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From YouTube: Apopka Chair Exercise at Home: Class 7
Description
Relieving Stress. In this class learn techniques for stress relief.
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
Hello,
everyone
welcome
back.
Thank
you
for
joining
me
for
my
chair
exercise
classes
in
the
home.
My
name
is
Catherine
and
I'm
coming
to
you
from
popke
City,
Hall,
courtesy
of
our
mayor
and
our
wonderful
IT
team.
So
the
only
thing
that
we're
going
to
need
for
this
session
is,
as
usual,
a
nice
sturdy
chair,
one
that
doesn't
roll
around,
preferably
one
without
arms
and
I
always
like
for
you
to
wear
supportive
shoes,
but
for
this
particular
exercise,
what
we're
going
to
do
is
focus
on
relieving
stress,
so
we
won't
be
moving
around.
A
We
won't
be
getting
up
and
down.
So
if
you
want
to
do
this
particular
session
in
your
bare
feet
or
with
socks
on
that's
fine,
the
more
relaxed
you
want
to
make
yourself
the
better,
it
will
be
so
make
sure
you
all
have
your
water,
because,
no
matter
what
time
event,
what
type
of
exercise
we
do,
it's
always
important
to
stay.
A
Hydrated
and
I
also
want
to
remind
you
the
four
keys
that
you
should
keep
in
mind,
especially
during
times
like
these,
in
order
to
stay
healthy
and
to
keep
your
immune
system
strong,
because
our
immune
system
is
under
attack
from
all
different
directions,
not
just
from
the
virus,
but
from
just
everything
else.
That's
going
around
because
our
normal
routines
have
been
turned
upside
down
and
that
in
itself
is
very
stressful.
A
We
may
be
spending
a
lot
more
time
with
family
members
in
close
quarters
that
produces
stress
with
hearing
all
kinds
of
bad
news
around
things
happening
people
getting
sick.
You
know,
unfortunately,
people
dying,
that's
very
stressful
someone
or
a
lot
of
stress
so
today,
I
want
to
show
you
some
techniques,
so
we're
going
to
go
through
a
technique
that
will
help
to
alleviate
that
stress.
Take
it
out
of
your
body
out
of
your
mind.
So,
let's
start
as
always
with
a
little
more.
A
So
we
want
to
sit
comfortably
in
your
chair.
Feet
are
a
lot
on
the
floor.
Let's
bring
the
shoulders
back
and,
let's
start
with
a
big
smile.
That's
a
lot
of
sunshine
outside
we
want
to
bring
that
sunshine
right
into
the
room
where
you
are
and
take
a
deep
breath
in.
Let's
raise
the
arms
up
and
blow
it
out
and.
A
Again
deep
breath
and
blow
it
out
deep
breath
in
and
blow
out
all
that
stale
air
press,
your
arms
down
either
at
your
side
or
you
can
rest
them
on
your
lap.
Now
we're
going
to
we're
going
to
bend
our
head
over
to
the
left
and
up
to
Center
and
bend
to
the
right
and
up
to
Center
and
Bend
it
forward
and
lift
it
up
now,
turn
your
head
to
the
left
bring
to
the
center
now
turn
to
the
right.
A
You
can
tight,
let
it
drop
feel
that
release
let's
roll
the
shoulders
forward
and
roll
them
back.
A
A
A
A
Now
we're
going
to
tap
the
heels
forward,
pushing
the
arms
up
tap
and
push
push
heel
digs
forward,
push
push.
Let's
go
back
to
toes
tap
the
toes
now:
let's
push
the
heels
arms
come
up
and
shake
it
out
very
good.
Okay.
So
before
we
move
into
our
relaxation
exercise
visualization,
you
know
I'm
always
talking
about
keeping
your
brain
active
and
in
order
to
do
that,
you
have
to
give
it
challenges
from
time
to
time.
Don't
just
sit
in
front
of
the
TV
and
watch
for
hours.
There
is
a
reason
they
call
it.
A
The
idiot
box
you
have
to
use
your
brain
read.
Do
puzzles,
learn
something
new,
explore
things
that
you
know
nothing
about,
so
you
can
learn
musical
instrument.
It's
a
great
way
to
stimulate
the
brain
learning,
how
to
play
a
guitar
or
piano
whatever
it
is
dancing,
learning
new
dance
steps,
anything
that
challenges
the
brain,
something
that
it
has
to
learn
is
going
to
keep
you
sharp
it's
going
to
keep
those
connections
sharp.
