G'day everyone, welcome back to another exercise video. For those that are new, I'm Mike,
physiotherapist and seniors health and exercise coach. Let's get into the exercises. We're going to start in a seated position.
Now, before getting into these stretches, make sure you do a warm-up.
Okay, so do one of the warm-up videos, I'll pop a link to that below. In those warm-up videos
we run our joints through range, which will get you ready to do these stretches.
Okay, we're going to start with some shoulder rolls. Just sitting up nice and tall in your chair,
let's bring those shoulders back and down, and let's go for five.
four, three
two,
and one. Excellent work! Now, let's start with the neck, and what we're going to do is just look up to the ceiling okay.
this is one of my favorite stretches because nowadays we spend so much time looking down at our phones, looking down at the computer,
so it's good just to do a little bit different and look up.
So what we're going to do is sit up nice and tall and we're just going to go as far back as we feel comfortable.
Now, we're going to hold that for 30 seconds, okay. If you do get any pain, stop the exercise, bring your head back down.
Okay, let's hold it for another 20 more seconds,
following along with me, guys.
Let's keep that going
and 10, 9, 8, 7, 6, 5, 4, 3,
2, and 1. Excellent work! Taking a deep breath in and out.
Okay, let's do a posture stretch now. Stretching it out that chest, sitting up nice and tall in your chair with your head up.
What we're going to do is bring our arms out in front of us like this, clenching our fists.
and we're just going to bring our arms out to the side as far as we feel comfortable. We're going to squeeze those shoulder blades together.
and we're going to open up our palms, bring our palms facing the front like this, keep squeezing those shoulder blades together.
Now, let's go for 10, 9, 8, 7, 6,
5, 4, 3, 2, and 1. Excellent work! Bring those arms down squeeze those shoulder blades together,
following along with me, guys! 15 seconds, maintain that upright posture, don't slouch down,
that's it! Let's go for 10, 9, 8, 7, 6, 5,
4, 3,
2, and 1. Excellent work! Shaking out those arms, taking a deep breath in
and
out.
Okay, now we're going to do, we're going to stretch out our spine.
We're going to interlace our fingers and we're just going to push out like this.
We're going to come as far up as we feel comfortable,
pushing all the way up to the ceiling, we're going to hold this for 30
seconds.
That's it! Stretching everything out guys, following along with me.
That's it! Pushing up as far as you can,
getting a bit of an extra stretch,
20 more seconds to go, following along with me.
Excellent work guys! Pushing up nice and high, keep that stretch going and 10, 9, 8,
7, 6,
5, 4, 3,
2,
and 1. Excellent work! Bringing those arms down, taking a deep breath in
and
out.
Okay, now we're going to get on to the next stretch, I'm going to turn side on so you can see what I'm doing.
Now, this is another great stretch a stretch that I love. You've see me do this many times before,
stretching out that lower back in an extension position because again like with the neck, we spend so much of our time
slouched over in that forward position.
So we're going to stretch it out the other way, so placing your palms of your hands in the small of your back
like this and we're just going to lean into those hands getting the extension in that back. So leaning back, feeling the stretch.
We're going to hold this for 30 seconds so following along with me, guys.
That's it! Let's keep that going,
we got 20 seconds to go and
15, 14, 13, 12, 11, 10,
9, 8, 7,
increase the stretch a little bit and 5, 4, 3,
2,
and 1. Excellent work! Taking a deep breath in
and
out.
Okay, let's stand up behind our chair.
What we're going to do is stretch out our quads. Okay, this is a bit difficult for some of you,
that's fine just skip the exercise what we're going to do we're going to stand up nice and tall behind our chair.
We're going to hold on to one leg just like this. We're going to keep our knees together. We're going to maintain that upright posture.
We're going to feel the stretch in the front of the thighs, known as the quadriceps muscles or shortened as quads.
so Let's hold this position guys, feeling that stretch in the front of those legs,
don't lean forward, stand up nice and tall.
That's it! Excellent work! Look the way you're going.
Now, let's hold for another 10 more seconds and 10, 9, 8,
7, 6, 5, 4, 3,
2, and 1. Excellent work! Shaking out those legs.
now Let's get on to the other leg, the exact same thing picking up that foot,
stretching out that muscle in the front of the thighs and let's hold it to 30 seconds.
Try to bring those knees next to each other,
maintain that upright posture.
Excellent work guys! Feeling the stretch in the front of those legs, 15 more seconds to go
and 15, 14, 13, 12, 11,
10, 9,
8, 7, 6,
5, 4, 3,
2, and 1. Excellent work! Shaking out those legs,
taking a deep breath in
and out.
