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From YouTube: Apopka Chair Exercise at Home: Class 4
Description
Today's class will focus on hand exercises.
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
A
I'm
coming
to
you
from
the
city
hall,
courtesy
of
the
matter
of
Apopka
and
his
wonderful
IT
team
and
I've
got
to
tell
you
the
hardest.
Part
of
this
pandemic
is
being
away
from
all
of
my
friends.
You're
like
family,
so
I
was
racking
my
brain
to
see
how
it
might
be
that
I
might
be
able
to
see
you,
even
though
we're
separated
so
I.
Remember
back
in
the
day
of
romper
room
I
know
some
of
you
remember
romper
room
where
the
lady
at
the
end
she
held
up
her
magic
marriage.
A
He
was
able
to
see
everybody
who
had
been
watching
her.
So
I
did
some
research
and
I
found
this
magic
mirror.
Now
I
may
not
look
like
a
magic
mirror
to
you,
but
believe
me
there's
magic
in
there.
So
if
we
all
concentrate
really
hard
and
if
I
can
remember
what
she
used
to
say,
romper
bumpers,
stomper
do
tell
me,
tell
me
tell
me:
do
magic
mirror.
Tell
me
I
pray
are
all
my
friends
tuned
in
today.
A
A
So
what
we're
going
to
do
today
is
work
primarily
on
our
hands.
We're
going
to
do
our
hand
exercises
because
you
know
our
hands.
We
depend
on
them
for
so
much
and
a
lot
of
times
they
get
neglected.
So
what
we're
going
to
need
today,
aside
from
your
chair,
nice,
comfortable
chair,
that
doesn't
move
around,
preferably
one
without
arms,
and
please
make
sure
that
you
have
proper
footwear
on
your
feet,
even
though
we're
sitting
down,
you
should
still
have
good
support
for
your
feet
and
make
sure
that
the
area
around
your
chair
is
safe.
A
There's
nothing
that
you
can
accidentally
knock
over
or
or
step
on
and
give
yourself
enough
room
for
your
arms.
So
you
won't
knock
anything
down,
so
we're
going
to
need
today
our
two
sheets
of
favorite
to
ordinary
sheets
of
paper
and
newspaper
and
one
pencil,
preferably
without
a
point
or
you
could
use
a
pen
that
has
a
cap
on
it.
Just
so
you
won't
have
anything
that'll
accidentally,
stick
you!
A
So
that's
all
we
need
for
our
hands
and
of
course,
please
make
sure
you
have
your
water,
because
it's
important
to
stay
hydrated,
remember:
I,
told
you
the
four
keys
of
healthy
living,
especially
in
times
of
stress
like
this,
is
the
exercise
and
I'm
glad
that
you're
joining
me
here
today.
So
we
can
take
care
of
that
piece
and,
in
addition
to
that,
is
good
nutrition,
sufficient
sleep
and
reduction
of
the
chronic
stress.
So
please
keep
all
of
those
in
mind
and
practice.
A
All
of
those
on
a
daily
base
is
to
make
sure
you
stay
healthy
and
keep
your
immune
system
strong.
Okay.
So
let's
do
a
little
warm-up
before
we
we
get
going
primarily
for
our
arms,
we're
going
to
take
a
deep
breath
in
we're,
raising
the
arms
up,
move
it
out
and
again
deep
breath
and
blow
it
out,
and
let's
just
take
the
arms
straight
ahead,
I'm
going
to
pull
them
back
like
we're,
rowing
a
boat
grab
and
pull
grabbing,
pull
grab
and
pull,
see,
I'm
opening
and
closing
my
hands
as
I'm
grabbing
and
pulling.
A
A
A
Okay,
it's
alright
I,
wait
for
you
keep
working
on
it,
keep
working,
see
more
hands
going
up
and
we're
almost
there
give
you
a
couple
more
seconds:
don't
give
up!
You
can
do
it
there.
You
go
excellent,
let's
see
every
hand
up,
100%,
okay,
very
good,
so
now
we're
going
to
do
the
other
hand.
Now
what
I
don't
want
to
see
anybody
doing?
This
is
sneakily
taking
the
rope,
the
rolled-up
piece
and
putting
it.
In
your
other
hand,
none
of
that
we're
going
to
put
the
rolled-up
piece
down.
A
A
Okay,
give
you
I'll,
give
you
a
couple
more
seconds.
