G'day everyone, welcome back to another
exercise video. And what we're going to go through today is a very simple exercise routine.
We're going to run our joints though range, starting at the neck and working our way down to the ankles.
It's a very very simple routine, but it's a very important routine
because running your joints through range or moving your joints
as they should be moved is very important to prevent them from
stiffening up.
So this is a good workout to do along with some stretches to keep those joints
moving as they should, to keep you moving as you should and to also prevent anything from
stiffening up. Just quickly, before we get into it, for a free 4-week exercise
e-book for seniors, head over to the morelifehealth.com,
sign up to my mailing list and I'll send you a copy of that which will help you get started in improving your health and
fitness. And also, join up to the private Facebook support group.
If you're not on Facebook, you can shoot me an email at anytime at mike@morelifehealth.com.
Okay, let's get into it guys.
Sitting up tall in your chair. This will be our seated workout today. We're going to start by
working the neck, so shoulders back and down, maintaining that upright posture.
And what we're going to do is just look straight up to the roof and then we're going to bring our chin to our chest,
looking down. So, it's just like this, looking up as far as we can
and then coming down as far as we can.
So bringing the chin into the chest for that and then it's coming back up as far as comfortable
and
then coming down.
Okay, and now we're just going to do that 2 more times. Let's go, looking up as far as we can
and then coming down
and up
and down.
Okay, looking back to the front, we're going to do that 2 more times. You wanna to do that for 5 repetitions, coming up
and down
and up
and down.
Excellent job! So maintaining that upright posture. Now,
we're just going to look over to the left and then to the right as far as we can go,
like this.
Feel that stretch and then coming back the other way.
Now, looking back to the front, again to the left
and to the front and to the right
and to the front. Now, let's go again, to the left,
back to the front, to the right, back to the front. Now again, to the left,
back to the front and to the right.
Excellent work guys! Taking a deep breath in
and out.
So now, we're going to get into some shoulder rolls.
So bringing the shoulders up, back and down and we're going to do that for 10 times.
Just moving those shoulders,
loosening them up
and following along with me guys.
That's it. Excellent job! Maintain that upright posture, don't slouch over
and let's go for 5,
4, 3,
2, and last one,
1. Excellent job! Shaking out those arms.
Okay. Now, we're going to work our shoulders. So bringing our arms by our sides like this,
thumbs facing the front and we're just going to lift up as far as we feel comfortable or as far as we can go
and then coming back down.
So make sure your thumbs are facing out the whole time through this exercise and then actually facing up to the roof
then you're going up as far as you can. Reaching up to the ceiling and coming back down.
Okay, we're going to do that for 3 more repetitions, coming up
as far as we can go, reaching up to the ceiling, coming back down
and again, up,
reaching up to the ceiling
and coming back down. And last one,
reaching up to the ceiling as far as we can go
and coming back down.
Excellent work!
Taking a deep breath in
and out.
Okay! Now, we're going to place our arms by our sides like this, very similar movement.
Our thumbs are facing out to the side and now, we're going to do an arc and come right up to the top.
Touching our hands together and then coming back down.
We're going to do this for 5 repetitions, maintain that upright posture.
Let's go, coming up,
reaching up nice and tall to the ceiling
and coming back down.
Make sure your arms are by your side throughout the exercise and not out in front of you.
That's it! Coming up, coming down and let's go for 2 more, coming up
and
down. And last one, coming up
and
down. Excellent job! Let's shake out those arms. Take a deep breath in
and out.
Okay, let's interlace our fingers.
Push our palms out in front of us and now we're going to reach up to the ceiling
as far as we can go, feeling the stretching at sides, our sides and our shoulders and let's hold for 10,
9, 8,
7, 6, 5,
4, 3,
2, and 1.
Excellent job! Bringing the arms down,
placing them on your thighs, taking a deep breath in and out, shaking out those arms.
Okay! Now we're going to bend our elbows at 90 degrees, keeping our elbows tucked in throughout this exercise.
We're going to open our hands like this and with our elbows tucked in.
