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From YouTube: Apopka Chair Exercise at Home: Class 3
Description
Today's class will focus on cardio.
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.
#CityofApopkaFL
A
Well,
hello,
again,
everybody!
This
is
Catherine
coming
to
you
from
City,
Hall
and
I
hope.
You've
been
enjoying
the
videos
that
we've
been
putting
up
today,
we're
going
to
do
a
little
cardio
and
also
we're
going
to
do
our
balance
because,
as
I've
told
you
often
enough
balance,
training
is
becoming
as
important
as
any
other
kind
of
exercise.
So
we
have
cardio
for
heart
and
lungs.
We
have
the
strength
training
because
we
have
to
maintain
our
muscle,
mass
and
our
strength.
We
have.
A
Flexibility
is
important
so
that
our
joints
will
be
supple
and
we'll
be
able
to
move
through
our
range
of
motion
and
now
balance
their
understanding.
The
importance
of
balance
training,
because
we
do
start
to
lose
that
as
we
get
older
and
it's
very
important
to
maintain
that
to
prevent
Falls.
So
that's
what
we're
going
to
do
today.
So
all
you
need,
as
always,
is
our
nice
sturdy
chair,
one
that
does
not
have
wheels,
preferably
one
that
does
not
have
arms
and
make
sure
you
are
wearing
footwear.
A
Although
it
might
be
tempting
to
do
this
in
your
bare
feet
or
with
socks,
you
should
always
wear
supportive
Footwear
to
make
sure
you
feed
a
protected,
make
sure
you
have
your
water
with
you
and
and
a
towel
if
you'd
like
so
we're
going
to
get
started,
as
always
with
our
warm
up.
Let's
sit
up
nice
and
tall
in
our
chair,
I'm
gonna
take
a
deep
breath
in
or
just
come
up
and
blow
it
out
and
again
deep
breath
and
blow
it
out.
B
A
That
air
moving
deep
breath
in
and
blow
it
out
and
one
more
time,
nice
deep
breath,
filling
up
your
lungs
with
that
good
air
and
blowing
out
all
that
stale
air.
Relaxing
your
arms
all
the
way
down
this
relax
your
hands
on
your
thighs,
we're
going
to
turn
our
head
all
the
way
to
the
left
and
to
the
center
now
to
the
right
and
center
and
left
all
the
way
to
the
right.
A
All
the
way
to
the
left
all
the
way
to
the
right
and
to
the
center
we're
going
to
bend
our
head
over
to
the
left
up
to
Center
now
to
the
right
center
left
all
the
way
to
the
right
and
we're
going
to
the
left
and
to
the
right
and
I've
descent.
Now
we're
going
to
bend
our
head
forward
and
lift
up
and
forward
lift
up
wallet,
and
let's
rub
our
shoulders
up
and
down.
A
A
Let's
grab
the
two
doorknobs
arms
stretched
out
in
front
of
you,
we're
going
to
twist
out
twist
in
out
in
out
in
out
in
and
shake
those
arms
out
right
down
to
the
hands,
open
and
close
your
fists,
nice
and
easy
make
sure
you
bring
your
thumb
to
the
outside
when
you
close
it
all
right.
Little
wiggle,
all
ten
fingers
take
your
palms
up
palms
down
up
down
up
down
nice
and
easy
roll
those
wrists.
First,
we
go
one
direction,
and
now
we
go
the
other
direction.
A
Shake
them
out
again:
hands
on
hips
we're
going
to
do
our
butt
walk,
we're
lifting
up
the
hips
the
knees
and
feet
actually
coming
forward
in
your
chair,
lift
your
hips
up
as
high
as
you
can
now.
When
you
get
to
the
front
of
the
chair,
don't
keep
going
because
gravity
pulls
24/7.
Now
you
want
to
back
it
up.
A
Take
it
around
and
let's
sit
up
nice
and
tall,
relax
your
arms
down
by
your
side,
we're
going
to
Bend
from
side
to
side
start
with
a
small
movement
bending
just
from
the
waist
and
each
time
get
a
little
bit
closer
to
the
floor.
Now,
if
you
can
get
all
the
way
down
to
touch
the
floor
with
the
tip
of
your
finger,
that's
great!
If
you
can't
quite
get
there,
that's
okay,
but
make
sure
you
don't
lift
your
butt
up
off
the
seat
because
that's
cheating.
A
Okay,
good:
let's
sit
back
up
nice
and
tall,
we're
gonna
rest.
