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02.05.25 | Community

Stretch with a Ballerina: An Interview with Celina Merrill

At Sage Collective®, we’re always exploring new ways to promote vibrant living through movement, creativity, and community. This season, we’re excited to welcome Celina Merrill, a classically trained dancer, as an instructor in our Vibrant Learning Series. Celina, a Nashville-based freelance artist, has trained in ballet since childhood and has mastered multiple dance styles, including jazz and hip-hop. Her upcoming classes will introduce participants to low-impact movement techniques designed to enhance mobility, flexibility, and posture—all key components of physical well-being at any age.

We sat down with Celina to discuss her journey as a dancer, the connection between movement and wellness, and what she hopes participants will gain from her class.

Can you tell us about your journey as a dancer? What first inspired you to pursue ballet and other styles of movement?

Celina Merrill: I was first introduced to dance by my mother. She enrolled my sister and me in classes because, as she put it, “that’s what you do when you have little girls,” haha! My journey has been full of challenges—I’ve had to fight against people who overlooked me because of my skin color, my body type, or my stature. But I took control of my own career, finding ways to share my gift of dance in unexpected spaces beyond traditional ballet venues.

My classical training continues to shape my approach to movement today. For me, ballet is the root of everything. If there’s a dance step or movement I don’t quite understand, I always go back to ballet fundamentals—it’s the foundation that helps me make sense of my body’s movements.

Your class focuses on mobility, flexibility, and posture. Why are these areas so important for overall wellness, particularly for older adults?

Celina Merrill: Movement is essential because it helps you feel good in your body. As we age, we tend to move less, which can lead to stiffness and discomfort. Even just a little gentle movement every day can make a huge difference in reducing pain and increasing overall mobility.

For beginners, my biggest piece of advice is don’t stress about being perfect! Movement is not about perfection; it’s about what feels good for your body. Every small step forward is a win.

How does movement contribute to mental and emotional well-being in addition to physical health?

Celina Merrill: Movement helps us release emotional and mental stress that gets stored in the body. It’s a powerful way to express emotions and work through tension. Sometimes, just taking the time to stretch or move can shift your mindset and bring a sense of calm and joy into your day.

What are some misconceptions people have about movement as they age, and how do you challenge them through your teaching?

Celina Merrill: One big misconception is the idea that aging means losing the ability to move. That’s simply not true. Older bodies are still bodies that can move and enjoy movement! Through my class, I help participants explore movement that feels good for their unique bodies, no matter their ability or experience.

What benefits can participants expect from incorporating low-impact dance and movement into their routine?

Celina Merrill: Less stiffness, improved balance, and a greater understanding of how to work with your body instead of against it. Many people feel discomfort in their joints, but movement can ease that and even prevent further stiffness.

Do you have any simple daily movement habits that can help maintain flexibility and balance?

Celina Merrill: Yes! Walking is one of the best things you can do every day—it gets the blood flowing and helps with balance. Arm and wrist circles are also great for keeping mobility in your joints. Even gentle stretching while seated can make a difference.

Dance has always been a form of creative expression. How do you encourage participants to bring joy and creativity into movement, even in a structured class?

Celina Merrill: Everyone brings something unique to a movement class. No two people will move exactly the same way, and that’s a good thing! Bring your personality, your creative energy, and an open mind. And don’t be afraid to look a little silly—movement should be fun!

Can you share a favorite moment from your teaching or performing career?

Celina Merrill: I teach dance at a private school here in Nashville, and some of my students have never danced before. Watching them build confidence in themselves and perform on stage after putting in so much effort—it’s an incredible feeling. Seeing that growth reminds me why I love teaching.

What excites you most about working with the Sage Collective® community?

Celina Merrill: I’m excited to give participants a new experience—one that makes their bodies feel good and opens the door to a deeper appreciation for movement.

What do you hope participants take away from your class, not just about movement, but about embracing wellness and vibrant living?

Celina Merrill: That you’re never “too old” to move! Even small movements can have a big impact on your physical and emotional well-being. My hope is that everyone leaves class feeling more confident, capable, and connected to their bodies.

Celina Merrill’s Vibrant Learning Series classes will offer participants an engaging, low-impact movement experience designed to enhance mobility, improve posture, and bring joy through movement. Whether you’re new to dance or looking for a gentle way to stay active, this class is an opportunity to explore movement in a welcoming and supportive environment. Sign up for her first class on February 6th on Facebook Live here, and stay tuned for future classes to discover how movement can transform the way you feel—inside and out!

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08.03.23 | Community

The Benefits of Chair Dancing for Older Adults: Fitness, Fun, and Flexibility

In our pursuit of vibrant living, physical activity plays an increasingly crucial role. At Sage Collective, we’re dedicated to promoting fun, engaging, and accessible ways to keep moving. One such practice that has been gaining popularity among older adults is chair dancing. Today, we’re explore the fascinating world of chair dancing and how this fun fitness routine can enhance physical health, mental clarity, and overall well-being.

