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From YouTube: Apopka Chair Exercise at Home: Class 6
Description
Balance. In this class we also celebrate March and April birthdays.
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
Okay,
good
morning,
everybody
thank
you
for
joining
me
for
our
Terrax
I'll
program
today,
coming
to
you
from
Apopka
city
hall,
courtesy
of
the
mayor's
office
and
his
wonderful
IT
team.
So,
as
you
know,
these
are
cheer
exercises
that
are
being
made
available
because
the
usual
venue
where
we
would
hold
these
the
Frank,
Carlton,
Center
and
ability
center
are
closed
because
of
the
corona
virus
pandemic.
A
And
at
these
particular
sentence
we
don't
just
do
exercise.
There
are
other
activities
that
we
engage
in
sort
of
like
one
big
family,
and
one
thing
that
we
haven't
been
able
to
do
for
the
past
months
is
celebrate
our
birthdays,
so
I
wanted
to
make
sure
that
all
my
birthday,
people
who
I
have
birthdays
in
March
and
April
would
not
feel
left
out.
A
So
here
is
our
birthday
board
for
March
and
April
and,
as
you
can
see,
we
have
birthday
greetings
to
present
to
Donna,
Rick,
Thomas,
who's,
back
Jim,
Vinny
on
sue,
Patrice,
Loretta
and
iris,
and,
if
I'm
missing
out
on
anyone,
I
apologize,
but
these
are
all
the
names
that
I
had
in
my
birthday.
So
I
just
wanted
to
wish
you
all
a
happy
birthday
hope
it
was
happy
if
it's
already
past
and
I
hope
it
will
be
happy
if
it's
yet
to
come.
A
A
Three
here
we
go:
it's
two
on
the
left
and
right
and
left
now,
two
on
the
right
left
forward,
one
two:
three
and
clap
and
back
two
three
again,
it's
two
on
the
left
and
right
and
two
on
the
right
and
let's
not
spoil
it.
One
two
three
cut
one:
two:
three
and
whoo:
okay,
I'm
right
here,
I
want
to
hear
nice
big
room,
alright,
good
job,
so.
A
Okay,
I
want
everybody
to
come
in
close
and
we're
going
to
blow
out
the
candle
on
the
count
of
three
one.
Two,
oh
wait.
A
minute
wait,
a
minute
movement
back
up.
First,
you
have
to
make
a
wish
and
remember
don't
say
it
out
loud
or
it
won't
come.
True.
Okay,
everybody's
made
their
wish.
Okay
come
in
close
we're
going
to
blow
it
out
on
the
count
of
three
one.
A
Yay
good
job
good
job
now,
I
know
some
of
you
are
probably
saying
how
come
if
it's
your
birthday
I
get
to
eat
the
cake.
Well,
that
doesn't
seem
fair,
but
you
know.
Sometimes
life
isn't
fair.
I'm!
Sorry
welcome
back
everyone.
So
today
what
we're
going
to
focus
on
is
balance
it's
one
of
the
one
of
the
more
important
or
one
of
the
important
extra
components
of
a
comprehensive
exercise
program.
A
What
I
want
you
to
keep
in
mind
is
even
though
you're
not
moving
around
a
lot.
You
should
still
have
on
proper
footwear.
I
know
it's
very
tempting
when
you're
at
home-
and
you
have
carpet
on
the
floor
to
go
barefoot.
But
it's
not
a
good
idea.
You
want
to
whenever
you're
doing
any
kind
of
exercise
even
sitting
in
a
chair.
It's
a
good
idea
to
have
proper
support
on
your
feet
and,
of
course,
for
chair
exercise.
We
need
a
good
sturdy
chair,
one
that
does
not
have
wheels,
so
it
won't
roll
around
and.
A
So
let
us
start
by
doing
a
little
warmup
we're
going
to
sit
up
nice
and
tall.
If
you
have
a
lot
on
the
floor,
bring
the
shoulders
back
and
I
want
to
see
everybody's
smile,
we're
going
to
bring
that
nice
sunshine
outside
right
into
this
room.
As
we
take
a
deep
breath
in
raise
the
arms
up
and
blow
it
out
and
again
deep
breath
and
blow
it
out,
and
one
more
just
like
that.
A
Now
all
the
way
to
the
right
all
the
way
to
the
left,
all
the
way
to
the
right
and
up
to
Center,
and
now,
let's
bend
our
head
forward,
placing
your
chin
on
your
chest
now
lift
up
then
forward.
