G'day everyone! In this exercise video today,
what we're going to go through is a dynamic stretching exercise routine.
Now, this type of stretching is different from the type of stretching you're probably used to and that's the type of stretching
where you hold your body in certain positions for a set amount of time.
That's known as static stretching.
What we're doing today is as I said dynamic stretching and that's using movement
to stretch out your muscles and also take your joint through their range of motion.
So you see exactly how to do it in this video today, following along with me. Now,
let's get into it. So we're going to get straight into it today by taking a seat in our chair.
We're going to sit up nice and tall in our chair and we're going to start by working those shoulders.
So we're just going to do some shoulder rolls back like this. We're going to go five times, so following along with me.
From now, let's go 1,
2, nice up, high, back and down. Excellent work! Let's go 3,
4, and 5. Excellent work! Now, let's go to the front ways, 1,
2, bring them up nice and high, get that full range in those shoulders back up and to the front. Excellent work guys!
Let's go 2 more, 1
and 2. Now, let's go back the other way, 1
2, get that full range guys, 3
4, and last one 5. Excellent work! Now, back the other way, 1
2,
3,
4, maintaining that upright posture and last one 5. Excellent work! Taking a deep breath in
and out.
Let's just get some movement in our arms.
Just bring them up nice and high as far as we can go, following along with me. Let's go five on each side,
bringing them up as far as you can, maintaining that upright posture
so they're just strings pulling your head to the ceiling and let's go for two more each side, 1
and 1,
2,
and 2. Excellent work! Shaking out those arms. Now, let's work those elbows. Now, straightening those arms bringing them up.
Let's just go from five, 1
2, 3,
4, and 5.
Excellent work! Let's see some wrist circles, following along with me.
We're going to go one way
so doing the same thing,
let's go, 1,
2,
3,
4, get that full range and 5. Excellent work! Let's get the other way now,
1, 2,
3,
4,
and 5. Let's get it back the other way now,
1,
2,
3,
4, and 5.
Excellent work! Now, back the other way,
1, 2,
3,
4, and 5.
Excellent work! Shaking out those arms, taking a deep breath in
and out.
Now, let's get into working our shoulders so touching the back of our head a very important movement to work those shoulders,
so just bringing your shoulder up touching the back in the head and we're going to go for five more each side.
Let's go 1, excellent work and 1,
and 2, and 2,
and 3,
and
3, and 4,
and
4, and last one each side. Let's go 1 and 2.
Now, we're going to do a similar movement. We're just going to touch the back of our lower back like this
then we're going to bring our hand back down. So it's just like this, alternating arms,
bringing that hand behind the back.
Excellent work, guys! Just keep that going
bring that hand behind the back
feeling the stretch.
Let's go for five more each side,
following along with me. That's 2, we got three to go, keep it going and 2 to go
and last one.
Excellent work! Now, let's put that together, touching the back of the head, touching the lower back, alternating arms. Let's go for ten 1,
2, maintain that upright posture 3,
4,
5,
6,
7, 8.
Excellent work guys! Keep it going two to go
and last one 10. Excellent work! Shaking out those arms, taking a deep breath in
and out.
So, let's do the stretch, we do first thing when we wake up in the morning. We're going to push it out like this.
We're going to push it up to the ceiling and bring our arms down like this. Excellent work! Let's do that again.
Pushing out, coming up all the way to the ceiling feeling that back stretching
out, coming all the way down to the side feeling it in that spine and let's keep going and pushing out,
coming up. Let's hold for a few seconds, 5, 4,
3,
2, 1,
coming down and let's go again,
coming out, pushing up, holding the stretch, 3, 2, 1, coming down
and let's go one more pushing out coming up,
feeling the stretch. Let's hold for 3, 2, 1 coming down, shaking out those arms,
taking a deep breath in
and out.
Let's place our hands down in front.
Now, we're just going to open up that chest like this then we're going to come back together. Let's go for five,
1,
2,
3,
4, and last one 5. Excellent work! Shaking out those arms, taking a deep breath in
and out. Okay, let's bring our legs out in front a little bit.
