Build Upper Body Strength with Workout and Dance Build Upper Body Strength with Workout and Dance
Master arm mobility and coordination through certified physiotherapy exercises. Our program begins with correcting shoulder muscle imbalances using resistance bands, alleviating pain and enhancing sleep quality. Gain mastery over daily tasks like shopping, meal preparation, and hair washing as you improve arm mobility effortlessly.
Designed by physiotherapy professionals, our simple yet effective exercises target arm movement and coordination, ensuring seamless performance of functional tasks. Elevate mood and activate your mind for a better quality of life, specifically tailored for seniors.
Session 1: Evaluation and Introduction
- Assess the fall arms range of motion and functional level of the arms (Assessment Methods: Using AROM measurement, Dash questionnaire)
- Understanding of fall prevention concepts and techniques on how to fall safely
- Learn the basic shoulders biomechanics, relationship between the neck and shoulders
- Learn the proper way for neck and arms stretches and the use of shoulder blade stabilisers
Session 2 and 3: Exercises and Dance Fundamentals
- Practice neck and arms stretches correctly
- Practice to convert extrinsic feedback to intrinsic feedback while strengthening shoulder blade stabilisers
- Practice self-assesses and review impact of the exercise on the arm movement and pain level (if any)
- For the dancing part, learn a fecommon arm movements while using props (fan veils). Focusing on arms movements below shoulder level for pain prevention, and improve arm/hand coordination
Session 4 & 5: Introducing Intensity and Variations
- Increase the complexity for shoulder blade stabiliser
- Strengthening while using the intrinsic feedback
- Strengthen muscle stabilisers at more challenging angle
- Challenging the control of the arm stability by introducingadding in body movements and dance steps to the common arm movements used while using props learnt in session 2 and 3.
Session 6: Mastery of Exercises and Dance
- Increase intensity of shoulder blade stabilisers strengthening exercises at the more challenging angle and for bigger range of motion
- Continue to reinforced shoulder muscle balance to ensure arm movement is pain free below 90 degrees of elevation before progress further in Arms Mobility with Workout and Dance 2
- Introducing glenohumeral joint stabilisers strengthening exercises
- Participants learn to cooperate with the instructor and others participants to transfer dance steps learnt into a pretty formation dance. Boost participants confidence and pride to be part of the group via group work
Trainer Profile
Mr Benedict Lau is an ISTD (Imperial Society of Teachers of Dance) certified teacher with over 20 years’ experience in dance and fitness instruction. Mr Lau teaches in his studio as well as off-site engagements by organisations and corporate companies. He has developed fitness and body conditioning programmes approved by NSA since 2016. Earlier in his career, Mr Lau competed at a professional level in DanceSport (1997 to 2007), was ranked first place in the Olympic Council of Malaysia (DanceSport) in 2005, and represented Malaysia in both SEA Games and Asian Games. He has won the top spot in several international competitions.
* The trainer is subject to change without prior notice.
| Course Duration | |
|---|---|
| Course Duration | 18 hours (6 sessions)
3 hours per session |
| Course Dates | Thursday 18, 25 September, 2, 9 & 16 October 2025 |
| Time | 2pm to 5pm |
| Venue | NUSS Kent Ridge Guild House 9 Kent Ridge Drive Singapore 119241 |
| Registration Closing Date | 1 September 2025 |
| Course Fees per pax (Including GST) | NUSS Member: $392.40
Public: $431.64 |
| Fees payable by Singaporean and PR aged 50 and above (Including GST) | NUSS Member: $104.40
Public: $114.84 |
| Remarks | *Course dates are subject to change
*A minimum of 15 participants is required for the workshop to commence *This course is eligible for SkillsFuture credits claim (for course fees only) *Please note that there is no refund and no replacement for lesson(s) missed |