Lift
up
then
forward
lift
up
and
we're
going
to
roll
the
shoulders
forward.
Nice
and
easy
shoulder
rolls
both
together.
Now,
let's
do
one
at
a
time
left
and
right
left
right.
A
So
you
have
nice
and
tall
we're
going
to
do
our
butt,
walk,
we're
lifting
up
the
hips
and
the
knees
and
the
feet
coming
forward
in
the
chair,
and
let
me
get
to
the
front
of
the
chair,
we're
going
to
back
it
up
and
when
you
feel
the
back
of
the
chair
come
forward
again
and
stop
right
in
the
center
pull
those
shoulders
back,
leading
with
the
chest
we're
going
to
take
it
around
in
a
circle
going
around.
First,
we
go
in
one
direction,
then
we
go
in
the
other
direction.
A
Now
we're
going
to
sit
up
nice
and
tall
relax
your
arms
down
by
your
side,
we're
going
to
bend
from
the
waist
going
from
one
side
to
the
other,
starting
with
a
small
movement,
getting
a
little
lower
each
time
and
trying
to
touch
the
floor
with
the
tip
of
your
finger.
But
if
you
can't
get
all
the
way
to
the
floor,
that's
okay
just
go
as
far
as
you
comfortably
can.
A
Okay,
very
good,
so
nice
and
tall
taking
our
left
leg
and
remember:
I,
am
your
mirror
image
so
when
I
say
left
leg,
it's
actually
my
right
leg,
but
we'll
both
be
doing
the
same
side.
So
we're
going
to
pedal
forward.
Why
is
he
pedaling
make
sure
that
you're
sitting
up
nice
and
tall
no
leaning
on
the
back
of
the
chair?
And
let's
stop
that
foot
holding
it
just
a
little
bit
off
the
floor?
So
we
get
out
to
the
side
and
front
side,
front
side,
front
side
front.
A
A
Good
and
let's
stop
ho
left
with
just
a
little
bit
off
the
floor.
90
degree
angle
at
the
knee:
take
it
to
the
side,
front,
side,
front,
side,
front
side
and
front
and
we're
going
to
stretch
it
out
in
front
of
us.
We're
going
to
point
and
flex
point
flex.
Point
flex
point
now
hold
it
pointed
take
that
tool
and
make
it
o
going
in
a
clockwise
direction
and
now
counter
clockwise.
A
A
Reducing
stress
exercise
has
double
benefits
for
the
body
and
the
mind,
and
it's
a
good
way
to
reduce
stress
as
well
as
deep
breathing
and
anything
that
you
do
that
relaxes.
You
makes
me
feel
comfortable
and
also
focusing
on
positive
things
in
your
life,
and
you
know
different
different
ways.
You
can
do
it,
but
it's
very
important
that
you
do
it
intentionally.
A
Okay,
so
today
we're
going
to
we're
going
to
do
some
ballots.
This
is
going
to
be
more
of
a
dynamic
balance.
So
please
anyone
everybody
work
within
your
own
limitations.
Some
difficulty
with
balance
and
challenges
make
sure
that
you
accommodate
yourself
or
make
whatever
modern
modifications
and
the
movements
that
you
need
to
stay
safe.
A
So
you
have
to
be
able
to
make
adjustments
why
you're
upright,
because
things
happen
very
quickly
as
you're
working,
you
know,
I,
you
may
step
on
something
or
somebody
may
accidentally
push
against
you
or,
if
you're
working
on
an
uneven
surface
like
grass
or
gravel-
and
you
have
you
know,
changes
sudden
changes
to
you
know
your
body
position.
All
of
that
takes
practice
to
to
get
it
to
keep
it
strong
and
maintain
it.
So
I
would
encourage
you
to
try
some
of
these
wife.
You
know
standing
if
you
want
to
sit
out.
A
A
So
you
could
have
a
chair
in
front
and
behind
we're
going
to
stand
just
about
just
about
12
inches
from
the
chair
and
your
feet
are
separated
about
12
inches,
we're
going
to
stand
up
nice
and
tall,
we're
going
to
start
with
a
good
posture,
standing
up
tall
roll
those
hips
under
tuck
that
tummy
in
bring
those
shoulders
back
and
down
away
from
your
ears
lifting
the
head
up,
and
now,
let's
see
a
big
smile.
