aerobic and strengthening exercises can be done seated
or standing for those who choose to exercise
seated
is advantageous to use affirm chair and use a chair that position your hips
above your knees this gives your legs more freedom of movement
also moved to the front your chair leotard with your low back story
in your chest lifted
if you intend to do any exercises in a standing position
and have some concerns about your balance we recommend that you place a
second chair in front view
that if you want to do a standing exercise you won't have to walk around
to the back in the chair
you may hold on to it anytime to keep yourself steny
but do hold on as lightly as possible to give you down system a workout to
0
throughout the program keep your remote control nearby you may want to pause the
action
so you can go at your own pace and spend more time on an exercise
in
welcome to the warmup portion over exercise video
the purposive warming up is to get your body ready for more vigorous exercise
but for some love you it's going to be gentle mobility and flexibility
exercises
to make you feel good for the rest of the day but do remember
that you want to work at your own pace the light to moderate effort
and remember all exercises should be pain free so let's go
okay step in moving to the front of your chair
get your feet
flat on the floor in front of you distance apart
sit nice and tall shoulders down and back
should be ready to go that start everybody by taking a nice
depressed reach held
inhale up over head exhale on your way back to let's do another one
inhale
and exhale as you come down last one
really reaching nice and yeah
and hacks LSU compact
great okay now place your hands on your hips
and we're trying to move our pal Best Buy first
rocking back tacky in her belly button sold and then we're going to reach
nascent hall bring your hips forward let's get a few more times this time
bring some breathing tell all your
a route as rolled back and in
as you reach nice good roll back again
hacks how the air out and help nice and tall bringing us have far away
again and tax
help im
last time X helped
and centaur
so like find yourself somewhere in the middle between up positions they're nice
and comfortable
let's do a few more but we're going to put incorporate our arms
you're going to cross your hands a one-handed each
me as me exhaling rollback
now we're going to in half returns nationwide and open
great let's do that again exhale well back to Chi
and wide stretching across
exhale and
hell
hacks
well
ninth get and place your hands back
5 ever going to roller neck okay so we're going to take your chin to whereas
one shoulder roll it down across your chest to work see additional
good back to the other side
gentle range emotion no pain
town across the end
good down to rate again one life across the other side
back down to rate great okay now let's roll our shoulders
certainty shows afterwards here's back squeezing shoulder blades together
down good let do that again nice
roles out to her pack few more
feels great shelves
last time
can squeeze title your shoulders down in fact for the remainder
media now are going to turn out fine to going to rotate to the right side
for bring your hands to your head to give me a little bit more range of
motion
and bring it back to the center good therapy to the other side
nice twist by hate
back to the Middle good try to twist a little bit more each time
yet back to the center
again
one last time
right
feels great back
now playing next few exercises my your feet a little bit wider
hard for a little bit offended you give me a little bit more stability
and go swimming parented rest ok for due to reach
push that water away funny you and then pull it back
great again pushed 1
hambrick back harsh away
bring it back and keep your test holiday professional way
and bring it back in okay time for the side strokes a turn to the right
plenary charmed wide apart and bring them back
read those hard as you can
and
good
last one ship and come back in this do the same thing to the left hand side
turn to the left and region spread your fingers apart
and Poland and against had your hand
why hot water and great bulletin
last one 3 and bring it back in
okay it's time for the back crawl the one arm is reaching down
when are misreading up to the sky and Paul that water back
good rotate your spine just a little bit
reaching up and back
casework 3 very
one more time the top
and last time great
campaign hour into a great stretch for
spy
some with me take care officer arms to your left hand first
toward you right whole their me a little challenging
he'll take your forearm rest
sleep hey let's do it together
take your hand points down to endure hold their
turn and twist your spine
camp email
exhaling DAP
yet
hang
me
hacks helping
and last
now
that great
go to the other side reach your hand down
all their gentle twist
float that I'm up to the sky inhale as you reach
twister more and accel and
it
good
back all rights now bring your arms out in front of you
all those nice and straight to your shoulders gonna last in one of her
wrists so we're gonna turn up on
up and down rotating
switching
nascent great stretching for get more
alright in this kid games and really warmed up
attend as a punching bag in front of you get punched irate good good good go as
fast as you can
good keep your tummy muscles tight good okay now we're gonna turn to the right
keep pension keep and chained good
I keep reading to good I'll bring it back to the Middle
keep pension good let's go to the left side
will I'm feeling warm good keep go I'm
good and back to the Middle Care Act
those are now we're going to have a great stretch back side
gonna take your hand off my shoulder gonna creature
elbow up towards the ceiling as we need points1
good great strict side good and come back
let's do that again summer youth this is a bit challenging
you can support yourself on a chair
so they feel safer good let's reach
ap get that have a little bit higher this time
care last time through reach up
a.m. bring it back in a case which side
that Evelyn nice and high
me
me feel great strides yet let's do it again
me my
come a little higher
keep last time
Okla user
dominoes a little bit more here we're going to reach arms ap
lifting if you can your side here
good and back down switch to the other side happen away
lifting her hips a.m. back down
other way all the help of your seat if you can
dad
which side happen get
keep going left reach
down I can lifted
good last time through ever really up Highway
reach care last time I meet
and relaxed and good ready to play some baseball
okay for this one you might want to get your feet a little bit wider again a
little bit more for it to feel safe
gonna grab are back already good swing back
have fallen apart could bring it back
its going forward good
i cant won't give in to get it get
go again reach reach reach reach reach keep your chest
tall as you reach forward good
last time through bring it back
okay now everybody grabbed one me
bring it to your chest give it a hug if this is uncomfortable you have any
painting grab from underneath you okay hold their
now rotate your ankles nice big circles
now switch directions good
the age range in motion hearing amazing slow good at that like down slowly
other side given a good hard
hugging ths past are rotating adding thanks
good from the other way
okay within 15 size a little bit we're gonna give a nice big kick out in France
training at me as much as you can and back down
never somebody you may have to stabilize yourself a little bit more by supporting
yourself on a chair
and if this is hard to lift your leg up so high
to slide get along fine thank you that's OK too
story nice tall and
street map yet
on more squeeze squeeze squeeze those thigh muscle
last time
where have a ride home for the defense lineup
in Hell last one after the sky
hmm access now bring it down
good in Hell again reach
Axtell way back down landmark big black
any and
access will well that everybody for summer you may now move on to another
portion ever video
but for some review this could be all the exercise you need for today
and that's fine too because remember if your choice