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From YouTube: Apopka Chair Exercise at Home: Class 5
Description
Today's class we will be using resistance bands.
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
Morning,
everyone,
it's
good
to
see
you
all.
Thank
you
for
joining
me
for
this
exercise
class
coming
to
you
from
the
Apopka
city
hall,
courtesy
of
the
mayor's
office
and
his
amazing
IT
team.
So
we
what
we
need
today
is
a
nice
comfortable
chair.
Without
that
doesn't
roll
around
you
want
to
make
sure
that
you're,
steady
and
stable,
and
please
even
though
you're
doing
this
at
home.
A
It
may
be
tempting
not
to
wear
shoes,
but
don't
you
shouldn't
do
any
exercising
in
bare
feet,
make
sure
you
have
on
a
nice
supportive
pair
of
shoes
to
protect
your
feet.
In
addition,
what
we're
going
to
do
today
is
a
total
body
workout
using
the
resistance
bands.
So
a
set
of
bands
like
this
is
fine
with
the
handles
is
better.
If
you
only
have
the
therapeutic
bands
which
are
the
flat
ones,
you
can
use
those
as
well.
Those
are
usually
a
bit
shorter,
so
you
may
not
be
able
to
do
both
arms.
A
At
the
same
time,
you
may
have
to
alternate
arms
if
you're,
using
them
therapeutic
band
flat
bands-
okay,
but
before
we
get
started,
make
sure
you
have
your
water
and
just
as
a
reminder,
the
four
keys
to
health
and
wellness,
especially
in
times
of
stress
like
what
we're
going
through,
is
a
nutrition.
You
want
to
make
sure
you're
eating
good
foods,
eating
an
appropriate
periods,
every
three
to
four
hours
watch
watch
out
for
excessive
sugar
and
alcohol
and
make
sure
you're
getting
enough
sleep
at
night,
seven
to
eight
hours.
A
A
We
don't
know
what
the
future
is
going
to
bring
and
what
changes
are
going
to
be
going
forward
from
from
here,
and
it's
just
a
normal
thing
to
worry
and
to
be
anxious,
but
that
kind
of
chronic
stress
is
very
bad
foods
back
for
your
brain,
it's
bad
for
your
body,
so
it's
imperative
and
I,
guess
that
it
did
say
imperative
to
do
things
intentionally
to
reduce
that
stress
that
will
build
up
inside
of
you.
So
speaking
of
good
for
the
brain,
you
know
I'm
always
talking
about.
A
Working
your
brain,
it's
important
that
you
keep
challenging
your
brain.
You
challenge
our
bodies
through
the
exercises
we
do
and
it's
important
to
challenge
your
brain,
to
keep
it
sharp.
So
what
I'd
like
to
do
before
we
get
into
the
resistance
bands?
It's
do
a
little
bit
of
a
little
bit
of
brain
training
here
we're
going
to
do
the
tick-tock
exercises,
so
those
of
you
with
me
long
enough.
You,
you
know
what
that
is,
but
for
those
who
may
be
tuning
in
who
haven't
seen
this
before.
A
Let
me
explain:
we
have
two
hemispheres
in
our
brain
right
and
left.
The
amazing
thing
is:
is
that
the
left
side
of
the
brain
controls,
a
movement
on
the
right
side
of
the
body
and
the
right
side
of
the
brain
controls,
a
movement
on
the
left
side
of
the
body?
So
every
time
you're,
moving
different
sides
of
the
brain
are
taking
care
of
your
movement.
A
So
what
we're
going
to
do
is
call
the
clock,
exercise,
sitting
up
nice
and
tall
both
arms
at
your
side,
going
with
the
left
arm.
First,
remember:
the
left
arm
is
controlled
by
the
right
side
of
the
brain.
We're
going
to
pretend
like
we're,
sitting
next
to
a
clock
so
with
the
arms
hanging
straight
down,
they're
pointing
to
six
o'clock
when
we
bend
the
elbow
and
point
the
fingers
straight
up
now
we're
at
12
o'clock.