What is Chair Dancing?

Chair dancing is a dynamic and enjoyable form of exercise that integrates the rhythms and movements of dance into a seated routine. This low-impact activity is designed to accommodate all ages and fitness levels, making it a superb choice for older adults. Using a chair for support, individuals can savor the joys of dancing without concerns about balance or mobility. It allows everyone, regardless of physical ability, to engage in an energetic activity that promotes cardiovascular health, strength, flexibility, and coordination.

Health Benefits of Chair Dancing

Chair dancing provides a comprehensive workout that engages various muscle groups, enhancing cardiovascular health, increasing muscle tone, and promoting better coordination and balance. This low-impact activity also promotes joint mobility and flexibility, critical elements in maintaining a vibrant and active lifestyle.

Beyond its physical benefits, chair dancing can significantly improve mental well-being. The invigorating music and engaging movements stimulate cognitive activity, encouraging memory recall and enhancing focus. By naturally lifting your mood and reducing stress, chair dancing helps foster a happier, more positive mindset.

Chair dancing also has social benefits. Participating in a group setting can create a sense of community and connection. Joining a chair dancing class offers a fun, social way to stay active, contributing to an overall sense of well-being and joy as part of a vibrant lifestyle.

Getting Started with Chair Dancing

Starting your chair dancing routine requires some planning and gradual progression. Ensure you have a sturdy chair and enough space to move your arms and legs freely. Wearing comfortable clothing that facilitates easy movement is also essential. You can customize chair dancing to match your fitness level. If you’re new to the practice, start with slower, gentler routines and progressively build up to faster, more robust dances.

Community centers or gyms often offer chair dancing classes. If you prefer the comfort of your home, there are numerous online resources, including tutorials on YouTube and other platforms, catering to various skill levels. Most importantly, chair dancing should be fun and enjoyable. Use this time to express yourself, embrace the rhythm of the music, and immerse yourself in the joy of movement.

Chair dancing offers a host of physical, mental, and social benefits for older adults, contributing to a vibrant, fulfilling life. With such a fun and accessible form of exercise, it’s an excellent time to get moving and embrace an active lifestyle. At Sage Collective, we’re committed to nurturing a balanced, vibrant lifestyle that combines physical activity, mindfulness, and joy. With chair dancing, older adults can integrate all these elements, enhancing their well-being, and fostering a positive, active lifestyle.

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05.25.23 | Sage Advice®

Staying Agile: Flexibility and Balance Exercises to Help You Maintain Independence

As we navigate through life’s different stages, physical changes often accompany us. At times, these can impact our strength, agility, and sense of independence. However, at Sage Collective, we are firm believers in the body’s innate capacity to adapt. Today, we’re exploring how to stay agile with flexibility and balance exercises. 

Flexibility and balance are the pillars of maintaining independence as we age. They are crucial in our daily tasks, from simple movements like bending to tie our shoes, to complex actions like reaching for an item on a high shelf or navigating stairs. Regular flexibility and balance exercises can enhance muscle tone, improve coordination, reduce risk of falls, and promote independence. Let’s delve into some exercises that can help.

Gentle Yoga 

Yoga is an exceptional choice for promoting flexibility and balance. The slow and deliberate movements of yoga poses, such as the “tree pose” and “warrior pose”, can dramatically improve balance. For increased flexibility, try poses like “downward dog” and “cobra pose”. These poses work on various muscle groups, enhancing flexibility in the legs, spine, and shoulders. Starting with guided sessions by a trained instructor can ensure proper technique and safety. 

Stretching Exercises 

Regular stretching exercises are integral to maintaining and improving flexibility, and in turn, your range of movement. Basic stretches, such as the calf stretch, hamstring stretch, and gentle neck rotation, can be highly effective. Aim to hold each stretch for about 30 seconds, ensuring you feel a gentle pull, not pain. Over time, you’ll notice improved flexibility, which can make everyday tasks easier and more comfortable. 

Balance Training 

Simple balance exercises can significantly improve stability. Start with exercises like standing on one leg, shifting weight from one foot to the other, or walking heel-to-toe in a straight line. Initially, use the support of a chair or railing until you gain confidence and can perform these exercises without aid. Consistent practice can lead to noticeable improvements in your balance, coordination, and confidence in daily movements. 

Staying agile involves more than physical flexibility and balance; it requires mental adaptability too. Incorporating these exercises into your daily routine sets you up to tackle life’s challenges with grace and resilience. Growing older doesn’t mean surrendering your independence. It’s about thriving, adapting, and embracing life’s ever-changing landscape. By dedicating time to activities like these, you’re investing in your independence, enhancing your quality of life, and paving the way to healthier aging. Let’s stay agile together, every step of the way.

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