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From YouTube: Apopka Chair Exercise at Home Class 16
Description
In this class we focus on balance.
City of Apopka Senior Adult Chair Exercise Class. This class focuses on balance, mobility, range of motion, and strength. The class is appropriate for all fitness and mobility levels.
Disclaimer: You should consult your physician or other healthcare practitioner before starting this or any other exercise.
A
So,
as
you
can
see
behind
me,
we
have
our
birthday
board
with
the
names
of
all
the
people
in
my
class
who
have
birthdays
this
month,
and
if
your
name
is
not
there,
it's
because
you
did
not
include
it
in
my
birthday
book,
but
we
wish
you
happy
birthday
anyway.
So,
as
always
before
we
get
to
the
goodies,
we
have
to
do
our
birthday
dance,
so
I
want
all
my
may
people
to
stand
up
and
we're
going
to
do
our
birthday,
dance.
I
know
it's
been
a
while
I
hope.
A
You
still
remember
the
steps
I'm
going
to
go
through
it
just
once
for
you,
and
then
you
pick
it
up
and
do
it
with
me
the
second
time
around
okay,
so
we're
going
to
step
two
steps
on
the
left
and
then
one
on
the
right
one
on
the
left.
So
it's
two
one
two
and
then
we're
going
to
start
that
over
on
the
right
side,
there'll
be
two
steps
right
then
one
on
the
left
on
the
right
and
then
we're
going
to
walk
forward
for
four
steps,
and
it's
not
just
a
walk.
A
I
want
you
to
strut
more
like
a
strut,
put
some
shoulders
into
it
and
we
get
we're
gonna
walk
forward
for
four
on
the
fourth
beat
we're
going
to
clap
once
and
then
we're
going
to
strut
backwards
for
four
and
on
that
fourth
step
we're
going
to
clap
again.
So
this
is
what
it
looks
like
two
steps
left.
Then
right
then
left
now.
Two
steps
right
left
now
forward,
one
two
three
and
up
back
two
three
and
clap,
and
then
we
repeat
the
sequence
again
two
on
the
left.
A
A
B
A
Going
to
get
to
the
goodies
you
see
on
the
birthday
board,
I
have
one
two
three
four
five
names:
we're
gonna
sing,
happy
birthday
to
these
people
and
then
the
other
mae-mae
birthdays,
but
particularly
these
five.
When
we
get
to
the
part
where
we
name
the
names,
you're
gonna
have
to
take
a
deep
breath
because
we're
going
to
get
all
the
names
in
and
then
then
you
can
breathe
out
again.
Okay
and
what
would
a
birthday
be
without
a
cake
and
candles.
D
D
A
Now
everybody
I
want
you
to
come
in
close
and
on
the
count
of
three
we're
gonna
blow
out
this
candle.
Okay,
yeah
ready
one:
two,
oh
wait:
hold
it
hold
it
wait
back
up
back
up.
We
forgot
something:
didn't
we
you
forgot
to
make
a
wish
so
I
want
you
to
think
of
something
very
close
to
your
heart
that
you
want
to
be
accomplished.
A
A
A
A
Thank
you
all
for
joining
me.
Now
we're
going
to
get
ready
and
do
some
exercise.
Okay,
hey
good
morning,
everyone
and
thank
you
for
joining
me.
My
name
is
Katherine
I'm.
The
chair
exercise
instructor
here
in
Apopka,
I'm,
coming
to
you
from
the
city
hall,
courtesy,
the
of
the
mayor's
office
and
his
wonderful
IT
team.
So
today
what
I
would
like
for
us
to
focus
on
is
balanced,
because
balanced
training
is
becoming
part
of
a
complete
exercise
program,
in
addition
to
the
cardio
strength,
training,
flexibility.
A
Now
balanced
training
is
recognized
as
something
important
enough
to
do
on
a
regular
basis,
even
a
daily
basis.
Having
good
balance
along
with
good
posture
is
something
that
will
lessen
your
risk
of
falling
and,
as
we
all
know,
falling,
especially
at
a
certain
age
can
be
devastating.