So
that's
six
and
twelve!
A
So
let's
just
do
that!
You
just
bend
the
elbow
and
and
straighten
it
to
six
and
twelve
six.
Twelve
we're
doing
the
left
arm.
Six,
twelve,
six,
twelve,
six,
twelve
good!
Now
we're
going
to
do
the
same
thing
on
the
right
side,
with
the
right
arm,
starting
at
six
up
to
12,
six,
twelve,
six,
twelve,
six,
twelve!
Let's
go
back
to
the
left
arm.
Six,
twelve,
six,
twelve
tick-tock-tick.
A
A
A
A
Now,
add
the
right
is
tick:
tock,
tick,
tock,
tick,
tock,
tick!
That's
it
keep
going
tick,
tock!
Tick!
Tock!
Don't
worry!
If
you
mess
up
just
keep
going
tick,
tock,
tick,
tock,
tick,
tock,
you're,
doing
good
tick,
tock,
tick
and
tock.
Okay,
I
haven't
said,
since
that
was
that
was
challenging
because
you're
giving
the
brain
a
workout.
A
Now
we're
going
to
switch
it
and
on
the
right
side
we're
going
to
go
from
6
to
12,
to
6,
to
12
tick,
tock,
tick,
tock
and
on
the
left
side,
we're
going
to
do
that
quarter.
The
quarter
hour
from
6
to
3,
to
12,
to
3,
to
6,
to
3,
12,
3,
tick,
tock,
tick,
tock,
tick,
tock,
tick,
tock,
tick,
ok,
starting
on
the
right
side!
Now
we're
going
to
do
6
to
12.
Let's
take
a
breath
babe
and
as
we
breathe
out
its
tick
tock
tick.
A
Tock
do
any
right
arm
going
from
6
to
12
tok
tik,
tok
tik
tok.
Now,
let's
add
the
left
arm
doing
the
quarter
hour.
It's
tik
tok,
tik,
tok,
tik,
tok,
tik,
tok,
tik,
tok,
tik,
tok,
tik
tok.
Take
this
harder
this
time
right,
giving
the
brain
a
workout,
tick,
tock,
tick,
tock,
tick,
tock,
tick!
Don't
give
up
if
you
mess
up,
keep
going
Tok,
Tik,
Tok,
Tik,
Tok,
Tik
and
top
okay,
very
good,
very
good,
don't
be
discouraged
if
you
couldn't
catch
it
the
first
time.
A
This
is
something
easy
to
practice
at
home.
Next
time
you
do
it
you'll,
probably
be
much
better.
Each
time
you
do
it
you're
training,
your
brain,
it's
learning
what
you
want
to
do
and
it's
getting
better
at
it,
and
that's
that
goes
for
just
about
everything,
every
part
of
your
body
once
it
rises
to
the
challenge.
When
you
start
training,
you
start
working
on
something
it
may
be
difficult
at
first,
but
eventually
you
get
better
and
better
at
it.
A
And
you
don't
have
to
wait
for
me
to
tell
you
to
drink
water
any
time
you
feel
you
need
to
take
a
sip
of
water.
You
go
right
ahead
before
we
get
started
with
the
band's,
we're
going
to
do
our
warm-up
to
prepare
our
muscles
in
our
body
for
exercise.
So
let's
take
a
deep
breath
in
and
blow
it
out
and
again
deep
breath
blow
it
out
deep
breath
in
and
blow
it
out.
A
Good
we're
gonna
take
our
left
arm,
I'm,
facing
to
the
side,
fingers
together,
I'm
going
to
press
it
straight
across
our
body
and
take
the
right
arm
and
far.
Is
it
across
to
the
left?
Take
the
left
arm,
press
it
to
the
right
right
arm,
press
it
to
the
left.
I'm
gonna
keep
doing
that
pressing
straight
across
the
body,
alternating
arms
pressed
and
press
and
press
and
press
and
press
and
we're
going
to
press
up
diagonally
right
across
your
face
press
and
press
press
and
press.