I
think
we've
got
everybody
now:
okay,
excellent,
very
good!
Okay,
let's
put
the
other
piece
of
paper
down.
Just
lay
it
to
the
side
for
the
moment
shake
those
hands
out
again,
all
we're
going
to
do
we're
going
to
do
arm
our
joint
flexion
exercises.
So
we
want
to
sit
and
remember
why
you're
doing
the
hands,
you're,
still
maintaining
proper
posture
sitting
up
nice
and
tall
with
the
feet
flat
on
the
floor,
bring
those
shoulders
back.
A
A
Anyone
who
has
any
of
wrist
issues
carpal
tunnel
or
anything
like
that,
remember
whatever
exercises
you
do
with
your
wrist,
be
very
gentle
with
it
and
if
it
causes
you
any
pain
or
numbness
tingling.
Any
of
that
kind
of
thing
then
just
pass
over
this
particular
phase
of
the
exercise.
So
we
have
the
wrists
are
bent
mister
flexed,
all
the
other
joints
and
your
hands
are
straight,
got
a
nice
flat
back
in
your
hand
and
raise
it
up
and
Bend
and
straighten
and
then
and
straighten
and
bend
straighten
and
and
straight
good.
A
Now
we're
going
to
move
up
to
the
first
set
of
knuckles
for
a
set
of
knuckles
here,
first
joints
keeping
the
wrists
straight
this
time
we're
going
to
bend
just
the
first
set
of
knuckles.
The
rest
of
the
fingers
are
straight
and
straighten
it
up
and
then
I
notice.
The
tips
of
my
fingers
they're
pointing
straight
at
each
other.
A
A
We
just
want
to
bend
from
the
second
set
of
knuckles.
So,
let's
see
the
wrist
is
straight.
The
first
set
of
knuckles
are
straight.
The
second
set
of
knuckles
are
where
the
bend
is,
and
then
beyond.
That
is
also
straight
and
straighten
and
Bend
notice.
The
fingertips
are
still
just
facing
each
other,
no
fingernails
yet
and
straighten
and
Bend.
A
A
So
this
is,
this
is
how
it
looks
from
the
back.
The
wrists
are
straight.
The
first
set
of
knuckles
are
straight.
The
second
set
of
knuckles
are
bent,
and
the
last
set
of
knuckles
right
behind
the
fingernails
are
also
bent,
but,
as
you
can
see
from
the
front,
you
still
can't
see
the
fingernails
just
the
finger
tips.
This
is
the
bear
claw
and
straight
stretch
those
fingers
out
as
much
as
you
can
and
then
just
the
finger
tips
and
straight
and
dead.
A
And
straighten
and
bed-
and
that's
straight
now,
one
more
time
we're
going
to
bend
into
the
bear
claw
notice,
just
the
fingertips
are
showing
and
we're
going
to
bend
that
last
set
of
knuckles
down.
So
now
you
can
see
the
fingernails,
so
we've
got
a
nice
Bend.
You
can
see
the
fingernails.
This
is
what
I
call
the
cat's
claw
and
it's
straight
and
Bend
all
the
way
down
till
the
fingernails.
Now
it's
just
aren't
being
seen.
A
B
A
Okay,
now
we're
going
it
we're
going
to
do
our
fingertip
touch.
We
want
to
do
both
hands
together,
we'll
do
touching
the
tip
of
the
thumb
to
the
tip
of
each
finger
and
turn
so
we're
going
to
start
with
the
tip
of
the
thumb,
touching.
The
tip
of
the
index
finger
make
a
nice
little
circle,
nice
circle
here,
and
you
want
to
make
sure
you're
touching
the
very
tip,
so
your
fingernails
should
actually
be
in
contact.
A
You
don't
want
to
touch
just
the
pads
like
this
and
make
an
oval.
You
want
to
make
sure
you're
making
a
circle
by
touching
the
very
tip
and
then
open
stretch
it
really
far,
and
then
touching
just
the
tip,
we're
doing
the
thumb
and
the
index
finger,
open
and
close
and
open
and
touch
and
then
open
and
touch
and
open
and
touch.
A
Now
we're
going
to
move
to
the
thumb
and
the
middle
finger,
thumb
and
middle
finger,
just
the
tip,
make
that
nice
circle
and
open
and
touch
and
open
and
touch
and
open
and
touch
open
and
touch
good
moving
along
we're
going
to
use
the
thumb
and
the
tip
of
the
ring
finger.
