Qigong is an exercise, breathing, and healing practice developed in China over 4,000 years ago. Qigong is an individual mind-body exercise much like yoga and incorporates strength and flexibility with breathing exercises and focused attention. In this class, we will practice slow, gentle Qigong movements, warm tendons, ligaments, and muscles. These movements promote blood circulation, strengthen the immune system, and relieve stress.

Yin Yoga is a gentle, mindful practice that holds seated and reclined poses with the support of props. Target the deep connective tissues of the joints, ligaments, and tendons to improve joint mobility and strength while increasing blood circulation for a healthier body. Lisa will help you discover creative ways to use props to support the body so your muscles can relax, helping to calm the body and mind.

Full Body Stretch teaches seated & standing stretches performed in a chair & /or using a chair for support. Great for all levels to increase flexibility & functional mobility to maintain an active, independent lifestyle!

Do you wake up with low back pain and stiffness? Have trouble sleeping? Are you looking to lower your stress and increase your energy levels? Are you trying to improve your core strength and posture? Would you like to enhance your athletic performance while reducing recovery time and lowering your injury risk? Assisted stretching is your answer to these questions and is one of the most underutilized practices while being one of the most beneficial.

At Full Distance, our skilled personal trainers, physical therapists, and occupational therapists use stretching programs tailored to individuals and their goals with weekly visits and a customized daily home exercise program. We also offer group fitness classes, virtual instruction, and more. Our customers range from 8 to 90-plus and encompass people from those working behind a desk all day to elite athletes and those with movement disorders and neuromuscular disease.

This assisted stretching workshop is facilitated by Dr. Alina Dawson, Owner of Full Distance and Physical Therapist will include an educational presentation, hands-on demonstration, and answering frequently asked questions. Wear loose clothing, bring a water bottle and maybe even a friend!

Aquafit is a fun class for all ages and abilities that will give you as good of a workout as the effort you put in. Every movement in Aquafit is met with resistance from the water in a full range of motion, which builds muscle and increases mobility. The water resistance also makes the heart work harder, and when the heart is pumping, calories are burning. A unique benefit of water workouts is that they are less demanding and stressful on the joints, making them ideal for seniors and those recovering from injury. Water workouts also benefit your other internal organs and lymphatic system. Hydrostatic pressure and buoyancy assist blood flow back to the heart and lymphatic drainage – this will leave you refreshed after class rather than exhausted. Each class is concluded with a deep breathing exercise and group discussion on practicing positivity and gratitude through the struggles of daily life led by Jason.

Hosted by Full Distance owner & physical therapist Alina Dawson and Personal Trainer Jason Mullins, this complimentary workshop is designed to provide an overview of resources available at Full Distance with the primary goal of keeping older adults healthy and fit! This workshop includes education and instructor-led activities, including a demonstration on performing a stand-to-floor and floor-to-stand transfer (how to get off the floor if you have a fall) and promoting senior fitness testing.

What is senior fitness testing?
Fitness is important for everyone but is crucial for those in their senior years. Older adults must have adequate strength, flexibility, and endurance to accomplish everyday tasks. We use senior fitness testing to detect weaknesses that can be treated before resulting in severe functional limitations and loss of independence.

What is the Senior Fitness Test?
The Senior Fitness Test was developed as part of the LifeSpan Wellness Program at Fullerton University by Dr. Roberta Rikli and Dr. Jessie Jones. As such, the test is sometimes known as the Fullerton Functional Test. It is a simple, easy-to-use battery of test items that assess the functional fitness of older adults. Using minimal and inexpensive equipment, the test describes easy-to-understand and practical tests to measure aerobic fitness, strength, and flexibility.

What are the tests?
The individual fitness test items involve everyday activities such as getting up from a chair, walking, lifting, bending, and stretching. The tests were developed to be safe and enjoyable for older adults while meeting scientific reliability and validity standards. Here is a list of the tests, with links to more details for each.
▪ Chair Stand Test — testing lower body strength
▪ Arm Curl Test — testing upper body strength
▪ Chair Sit and Reach Test — lower body flexibility test
▪ Back Scratch Test — upper body flexibility test
▪ 8-Foot Up and Go Test — agility test
▪ Walk Test (6 minutes) or Step in Place Test (2 minutes) — The walk test assesses aerobic fitness

This class assists you in increasing awareness of body alignment & the effects of strengthening upper & lower extremities to maintain balance & gait. Instruction-based exercises in a friendly and low-key atmosphere. Great for beginners or seniors looking for a safely paced yet challenging class.

Flow yoga with Debbie focuses on the connection between breath, movement, and the mind. It is based on the principles of hatha yoga, vinyasa yoga, and ashtanga vinyasa. This style of yoga is referred to as 'flow' because it moves from one pose to another in a continuous, smooth way. This class requires the mobility to perform a sequence of poses transitioning from standing to the floor and back to standing, including plank, upward-facing dog, and down dog that are part of sun salutations. This flow offers strength, balance, mobility, flexibility, concentration, breath work, and often some form of meditation, which makes it a great starting point for beginners yet has the potential to challenge the advanced yogi!

This low-intensity class includes a collection of challenging but safe core exercises focusing on strengthening your lower back and abdominal muscles. The class is both seated and standing. You will not be sitting or lying on the ground.

This class assists you in increasing awareness of body alignment & the effects of strengthening upper & lower extremities to maintain balance & gait. Instruction-based exercises in a friendly and low-key atmosphere. Great for beginners or seniors looking for a safely paced yet challenging class.

This class is a physical therapy-based basic floor yoga with a focus on mindfulness, mobility, flexibility, balance, posture and core strength to improve alignment and safely challenge yoga practice. Challenging your spinal and hip mobility with modifications as needed. All levels welcome!

Aquafit is a fun class for all ages and abilities that will give you as good of a workout as the effort you put in. Every movement in Aquafit is met with resistance from the water in a full range of motion, which builds muscle and increases mobility. The water resistance also makes the heart work harder, and when the heart is pumping, calories are burning. A unique benefit of water workouts is that they are less demanding and stressful on the joints, making them ideal for seniors and those recovering from injury. Water workouts also benefit your other internal organs and lymphatic system. Hydrostatic pressure and buoyancy assist blood flow back to the heart and lymphatic drainage – this will leave you refreshed after class rather than exhausted. Each class is concluded with a deep breathing exercise and group discussion on practicing positivity and gratitude through the struggles of daily life led by Jason.

Full Body Stretch teaches seated & standing stretches performed in a chair & /or using a chair for support. Great for all levels to increase flexibility & functional mobility to maintain an active, independent lifestyle!