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From YouTube: Apopka Chair Exercise at Home: Class 11
Description
In this class we will be doing strength training with a ball.
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
Hey
good
morning,
everybody,
my
name
is
Katherine
I'm,
a
cherriots
whoo,
sighs
instructor
and
I'm
coming
to
you
from
the
Apopka
City
Hall,
courtesy
of
our
mayor
and
his
wonderful
IT
team.
We're
going
to
do
chair
exercise
this
morning
and
I'm
glad
you're
able
to
join
me.
So
what
we're
going
to
need,
as
usual,
is
a
chair,
a
nice
sturdy
chair,
that's
comfortable
one
that
does
not
move
around,
preferably
one
without
arms
and
make
sure
you're
comfortably
dressed
and
wearing
shoes
on
your
feet.
A
I
know,
sometimes
you
might
be
tempted
to
do
exercise
without
shoes,
but
it's
very
important
that
you
have
support
for
your
feet,
really
the
only
time
that
you
can
get
away
with
not
having
shoes,
as
if
you're
on
the
floor,
doing
the
you
know
stretches
or
maybe
doing
yoga
something
something
of
that
nature.
But
for
anything
else,
you
really
should
be
wearing
shoes
to
protect
your
feet.
A
In
addition,
today
we're
going
to
use
our
ball
we're
going
to
do
strength,
training
with
the
ball
I
like
using
a
ball
because
it's
very
light
and
the
air
inside
is
what
provides
the
resistance.
Now
you
don't
have
to
worry.
If
you
should
accidentally
drop
this
on
your
toe,
there
won't
be
any
damage,
whereas
if
you
dropped
it
weight
then
you
might
it's
certainly
going
to
hurt
a
lot
more
and
then
also
make
sure
that
you
have
water
to
sit
on
as
we
go
through
this
session.
A
Okay,
if
you
all
have
everything
that
we
need,
we
can
get
started
as
always
with
a
warm-up.
It's
important
to
prepare
your
body
for
exercise
or
any
physical
activity.
So
let's
sit
up
nice
and
tall
with
the
shoulders
back
and,
as
always,
let's
start
with
a
big
smile
and
let's
take
a
deep
breath
in
arms,
come
up
and
blow
it
out
and
again
deep
breath
and
blow
it
out.
A
I'm
gonna
hear
that
air
moving
deep
breath
in
and
blow
it
out
good,
relax
your
arms
down
and
we're
going
to
turn
our
head
all
the
way
to
the
right.
I
know:
I
usually
go
left
first,
but
I
want
to
see
if
you're
paying
attention
to
the
right
and
now
to
the
center
and
then
turn
to
the
left
and
center
turn
to
the
right.
Go
all
the
way
to
the
left
and
all
the
way
to
the
right
and
all
the
way
to
the
left
and
bring
it
to
Center.
A
A
A
Okay,
let's
grab
on
to
those
two
cabinet
doors,
I'm,
gonna,
open
them
wide
squeeze
those
shoulder,
blades
and
close,
open,
close
open,
close
open,
close
open
now
and
reach
up
and
pull
down
reach
and
pull
reach,
pull
reach,
pull
reach
and
pull.
Let's
grab
onto
the
two
door
notes
in
front
arms
are
straight
I'm,
going
to
twist
them
out
twist
them
in
out
in
out
in
out
and
and
shake
everything
out.
A
Let's
put
our
hands
on
our
hips
to
do
our
butt,
walk,
we're
lifting
up
the
hips
and
the
knees
and
feet
coming
forward
in
the
chair,
actually
walking
on
your
butt.
That's
why
it's
called
a
butt
walk
and
when
you
get
to
the
front
of
the
chair,
don't
keep
going
it's
a
short
drop,
but
it's
not
going
to
feel
nice
hands
back
it
up,
lift
up
your
hips
as
high
as
you
can,
and
when
you
get
to
the
back
of
the
chair,
come
forward
again.