Our
hands
on
our
knees,
left
hand
on
left
knee
right
hand
on
right,
knee
and
our
feet
are
about
Oh
12
inches
apart
I'm
gonna
bring
the
knees
together.
We
bring
the
knees
together,
we're
gonna
switch
hands
and
now
we're
going
to
open
up
the
knees
but
keep
your
grip
on
the
knees.
We're
gonna,
open
them
up
hands
across,
and
it's
going
to
pull
your
body
forward
just
a
little
bit.
A
A
This
opening
and
closing
switching
those
hands-
good,
okay,
sit
up
nice
and
tall
we're
going
to
go
now
to
our
left
leg.
We're
going
to
pretend
we're
on
a
bicycle
that
has
one
pedal,
so
we're
going
to
pedal
forward
now.
Why
are
you
pedaling,
you're,
sitting
up
nice
and
tall
tucking
that
tummy
in
don't
lean
on
the
back
of
your
chair
for
support?
Let
your
muscles
hold
you
up
and
let's
take
that
same
leg.
A
90
degree
angle:
at
the
knee
we're
going
to
open
and
close
open
and
close
open,
close
open,
close
open,
close
now
we're
going
to
pedal
backwards,
we're
still
working
the
left
leg,
pedaling
backwards,
sitting
up
nice
and
tall.
Let's
hold
that
foot
just
slightly
off
the
floor.
90
degree
angle
at
the
knee
open-close
open-close,
open-close,
open-close
good
and
relax
your
left
leg
down.
Turning
to
the
right
leg,
now
we're
going
to
pedal
forward.
A
A
And
hold
the
foot
just
a
little
bit
off
the
floor,
open,
close,
open,
close,
open,
close
open
and
close
good.
Thank
you.
Now
we're
going
to
lift
up
both
heels
off
the
floor,
lift
the
heels
up
and
put
them
down
up
and
down
up
and
down,
lift
and
lower
up
and
up
and
up
and
up
and
up
now,
just
the
toes
toes
up
and
down
up
and
down
up
and
up
and
up
and
up
and
up
now
we're
going
to
alternate
first
heels,
then
toes
first
heels
and
toes
heels,
toes
heels,
toes
heels
and
toes.
A
And
you
can
go
it's
going
a
clockwise
direction,
making
a
circle
with
your
toe
and
watch
what
kind
of
circle
you're
making
if
it
looks
kind
of
raggedy
instead
of
smooth
and
symmetrical,
then
slow
the
movement
down
a
little
bit,
get
a
little
more
control.
Now
we're
going
to
reverse
that
and
go
counterclockwise.
A
A
A
A
A
A
So
it
may
not
say
sugar,
but
it'll,
say
dextrose
or
sucrose
or
maltose,
or
something
like
that.
It's
all
sugar,
so
just
be
careful.
How
much
sugar
you
eat
and
the
alcohol
is
moderation
is
always
the
key
and
you
want
to
make
sure
you
get
sufficient
sleep.
Have
a
nice
relaxing
routine
before
bed?
Don't
don't
listen
to
the
news
just
before
bed,
because
that's
likely
to
give
you
nightmares,
so
you
want
a
relaxing
routine.
A
Whatever
makes
you
feel
comfortable
as
a
warm
bath
or
a
shower,
listen
to
music,
you
know,
say
your
prayers
whatever
it
is.
That's
going
to
relax
you
and
prepare
your
body
for
sleep.
You
want
to
make
your
room.
Is
nice
and
dark,
and
not
too
hot,
because
that
will,
if
it's
too
hot
that'll,
keep
you
awake
so
exercise
which
are
taking
care
of
that
right
now.
Very,
very
important,
and
especially
for
the
next
part,
is
a
stress.
Reduction
exercise
helps
to
burn
off
those
stress
hormones
and,
in
addition,
it
keeps
your
body
strong.
A
It
keeps
your
lungs
and
heart
healthy,
and
you
know
you
only
need
10
or
20
minutes
a
day
and
little
pieces.
They
add
up,
and
we
want
to
make
sure
that
we're
reducing
consciously
thinking
about
reducing
our
stress,
it's
not
going
to
go
away
on
its
own.
You
have
to
think
about
all
the
good
things
in
your
life,
replace
the
negativity
with
what's
positive
and
do
anything
that
makes
you
feel
relaxed
whatever.