We're just going to remove our arms out to the side like this.
Feeling the stretching those arms and then bringing it back in.
Okay! Let's do that for 5.
Following along with me, keeping your arms tucked in the whole time
and 5,
4, 3,
2, and last one,
1.
Excellent job! Shaking out those arms.
And now, we're going to work the elbows. Just sitting up tall, arms straight,
make sure they're fully straight. And now, we're going to curl up
and down, up
and down.
Make sure your elbows are straight,
up and down,
up and down.
And last one, coming up
and down. Excellent job! Now again, arms by your side,
open up your palms like this with your palms facing down
and what we're going to do now is face our palms up
and down,
up and down,
up and down.
2 to go, up
and down. Excellent job! Actually, we've got 1 more to go, facing up
and down. Excellent work! Shaking out those arms. Take your deep breath in
and out. Okay. Let's work our fingers now,
keeping your hands up like this. We're going to clench up like this and then we're going to open up as wide as we can.
Let's do that for 5 and close open,
close
open,
close
open,
Now, let's go 2 more,
close
open, and last one, close and open. Excellent work! Let's swim in those fingers,
now close the fist,
that's it! Close and open. Wiggle those fingers.
Excellent job! Placing your hands down and taking a deep breath in
and
out.
Okay, sitting back in your chair. You can relax into this one a little bit but maintain that upright posture.
We're going to work our hips now. So just bringing the legs up like this,
so moving those hips through range, getting them moving
and let's go for 5,
4, 3,
2,
and 1.
Excellent work! Now, we're going to move our knees through range.
So straightening those knees, going as far as you can, keeping those legs straight,
that's it. Excellent job! Bringing it all the way up
and then bring it back down.
So really get those knees straight move them through range, working those muscles at the front.
Excellent job guys! Let's go for 2,
and one
1. Great job! Taking deep breath in
and out.
Okay. Now, we're going to do some ankle circles, so big circles clockwise,
following along with me. Let's go for 5,
4, 3,
2,
1. Excellent job! Let's do the same thing on the other foot, clockwise, 5 big circles 4,
3,
2, and
1. Great job! Now, let's go the other way, with your other foot. So if we started on
anti-clockwise 5,
4, 3,
2, 1.
Change legs and 5, 4, 3,
2, 1. Great job! Taking a deep breath in
and out.
Okay,
learning coming forward in the chair, I should say, sitting up nice and tall. Now, let's get back into the shoulder exercises. This time,
we're going to reach up thumb space in the front as far as we can go.
Let's turn our hands over and what we're going to do is come down, keeping that back straight, touch our toes,
that's it! Hold for 3, 2,
1, coming up
nice and slow.
Bringing that slowing those hands up the legs and let's do a short some shoulder circles 3,
2,
1. Great job! Again, arms way sides coming up as far as you can go,
facing your palms out to the front, coming down, touching your toes,
holding for 3,
2,
1. Slam those hands up the legs nice and slow,
come out nice and slowly, come up nice and tall.
Now, doing some shoulder circles 3,
2,
1. We're going to do 1 more of that exercise, coming up
as far as you can go, facing your arms out to the side and then coming down.
And let's go sliding the hands up,
nice and slow,
that's it! And let's do some shoulder circles 3,
2, and
1. Taking a deep breath in guys and
out.
We're all done for today guys. I hope you enjoyed that workout.
It's a good workout, to move your joints through their range, to keep them healthy,
to keep them moving as they should, and to keep you moving as you should as well.
I'll catch you next week for another exercise video.
Remember, you can contact me anytime at mike@morelifehealth.com.
Also join up to the Facebook support group.
If you want a free 4-week exercise ebook for seniors, head over to my
morelifehealth.com, sign up to the mailing list and I'll send you a copy of that exercise
ebook to help you improve your health and fitness.
Keep active guys, keep moving and keep having fun.
If there's anything you want to see, shoot me an email and I'll create videos to help you.
Thanks for following along guys. I'll catch you next time!