If
you
break
a
head
form,
I'll
hit
your
head,
I
mean
the
results
can
be
catastrophic,
so
we
want
to
make
sure
that,
along
with
everything
else
that
we
we
train
our
balance
now
there
are
lots
of
different
reasons
for
our
balance
to
deteriorate.
A
A
One
thing
that
sometimes
overlooked
is
just
pain
if
you
have
pain
in
your
joints
and
your
ankles,
and
these
are
hips
you're,
going
to
favor
one
side
of
the
other
you're
going
to
adjust
your
gait
and
that
might
make
you
unstable
and
cause
problems
with
balance.
Also,
there
are
bones
and
the
middle
ear
in
the
inner
ear
that
communicate
with
each
other
and
there's
fluid
in
there.
And
sometimes,
if
you
have
problems
there,
you
can
have
problems
with
balance.
A
So
there
are
a
lot
of
reasons
and
I
implore
you
if
you
notice
that
you're
having
difficulties
with
your
balance
or
you've,
been
having
Falls,
please
don't
keep
that
a
secret,
that's
something
that
needs
to
be
investigated.
You
do
need
to
go
to
senior
health
practitioner
and
have
that
looked
out
and
checked
into
because,
as
I
said,
a
fall
can
be
devastating.
A
We
don't
want
it
moving
around,
preferably
one
without
any
arms
check
the
area
around
your
chair
to
make
sure
that
you
don't
have
anything
that
might
potentially
trip
you
up
or
cause
a
tripping
hazard,
and
please
please
wear
shoes
on
your
feet,
I
know
or
you're
at
home
and
there's
carpet,
and
you
think
it's
going
to
be
more
comfortable,
which
it
may
well
be.
But
the
fact
is,
it's
not
going
to
be
as
safe.
A
If
you
try
and
do
these
exercises
without
shoes,
so
make
sure
you
have
on
something
that's
supportive
for
your
feet
and
have
your
border,
because
you
have
to
keep
your
body
hydrated
as
you're,
going
through
the
exercises
and
I
wanted
to
introduce
my
friend
to
you
today.
This
is
klondike.
He's
come
a
long
way
to
be
with
us
today.
Is
this
a
mousse
in
case
you
were
wondering
and
they're
they
live
up
in
Alaska.
A
In
those
cold
places,
but
he's
here
today
on
vacation
and
he's
going
to
do
the
the
beginner
moves
and
you're
gonna
have
to
look
really
hard
at
him
because
you
may
not
may
not.
Look
like
he's
moving
but
he'll
be
doing
the
same
rules
we're
doing
so.
You
can
follow
Klondike
if
you're
not
too
sure
what
or
you
can
follow
me.
A
A
A
Good
and
we're
going
to
grab
on
to
the
two
cabinet
doors
with
your
arms
stretched
out
in
front
and
we're
going
to
open
them
wide,
squeezing
those
shoulder
blades
and
close,
open,
close
open,
close
open.
Now,
let's
reach
up
and
pull
down
reach
and
pull
pulling
the
elbows
into
the
waist
reach,
pull
reach
and
pull
stretch.
A
Your
arms
out
in
front
of
you
again
hold
on
to
the
two
doorknobs
twist
them
out
twist
them
in
out
in
out
in
out
in,
and
we're
just
going
to
give
it
everything
a
shake
right
down
to
the
hands,
we're
going
to
open
and
close
the
hands,
nice
and
easy,
bringing
the
thumb
to
the
outside
and
wiggle.
All
ten
fingers
take
the
palms
up
palms
down
up
down
up
down
nice
and
easy
we're
going
to
circle
the
wrist
first.
A
A
Good
sit
back
up
nice
and
tall
relax
your
arms
down
by
your
side.
Now,
bending
just
from
the
waist
we're
going
to
go
from
side
to
side
start
with
a
small
movement
and
each
time
you
bang
try
and
get
a
little
bit
lower,
now
you're,
keeping
your
back
straight
and
you're
keeping
your
body
upright,
not
leaning,
forward
going
from
side
to
side.
Now,
if
you
can
touch
the
floor
with
your
fingertip,
that's
fine!
A
A
And
hold
that
foot
just
slightly
off
the
floor.
