(calming new age music)
- Hi, everybody, my name is Jordan.
Thanks for joining me today
for a 10 minute stretching routine.
This routine is gonna be seated.
So this is great for seniors, beginners,
people who have trouble getting up and down off the ground.
Everything will be done seated in your chair,
taking you through a full body stretch.
So the first thing I'm gonna have you start with,
you wanna come all the way towards the edge of your chair.
You wanna keep your back nice and flat.
Bring those legs out in front of you a little bit,
and we're just gonna kind of hinge and reach forward here.
Nice and easy.
Keeping your back straight and neutral.
So only going down as far as your body will allow you to.
Just kinda warming up here
before we do any holding on the stretches.
(gentle music)
Do a couple more.
Let's reach down here two more times.
All right, sitting up nice and tall.
Have you take those hands behind your head.
Keep that chest up,
and you're just gonna do a nice little easy rotation,
side to side.
(gentle music)
Okay, we'll go two more.
All right, now arms just come right along
down by your sides.
You're just gonna kind of do a nice, easy dip.
Reach down to the side, back to the center.
(gentle new age music)
All right, perfect.
And now starting with whatever leg you want,
I'm just gonna have you go ahead point and flex the toe.
Point and flex.
(gentle new age music)
And we're gonna switch that over now to the other side.
Same thing, point and flex.
(gentle new age music)
All right, now next step,
take one leg straight out in front of you.
You wanna take and point the toes up towards the ceiling.
Keep your back nice and flat
and you're gonna hinge forward,
and you should feel this stretch right along
the backside of your leg into the hamstring
and I want you to just hold this.
We're gonna hold all of our stretches
for right around 30 seconds each.
(gentle new age music)
We're gonna take the same leg now
and we're gonna cross it up and over the top
of your other leg, if you're able to,
and we're gonna do a seated figure four.
So if you want to deepen this stretch at all,
you can always put a little bit of pressure
on the inside of this knee,
and you should be feeling this one in those hips,
in your glute muscle.
So continuing to sit up nice and tall.
(gentle new age music)
We're gonna still stay on the same side,
and I want you to try to hug that knee into your chest.
Pull it up.
Again, sitting up nice and tall here.
While you're holding this stretch
I want you to just do some nice,
easy circles with that ankle.
Switch it the other direction.
(gentle new age music)
All right, we're gonna go ahead and release that leg back
down to the ground.
Now we're gonna go hamstring stretch.
So take that other leg straight out,
toes up towards the ceiling,
hinging forward until you feel that stretch
right across the back side of your leg.
(gentle new age music)
Good.
All right, sit up nice and tall.
Cross that ankle up and over.
We'll go into that seated figure four next.
(gentle new age music)
Go ahead and pull that knee into your chest.
Holding that stretch.
Circle that ankle around.
Good.
Circle it the other direction.
(gentle new age music)
And we'll go ahead and release that foot down to the ground.
All right, taking one arm right out in front of the chest
and we're gonna hold that.
Getting a nice stretch here in the shoulder.
(gentle new age music)
We're gonna take the same arm now.
Bring it behind your head, bend it,
and reach for that elbow.
(gentle new age music)
Okay, releasing that,
we'll switch and take that other arm
across the front of your chest.
(gentle new age music)
You're gonna reach that same arm behind your head.
Grab that elbow.
(gentle new age music)
Good.
All right, go ahead and release that.
Now, if you can,
I want you to try to reach your hands together
behind your back,
and think about squeezing the shoulder blades.
If you can't actually reach the hands together,
just reaching back behind you is fine.
You wanna think of a nice chest opener here.
Now as we are doing this one,
I'm gonna have you add on and just tip your head off
to the side.
We'll get a little next stretch done with this one as well.
(gentle new age music)
All right, let's go other side.
(gentle new age music)
Good.
All right, we're gonna go ahead release that.
We're gonna take a deep breath in together,
reaching both arms up over your head.
Good, as you exhale, grab ahold of your wrist,
and then just do a nice easy side bend.
(gentle new age music)
And deep breath in, exhale, switch to that other side.
(gentle new age music)
Deep breath in, reach up, exhale, release.
Again, inhale, reach up nice and tall, full body stretch,
elongate that spine.
Exhale, release.
One more time here together.
Deep breath, in, reach up, full body stretch,
and exhale, release it.
All right, thanks for joining me today, everybody.
Have a great rest of your day.
(gentle new age music)