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From YouTube: Apopka Chair Exercise at Home: Class 17
Description
In this video: Stress Relief Techniques
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
My
name
is
Catherine
I'm,
the
chair
exercise
instructor
here
in
Apopka
and
I.
Welcome
you
all
to
our
session
today.
I
wanted
to
once
again
congratulate
the
graduates
that
will
be
going
through
their
ceremonies
this
weekend
next
weekend,
I
wish
them
all
the
best
and
today
what
we're
going
to
be?
Oh,
and
where
are
my
manners?
Let
me
introduce
you
to
my
friend
I'm
back
here
with
Klondike
he's
he's
visiting
from
from
the
frozen
north
of
Alaska
and
he's
going
to
be
helping
me
with
my
demonstration
today.
A
Please
make
sure
you
have
on
some
kind
of
supportive
Footwear
on
your
feet.
No
bare
feet:
no
thongs
sandals,
please
no
thong
sandals,
something
like
a
sports
shoe
or
a
sandal.
It
has
a
strap
around
the
back
to
hold
it
to
your
to
your
feet,
so
it
doesn't
cause
a
problem
and
also
make
sure
you
have
your
water.
Water
is
is
part
of
that
nutrition
piece
that
we
need
to
concentrate
now,
especially
in
times
like
these
we're
getting
over
this
pandemic.
A
But
water
is
essential
at
any
time
whether
you're
exercising
whether
you're
not
exercising,
try
and
get
your
six
to
eight
cups
of
water
in
everyday,
and
to
do
that,
you
have
to
start
early
in
the
day.
First
thing
in
the
morning,
especially
after
you've
slept
all
night,
your
body's
very
dehydrated
because
you
haven't
had
any
water
for
seven
eight
hours,
so
you
should
drink
a
cup
at
least
first
thing
in
the
morning
and
then
from
there
during
the
day,
just
keep
drinking
keep
drinking
and
hopefully
by
bedtime
you
will
gotten
into
eight
cups.
A
A
So
all
of
these
things
that
are
very
sweet,
yeah
and,
of
course,
the
cakes,
the
cookies,
the
pies,
the
all
that
stuff
loaded
with
sugar
and
it'll,
just
it'll
just
bust
your
daily
requirement,
so
you
know,
make
sure,
make
sure
you're.
Looking
at
your
labels
and
dust
look
for
where
it
says:
added
sugar
on
the
label
and
be
very
careful
with
that.
Also
alcohol
moderation
here
is
the
key.
A
So
those
are
your
nutrition
pieces.
Then,
of
course,
is
the
exercise
which,
ideally,
you
should
do
a
little
every
day.
30
minutes
a
day.
Walking
is
great
best
exercise
in
the
world,
but
any
other
kind
of
exercise
make
sure
at
least
some
time
a
couple
times
during
the
week,
you're
doing
some
kind
of
strength,
training
either
with
free
weights,
with
the
resistance
bands
or
just
with
your
own
body,
weight
nutrition
exercise.
A
But
still
it's
a
lot
of
uncertainty
there.
An
uncertainty
brings
stress.
So
that's
what
we're
going
to
work
on
today
is
relieving
the
stress
but
doing
something
a
little
different
called
progressive
muscle
relaxation.
So
before
we
start,
let's
take,
let's
do
a
little
warm-up.
Prepare
our
body
for
this.
We're
going
to
take
a
deep
breath
in
arms,
come
up
and
blow
it
out
and
again,
let's
take
a
deep
breath
and
blow
it
out.
B
A
Right
down
to
the
hands,
open
and
close
the
hands,
nice
and
easy
bring
those
thumbs
to
the
outside.
When
you
close
and
I
wiggle,
all
ten
fingers
bring
your
palms
up
palms
down
up
down
up
down
rotate
the
wrists.
First,
we
go
one
way
and
then
we
go
the
other
way
and
shake
it
out
again
put
the
hands
on
the
hips
sit
up
nice
and
tall
bring
those
shoulders
back,
pull
the
shoulders
back.
I'm
gonna!
A
Do
our
butt
walk,
we're
lifting
up
the
hips
and
the
feet
the
knees
knees
because
they
were
attached
come
forward
to
the
chair.
You
get
close
to
the
front
edge,
I'm
gonna
back
it
up
now,
when
you
get
to
the
back
of
the
chair,
come
forward
again,
I'm
gonna,
stop
right
in
the
middle,
bring
the
shoulders
back,
leading
with
the
chest,
we're
going
to
rock
it
forward
and
back
and
then
we're
going
to
take
it
around
in
a
circle
going
one
way
and
then
the
other
way.