90-Degree
angle
of
the
knee
swing
it
out
to
the
side
to
the
front
side,
front
side,
front
side,
front
side
now
hold
it
to
the
front
stretch
your
right
leg
out
in
front
of
you
heel
on
the
floor,
we're
going
to
point
and
flex,
point
flex,
point
flex,
point
flex,
point
flex
now
point
keep
it
pointed:
take
that
toe
and
make
it
Oh
in
a
clockwise
direction.
A
Good
bring
the
right
leg
in
both
feet
together.
Let's
take
another
deep
breath
in
and
blow
it
out,
excellent.
Okay.
So
we're
going
to
we're
going
to
do
our
balance.
Exercises
now.
I
strongly
urge
you,
unless
you,
unless
you
don't
feel
at
all
safe
doing
it.
You
know
I
understand
there
are
people
at
different
levels
watching
this
video.
Please
don't
do
anything
that
you're
not
absolutely
comfortable,
doing
we're
all
working
within
our
own
capacities
and
limitations,
and
we
all
want
to
do
it
safely.
A
So,
if
you're
very
unsteady
on
your
feet
and
don't
feel
like
you
want
to
risk
it,
then
please
stay
seated.
You
can
do
the
same
types
of
exercises,
most
of
them
seated
in
your
chair
just
make
sure
your
weight
is
evenly
distributed
on
your
hips
and
then
you
can
do
the
same
kind
of
one
legged
stance,
keeping
your
your
tummy
tight
shoulders
back
head
up.
A
You
could
do
a
lot
of
the
same
different
things,
but
I
would
ask
that
if
you
try
at
least
some
of
these
exercises
standing
up,
you
can
always
hold
on
to
your
chair.
If
you
feel
a
little
unsteady
or
the
other
thing
you
can
do,
if
you
have
a
you,
can
move
your
chair
next
to
another
solid
object,
countertop
or
a
table
or
even
a
wall,
and
that
would
give
you
more
support
if
you
feel
that
you
need
it,
so
we're
all
going
to
stand
up
together
on
the
count
of
three.
A
When
you
stand,
you
want
to
have
a
little
space
between
your
feet.
Further
apart,
the
feet
are
the
more
stable
we're
going
to
push
down
into
the
heels.
You
want
your
legs
to
be
what
lifts
you
up?
Okay,
you
don't
want
to
try
and
launch
yourself
out
of
the
chair
by
doing
something
like
this,
because
you're
stuck
your
head,
you,
but
the
skull
is
very
heavy.
If
you
lean
forward
trying
to
get
up
you
can
you
can
plant
your
face
in
the
floor
very
easily,
so
you
don't
want
to
do
that.
A
Also,
if
you
lean
forward
and
put
your
head
down,
you
may
start
to
feel
dizzy,
and
that
might
you
know
be
a
problem,
so
you
want
to
keep
your
head
up
we're
going
to
push
down
into
the
heels.
Let
the
muscles
in
your
legs
take
you
straight
up:
keep
your
upper
body
as
straight
as
possible
and
we're
going
to
use
our
arms
for
a
little
momentum.
If
you
have
a
chair
that
has
arms,
you
can
always
use
that
to
push
down,
but
we're
going
to
use
our
arms
and
a
little
momentum.
A
A
You
can
start
by
holding
on
to
the
chair,
but
once
you
feel
comfortable
with
this
move,
I
want
you
to
try
it,
maybe
with
just
one
hand,
holding
up
and
down
and
please
go
at
your
own
pace
and
then,
if
you
feel
comfortable,
take
both
hands
off
as
you
go
up
and
down
and
hold,
and
just
all
four
if
you
can
hold
them
out
to
the
side
up
and
down.
This
is
also
good
for
the
calf
muscles
up
and
down.
Okay,
wonderful,
all
right!
A
A
A
Very
good,
okay,
excellent!
You
feel
those
muscles
in
the
back
of
your
legs
working
okay.
So
let's
just
stand
with
a
nice
posture,
I'm
going
to
turn
this
way,
so
you
can
see
we're
gonna.
Have
our
legs
about
hip-width,
hip
width
apart
feet,
with
the
toes
pointing
straight
ahead
like
you're,
on
a
railroad
track.