A
A
A
A
And
pedal
backwards,
I
wish
you're
pedaling
you're,
not
leaning
on
the
back
of
your
chair,
I
hope
and
we're
going
to
stop
with
a
foot
just
slightly
off
the
floor
and
swing
out
to
the
side
and
the
front
side,
front
side,
front
side,
front
side,
front,
hold
it
to
the
front
stretch
it
out
in
front
of
you
we're
going
to
point
the
toe
with
Lex.
The
toe
point
flex.
Point
flex,
point
flex
now
point
keep
it
pointed:
take
that
toe
in
a
circle
going
clockwise
and
now
counterclockwise.
A
And
let's
hold
it
just
a
little
bit
off
the
floor,
swim
out
to
the
side
and
the
front
side,
front
side,
side,
side
and
front
hold
it
to
the
front
stretch
it
out
in
front
of
you,
we're
going
to
point
and
flex
point
flex.
Point
flex,
point
flex
now
point
keep
it
pointed:
take
that
toe
in
a
circle
nice
round
circle.
A
A
Okay,
so
we're
gonna,
take
our
ball.
I'm
gonna
work,
I'm
gonna,
show
you
how
you
can
work
your
upper
your
upper
body,
then
we'll
work,
our
ABS
and
we're
gonna
work
our
lower
body.
All
with
this
one
little
ball
he's
a
very
inexpensive
fact.
I
got
this
for
a
dollar
at
the
dollar
store,
so
you
can
sit
back
a
little
in
your
chair
for
this
one.
A
Just
between
the
palms
of
our
hands,
I
think
those
are
off
the
ball
sitting
up
nice
and
tall
elbows
her
out
to
the
side
and
we're
going
to
press
the
palms
together,
pressing
against
that
bull
and
release
press
and
release.
So,
let's
start
by
taking
a
breath
in
we're
sitting
up
nice
and
tall,
why
we're
doing
this
and
as
we
exhale
we're
going
to
press
release,
press
release
three
release
or
release
all
right?
That's
six!
A
Seven
and
eight
now
pulse
four
one:
two,
three,
four:
five,
six,
seven
again,
four
one,
two,
three,
four:
five:
six
one
more
set:
four
one:
two,
three,
four:
five
six
seven
hold
the
parade:
nice
and
tight,
hold
it
and
relax
very
good,
so
we're
working
muscles
across
the
chest,
the
pectoralis
muscles.
When
we
do
this
exercise,
this
is
position
number
one
close
to
the
chest
with
the
arms
below.
Now
you
can
stay
at
this
position.
If
you
wish,
this
is
position
number
two
we
have
the
elbows
extended.
A
So
now
your
fingers
are
pointing
forward,
but
still
keeping
the
ball
low
at
chest
level.
So,
let's
take
a
breath
in
and
as
we
breathe
out
with
Anna
press
press
release,
press
release,
three
release,
four
release;
five,
that's
six!
That's
seven!
That's
eight!
Now
pumps,
four
one,
two,
three,
four:
five,
six,
seven
and
four
one,
two,
three,
four:
five:
six
one
more
set:
four
one:
two,
three
four:
five
six
seven
hold
number
eight
nice
and
tight
and
relax
very
good.
So
you
should
have
noticed
more
of
a
contraction
across
the
chest.
A
As
you
were,
holding
the
ball
out,
there's
a
further
away.
You
hold
the
weight
from
your
body,
the
more
intense
the
workout
is
going
to
be.
So.
Can
you
even
keep
the
ball
in
position?
Number
two
we're
gonna
add
a
little
bit
of
challenge,
we're
going
to
keep
the
elbows
straight,
but
raise
the
arms
a
little
bit
just
above
eye
level,
not
over
your
head.
That
was
our
straight.
Let's
take
a
breath
in
as
we
breathe
out
we're
gonna
press
release,
press
release,
three
release;
four,
that's
five!
A
Next,
six
and
seven
and
eight
now
pulse
four
one,
two,
three,
four,
five,
six,
seven
again,
four
one,
two,
three,
four:
five,
six
one
more
set:
four
one:
two,
three,
four:
five
six
seven
hold
the
parade
nice
and
tight
and
relax
good
job
everybody.
