Wellbeing

Look after your wellbeing: some ideas we have collated for you

Listening

 

Watching

  • Watch a Film/ TV programmes/ Documentaries

 Meditation

  • Meditation (see below for external, streamed online meditation classes)

  • Mindfulness

  • Online Self Help/ Workbooks

  • Have a bath

  • Sleep hygiene -Learn about and improve your sleep hygiene (routines behaviour to promote better sleep)

  • CALL Helpline 0800 132737 - Mental Health Helpline for Wales or Samaritans – 116 123

  • Diet - Improve your diet/ Learn about healthy eating


 

Get organised

  • Plan a trip for the future 

  • What would you like to achieve this year? 

Listening

 

Watching

  • Watch a Film/ TV programmes/ Documentaries

Online Streamed Meditation Classes 🙏
 

For those of you who attended our Meditation classes at our Centre you can now access streamed classes online, to find peace and tranquillity through this difficult time.


We'll look forward to seeing you all back at our Centre after this Coronavirus outbreak. Take care of yourselves.

Caerphilly Borough Mind

It can be a lot more difficult to climb out of depression than to fall into it and it is important to get help if you need it.  

CB Mind’s services during the lockdown include:  

 

  • Telephone help – leave contact details and a message on 01443 816945 and team will call you back within 24 hours.

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)

029 2167 4242

©2019 by Caerphilly Miner's Centre for the Community.