A
Good
and
sit
up
nice
and
tall
relax
your
arms
down
by
your
side.
Now
we're
going
to
march
a
little
bit.
Oh,
we
can
pump
the
arms
too
I'm
going
to
tap
the
toes
forward,
tap
and
tap
left
and
right.
Tap
tap,
tap
tap
tap
now
the
heel
digs
forward
left
heel
right
heel,
left
right,
left
right
left,
let's
alternate
first
toes,
then
heels
and
toes
and
heels
and
toes
now,
let's
keep
the
left
heel
forward.
A
A
A
Okay,
it's
not
normal
for
everything
to
be
tensed
up
all
the
time.
It's
not
good!
That's
when
you
get.
You
know
the
headaches
and
the
muscle
aches
and
me
and
the
the
upset
stomach
and
the
cramping
and
everything
and
the
pain
and
the
feet
and
the
legs.
All
of
that
stress
and
tension
and
tightness
being
held
there
for
too
long
I,
remember
back
in
the
day
when
I
was
taking
care
of
patients
and
I
had
I
was
checking
a
blood
pressure
on
this
person.
A
So
I
had
I
had
to
cuff
wrapped
around
their
arm
and
I
was
telling
them
relax,
relax,
they
could
say,
yeah,
I'm,
relaxed,
I'm,
relaxed
I,
took
my
arm
away
and
the
arm
and
that
person's
arm
was
still
hanging
out
there.
So
that
proved
that
he
was
not
relaxed,
because
if
he
was
truly
relaxed
when
I
took
my
arm
away,
it
should
have
it
should
have
dropped,
but
he
didn't
realize
that
he
was
relaxing
as
he
thought
so,
but
this
proved
that
he
wasn't
and
I
think
that's
what
happens
with
a
lot
of
us.
A
We
we
tell
ourselves
to
relax.
We
think
we're
relaxed
we're
not
really
so
I'm
going
to
I
want
us
to
become
more
sensitive
to
the
to
the
times
when
we
are
tense
and
the
times
when
we
are
relaxed,
add
the
difference
so
that
we
can
make
that
transition.
So
I
want
you
to
get
comfortable
in
your
chair.
You
can
you
can
push
yourself
to
the
back,
so
you
have
a
little
bit
more
support
for
your
back
I'm
just
going
to
sit
nice
and
quietly
in
our
chair.
A
A
A
A
C
A
A
A
A
A
And
then
relax
okay,
you're
all
doing
really
well
really.
Well,
let's
move
down
to
the
upper
back
this
time.
I
want
you
to
bring
your
shoulder
blades
together
it's
tightly
together,
as
you
can
alright,
squeezing
that
whole
air
in
the
upper
back
ready,
let's
squeeze
bring
the
shoulders
back
a
little
shoulder
blades
together,
squeeze
them
tight,
tight.
A
A
C
A
Okay,
moving
on
down
I'm
gonna,
get
to
the
abdomen
now
I
want
you
to
think
about
somebody
coming
to
punch
you
in
the
gut.
You
see
that
you
see
the
punch
coming.
You're
gonna
pull
everything
in
as
far
back
as
you
can
make
it
as
tight
as
you
can
to
avoid
that
threat.
Okay,
that's
the
movement!
So,
let's
take
a
breath
in
and
as
you
breathe
out,
tighten
up
that
tummy
pull
that
belly
button
and
make
everything
tight,
tight.
C
A
And
relax
excellent,
excellent.
Let's
move
to
the
arms
down
we're
gonna
make
like
a
bicep
curl
gonna
bring
I'm
gonna,
bring
the
arms
up
and
squeeze
them
forearm
squeeze
them
as
tightly
as
you
can
against
your
upper
arm.
Okay,
so
let's
take
a
breath
in
now.
You
can
keep
here
and
keep
your
hands
open.
Why
is
you're
doing
this
because
we're
gonna
move
down
to
the
hands
in
a
little
while
take
a
breath
in
and
as
you
breathe
out,
bring
those
forearms
up
and
squeeze.
A
And
relax
yeah
I'm
gonna.
Do
that
again
this
time,
I
want
you
to
squeeze
your
upper
arms
against
the
side
of
your
body
at
the
same
time,
so
you're
squeezing
against
your
body
and
you're,
squeezing
against
the
bicep
muscle.