A
Is
a
little
hand
exercise
now,
I
think
I
explained
to
you
in
a
previous
video
how
the
brain
works.
We
have
two
hemispheres
and
the
hemisphere,
that's
on
the
right
side,
controls
all
the
movement
on
the
left
side
of
your
body
and
the
hemisphere
on
the
left
side
controls
a
movement
on
the
right
side
of
the
body,
so
the
fibers
in
your
brain
cross
over
and
that's
why?
If
you
have,
if
you
know
someone
who's
had
a
stroke
on
the
right
in
the
right
brain,
then
they
have
trouble
moving
their
left
side
and
vice
versa.
A
A
A
Tea,
that's
cat,
C,
a
t
c,
a
t
c,
a
tea
good.
Let's
try
that
now.
With
our
right
hand,
it's
see
a
none
of
these
fingers
are
flat,
you're,
not
making
a
fist.
These
fingers
are
flat,
so
you
can
see
the
fingernails
and
then
thumb
is
on
the
side.
Sticking
up,
T
C,
a
t
c,
a
t
see
a
T
good.
Now,
let's
try
them
both
together.
Both
hands
together,
see
a
t,
see
a
t,
see
a
T
little
faster,
see
a
t,
see
a
T,
okay,
very
good.
So
that's
cat.
A
Starting
with
the
left
hand.
We
have
see
now
the
O,
but
it
bring
the
fingers
together.
All
the
fingers
together
so
make
a
circle
o
and
w3
figures
up
like
this,
but
I'm
just
holding
the
pinkie
down
the
other
three
fingers
are
extended
now
this
is
typically
how
hairy
people
would
would
would
use
this
as
a
three,
but
in
the
deaf
community
this
is
a
W.
A
So
it's
CE,
o
W
we're
spelling
cow
CE,
o
w
ce
o--
w.
Let's
try
it
with
the
right
hand:
ce
o--,
w
ce
o--,
w
ce
o--,
w
see
now
you
get
in
Oh.
Tell
me:
let's
do
both
hands
together
with
spelling
cow,
CE,
o
w
ce
o--,
w
ce
o--,
w
ce
o--
that'll
be
very
good.
Okay,
so
you're
going
to
say
you
know,
Catherine,
that's
not
much
of
a
challenge.
I
mean
three
letters
for
each
each
animal.
Each
word
that
don't
don't
see
how
that
could
be
challenging.
A
A
See,
oh,
don't
you
one,
two
three
one,
two
three
yeah,
that's
a
lot
harder!
Isn't
it
remember
cat
is
on
the
Left
cow
is
on
the
right.
So,
instead
of
I'm
going
to
just
say
one
two,
three
and
you'll
know
that
three
letters
are
coming
up.
One
two,
three
one,
two,
three
one:
two,
three:
okay
how'd!
You
all
do
with
that.
Okay!
I
know
it
was
hard,
it's
hard.
It
takes
practice,
but
your
brain.
If
you
can
see
your
brain
now,
you'd
see
all
the
neurons
are
firing.
It's
saying:
well
what
what
does
she?
A
A
A
A
Two
three:
okay,
good
job,
everybody,
so
it
like
anything
else
that
you
do
for
the
first
time
will
be
so
good.
The
first
time,
if
you
practice
it
I
guarantee
that
if
you
were
to
practice
this,
if
you
for
a
few
minutes
every
day
by
the
end
of
a
week,
you'd
be
flying
through
it
with
no
problem,
because
your
brain
is
learning
again
actually
getting
smarter.
If
you
give
it
a
challenge.
Okay,
so
let's
just
shake
those
hands
out.
Take
a
sip
of
water.
A
So
before
we
start
with
our
meditation
visualization
I
want
you
to
as
much
as
possible
darken
the
room,
close,
the
shades
turn
the
lights
off
and
you
don't
want
to
be.
You
don't
want
to
have
any
disturbance
during
this
time.
You
want
to
be
able
to
focus
on
your
breathing
and
the
visualization
exercise,
so
turn
the
phone
turn
your
phone
off.
You
know
turn
it
off
put
the
ringer
on
silent.
Whatever
you
have
to
do,
you
don't
want
anything
to
disturb
this.
A
This
time
make
sure
you're
sitting
in
a
comfortable,
chair
and
I
would
recommend
a
chair
rather
than
sitting
in
the
couch
or
something
you
don't
want
to
get
so
comfortable
that
you
might
just
slaps
back.