A
You
might
have
heard
this
one
before,
but
that's
okay.
These
are
good
stories
you
can
hear
them
over
and
over
so
the
other
day.
I
have
to
take
my
car
in
to
get
it
serviced,
nothing
serious,
just
mostly
routine
stuff,
so
I
had
a
morning
appointment
and
I
thought.
Well.
You
know
this
might
be
a
good
time
to
catch
up
with
my
friend
Beverly,
because
we
hadn't
seen
each
other
in
a
while.
Well,
this
is
before
all
the
coronavirus
stuff.
A
It
couldn't
be
her,
so
I
sat
back
down
so
about
in
another
minute.
I
see
another
car
coming.
It's
a
blue
car
and
I
said
yeah
I,
think
I.
Remember
she
had
a
blue
car
and
it's
coming
this
way.
So
I
started
to
get
up.
Oh
no,
but
it
kept
going
right
past
me
that
couldn't
be
her,
so
I
sat
back
down
so
a
couple
more
minutes
passed
and
I'm
thinking,
you
know.
Maybe
she
overslept,
maybe
I,
should
give
her
a
call
and
then
I
see
another
blue
car
coming
well.
A
A
A
B
A
Said
before
balance
is
very
important
because
you
know,
as
your
bones
start
to
deteriorate,
that
puts
you
at
risk
for
falling
and
we
all
know
that
falling
can
have
devastating
consequences,
especially
if
you
break
a
head.
So
we
want
to
make
sure
that
we
are
able
to
keep
our
balance
in
any
kind
of
unstable
situation,
because
when
you
go
outside
you're
not
always
going
to
have
something
smooth
and
flat
to
walk
on,
sometimes
you
have
to
walk
on
grass.
Sometimes
you
have
to
walk
on
gravel
and
the
unstable
circumstance
is
going
to
challenge
your
balance.
A
Sometimes
you're
stepping
up
off
occur,
sometimes
you're,
stepping
down
or
if
you're
going
up
stairs.
So
it's
important
to
practice
balance.
This
also
should
be
a
daily
thing,
doesn't
have
to
take
much
time
five
minutes
a
day
is
all
you
need,
so
we're
going
to
stand
up.
If
you
don't
want
to
stand
up,
you
can
do
the
same
kinds
of
activities
that
we're
doing
seated
it's
much
better,
though.
A
If
you
have
a
chair
with
arms,
you
can
push
on
that
to
help
you
we
don't
have
I,
don't
have
a
chair
with
arms,
and
probably
most
of
you
don't
so
we're
going
to
use
our
arms
to
give
us
a
little
momentum,
but
mostly
we're
depending
on
our
legs
and
strengthen
our
legs,
we're
going
to
push
down
into
our
heels
and
let
that
push
us
up.
So
your
feet
should
be
flat
on
the
floor
toes
pointing
forward
and
about
maybe
12
inches
between
them.
Don't
have
them
underneath
your
chair.
A
A
We're
going
to
start
with
our
heel
raises
right,
so
you
want
to
be
close
enough
to
your
chair
to
be
able
to
grab
it
or
keep
your
hands
on
it.
If
you
need
to
please
anything
that
feels
uncomfortable
make
sure
you
do
this
safely.
So
if
you
need
to
hold
on
to
the
chair,
please
do
so
and
modify
any
movement
to
your
comfort
level,
so
we're
just
going
to
raise
the
heels
up
both
of
them
together
and
come
down
you're
going
to
go
up
and
down.
Please
go
at
your
own
plate.
Your
own
pace.
A
Take
it
up
and
down.
Then,
when
you
feel
comfortable,
try
doing
this
just
hovering
the
hands
over
the
top
of
the
chair.
Take
it
up
and
down.
Well,
you
can
have
your
arms
out
to
the
side
and
down,
take
it
up
and
down,
take
it
up
and
down.
Take
it
up
and
down
good,
very
good,
now,
I'm
going
to
add
a
little
something
to
that:
I'm
gonna,
lift
the
heels
and
then,
as
they're
coming
down
we're
gonna,
lift
the
toes
just
a
little
bit
and
then
lift
the
heels,
bring
the
heels
down.
A
If
the
toes
so
it's
a
rocking
motion,
we're
gonna
rock
back
and
forth
from
our
toes
to
our
heels.