This
is
a
nice,
stable
posture,
everything
in
the
bodies
and
balance.
A
So
from
this
position,
what
we're
going
to
do
is
just
raise
the
hip
the
heels
up
and
set
them
down
you're
going
to
come
up
on
the
toes
and
set
the
heels
back
down.
Now
you
can
start
by
holding
on
to
your
chair
as
you
go
up
and
cut
down,
and
you
want
to
make
sure
that
you're
going
straight
up
and
not
leaning
forward.
So
don't
do
something
like
this,
where
you're
leaning
forward
as
the
heels
come
up
and
then
rocking
back.
B
A
Don't
have
to
follow
me,
take
it
up
and
down.
Let's
do
a
couple
more,
take
it
up
and
hand
up
and
down
very
good.
Now
we're
going
to
add
on
to
this
one
we're
going
to
raise
the
heels
and,
as
the
heels
come
down
to
the
floor,
I
want
you
to
lift
up
your
toes
just
a
little
bit,
lift
the
toes
up
and
then,
as
you,
bring
the
toes
back
down
the
heels
come
up.
A
So
it's
a
rocking
motion,
lifting
up
the
heels
and
then
lifting
up
the
toes
and
lifting
up
the
heels
and
lifting
up
the
toes
it
does.
The
toes
do
not
have
to
come
up
very
high
just
a
little
bit
off
this
more
and
we're
going
to
just
rock
back
forth
just
like
that
and
when
you
get
comfortable,
try
it
without
holding
on
to
your
chair.
A
A
So
what
I
want
you
to
do
now
is
to
take
a
wide
stance.
So
your
legs
are
going
to
be
past.
Your
hips
toes
are
still
pointing
forward.
All
right
and
all
we're
going
to
do
is
to
shift
our
weight
up
and
down
so
we're
going
to
bend
the
B's
and
straight
and
Bend
and
straight
so
we're
just
going
up
and
down.
The
important
thing
is
to
keep
your
body
straight
as
you
go
down
and
as
you
come
up,
keep
that
tummy
tight.
A
Now,
instead
of
just
going
up
and
down
we're
going
to
go
from
side
to
side,
so
we're
going
to
bend
the
left
knee
and
shift
our
weight
over
to
the
left
side
and
then
straighten
come
back
up
to
the
center.
Now
we're
going
to
bend
down
right
knee
and
shift
our
weight
over
to
the
right
side,
I'm
going
it
back
to
the
center
and
straight
so
I'm,
going
to
alternate
going
to
the
left
straight,
going
to
the
right
straight
to
the
left,
straighten
to
the
right
and
notice.
My
upper
body
stays
straight
as
I'm
moving.
B
A
Okay,
let's
hold
the
arms
out
horizontally,
we're
going
to
bend
now
this
time
when
we
stray
I'm
gonna,
bring
the
right
arm
down
to
the
right
leg
and
lift
the
left
arm
up.
So
your
left
knee
is
straight.
Your
right
arm
is
straight
up
in
the
air.
Your
left,
I'm,
sorry,
your
left
arm
is
straight
up
in
the
air.
Your
right
arm
is
down
by
your
right
leg
and
when
you
bend
again,
I'll
come
out
both
of
them
to
the
side,
and
straight
left.
A
Arm
comes
up
right
down,
comes
down
and
Bend
and
straight
and
then
and
straight
now,
I
want
you.
Don't
follow
your
hand
with
your
with
your
head,
your
head
and
your
eyes,
so
we're
going
to
keep
looking
at
the
hand
as
you
bend
you're
looking
to
the
left
side
as
you
straighten,
followed
that
hand
up
now
as
you're
moving
your
head.
That's
another
challenge
to
your
balance.
A
So,
let's
do
that
a
couple
more
times
and
straighten
and
then
and
straight
good
and
relaxed,
let's
roll
those
shoulders.
So
how
did
that
feel?
Did
you
notice
how
much
more
challenging
it
was
to
keep
your
balance
when
you
were
moving
both
your
head
and
her
arms,
but
that's
what
we
do
out
in
real
life
right
when
you're,
walking
or
stepping
your
arms
are
moving
you're
looking
around
to
see
if
cars
are
coming.
All
of
that
feeds
into
your
balance.
A
And
we're
going
to
keep
bending
I'm
going
to
go
from
side
to
side
again
like
we
were
doing
before
this
time.