Now
you
can
feel
that
last
one
not
only
in
your
chest,
but
in
your
arms
as
well,
but
work
in
these
muscles
as
well.
Okay,
so
let's
hold
the
bowl
out
both
arms
I'm,
going
to
turn
turn
the
arms.
A
A
You
can
hold
the
bowl
either
in
your
left
or
your
right
hand.
It
doesn't
matter
both
arms
out
in
the
front
and
you're
leaning
a
little
bit
now
when
you're
leaving
you're
leaning
from
your
hips
you're.
Keeping
your
back
straight
and
your
shoulders
are
pulled
back,
you're,
not
slumped
over
or
crunching
forward.
You
want
to
keep
your
back
nice
and
straight
keep
those
shoulders
back
and
down
away
from
your
ears
as
you're,
reaching
with
your
arms.
A
Now
from
here
we're
going
to
pull
the
elbows
straight
back
as
we're
doing
that
we're
squeezing
the
shoulder
blades
as
tightly
together
as
you
can
and
release
reaching
forward
again
and
press
release
and
press
that's
three
release
and
press
release,
that's
five
release
and
six
release
and
seven
release
and
eight
bring
these
two
more
nine
gonna
hold
the
last
one:
hold
squeeze
squeeze
squeeze
nice
and
tight
and
relax
very
good.
Let's
take
the
ball
now.
I'm
gonna
put
it
behind
your
back.
A
Excuse
me
right
by
your
waist
right
by
your
waist,
so
that
you
it's
directly
and
back
of
your
belly
button,
so
find
where
your
belly
button
is,
and
that
ball
should
be.
If
you
put
a
straight
line
through
there,
you
should
hit
the
middle
of
that
ball.
Okay,
now
we're
going
to
keep
the
pressure
on
the
ball.
What
I
want
you
to
think
of
is
someone
coming
to
punch
it
with
the
stomach.
A
So
if
you
see
that
that
fist
is
coming,
you're
gonna
pull
your
stomach
area
in
as
far
as
you
can
to
avoid
that
punch
and
pull
that
blip
that
belly
button
in
it.
So,
let's
see
that's
what
we're
doing
we're
doing
a
crunch,
pulling
it
in
squeezing
as
much
as
possible
and
then
relax
squeeze
and
relax
crunch
and
relax
so
each
time
that's,
the
only
part
should
be
moving
on
these
muscles
in
the
front
of
your
abdomen.
A
As
you
pull
that
belly
button
in
all
the
muscles
around
they're
going
to
tighten
up,
can
you
squeeze
that
ball
now,
when
I
see
some
people
do
sometimes,
instead
of
squeezing,
with
their
belly
button,
they're
pressing
back
against
the
ball
like
this
bouncing
like
that?
That's
not
the
exercise,
because
that
then
you're
not
doing
anything
for
your
abs,
you
want
to
squeeze
the
ABS
and
press
the
ball
that
way.
Okay.
A
A
It
tight
now
pulse
four
one,
two,
three
four
squeeze
squeeze
seven
again,
four
one:
two:
three:
four:
five:
six
one
more
set:
four
one:
two,
three:
four:
five:
six,
seven
and
eight
Oh:
keep
it
tight
and
relax
very
good;
okay,
so
we're
gonna
do
all
right.
Let's
take
the
ball
out,
you
can
move
yourself
back.
A
A
Don't
put
it
between
your
knees,
don't
want
to
have
any
any
excessive
pressure
on
your
knee
joint,
so
put
it
behind
the
needs.
Put
it
right
right
between
your
thighs,
okay,
I'm,
going
to
hold
the
ball
with
our
right
hand,
hold
it,
because
what
we're
going
to
do
we're
going
to
work
the
inner
thigh
by
squeezing
the
ball
and
we're
going
to
work
the
outer
thigh
by
swinging
the
leg
out
to
the
side,
okay,
I'm,
going
to
do
both
at
the
same
time!