A
Let's
go
across
again
directly
across
press
left
and
right
press
press
for
us
now
we're
going
to
press
diagonally
down
past
your
knees,
press
press,
press,
press
press,
let's
go
across
again
across
the
body.
Let's
go
diagonally
up
across
the
body
diagonally
down.
Let's
do
that
one
more
time
across
take
it
up
across
and
down.
A
A
A
So
now
the
right
hand
is
back
on
the
right
knee
left
hand
on
the
left,
knee
open
and
close
cross
and
open
close
switch
and
open
close
switch
and
open
close
switch,
open,
close
switch,
open,
close
switch,
open,
close
switch.
That's
it
you're
doing
it
switch
open,
close
switch,
open,
close
and
switch.
Let's
take
our
left
leg.
A
B
A
Good,
let's
bring
it
in
stamp.
It
out,
take
another
deep
breath
in
and
blow
it
out,
one
more
time
deep
breath
big
smile
and
relax
good.
Now
that
we're
all
warmed
up,
we're
ready
to
do
our
exercise
with
the
resistance
bands,
all
right
so
I
have
the
regulation
bands
regular
bands
with
the
handles,
but
I'm
going
to
do
because
I
have
a
chair
that
has
a
space
at
the
top.
If
you
have
a
chair
that
has
a
space,
you
can
go
ahead
and
not
loop.
A
A
Okay,
lay
it
on
the
on
the
chair,
pick
up
the
the
handles
and
what
you're
going
to
do
is
cross
them
behind
your
back
cross
the
handles.
So
now
you
have
an
X
behind
your
back
and
you'll,
be
holding
it
in
the
front.
If
you
find
you've
got
too
much
band
left
in
the
front
that
holds
you're
going
to
loop,
the
handle
over
your
wrist
like
a
bracelet
and
hold
on
to
the
band
and
back
of
the
handle.
So
that's.
A
If
you
have
too
much
to
work
with
you
shorten
it
up
that
way,
you
can
get
a
little
bit
more
resistance.
Now
you
don't
want
too
much
resistance.
Okay!
So
when
you're
trying
to
extend
the
band,
you
don't
want
your
arms
to
be
shaking
and
trying
to
get
it
like
that.
That's
that's
too
much!
That's
too
tight
and
you
just
have
to
give
yourself
a
little
bit
more
band
to
work
with
okay.
A
So,
as
always
before
we
start
any
strength,
training
you
want
to
make
sure
you
have
proper
form
and
proper
posture.
So
we're
going
to
sit
up
nice
and
tall
feet
should
be
flat
on
the
floor.
Toes
are
pointing
straight
ahead.
Lifting
your
upper
body
up
evenly
distributing
your
weight
as
you're
sitting
bring
those
shoulders
back
head
is
up
and
smile
everybody
because
we're
having
fun.
This
may
look
like
work,
but
actually
it's
fun.
A
Let's
start
that
over
your
shoulders.
Holding
on
to
the
handles
we're
just
going
to
press
the
arms
forward,
press
them
forward
bring
them
back
for
Espen
forward,
bring
them
back.
Press
them
forward
now,
as
you're
pressing
forward
make
sure
you
keep
your
wrist
straight
for
us
forward
and
bring
them
back
for
us
forward
and
back
for
us
forward
and
back
and
press,
and
that
we
press
out
is
when
you're
breathing
out
and
as
your
arms
come
back
you're
breathing
in
you're
breathing
out
when
you're
doing
the
work
when
you're
relaxing
that's!
A
A
A
A
A
So
we're
going
to
for
the
next
one
we're
going
to
bring
the
band
to
the
inside
of
the
arm,
like
so
holding
our
arms
in
the
field
goal
position.
Elbows
are
bent
at
a
90
degree
angle.
The
bag
is
on
the
inside
of
the
arm,
we're
going
to
bring
the
forearms
together
and
open
and
close
and
open
close
and
open.