You
want
them
to
straight
ahead,
hips
everything
forward
and
it's
forward
and
lift
it
up,
bring
those
shoulders
back
and
down
away
from
your
ears.
Tighten
that
tummy
roll
those
hips
forward
a
little
bit.
A
So
you
don't
have
your
butt
sticking
out,
and
that
is
good
posture.
Your
shoulder
blades,
should
we
pull
a
little
toward
each
other
to
bring
those
shoulders
back
now.
This
is
this:
is
a
nice
balance
position
for
your
body
and
pretty
stable
with
the
legs
far
apart
now,
what
I
want
you
to
do?
Holding
on
to
your
chair,
where
the
first
is
to
bring
your
outside
leg
in
this
case,
would
be
your
left
leg,
you're
going
to
bring
it
in
right
up
next
to
your
right
leg,
release
the
chair
now
see
the
difference.
A
That's
very
simple:
move
see
what
a
difference
it
makes
in
your
balance,
how
it's
different
from
when
your
legs
were
white,
because
we
need
when
your
legs
are
far
apart.
That's
a
more
stable
stance
when
you
bring
them
close
together.
You've
narrowed
your
base
of
support,
which
is
a
challenge
to
your
balance,
and
this
is
this
might
be
a
challenge
too,
to
a
lot
of
people
just
to
stand
with
the
feet
together
and
if
you
sway
a
little
bit.
A
A
A
That
makes
a
big
difference.
Doesn't
it
with
the
eyes
closed?
You
notice
that
you're
it's
more
of
a
challenge
to
stay
up
and
if
you're
comfortable,
just
take
your
hand
off
the
chair,
leave
your
arms
at
your
side
and
see
how
that
feels:
you're,
gonna
you're,
going
to
notice
how
your
body
will
has
a
tendency
to
sway
when
you
take
the
eyes
out
of
the
equation,
it's
much
more
challenging
for
the
brain,
to
figure
out
where
you
are
where
your
body
is,
where
you're,
where
the
floor
is,
but
that's
a
good
challenge.
C
A
A
We're
still
marching
slowly
bring
those
knees
up
a
little
higher
little
higher
and
bring
them
up
even
higher,
even
higher
see
how
that
changes.
Your
balance!
Now
it's
a
little
more
challenging,
but
please
go
only
go
as
high
as
you
feel
you
can
comfortably
go
and
if
you
need
to
hold
on,
as
I
always
say,
make
sure
you
can
hold
on
while
you're
doing
it
bring
them
up,
bring
them
up
as
high
as
you
can
now
as
high
as
you
can.
A
Good,
ok,
relax
them
back
down
now
we're
going
to
I'm
going
to
do
our
sidestep.
Let's
start
close
to
the
chair
step
to
the
left,
bring
the
right
one
in
step
to
the
right.
Ok,
so
let's
just
do
that,
step
to
the
side
to
side
stepping
left
stepping
right
and
look
straight
ahead.
Don't
look
at
your
feet!
Try
not
to
look
at
your
feet
just
shifting
our
body
from
side
to
side
good
now
from
here
close
to
the
chair,
we're
going
to
take
a
step
forward
and
then
step
back
with
the
left
leg.
A
D
A
A
Now
we're
going
to
combine
this
we're
going
to
step
to
the
side,
left,
side,
right,
side
forward
and
back
left
right
forward
and
back
so
I'm
going
to
make
a
cross
stepping
to
the
side
first
to
the
left,
to
the
right
now
forward
and
back
to
the
left,
to
the
right
and
forward
and
back
to
the
left,
to
the
right
forward
and
back
little
faster,
left
right
forward,
back,
left,
right
forward,
back,
left
right
forward
and
back
very
good,
very
good.
Let's
do
that
slow,
March,
again!
A
Okay,
we're
marching
left
now
as
we're
marching
this
time,
we're
going
to
march
and
we're
going
to
lift
I'm
going
to
lift
the
right
leg,
lift
it
up
and
hold
it
up
count
of
five.
Okay,
remember
you're
close
enough
to
your
chair!