Fourth
finger,
so
it's
open
and
touch
thumb
and
fourth
finger
open
and
touch
just
the
tip,
open
and
touch
and
open
and
touch
and
open
and
touch
open
and
touch.
A
A
Open
and
close
now
we
can
pick
up
our
pencil
or
pen
if
you
have
a
pen
that
has
a
cap
on
it
on
the
pencil,
preferably
one
without
a
point,
if
you're
using
a
pencil
at
the
point,
just
be
a
little
careful
that
you
don't
stick
yourself
this.
Let's
work
with
the
left
hand.
First
we're
going
to
place
the
pencil
right
on
the
pad
of
the
thumb
and
place
the
index
finger
on
top.
A
A
Rolling
it
back
and
forth,
it
doesn't
have
to
be
a
fast
roll.
If
you
find
that
you
keep
better
control
by
rolling
it
slowly
and
do
it
slowly.
Okay!
So
now
we're
going
to
move
on
the
pencil
stays
on
the
the
thumb.
The
thumb
is
in
all
of
these
exercises
we're
going
to
move
now
to
the
middle
finger,
hold
the
pencil
between
the
pads
of
both
and
now
we're
going
to
roll
it
from
tip
to
tip
roll
it
from
tip
to
tip
rolling
it
back
and
forth.
A
Very
good
now,
moving
on
the
thumb
and
the
ring
finger,
the
closer
you
get
to
the
side
of
your
hand,
the
more
difficult
it's
going
to
be
because
those
fingers
are
a
weaker
and
they
don't
have
quite
as
much
dexterity
as
your
thumb
and
your
other
fingers.
So
this
might
be
a
little
bit
more
difficult
for
most
of
us,
but
that's.
Okay
just
means
that
you
need
to
practice
that
more.
A
A
A
A
A
A
Okay,
so
now
that
we
exercise
all
the
joints
in
our
hands
and
our
wrists
we're
going
to
give
ourselves
a
little
massage,
this
is
the
this
is
the
reward
for
all
that
work.
So
just
rub
your
hands
together,
real
fast,
create
some
friction
and
some
heat
and
we're
going
to
start.
Let's
work
on
the
to
work
on
whichever
side
you
want,
but
I'm
gonna
work
on
the
right.
First,
you
just
want
to
massage
the
shoulder
and
work
your
way
down.
The
upper
arm,
massaging
that
bicep
area
and
triceps
in
the
back.
A
It's
much
nicer.
If
you
have
somebody
to
do
this
for
you,
but
if
you
don't,
you
can
always
give
yourself
a
massage
and
get
the
benefits
so
we're
going
to
massage
into
the
base
of
the
hand
the
base
of
the
palm
and
you're
also
massaging
the
back
of
the
hand.
At
the
same
time,
keep
working
the
entire
palm.
A
Shake
out
shake
out
that
hand
I'm
gonna
do
the
same
thing
on
the
I'm
doing
my
left
side,
you
just
do
the
opposite
side.
Let's
rub
the
hands
again
together
again
to
create
a
little
bit
more
friction
and
eat,
and
it's
starting
at
the
shoulder.
Just
rub:
gently
leading
that
area
all
the
way
down
the
aprende
run
to
the
back.
A
I'm,
just
focusing,
on
the
left
hand
we're
going
to
hold
it
straight
out
in
front
fingers
pointing
forward
we're
gonna
bend
the
wrist
down.
Remember
if
you
have
any
issues
with
your
wrist.
Do
this
very
gently
we're
going
to
take
the
other
hands?
The
left
arm
is
extended,
we're
going
to
take
the
right
hand
to
the
back
of
the
left
and
then
pull
it
in
gently
towards
you
want
to
get
a
little
nice
little
stretch
across
the
back
of
that
wrist.
A
A
I'm
going
to
hold
that
don't
forget
anytime,
you're
stretching
make
sure
you're
breathing.
Don't
hold
your
breath
nice
the
easy
breath
as
you
do.
This
stretch
good
and
now
the
same
thing
on
the
left
side
arm
is
out
straight
I'm,
going
to
bend
that
wrist
back,
take
the
hand
of
the
other
arm
press
it
in
gently
you're
pressing
in
on
the
fingers
gently.