The
arms
are
going
to
move
from
side
to
side,
along
with
your
legs,
making
a
figure
eight
with
both
arms
and
now,
let's
put
the
palms
together
and
we're
still
making
that
figure.
Eight
as
we
go
from
side
to
side
and
let's
separate
the
hands
again.
A
Now,
as
we
go
to
the
left
side,
we're
going
to
dip
with
the
arms
and
as
we're
straightening
up,
let's
make
a
big
circle
coming
all
the
way
down
to
the
right
side
and
we're
going
to
make
the
figure
eight.
Let's
try
that
one
more
time
going
to
the
left
we're
going
to
make
that
big
circle
straight
net
bending
over
to
the
right
and
back
and
forth.
That
was
very
good.
Now
we're
going
to
try
it
in
the
other
direction.
A
Let's
do
that
one
more
time
going
to
the
right
big
circle,
all
the
way
around
and
straight,
very
good
straighten
both
knees,
relax
for
a
moment
we're
going
to
bring
the
left
foot
to
the
center
or
point
it
to
the
center.
Take
that
right,
foot
and
turn
it
out
arms
out
to
the
side.
Looking
to
the
right
now
we're
going
to
bend
the
right
knee
and
straight
and
bent
and
straight
and
let's
add
the
arms
up
and
down
nice
and
easy
bend
and
straighten
and
Bend
and
straighten
and
Bend
and
straighten
and
bet.
A
Okay,
now
we're
going
to
we're
going
to
strain
as
we
straighten
we're
going
to
lift
that
right
arm
now
up
bring
the
left
arm
to
the
left
leg.
You
don't
have
to
look
at
the
hand
just
yet
just
get
into
that
nice
flow
of
lowering
and
lifting
the
arm
as
you're
bending
and
straightening
the
right
knee
shifting
your
weight.
B
A
A
What
will
help
you
to
balance
is
to
tighten
your
tummy
area
and
find
a
focal
point
on
the
wall
in
front
of
you,
whatever
it
is,
focus
on
that
tighten
up
the
tummy
that'll
help
you
to
hold
your
balance.
So,
let's
start
moving
we're
just
going
to
go
from
side
to
side
just
to
get
into
the
rhythm
to
the
left,
to
the
right
to
the
left,
to
the
right.
A
A
Lifting
up
the
left
leg
like
before
this
time,
I
wanted
to
try.
Instead
of
holding
the
arm
stationary
out
I
want
you
to
try
moving
the
arms
up
and
down.
You
can
move
them
independently
or
you
can
move
them
both
at
the
same
time
up
and
down
whatever
you
prefer,
but
just
let
them
move
and
as
you're
moving
your
arms
you're
going
to
be
changing
your
balance
moment
to
moment
and
your
body
is
going
to
have
to
make
the
adjustments
okay.
A
So
we're
going
to
step
to
the
left
step
to
the
right
step,
to
the
left,
step
to
the
right
step
to
the
left
now
step
and
hold
lift
up
that
leg.
Tighten
the
tummy,
find
your
focal
point
and
now
we're
going
to
count
four
one.
Two
arms
go
up
and
down
five:
six:
seven,
eight,
nine,
ten,
eleven
twelve
and
relax
all
you're
doing
what
you're
doing
really
good
very
good
out
there.
Okay.
A
So
we
did
that
on
the
balancing
on
the
right
foot,
now
we're
going
to
balance
on
the
left,
so
we're
going
to
step
first
to
the
right
step
to
the
right
step,
to
the
left,
step
to
the
right
now
step
and
hold
lift
it
up.
Keep
that
tummy
tight,
find
your
focus
arms
out
to
the
side,
we're
going
to
keep
the
arm
still
for
this
first
one
and
let's
count
it
four
one.
A
Two
three
four
five
keep
your
focus:
seven,
eight:
nine
ten,
eleven
twelve
and
relax
very
good
okay
ready
for
the
next
challenge,
I'm
going
to
do
the
same
thing:
balancing
on
the
left
leg,
lifting
up
the
right
leg,
but
this
time
the
arms
are
going
move
up
and
down.
So
let's
take
a
breath
in
you're
all
doing
very
well
by
the
way
and
release
that
breath
now,
move
way
to
thee.