So
you
can
you
can
grab
it
if
you
want,
if
you
don't
want
to
lift
the
leg,
you
can
bring
it
up
on
the
toe
and
hold
it
like
this.
A
Instead
of
lifting
it
all
the
way
up
and
holding
like
that,
so
whatever
is
comfortable
for
you,
so
we're
going
to
start
marching
left
right,
left
right
left
now
we
lift
the
right
hold
it
keep
that
tummy
tight
boom.
Five
four
three:
two
one
back
to
marching
right,
left,
right,
left,
right,
left
right
now
left
and
lift
and
hold
the
right
tummy
tight,
full
five,
four,
three:
two
one
and
release:
now
you
see
that
little
correction
that
I
just
did.
That's
that's
great!
A
A
We've
got
all
these
oak
trees
here
in
Florida,
massive
trees
and
the
group's
biggest
come,
and
they
push
up
on
the
sidewalk
push
up
on
your
driveway.
All
of
a
sudden.
Now
it's
uneven
and
you'll
find
yourself
going
a
little
bit.
So
that's
good
to
even
practice
that
kind
of
thing
on
your
own,
see
if
you
how
how
well
you
can
adjust
when
you're
off
balance,
to
bring
yourself
back
to
an
to
a
neutral
level.
Okay,.
B
A
So
this
time
we're
going
to
move
right,
first
step
left,
step,
right,
step
left
and
we're
going
to
go
back
and
forth.
Okay,
so
side
to
side.
First,
with
the
right
leg,
step
to
the
right
step
to
the
left,
step
to
the
right
step
to
the
left,
step
right,
step,
left,
step
right,
step
left
now
forward
in
the
back
forward
with
the
right
back
with
the
left.
A
Oh
it
remember,
keep
your
head
lifted
up!
Keep
that
tummy,
tucked
in
side
forward.
Let's
try
and
speed
it
up
a
little
bit
side,
side,
forward,
back
side,
side,
forward,
back
side,
side
forward,
back
one
more
side,
side
forward
and
back
very
good.
Okay,
let's
go
into
that
nice,
slow,
March,
lifting
up
the
right
left
right,
left
right,
left
right
now,
we're
going
to
lift
and
hold
the
left
up.
Every
can
hold
your
chair
if
you
need
to
I'm
going
to
count
five
four
three
two
one
and
continue
marching
left.
A
Now
we're
going
to
pretend
like
there's
a
tightrope
or
you
know
those
balance
beams,
that
the
gymnast
use,
they're
four
inches
wide
four
inches
and
they're
up
off
the
floor
was
about
four
feet
or
feet.
Maybe
three
four
feet
off
the
floor:
we
pretend
you
think
you
have
one
does
yours
on
the
floor
or
a
line
that's
wrong
there
and
we
have
our
a
right
leg
is
on
the
line
or
on
that
beam.
The
left
leg
is
out
to
the
side,
check
your
posture.
A
A
Now,
if
that's
and
then
see,
if
you
can
balance
like
that,
and
that's
challenging,
isn't
it,
you
can
feel
feel
those
muscles
in
your
feet
and
your
legs
now,
if
that's
a
little
bit
too
difficult,
bring
just
bring
your
foot
as
close
to
your
other
foot
as
possible.
It
could
be
a
little
bit
offset
that's
okay,.
B
C
A
A
Now,
let's
do
that,
one
more
time
out
to
the
side,
bring
it
to
the
front
and
the
knees
and
shake
it
good.
Okay,
now
this
time
we're
going
to
bump
it
up
a
lot
bump,
it
up
a
notch,
come
a
little
bit
further
away
from
your
chair,
but
close
enough,
so
you
can
still
grab
it
if
you
need
to
I'm
gonna,
take
that
left
leg
out
to
the
side,
but
instead
of
bringing
it
to
the
front
of
your
right,
we're
gonna
go
past
it.
B
A
Let's
hold
it
like
that
good,
bring
it
back
out
to
the
side,
I'm
going
to
do
the
same
thing
this
time,
we're
going
to
go
past
it
at
the
same
time
we're
going
to
bring
our
right
arm
across
the
body
this
way
so
bringing
the
left
leg
this
way
right
arm
that
way,
so
we're
adding
a
little
bit
of
a
twist
to
this
move,
bring
it
out.