A
A
Keep
your
back
straight
shoulders
are
back,
take
a
breath
in
and
as
you
breathe
out
with
the
left
leg
swing
it
out
when
you
swing
it
back,
squeeze
that
ball
swing
it
out
and
squeeze
out
and
squeeze
out
that's
three.
This
wood
is
slightly
off
the
floor
out.
That's
five
out!
That's
six
out!
That's
seven
out
two
more
out:
that's
nine!
A
We're
going
to
hold
the
last
one
and
squeeze
it
nice
and
tight
and
relax
switching
hands
holding
the
ball
with
our
left
hand,
we're
going
to
pick
up
the
right,
so
it
just
a
little
bit
off
the
floor.
You
don't
want
to
drag
it
on
the
floor
as
you're
moving
now.
I
did
a
green
angle
at
the
knee.
Take
a
breath
in
and
as
you
breathe
out
swing
it
out,
so
we
get
back
and
squeeze
out
and
squeeze
out
and
squeeze
for
and
squeeze
five
squeeze.
A
Six
squeeze
seven
squeeze
eight
two
more
nine
squeeze.
When
a
home
last
one
nice
and
tight
squeeze
nice
and
tight
and
relax
good
job.
Okay,
we're
going
to
keep
the
ball
between
the
thighs
and
how
we're
gonna.
We
don't
need
to
hold
it
because
our
thighs
are
going
to
be
holding
it
together,
we're
going
to
squeeze
just
let
us
squeeze
both
thighs
together
against
the
ball
sitting
up
nice
and
tall.
Let's
take
a
breath
in
and
remember
to
smile.
You
know
when
you
smile.
A
A
Let's
take
a
breath
in
and
as
you
breathe
out,
we're
going
to
squeeze
release,
squeeze
release
three
release:
4,
release,
five
release,
six
release,
seven
release;
eight,
two:
more
nine
and
ten,
now
pulse
four
one:
two,
three:
four:
five:
six,
seven
again,
four
one:
two
three:
four:
five:
six
one
more
set
for
one:
two:
three:
four:
five:
six
seven
now
hold
on
the
last
one:
nice
and
tight
those
muscles
contract,
nice
and
tight
and
relax
very
good.
Okay.
A
So
we're
gonna
take
the
ball.
No,
not
yet.
Let's
keep
the
ball
here.
We're
gonna
do
keep
that
ball.
Nice
and
tight
between
your
thighs
bring
your
feet
together.
Now
we're
going
to
take
your
feet
out
a
little
further
slide
them
out
in
front.
So
now
you
can
see
your
toes
okay.
Feet
are
still
together.
Now.
Imagine
you've
gotten
into
a
sleeping
bag.
A
Those
of
you
like
camping,
I,
don't
I,
don't
like
bugs
so
I
don't
go
camping
but
I
know
some
people
do
in
me
and
tears
sleeping
bag
and
what,
when
I
believe
they
do?
You
have
a
zipper
at
the
bottom
once
you're
in
and
you
take
the
zipper
and
you
just
pull
it
all
the
way
up.
So
that's
how
your
it's,
not
as
they
say,
snug
as
a
bug
in
a
rug,
so
we're
going
to
pretend
like
we're
grabbing
that
zipper
by
our
feet
and
as
we're
pulling
up
everything
is
squeezing
together.
A
So
you
start
by
squeezing
your
feet,
squeezing
your
knees,
squeezing
your
thighs
with
the
ball,
squeezing
your
butt
and
the
last
thing
you're
going
to
squeeze.
Is
your
abdomen
breaking
that
bellybutton
in
as
far
as
you
can,
but
we're
gonna
hold
everything
nice
and
tight
for
a
count
of
eight,
so
you're
gonna
have
to
take
a
deep
breath
for
this
one.
So
remember
everything
squeezing
and
holding
for
a
count
of
eight.
A
So,
let's
take
a
breath
in
and
as
we
breathe
out
after
pulling
that
zipper,
so
it's
a
feet,
knees,
thighs,
butt,
tummy,
everything,
tight,
four
one,
two,
three,
four:
five:
six:
seven
eight
and
relax
very
good.