Okay,
let's
take
a
breath
in
and
as
you
breathe
out,
squeeze
everything
tight.
A
And
then
relax
very
good.
Okay,
now
we'll
come
to
the
hands.
We're
gonna
make
a
fist,
bring
the
thumb
to
the
outside,
make
a
fist
as
tight
as
you
can
all
right.
You
got
a
hundred
dollar
bill
in
there
somebody's
trying
to
steal
it
and
want
to
open
up
your
hand
and
take
your
hundred
dollar
bill.
You're,
not
gonna.
Let
that
happen
so,
let's
breathe
in
unless
you
breathe
out,
tighten
that
fist
make
it
tight,
make
it
tight.
A
A
And
relax
very
good,
just
shake
moving
on
down
so
we're
sitting
on
our
butt
muscles.
We're
gonna
tighten
just
those
tighten
them
and,
as
you
tighten
them,
you
should
actually
lift
up
out
of
your
chair
a
little
bit.
Okay,
we're
gonna,
tighten
both
buns
butt
muscles,
take
a
deep
breath
in
and,
as
you
breathe
out,
squeeze
them
together,
nice
and
tight
nice
and.
A
A
And
relax
which
every
time
we
relax
appreciate
how
good
that
release
feels
appreciate
that
how
nice
those
muscles
feel
when
they're
relaxed
when
all
that
tension
is
gone?
Okay,
that's
what
I
want
you
to
remember
with
these
exercises.
Let's
do
that
one
more
time
I'm
going
to
squeeze
the
thighs
together,
take
a
breath
in
and
as
you
breathe
out
squeeze
those
thighs.
Please
make.
A
And
relax
very
good,
very
good.
Okay,
now
get
down
further
down
the
leg,
a
little
bit
in
your
chair,
I'm
gonna,
squeeze
the
calves
by
picking
the
heels
up
as
high
as
you
can
pick
up
as
high
as
you
can
squeeze
in
the
back
of
the
legs.
Okay,
just
rest,
your
arms
on
your
on
your
thighs.
What's
you're
doing
this,
take
a
breath
in
and
as
you
breathe
out,
I'm
gonna
pick
those
heels
up
and
squeeze
those
calves,
nice
and
tight
nice
and
tight.
B
A
A
B
A
Relax,
oh
my
goodness,
okay
and
the
last
thing
it's
a
little
difficult
to
do
with
with
the
shoes
on
this
is
the
only
one
that's
easier
or
more
effective
with
the
shoes
off,
but
that's
okay.
We
can
still
do
it.
What
I
want
you
to
do
is
remember
how
we
clenched
our
fists,
bringing
the
fingers
in
and
clenching
them
tight
I
want
you
to
do
the
same
thing
with
your
toes
inside
the
shoes
you're
just
gonna
curl,
the
toes
in
it's
tight.
As
far
as
you
can
as
tight
as
you
can
hold
that.
A
A
A
And
relax
just
feel
the
release.
A
Doesn't
it
feel
good
and
doesn't
that
feel
different,
probably
from
how
you
usually
carry
your
body
I'm
going
to
do
that
one
more
time,
I
want
you
to
tighten
up
everything,
every
muscle
that
you
can
possibly
work.
I
want
you
to
tighten
it
up,
so
we're
going
to
take
a
breath
in
and
as
we
breathe
out,
I'm
gonna
tighten.
A
A
And
now
we're
going
to
just
do
some
deep,
breathing
deep
breathing
is
also
another
good
way
to
relieve
stress
so,
with
our
nice
relaxed
state.
Now
I'm
going
to
take
nice
deep
breaths
in
expanding
the
chest.
Let
the
tummy
come
out
as
a
matter
of
fact,
keep
your
hands
on
your
tummy.
So
you
can
feel
the
movement
or
you
can
keep
one
hand
on
your
tummy
one
hand
on
your
chest
as
you
breathe
in
feel
it
rise
and
as
you
breathe
out,
returns
back.
A
A
A
Well,
I
hope
you
all
feel
as
wonderful
as
I
feel
right
now,
don't
let
anybody
or
anything
steal
your
joy
today.
I
want
to
thank
you
all
for
joining
me
and
invite
you
to
check
out
all
the
other
videos
on
this
channel.
Please
subscribe
to
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get
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and
if
you
like
this
video
thumbs
up
and
remember
to
practice
this
often
so
I
want
to
wish
you
all
well
stay
well
stay
safe
and
remember.
I.