SHOULDER
8 WRIST ROLLS EACH SIDE
8 ANKLE UP AND DOWN EACH SIDE

REWARM
16 TOE TAPS
8 HEEL TOE RIGHT AND LEFT (FAST OR SLOW)
8 WIDE CLAPS / 16 NARROW CLAPS XXX REPEAT TWICE XXX
16 THIGH AND CLAP
16 SIDE CLAPS
16 MARCHING
16 ARM SWINGS
16 MARCHING ARMS AND LEGS

WARM UP STRETCHES 6-8 SECONDS
HAMSTRING STRETCH (LEANING FORWARD TAKE FOOT ONTO HEEL AND FEEL THE
PULL DOWN BACK OF LEG)
CHEST (HANDS BEHIND BACK OF CHAIR, OPEN OUT CHEST)
CALF (LIFT TOES UP, POINT DOWN TWICE EACH LEG)
TRUNK TWIST HOLD EACH SIDE
SIDE BEND STRETCH

MAIN SECTION *** DO TWICE ***
16 ARM SWAYS SIDE TO SIDE
16 TOE TAPS
4 SLOW HANDS UP, UP, DOWN, DOWN
8 FAST HANDS UP, UP, DOWN, DOWN
8 SLOW HEEL RAISES
16 FAST HEEL RAISES
16 DOUBLE KNEE CLAP, DOUBLE HAND CLAP
16 FEET FRONT, SIDE, 1,2,3 ALTERNATING
16 DOUBLE PUSH RIGHT, DOUBLE PUSH LEFT
16 SINGLE, SINGLE DOUBLE FEET
16 ARM SWINGS
16 MARCHING
16 MARCHING ARMS AND LEGS
16 HEELS AND BICEPTS
16 REACH AND PULL
16 MARCHING. 8 CANOE ONE SIDE, 8 CANOE OTHER SIDE, 16 ALTERNATING CANOE
*** REPEAT ONCE ***

RESISTANCE BANDS (8-10 REPEATS)
CHEST PRESS (BAND BEHIND YOUR BACK UNDER ARMPITS – STRETCH ARMS
THIGH STRENGTHENER (BAND UNDER ONE FOOT, LIFT FOOT FROM FLOOR AND
PUSH FOOT AWAY AND RETURN – RIGHT AND LEFT)
SEATED ROW (BAND UNDER BOTH FEET, ELBOWS TUCKED IN AND PULL
BACKWARDS)
OUTER THIGH STRENGTHENER (BAND WRAPPED AROUND UPPER LEGS, TAKE
FEET UP AND THEN PUSH LEGS OUT)
BICEPTS (PLACE ONE END OF BAND UNDER BOTH FEET, PULL BAND TOWARDS
YOUR SHOULDER)

STRETCHES TO BE DONE AT THE END OF THE SESSION (AT LEAST 15 SECONDS)
HAMSTRING STRETCH
CHEST STRETCH THEN ROLL THE SHOULDERS BACKWARDS
SIDE BEND STRETCH
TRUNK TWIST STRETCH
CALF STRETHCH POINT TOES DOWN AND THEN UP
FULL BODY STRETCH (EVERYONE’S FAVOURITE BIT)