Now
when
you
squeeze
in
your
butt,
if
you're
doing
it
right,
it
should
actually
lift
you
up
out
of
that
seat.
Just
a
little
bit
so
I
want
to
see
everybody.
You
know
up
a
little
bit
because
we're
working
the
butt
muscles
as
well
as
everything
else.
Let's
do
that
again
take
a
breath
in
starting
from
the
feet.
A
Grab
that
zipper
and
pull
feet
knees;
thighs,
butt,
tummy
everything
tight
over
one,
two
three
four
squeeze
squeeze
seven
and
eight
and
relax
good
job.
Let's
do
that
one
more
time
and
really
squeeze
everything
hard
make
those
muscles
work,
take
a
deep
breath
in
and,
as
you
breathe
out,
start
pulling
that
zipper
and
squeeze
feet
knees.
Thighs,
butt,
tummy,
everything,
tight,
four
one,
two,
three,
four:
five:
six:
seven
eight
and
relax:
that's
a
relief.
They
should
have
felt
healthy
burning
in
those
eyes.
A
That's
good,
remember,
burning
is
good
pain
is
not
getting
this
different,
but
you
know
the
difference
between
burning
and
pain.
Burning
means
your
muscles
are
working
and
getting
stronger.
Okay,
I'm
going
to
take
the
ball
for
the
last
couple.
Exercises
place
that
ball
just
above
your
ankles,
so
your
feet
are
close
together,
but
not
all
the
way
hold
that
boy.
A
Now
we're
just
going
to
do
the
left
leg,
just
the
left
leg
up
and
down
up
and
down
three
and
four
and
five
six,
seven,
eight
more
four
one,
two
three
four
five
keep
squeezing
seven.
Now
the
right
leg
right
leg:
only
up
and
down
up
and
down
that's
three:
four:
five:
six,
seven,
eight
more
four
one:
two
keep
squeezing
the
ball:
five.
A
Six,
seven
now
pull
it
together,
left
right,
left
right,
three
and
four
and
five
add
the
arms.
Seven,
eight
more!
That's
one,
two
three
four
five
six
almost
finished
and
eight
relax
good
job
should've
felt
some
burning
there
in
the
thighs,
which
is
good
all
right.
So
one
more
that
one
last
thing
we're
going
to
do
with
the
ball,
bring
your
feet
in
a
little
closer.
A
So
now
you
have
a
90
degree
angle
at
your
knees,
keeping
the
pressure
on
the
ball,
we're
going
to
raise
the
heels
up
and
set
them
down
and
keep
that
ball
in
between.
As
your
reason,
the
heels
up
you
have
your
hands
resting
on
your
knees,
you're
going
to
press
your
body
forward
and
give
you
a
little
more
resistance
and
then
set
them
down.
Okay.
A
A
And
relax
take
your
left
leg
straight
out
in
front
with
the
heel
on
the
floor.
Toes
of
the
ceiling
hands
on
your
right,
thigh
bring
those
shoulders
back.
As
you
take
a
deep
breath
and
when
you
breathe
out
you're
going
to
lean
your
body
forward,
keeping
your
back
straight.
If
you
lose
it
down
head
is
up.
If
you
let
stretch
down
the
back
of
your
leg,
let's
press
the
foot
toward
the
floor
now
breathe
in
lift
your
foot
up.
Lift
your
body
helps,
lie
down
laid
out
to
the
side.
A
A
A
A
A
Turn
the
palms
toward
you
open
up
wide,
take
a
deep
breath
and
big
smile
smile.
Now
it's
it's
over
and,
as
you
breathe
out
palms
together
and
one
more
just
like
that,
deep
breath
open
those
arms
wide
press
them
back
and
as
you
breathe
out,
it's
a
wrap
around
give
yourself
a
hug.
You
did
really
great
today.
Thank
you
for
joining
me.
Please,
if
you
are
enjoying
these
videos
and
want
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more
make
sure
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subscribe
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channel.
Give
me
a
thumbs
up.
Take
care
of
be
safe,
I
love!
You
bye,
bye,.