Table 4 Flexibility and mobility exercises to be performed using the senior exercise park with their respective levels of progression

Rounded Snake Pipe

Participant moves the ring from one end to the other without touching the bar.

Strengthens and mobilises the shoulders.

Level 1 – Side facing, walking, and looking forward.

Improves hand–eye coordination and concentration skills.

Level 2 – Side facing, walking on heels and toes, looking forward.

Helps getting dressed, combing hair, washing oneself, hanging up clothes.

Sharp Snake Pipe

Participant stands on mark and moves the ring from one end to the other without touching the bar.

Improves balance, trunk mobility and abdominal muscle strength.

Facing the snake pipe:

Level 1 – Feet together, change hands in the middle.

Level 2 – Feet together, same hand reaching across the body

Side on to the snake pipe:

Level 3 – Feet together, reaching forward, 5 each side.

Level 4 – Feet together, reaching forward and backward, 5 each side.

Level 5 – Feet together, reaching forward and backward, one side per set.

Level 6–7 – Standing on one leg (outermost), ranging from 5 repetitions to 10 repetitions on each side.

Level 8 – Standing on one leg (outermost), one side per set

Level 9–10 – Standing on one leg (innermost), ranging from 5 repetitions to 10 repetitions on each side.

Level 11 – Standing on one leg (innermost), one side per set.