Now, we're just going to reach down to our toes as far as we can go. We're going to hold for 5, 4,
3,
2, and 1. Excellent work! Coming up and let's go again, coming down,
holding for 5, 4,
3, 2, and 1. Excellent work! Coming up, let's go for three more coming down,
hold for five seconds 5, 4,
3,
2, and 1. Coming up, let's take a deep breath in
and out. And we got two to go. Coming down as far as we feel comfortable and let's hold for 5, 4, 3,
2, and 1. Coming up and the last one coming down,
hold for 5, 4, 3,
2, and 1.
Excellent work! Let's come forward in our chair,
let's just step out to each side like this, stretching out that groin a little bit and let's go for
5, 4, 3,
2,
and 1. Excellent work! Sitting back in the chair, we're going to straighten those legs. Let's hold for 5, 4, 3,
2, and 1. Bring it out 5, 4, 3,
2 and 1. Let's do some ankle circles, getting that leg straight. Let's go for
5, 4, 3,
2 and 1. Excellent work guys! Let's go the other way, 5 nice big circles 4,
3,
2, and 1. Excellent work! Let's change legs, nice big circles 5,
4, 3,
2, and 1.
Excellent work! Let's go the other way 5, 4, 3,
2, and 1,
bringing that leg back. Now, you probably feel a bit of cracking in those ankles. That's fine!
It's perfectly normal as long as you don't have any pains, so let's take a deep breath in guys
and out.
And let's stand up
behind our chair and
what we're going to do are just some leg swings.
So I'm just going to show you how I'm doing it here
so you're going to stand behind the chair going, come out as far as I feel comfortable,
keeping that leg straight and I'm just going to swing like this.
Okay, so holding onto that chair,
swing the leg through, relaxing the leg and let's go for 5,
4, 3,
feeling you're stretching that leg, 2
and 1. Excellent work! Now, let's change legs,
do the same thing on the opposite leg,
standing up nice and tall. Let's bring that leg out swinging it through 1,
2,
3, keep that toe space in the front
and last one. Excellent work! Shaking out those legs, taking a deep breath in
and out.
Okay, so now popping or sitting side onto your chair,
standing up nice and tall.
What we're going to do now is just bring our leg up straight to the front
and just swing it back like this, keeping the legs straight. So coming as far forward as we feel comfortable,
nice gentle swings and let's go for 5,
4, 3,
2,
and 1. Excellent work! Shaking out those legs.
Let's go again. The same thing, standing up nice and tall, keeping that leg straight, bring it forward and back,
swinging it through
nice
gentle, swinging
you're not forcing the swing, you bring it up as far as you feel comfortable, keeping it straight
and binging it back and let's go for 3,
2,
and 1. Excellent work guys! Shaking out those legs, taking a deep breath in and out.
Now, we're going to stand behind our chair. You're going to bring our legs out like this
and we're going to keep that leg straight and then what we're going to do is just lift the heels up,
alternating legs. We're just going to get the movement in those calves.
So let's go for 10 on each side, following along with me. Now, we're going to count from now and 10,
9, 8
7, 6, 5, 4, 3,
2, and 1.
Excellent work! Taking your seat in your chair,
take your deep breath in and out.
Okay, now I'm going to do some shoulder rolls, so rolling back 5, 4, 3,
2, and 1.
Let's cross our arms over our chest and let's go to one side, 1 to the other side 2,
3,
4,
5 and let's go again 1,
2,
3,
4, and 5.
Excellent work! Bring those arms by your side.
What we're going to do now is place one hand behind our head like this. We're going to come down for 1,
2, straight down to the side 3,
feeling a stretch on this side 4, and last one 5. Excellent work! Changing sides,
bring that hand behind the head. Let's go down for five, 1, 2
3,
4,
and last one 5. Excellent work! Shaking out those arms, taking a deep breath in
and out.
Okay, let's stop stand behind our chair. Now, what we're going to do is just some bum kicks. So holding on to your chair,
I'm just going to bring the legs back like this and we're going to go for five each side. Let's go 1, 2, 3,
4, and 5. Let's go again 1, 2, 3, 4 and 5.
Excellent work guys! Shaking out those legs,
taking your deep breath in
and out.
And there we have a dynamic stretching exercise session.
What we did is going to stretch in our muscles and also took
our joints through the range which will help with your flexibility and help you move much better as well.
I hope you enjoyed that workout, guys!
I'll catch you next time for the next video. I'll see you then!