Okay. Now, we're going to stretch out our groin muscles, chairs in front. What we're going to do is bring one leg out to the side.
well Bringing your legs apart like this
and you're going to keep one leg straight, the other leg bent and when this leg is straight, you're going to feel a stretch in that inner
thigh on the leg that's straight. So point one toe out to 45 degrees, the other toe straight
and coming down a little bit onto this leg using the chair for support feeling that stretch in the thigh the inner thigh.
Okay, holding it for 30 seconds,
feeling that nice stretch. This is again. All these stretches are my favorite stretches
so the great stretches we're doing today to work the whole body.
Let's go for another 15 more seconds and 15,
14, 13,
12, 11,
10, 9,
8, 7,
6, 5,
4, 3,
2, and 1.
Excellent work! Let's change sides, we're coming up first let's do the exact same thing on the other side.
So bringing those legs apart,
you're going to bend one leg with that foot out to 45 degrees, keeping the toes of the straight leg straight ahead,
holding on to that chair for support and feeling that stretch in the inner thigh of the straight leg and holding for 30 seconds.
Maintain that upright posture as well guys don't slouch over, keep a smile on your face,
feel the stretch, remember to breathe as well.
So taking a deep breath in relaxing your body feeling, a stretch coming into it a little bit more and let's go for 10,
9, 8,
7, 6, 5, 4,
3, 2,
and 1.
Excellent work! Shaking out those legs,
taking a deep breath in
and out.
Okay, taking a seat in your chair.
Now, what we're going to do is stretch out our hamstrings.
So I'm going to sit side on so you can see what I'm doing in this exercise, coming forward in your chair.
I'm going to place one leg out in front, we're going to make sure
leg's straight but the toes are facing the ceiling. What we're going to do now is make sure we're straight on with our legs
kicking that back straight. We're just going to lean forward,
feeling a stretch in the back of those legs. I'm just going to hold this for 30 seconds,
stretching out that muscle.
That's it, guys! Make sure the toes are facing the ceiling, keeping that back straight. Don't slouch over
and let's go for fifteen more seconds.
Excellent work guys! It's coming a little bit further forward for the last ten seconds.
Keep that back straight, keep that chest upright and 5, 4, 3,
2, and 1.
Excellent work! Changing legs. Bring that leg in,
bring the other leg out toes facing the ceiling.
We're just going to come forward, keeping that body
perpendicular to your legs, keeping that chest up back straight leaning forward.
Let's hold for 30 seconds.
Make sure you relax into the stretch, take your deep breath in and out.
Holding that stretch, we got 15 seconds to go.
That's it, guys! And 10, 9, 8,
7, 6,
5, 4, 3, 2, and 1.
Excellent work! Shaking out those legs
and then face front on
so you can see what I'm doing, sitting up nice and tall in your chair.
What I'm going to do is lift my leg up just like this.
I'm going to hug it into my body whilst I'm sitting back in the chair. I'm just going to hold this for 30 seconds.
You know, we're going to bring the stretch over to your opposite shoulder a little bit just to get a bit more of that stretch.
We're going to hold this for 30 seconds, relax into the stretch relax those shoulders.
Don't strain through the exercise nice gentle stretch
and let's go for 15 more seconds
15,
14, 13,
12, 11, 10,
9, 8,
7,
6, 5, 4, 3,
2, and 1.
Excellent work! Shake out those legs so the same thing on the other leg, bringing it up, hugging that leg.
It's bringing over to the opposite shoulder up, feeling the stretch in those glutes.
We're going to hold at this for 30 seconds again.
That's it!
Holding the stretch, relaxing into it, relax those shoulders.
I mean that leg.
Excellent work, guys! 20 seconds to go, we're almost done for today
and let's go for 15,
14, 13,
12, 11,
10, 9,
8, 7,
6, 5, 4, 3,
2, and 1.
Excellent work!
Sit back in our chair, let's do some ankle circles 5, 4, 3,
2, and 1.
Excellent job! Other way 5,
4, 3,
2, and 1. Other leg 5,
4, 3,
2, and 1. And other way 5,
4,
3,
2,
and 1. Excellent work! Taking a deep breath in
and out.
Let's do some shoulder circles to finish it off coming backwards,
getting that body into a nice good posture. Let's go for 5,
4,
3,
2, and 1. Shaking out those arms, shaking out those legs, taking a deep breath in
and out.
Now, we're all done for that stretching routine guys. I hope you enjoyed that
stretching session. I'll catch you next time. Thanks for following along.