A
We're
moving
to
the
to
the
left,
to
the
right
to
the
left,
to
the
right
now
to
the
left
and
lifting
up
the
right,
tightening
that
tummy,
finding
your
focus
and
let's
count
moving
the
arms.
That's
one,
two:
three:
four:
five:
six:
seven:
eight,
nine
ten,
eleven
twelve
and
relax
very
good.
You
noted
well
the
next,
the
next
step.
A
A
A
A
Why
should
stretching
it's
important
to
breathe?
Alright,
try
not
to
hold
your
breath.
You
want
to
just
breathe
in
and
out
normally
good.
Now
we're
going
to
take
that
same
left,
foot
and
we're
going
to
point
the
toe,
but
I
want
you
to
point
the
toe
as
far
down
as
you
can
now.
We're
stretching
the
front
of
the
lower
leg
where
the
shin
is
stretching
that
out,
pull
that
position
and
breathe
and
smile
by
the
way
you
want
to
smile
when
you're
exercising.
That
takes
your
mind
off
of
the
pain.
A
A
A
Let's
bring
the
left
leg
in
and
we're
going
to
take
it
crossing
the
left
ankle
over
the
right
sitting
up
nice
and
tall
and
I
want
you
to
lean
forward
from
the
hips
okay,
we're
keeping
the
back
straight,
bring
those
shoulders
back.
So
the
back
stays
straight
and
we're
just
going
to
lean
forward
from
the
hips
you
can
hold
on
to
the
back
of
your
chair
or
the
legs
of
the
chair.
To
give
you
some
more
support,
leaning
forward
just
like
that.
A
And
come
back
up
to
Center
now
I
you,
if
you
can,
you
feel
comfortable
doing
this
and
you
could
try
bringing
your
left
ankle
up
over
your
right
knee
okay,
oh
maybe
you
feel
comfortable
doing
this.
If
this
is
not
a
comfortable
position,
then
keep
your
you
keep
your
legs
crossed
at
the
ankle
now
I'm
going
to
sit
up
nice
and
tall
I'm,
going
to
put
your
left
hand
on
the
inside
of
your
left.
A
Good
now
you
can
stay
at
this
position.
If
this
the
already
feels
tight,
you
can
stay
at
this
position
one,
but
if
you
want
a
little
bit
more
stretch,
what
you
can
do
is
lean
your
body
forward,
just
a
little
bit
and
you're
going
to
feel
more
stretch
in
that
left
hip,
but
don't
go
too
far,
and
you
only
want
to
feel
a
stretch,
not
pain
and
for
those
who
are
very
flexible
in
that
area.
A
If
you
want
a
little
bit
more
challenge
from
this
position,
you're
going
to
lift
up
your
right
heel,
oh
yeah
feel
that
now
uh-huh
now
remember
to
breathe.
Don't
hold
your
breath
when
you're
doing
any
stretching,
because
that
just
tightens
everything
up
so
I'm
going
to
breathe
nice
and
easy
keep
that
breath
flowing
and
we're
gonna
hold
this
position
now.
Ideally,
when
you
have
time
doing
it
on
your
own,
you
can
hold
these
stretches
anywhere
from
30
seconds
to
60
seconds.
That
gives
it
a
time
time
for
those
ligaments
to
lengthen
and
stay
lengthened.
A
A
A
Okay,
excellent:
let's
put
the
heel
back
on
the
floor,
so
it
was
pointing
straight
up
we're
going
to
turn
now
the
entire
leg
internally
we're
going
to
turn
it
toward
the
left.
Unless
you
have
issues
with
your
hip,
hip
replacement
or
anything
like
that,
you're
not
going
to
do
this
particular
move
you're
going
to
do
point
and
flex
instead,
so
we're
going
to
turn
the
entire
leg,
this
direction
to
the
left
hold
it
there.
A
B
A
A
A
B
A
A
A
A
A
I'm
gonna
bring
their
arms
down
to
chest.
Level
palms
are
still
facing
out,
breathe
in
bend
the
elbows
and
breathe
out.
As
you
stretch
it
forward,
feeling
that
nice
stretch
in
your
upper
back
and
shoulders.
Let's
turn
the
palms
toward
you.
We're
going
to
open
up
wide,
take
a
deep
breath
in
pressing
those
arms
back
big
smile
and,
as
you
breathe
out,
let's
bring
the
palms
together
and
one
more
time
deep
breath
in
stretch
those
arms
back.