Now
you
don't
lift
the
toes
very
high
just
enough
just
a
little
bit
off
the
floor
to
give
you
that
rocking
motion
so
try
that
now
keeping
your
hands
on
the
chair
now
when
you
feel
comfortable,
if
you
feel
comfortable
enough,
try
doing
it
just
hovering
the
arms
over
the
chair
or
out
to
the
side.
A
Okay,
excellent
all
right,
I'm
gonna
stay
in
this,
the
same
area.
We're
going
to
do
we're
going
to
do
our
steps
to
the
side
and
to
the
front
I'm
going
to
come
forward
a
little
bit
from
my
chair,
make
sure
you
have
enough
room
and
back
in
the
chair
that
you
can
step
forward
and
back
and
also
to
the
side.
So,
let's,
let's
start
just
by
stepping
forward
with
the
right
leg
and
bring
the
left
leg
up
and
we're
going
to
step
back
with
the
right
leg,
bring
the
left
leg
in
to
meet
it.
A
So
it's
just
stepping
forward
stepping
back
stepping
forward
stepping
back
now,
when
you
step
through
and
make
sure
you're
you're
stepping
with
your
heel,
hitting
the
floor
first
and
rolling
that
foot
down
as
the
back
leg
comes
up.
Okay,
you
want
to
have
that
nice
rolling
motion
like
we
were
doing
before
and
when
you
step
back,
placing
the
toe
roll
that
foot
down
as
you're
stepping
the
other
one
in
it's
like
we're
stepping
forward
stepping
back
stepping
fluorometric
your
chair
is
close
enough.
A
If
you
need
to
hold
on
why
you're
doing
this,
please
do
and
back
and
and
good
now
we're
going
to
go
from
side
to
side,
starting
with
the
left,
leg,
side
and
side,
step
touch,
side
and
side
and
step
touch,
step,
touch
side,
and
so
now,
why
is
your
wife's
you're
doing
these
steps?
Try
not
to
look
at
your
feet,
and
you
want
to
have
that
confidence
that
you
can
walk
without
looking
down.
You
want
to
see
where
you're
going
on
what's
happening
around
you
and
side
and
side
good.
A
Now
we're
going
to
combine
those
in
a
slightly
different
way,
we're
going
to
do
a
box
step,
so
we're
going
to
step
forward
step
to
the
left
step
back
step
to
the
right
step
forward.
So
imagine
there's
a
square
on
the
floor,
a
box
so
you're
going
to
step
forward
to
one
corner
step
across
step
back
to
the
other
corner
and
step
across
again,
so
we're
doing
a
box
step
with
our
left
leg.
A
A
We
are
going
to,
let's
see,
let's
do
our
tightrope
so
with
standing
on
left
side
of
the
chair,
pretty
much
turn
it
back
this
way,
so
we're
all
facing
I'm
facing
you,
so
we're
going
to
pretend
my
visit
there's
a
tightrope
or
a
skinny
plank,
which
is
right
here.
Let's
check
our
posture.
First
before
we
start
I'm
going
to
pull
the
tummy
in
bring
the
shoulders
back
head
up
and
smile
everybody.
A
A
Now
that
already
is
a
challenge
to
your
balance,
because
when
we
have
your,
when
we
have
the
foot
out
here,
we
have
a
wide
base
of
support
and
that's
pretty
stable
when
you
bring
the
feet
close
together
like
this
now
you
have
narrowed
your
base
of
support
and
it's
more
of
a
challenge
to
keep
your
balance,
and
you
can
feel
that
right
away.
If
you
release
your
chair,
you
can
feel
how
the
muscles
in
your
feet
and
your
legs
are
working
to
keep
you
upright
good.
A
Let's
take
that
leg
back
out
to
the
side
and
bring
it
to
the
front,
take
it
to
the
side
and
bring
it
to
the
front
and
hold
on.
If
you
need
to
that's
fine,
but
try
when
you
get
comfortable,
try
and
do
this
without
holding
on
side
and
front
to
the
side,
to
the
front,
to
the
side
now
hold
it
to
the
front
I'm
going
to
bend
the
knees
slightly
and
just
give
those
hips
a
little
shake.
A
Okay,
take
it
to
the
side,
bring
it
to
the
front
and
the
need
is
slightly
and
shake
those
hips.
It's
like
we're
doing
a
hula
dance
to
the
side
to
the
front
and
shake
now.
If
you
have
it,
if
you're
having
in
trouble
bringing
your
foot
all
the
way
to
the
front,
bring
it
as
close
to
the
right
leg
as
possible.