So
the
arms,
the
arm
and
the
leg
are
working
opposite
opposite
directions
to
each
other.
A
A
B
A
B
A
Something
to
fix
your
eyes
on
at
the
other
side
of
the
room,
some
little
point
or
some
object
focus
on
that
keeping
your
your
abdomen
tight
as
you're.
Doing
that
all
that
will
help
you
to
keep
your
balance.
So,
let's
try
that
we're
going
to
go
to
the
left,
to
the
right
to
the
left
now
step
and
lift.
Tighten
the
tummy,
find
your
focus
and
count
four
one:
two
three
four:
five:
six:
seven
eight
and
relax
excellent.
A
So
now,
if
you
found
that
a
little
challenging,
that's
okay,
the
more
you
practice
the
better
what
it
will
get
this
time
we're
going
to
do
the
same
thing,
but
this
time
when
we
strike
that
pose
and
lift
up
the
left
leg
instead
of
keeping
it
in
a
static
position.
What
I
want
you
to
do
is
nice
and
slowly
kick
that
foot
out
and
grant
okay
only
if
you
feel
comfortable
doing
it.
A
So,
let's
get
ready
to
step
to
the
left
step
to
the
right
step
to
the
left.
Now
we're
going
to
step,
lift
up
that
left
foot.
Tighten
the
tummy,
find
your
focus
arms
out
to
the
side
and
we're
going
to
count
moving
that
leg
back
and
forth
four
one:
two:
three
four:
five:
six:
seven:
eight
and
relax
okay.
How
did
you
all
do
right
notice
that
little
check
that
I
had
to
do
but
I
was
able
to
maintain
it,
which
is
good?
A
Okay,
one
more
thing
we're
going
to
add
if
you
feel
comfortable
we're
going
to
step
like
before
hold
up
the
left
leg,
kick
it
back
and
forth
as
we're
counting
and
once
we're
doing
that
we're
going
to
be
moving
the
arms
up
and
down
yeah
I
know
that's
a
lot
to
keep
track
of.
That's
a
lot
for
your
brain
to
keep
track!
Oh,
but
try
it
and
see.
A
I
bet
you
to
surprise
yourself,
but
as
always,
if
you
need
to
hold
on
or
if
you
don't
feel
comfortable
moving
your
arms
and
your
legs,
please
do
what
is
comfortable
for
you.
Okay,
stand
up
nice
and
tall,
take
a
breath
in
and
as
we
breathe
out,
we're
going
to
step
to
the
left
to
the
right
to
the
left
now
step
and
lift
hold
that
position.
Arms
out
to
the
side
and
we're
going
to
count
four
one:
two
arms.
A
A
A
Okay,
I'm
gonna,
do
our
tightrope
or
balance
beam
left
leg
is
on
the
beam
right
leg
out
to
the
side,
shoulders
back
tuck
that
tummy
in
give
me
a
big
smile,
everybody!
Okay!
So
remember!
If
it's
not,
if
you,
you
know,
if
it's
not
comfortable
for
you
to
bring
your
foot
directly
in
front,
bring
it
to
the
side,
I'll
bring
it
as
close
as
you
can,
and
still
maintain
your
balance
out
to
the
side.
So
we're
going
to
bring
it
in
right,
heel
in
front
of
left
toe.
A
A
A
Let's
try
that
a
few
times
out
to
the
side
and
cross
out
to
the
side
and
cross,
take
it
to
the
side
and
cross
up
to
the
side
and
cross.
Now,
let's
try
adding
the
arm
in
with
this.
It's
going
to
be
the
left
on
this
time
going
across
the
body
as
your
right
leg
is
crossing
this
way,
your
left
arm
is
crossing
that
way,
moving
in
opposite
directions
out
to
the
side
and
cross
out
to
the
side
and
cross
in
side
and
cross.
A
A
A
This
time
of
me
lift
up
that
right,
leg,
I'm
going
to
gently
push
it
forward
and
back
and
then
the
third
time
when
we
lift
up
that
right
leg,
we're
gonna,
push
that
right,
foot
forward
and
back
and
have
the
arms
going
up
and
down
at
the
same
time,
okay,
ready
still
with
me
good.