You
want
it.
You
want
to
maintain
your
posture,
always
maintain
your
posture
but
sit
comfortably.
You
and
you
can
place
your
hands
either
or
on
your
lap
if
you'd
like,
if
you
place
them
on
your
lap,
place
them
with
palms
up
and
a
kind
of
a
receptive
posture
or
you
if
you
feel
better
just
having
them.
A
Hang
at
your
side,
that's
fine
too!
So
now
that
we've
set
the
mood
we're
going
to
start
first
by
focusing
on
the
breath,
we're
just
take
some
slow,
deep
breaths
in
I,
remember
as
you're
breathing
in
to
make
space
for
all
that
oxygen
coming
in
that
will,
let
you
tell
me
come
out.
You
know
I
know
especially
about
us.
Ladies,
you
know
we
always
thinking
about
pulling
pulling
it
in
tucking
it
in
this
time.
A
A
A
A
A
Perhaps
you
might
go
to
the
beach
and,
as
you
walk
out
on
the
sand,
you
see
there's
a
lounge
chair
right
up
near
the
water
and
you're
gonna
sit
in
that
chair
and
extend
your
legs
forward.
Baring
your
toes
in
the
warm
sand,
breathing
in
that's
salty
sea
air
and
breathing
out
as
you
listen
to
the
waves
come
and
crash
on
the
shore.
A
And
each
wave
comes
and
splashes
and
foams
and
washes
clean,
leaving
behind
a
smooth
polished
surface
as
you're
breathing
and
listening
to
the
waves
and
someone
else
for
their
safe
place
might
be
in
a
park
and
they're
laying
down
on
a
blanket
in
the
soft
grass
looking
up
at
the
sky,
watching
the
clouds
goodbye
breathing
in
smelling
the
sweet
scent
of
flowers
somewhere
nearby.
Maybe
it's
jasmine.
A
Just
enjoying
all
the
birds
and
visiting
their
bird
feeder,
the
beautiful
colors
and
the
happy
sounds
but
birdsong
and
as
you
listen
to
this
birds,
singing
and
here
comes
a
butterfly
to
visit.
One
of
you,
beautiful
flowers
and
everything
is
bright
and
peaceful
as
you're
breathing
in
breathing
out
and
for
someone
else.
Your
safe
place
might
be
right
there
in
your
own
bedroom
as
you're
lying
on
top
of
a
soft
pillow
top
mattress
snuggled,
underneath
the
comforter
warm
and
circular.
A
There
you're,
breathing
in
and
out
feeling,
more
and
more
relaxed.
Just
imagine
that,
there's
a
warm
blanket
wrapping
you
from
the
top
of
your
head
to
the
soles
of
your
feet
and
in
this
blanket
there's
like
a
wave
of
relaxation
starting
at
the
top
of
your
head.
You
feel
this
wave
of
relaxation
moving
down
into
your
face
and
all
the
muscles
in
your
face
are
relaxing
your
eyelids
are
heavy.
A
Maybe
your
jaws
opening
your
mouth
is
sagging
open
a
little
bit.
There's
this
wave
of
relaxation
continues
down
into
your
neck
method
on
your
head
kind
of
dropping
a
little
bit
to
the
front
or
maybe
to
the
side.
There's
all
the
muscles
in
your
face
and
neck
are
relaxed
and
you're
breathing
in
breathing
in
nice
and
breathing
out
anxiety.
A
A
And
as
that
wave
continues
down
into
your
lower
legs
into
your
ankles,
all
the
way
to
your
feet,
feeling
your
toes,
relaxing
I'm,
curling
everything
relaxed
all
the
muscles
are
soft,
no
stress
or
tension
anywhere
feeling
safe,
secure,
peaceful
is
your
breathing
in
imagine
only
good
things
coming
into
your
hands
that
are
open.
You
see
all
the
love,
all
the
blessings
that
God
has
for
us
breathing
in
and
breathing
out.
A
A
A
A
A
If
you
have
no
one
at
home
to
give
you
a
hug,
you
can
always
give
yourself
a
hug,
nothing
wrong
with
that.
Then,
would
you
to
remember
all
those
good
feelings
that
you
had
when
you
were
in
your
safe
place
and
anytime,
you
feel
started
feeling
with
legs.
Just
a
little
worry
just
take
yourself
back
to
that
safe
place.