Okay,
you
can
bring
it
close.
A
If
that's
a
little
better
for
you,
because
it's
a
continuum,
you
gradually
work
from
easier
to
more
challenging.
You
know
at
your
own
pace,
so
let's
go
over
to
the
other
side
of
the
chair.
Now
your
right
side
of
the
chair,
we're
going
to
work
now
with
the
right
leg.
First,
we
line
them
up.
Tell
us
pointing
forward
checking
your
balance.
A
It's
important
that
you
bend
your
knees
slightly,
because
if
you
keep
the
knees
too
stiff
and
try
and
shake
you
see
what
happens
you
put
it
you're
gonna
push
yourself
over,
so
you
need
to
keep
those
knees,
soft
so
that
now
you
can
move
the
hips
and
stay
upright.
Let's
do
that.
A
couple
more
times
go
to
the
side,
bring
it
to
the
front
and
shake
and
last
time
to
the
side,
to
the
front
and
shake
very
good.
A
A
We're
gonna
do
our
sidestep
again
this
time,
we're
adding
something
to
it.
If
you
feel
comfortable
we're
going
to
raise
up
one
leg
and
balance
on
that
one
leg,
so
we're
going
to
step
to
the
left
to
the
right
to
the
left,
then,
when
you
step
to
the
right
again
we're
going
to
step
and
lift
up
that
left
foot
not
too
high,
just
a
few
inches
lift
it
up
to
the
front.
A
Now,
if
you
don't
feel
comfortable
lifting
up
your
foot
to
balance
on
one
foot,
bring
your
toe
in
bring
your
left
toe
right
up
next
to
your
right
foot
like
this.
So
then
you
have
a
little
bit
more
to
balance
with
okay,
you
can
try
that
so
here
we
go
step
to
the
left,
step
to
the
right
step
to
the
left.
A
Now,
step
and
home
gonna
lift
that
foot
up
and
it
will
help
you
if
you
tighten
the
tummy
and
find
something
to
focus
on
ahead
of
you,
okay,
you
can
hold
on
to
the
chair
or
you
can
keep
your
arms
out
to
the
side,
we're
going
to
count
to
ten
one.
Two
three
four
keep
the
tummy
tight.
Five:
six:
seven,
eight
nine
ten
and
relax
very
good
okay.
We
want
to
try
that
again.
A
Remember
you
don't
have
to
lift
the
foot
up
if
you
don't
feel
comfortable
and
you
can
always
hold
onto
the
chair.
If
you
need
to
we're
going
to
step
to
the
left,
step
to
the
right
step
to
the
left
and
step
and
hold,
tighten
the
tummy
find
your
focus
and
let's
count
one
two:
three
four:
five:
six:
seven
eight
and
relax:
okay,
very
good,
so
we're
gonna
add
one
more
little
wrinkle
to
that.
A
A
A
Eight
nine
ten
and
relax
hey
that
was
very
good,
very
good
all
right,
but
to
the
other
side
of
the
chair,
I'm
gonna
try
the
same
thing
using
the
right
leg.
Now
I'm
gonna
step
to
the
right.
This
time
then
left
then
right
and
then
step
and
lift
up
the
right,
but
it
doesn't
have
to
go
very
high,
just
a
few
inches
off
the
floor
or
you
can
bring
the
toe
right
up
next
to
the
other
foot.
A
So
we're
going
to
do
the
first
couple
of
times
I'm
going
to
keep
the
leg
static,
not
moving,
and
the
last
time
I
want
you
to
try
moving
it
back
and
forth.
To
me,
let's
see
if
you
can
maintain
your
balance,
so
here
we
go
step
to
the
right
step,
to
the
left,
step
to
the
right
now,
step
and
hope,
and
let's
count
four
one.
A
Two
three
keep
the
tummy
tight:
five:
six:
seven,
eight
nine
ten
and
relaxed
very
good
okay,
so
I'm
going
to
do
that
again
and
I'll
do
leg
up
just
keeping
it
still.
But
this
time
ready
here
we
go
step
to
the
left.
I'm
sorry,
step
to
the
right
step
to
the
left,
step
to
the
right
now
step
and
hold
hold
that
leg
up.
A
Keep
the
tummy
tight,
find
your
focus
and,
let's
count
four
one:
two
three,
four:
five:
six,
seven,
eight
nine
ten
and
relax
very
good.