So
let's
go
to
the
right
to
the
left,
to
the
right
now
step
and
hold
everything
still
this
time,
arms
out
to
the
side.
Let's
count
four
one:
two,
three,
four:
five:
six:
seven:
eight
and
relax.
A
A
Now
we're
gonna
count
from
one
two:
three,
four:
five:
six:
seven
eight
and
relax
all
right.
Okay
here
comes
the
challenge:
we're
going
to
step
I'm,
going
to
lift
the
leg,
we're
gonna,
move
it
back
and
forth
and
add
the
arms.
So,
let's
take
a
deep
breath
in
as
we
release
it.
We're
going
to
step
to
the
right
step
to
the
left,
step
to
the
right
now,
step,
lift
up
that
right,
leg,
arms
out
to
the
side
and
let's
count
four
one:
two
three
keep
the
tummy
tight:
five,
six:
seven:
eight
and
relax.
A
Oh,
you
did
a
wonderful
job
today
with
your
balance.
Okay,
so
let's
go
back
around
to
the
front
of
the
chair
and
when
you
go
get
ready
to
sit
down,
you
want
to
make
sure,
first
of
all
that
the
chair
is
where
you
needed
to
be
I,
can't
tell
you
the
number
of
times
I've
heard
of
people
going
to
sit
down
thinking
the
chair
is
where
it
needs
to
be
in
it's
not
so
what
happens?
Not
pretty.
You
know,
especially
if
it's
a
chair
with
wheels
it
could
move.
A
Even
just
a
few
inches
can
make
a
big
difference
so
make
sure
that
chair
is
where
you
want
it
to
be
by
feeling
it
with
the
back
of
your
legs
before
you
sit
now,
when
you
get
ready
to
sit,
you
want
to
bring
your
hips
back.
That's
the
first
thing,
bring
your
hips
back
all
right
and
then
bend
your
knees
and
take
it
all
the
way
down
with
control
nice
and
easy.
Okay,
all
right!
You
all
did
really
great
today
and
I
hope
you'll
practice
these
on
your
own,
because
practice
makes
perfect
that's
right.
A
Okay,
so
we're
going
to
cool
down
now.
So
you
got
nice
and
tall
in
your
chair.
Let's
take
a
deep
breath
in
and
blow
it
out
and
again
another
deep
breath,
nice
and
slow
this
time.
Let's
bring
the
arms
up
slowly,
filling
up
your
lungs,
bring
them
all
the
way
up
and
now,
as
you,
exhale
I'm,
going
to
reach
up
with
the
left
arm
and
reach
up
with
the
right
and
reach
up
with
the
left.
Nice
stretches
for
the
shoulder
and
the
arm
reach
up
with
the
left
reach
up
with
the
right.
C
A
A
A
And
your
toes
are
pointing
out
in
an
angle
to
the
corner:
toes
are
over
knees
or
knees
are
over
toes
nice
straight
back,
pull
the
shoulders
back,
take
a
breath
in
and,
as
you
breathe
out,
we're
just
going
to
leave
the
body
straight
forward
when
as
low
as
you
comfortably
can,
but
keep
your
head
up,
keep
your
head
up
and
your
neck
is
in
line
with
your
spine.
Shoulders
are
pulled
back
you
let
nice
stretch
on
the
inside
of
your
thighs
and
come
back
up
and
we're
going
to
do
that.
A
A
In
let's
take
another
deep
breath
in
clasp
the
hands
overhead
turn
the
pumps
to
the
ceiling
stretch
it
up
and
come
down
to
chest
level
just
still
facing
out
three
then
bend
the
elbows
breathe
out
and
stretch.
It
forward
feel
that
nice
stretch
in
your
upper
back
turn
the
palms
towards
you
open
up
wide
with
a
deep
breath
and
a
big
smile
and,
as
you
breathe
out
palms
come
together.
Let's
do
that
one
more
time
deep
breath
in
stretch
the
chest
and
as
you
breathe
out,
let's
rub
the
hands
and
give
yourself
a
big
hug.