2.3. The Authors’ Rehabilitation Program

The rehabilitation program lasted 12 weeks and consisted of two 45-min sessions per week. The program was identical for both experimental groups and the only difference was the ground—stable for group A (hard floor); unstable for group B (10 cm thick rehabilitation mattress). During the training, no additional equipment was used and all exercises were based on the use of their own body weight. Each session was planned separately, exercises in the sessions were not repeated and the senior women performed 25–30 rehabilitation exercises during each session.

Each session consisted of three phases and during each phase all neck, torso, and upper and lower limbs muscle groups were involved:

The first phase (approximately ten minutes) involved standing position exercises aimed at preparing the body for effort in the main part of the training and protecting it against possible injuries. Exercises in this phase consisted of slow circular movements, starting with the head, through the upper limbs, the torso and ending with the lower limbs and also marching, clapping, and stamping.

The main phase (approximately 25 min) involved lying, sitting, and standing position exercises. In each position, the participants performed strength, balance, and coordination exercises to achieve better functional fitness and improve their well-being. Each session included a variety of exercises moving all muscle groups. Participants performed ten repetitions of each symmetrical exercise and five repetitions of each asymmetric exercise per side.

The last phase (approximately ten minutes) included lying, sitting, and standing position exercises based on static stretching and respiratory exercises, the purpose of which was to cool down after effort. Participants held each stretched position for 30 s as they progressed through successive groups of muscles, starting from the head, through the torso, towards the distal parts of the limbs.