Okay
here
comes
a
little
bit
more
challenge
when
we
lift
the
right
leg
up,
we're
going
to
move
it
back
and
forth
as
we're
counting
so
we're
adding
movement
to
this
balance.
Challenge.
A
Let's
take
a
breath
in
and
as
you
breathe
out,
we're
going
to
step
to
the
right
step
to
the
left,
step
to
the
right
now
step
and
hold
lift
up
that
right
leg.
Tighten
the
tummy,
find
your
focus
and
let's
count
four
one:
two
moving
that
leg
back
and
forth:
four:
five:
six:
seven:
eight
nine
ten
and
relax
very
good
excellent
job.
A
Okay,
let's
go
back
around
to
the
left
side;
okay,
so,
each
time
we're
hoping
we're
opening
the
ante
just
a
little
bit
okay,
but
you
do
what
you
feel
comfortable
doing
and
whatever
you
do,
do
it
safely
we're
going
to
this
time
we're
going
to
start
with
the
left
leg.
We
want
to
point
the
toe
in
the
front:
tap
it
you're,
going
to
tap
the
toe
point,
a
toe
to
the
front,
tap
it
to
the
side,
tap
it
to
the
back
and
then
bring
it
in
together.
A
Okay,
so
it's
a
four
point:
move
tap
it
to
the
front:
tap
it
to
the
side,
tap
it
to
the
back
and
bring
it
in
together.
Tap
it
front,
tap
it
side,
tap
it
back
together.
So
when
you
start
hold
on
to
your
chair
until
you
get
comfortable
with
the
movement
and
then
try
try
it
without
holding
on
remember,
you
got
to
keep
your
tummy
tight
shoulders
back.
Good
posture
will
help
you
with
your
balance.
There
we
go
starting
with
the
left
leg.
A
Take
it
to
the
side,
but
not
tap
the
side,
bring
it
to
the
back
but
keep
the
toe
off
the
floor
and
then
bring
it
in
so
we're
going
to
do
everything
just
a
little
bit
off
the
floor.
So,
let's
take
a
take
a
breath.
You
all
still
with
me
good
and
left
leg
to
the
front,
to
the
side,
to
the
back,
to
get
to
the
front
to
this
side.
Member
not
touching
the
floor
together
to
the
front
to
the
side
through
the
back
one
more
time
to
the
front
to
the
side
to
the
back.
A
Okay.
Now,
let's
try
a
smooth
arc
without
stopping
at
each
point.
We
tend
to
take
it
to
the
front,
sway
it
around
to
the
back
and
bring
it
in.
Take
it
to
the
front
swing
it
around
to
the
back,
bring
it
in
now
the
leg:
that's
supporting
you
keep
a
little
bit
of
a
bend
in
the
knee,
don't
knock
it
out.
If
you
bend
the
knee
slightly,
that
will
help
you
take
it
to
the
front
swing
it
around
to
the
back,
bring
it
in
good
to
the
front
swing
it
around
and
bring
it
in.
A
A
A
Remember
keep
that
tummy,
nice
and
tight
hold
your
head
up
high
tap
to
the
front
tap
to
the
side,
tap
to
the
back,
bring
it
in
tap
to
the
front,
to
the
side,
to
the
back
and
bring
it
in
okay.
Now
we're
going
to
do
the
same
thing
without
actually
touching
the
floor,
we're
just
going
to
point
to
the
front
to
the
side
and
to
the
back,
not
letting
the
foot
rest
on
the
floor.
A
Okay,
unless
you
have
to
okay
ready
here,
we
go
point
to
the
front,
to
the
side,
to
the
back
and
bring
it
in
to
the
front
to
the
side
to
the
back
and
bring
it
in
whoo.
Then,
if
you
need
to
correct
that's
good,
because
that
shows
that
your
your,
your
brain
and
your
body
is
working
to
keep
you
upright.
A
Yes,
I,
you
can
do
it.
I
got
confidence
in
you.
Let's
stand
up
nice
and
tall
take
a
breath
in
and
as
you
breathe
out
here
we
go
to
the
front
swinging
it
around
to
the
back
and
bringing
it
to
the
front
swinging
it
around
to
the
back,
bring
it
to
the
front
swinging
it
around
to
the
back,
bring
it
in
to
the
front
swing
around
together.
Let's
do
two
more
front
swing
it
around
together,
one
more
front
swing
it
around
and
bring
it
in.
A
Okay,
y'all
doing
so
great
today
we're
going
to
do
some
stretches
since
we're
standing
up.
You
don't
usually
get
to
do
these
kind
of
stretches,
but
these
are
good.
We're
going
to
stretch
out
the
front
of
the
groin.
Does
that
get
tends
to
get
tight
because
we
do
so
much
sitting
at
home.
We
sit
in
our
cars.
We
sit
at
the
dining
table,
so
this
area
tends
to
get
tight
and
then
that
pulls
our
body
forward
and
makes
it
difficult
for
us
to
have
good
posture.
So
I
want
you
now
behind
your
chairs.
A
You
can
hold
on
with
your
hands
and
you're
about
a
foot
away
from
the
chair.
We're
going
to
take
our
our
left
leg,
the
right
leg,
right
leg
actually
and
we're
just
going
to
slide
it
back
and
press
the
heel
down
to
the
floor.
Now,
don't
slide
it
back
so
far
that
you
can't
get
that
heel
down
all
right.
If
you
can't.
B
A
No,
the
knee,
that's
in
front
is
bent
a
little
bit
like
that's
behind
the
knee
is
straight
and
your
whole
body
is
facing
forward
now,
if
you
feel
comfortable
to
release
the
chair
and
then
bring
your
body
upright
like
this
you're
going
to
feel
that
stretch
right
down
the
front
of
your
groin,
that's
your
hip!
Flexor!
Now
we're
going
to
be
able
to
stretch
now,
don't
lean
back!
A
You
just
want
to
you
just
want
to
come
to
a
vertical
position:
don't
try
and
lean
your
body
back,
because
you
don't
want
to
put
too
much
stress
on
that
hip
flexor!
Just
give
it
a
little
stretch
and
now
from
this
position
seen
right
there
we
want
to
bend
the
knees
a
little
bit
bring
in
that
back
heel
up
off
the
floor,
you
press
your
hips
forward,
you're,
going
to
feel
more
of
a
stretch
now
down
the
front
of
your
thigh.
A
A
Okay,
press
that
heel
down
and
we're
going
to
bring
that
left
leg
forward,
I'm
going
to
put
the
right
leg,
yeah
I,
don't
know
now,
I,
don't
know
if
I'm
left
or
right
now,
when
I
turn
change
position,
I
get
confused.
So
whatever
leg
you
were
doing,
I'm
going
to
do
the
other
one:
okay,
I'm,
pressing
the
heel
down,
feeling
that
stretch
coming
up
through
the
heel,
all
the
way
to
the
back
of
the
leg
front
knees
bent
slightly,
but
not
too
much.
You
don't
want
to
bend
too
much
forward.
A
A
A
A
A
Just
a
few
more
seconds
and
I
press
that
flick
down
and
bring
the
other
one
up
beside
it
now,
turning
now
to
our
right
leg,
I'm
gonna
bring
it
forward
a
little
bit
with
the
heel
on
the
floor.
Toes
are
pointing
to
the
ceiling.
Your
left
leg
is
back.
Knee
is
bent
a
little
bit
now
we're
gonna
press.
The
hips
back,
like
you're
gonna,
sit
down
when
you
feel
that
nice
stretch
down
on
the
entire
back
of
your
leg.
You
stopped
at
that
point.
B
A
Bring
it
all
the
way
up,
both
arms
extended
up
we're
gonna
reach
up
with
the
left,
and
now
we're
gonna
reach
up
with
the
right
and
stretch
up
with
the
left
and
stretch
up
with
the
right
and
reach,
and
reach
was
switching
between
the
left
and
the
right
stretch
and
stretch.
Now
we're
going
to
reach
up
with
the
left
put
the
right
one
on
the
shoulder
now
we're
going
to
switch
reaching
up
with
the
right.
Put
your
left
hand
on
your
shoulder
and
switch
remember.
A
Turn
the
palms
up
the
palms
hands.
All
the
way
back.
Reaching
back,
remember
palms
must
be
facing
the
floor
and
bring
it
to
the
side.
Then,
let's
take
a
deep
breath
in
palms
up
get
my
hands
up
turn
the
palm
to
the
ceiling
stretch
it
up
now.
Turning
to
the
left,
we're
going
to
make
a
big
circle
coming
all
the
way
down
all
the
way
down
and
around
stopping
at
the
top
we're
gonna
breathe
in
and
as
we
breathe
out.
Turning
now
to
the
right,
take
those
hands
all
the
way
down
and
around.