That's
three
close
and
open.
That's
four
close
and
open.
That's
five
close
and
open
six
close
and
open
seven
close
now,
keep
it
open.
Pops
are
facing
forward.
Let's
press
it
up!
That's
one
press!
A
That's
two
press!
That's
three
press!
You
can
go
straight
up
or
slightly
forward
and
five
remember.
If
you
have
shoulder
issues
you
can
press
forward
and
stead
up
up.
Let's
do
three
more
press
and
down
press
last
one
press
and
relax
very
good.
Let's
shake
those
shoulders
up
all
right!
Now
we're
going
to
gonna
work,
the
abdominals
so
remember.
If
you're
sitting
on
your
band,
it's
crossed
at
the
back
we're
going
to
bring
both
parts
of
the
bed
well
before
we
do
that.
A
Let's
keep
it
keep
it
the
way
it
was
now
you're.
You
may
have
to
shorten
up
your
band
a
little
bit
holding
at
the
back
behind
the
handles,
because
you
want.
You
want
to
start
with
a
little
bit
of
tension,
start
with
a
little
bit
of
tension,
you're
going
to
hold
the
bands
right
right
in
the
front
in
the
center
of
your
chest,
you're
going
to
work
the
front
of
dom
and
the
muscles.
It's
a
crutch,
so
think
about
somebody
coming
to
punching
and
your
stomach
all
right.
You
see
the
punch
coming.
A
What
do
you
do
instinctively
draw
draw
that
belly
button
in
because
you're
trying
to
get
away
from
the
threat,
so
you're
gonna,
drawing
it
nice
and
tight
from
that
belly
button.
As
far
back
as
you
can
that
whole
area
around
here
is
going
to
contract
and
tighten
up
that's
what
that's
what
we
want
is.
This
is
the
area
that
we're
working,
we're
not
you
know,
I,
don't
want
to
see
anyone
just
rocking
back
and
forth.
Then
that's
not
working
your
abdomens,
that's
working
your
hip
flexors,
which
is
not
what
we
want
to
do.
A
So
you
want
to
think
about
that
that
fist
coming
to
punch
it
and
you're
going
to
tighten
up
drawing
that
belly
button.
That's
what
we're
looking
for.
So,
let's
start
sitting
up
nice
and
tall
take
a
deep
breath
in
and
as
you
breathe
out,
we're
going
to
crunch
and
release
French
release.
That's
to
crunch
release.
That's
three
crunch
release.
That's
four
crunch
release:
that's
5
crunch
release.
That's
6
crunch
release
that
7
crunch
release
two
more
crunch.
A
Really
so
we're
gonna
hold
the
last
one
crunch
and
hold
nice
and
tight
and
pulse
4
1
2,
3,
4,
5,
6,
7,
again,
4
1,
2,
3,
4,
5,
6,
one
more
set,
4
1,
2,
3,
4,
5,
6,
7
and
8
and
relax
good.
Did
you
feel
a
little
burning
in
there
remember
burning
is
good.
That
means
your
muscles
are
working
they're,
getting
stronger,
ok,
let's
take
a
couple
minutes
break
we're
going
to
do
the
same
thing
again
that
crunching
move
remember.
A
This
is
where
you're
tightening
up
crunch
and
release
this
time
as
we
were
crunching
down
I
want
you
to
lift
up
your
left
knee
into
your
chest.
So
that's
giving
even
more
of
a
crunch
when
you're
lifting
up
that
leg
and
then,
when
you,
when
you
ease
back
you
set
the
knee
down,
set
the
leg
down:
okay,
we're
going
to
alternate
left
and
right.
So
let's
take
a
deep
breath
and
as
you
breathe
out,
it's
lifted
crunch,
that's
1
and
crunch.
That's
2
and
crunch.
That's
3!
Crunch!
That's
for
crunch!
That's
5!
Crunch!
That's
6!
A
A
That's
over
your
right,
shoulder
we're
going
to
swing
it
around
to
the
left,
shoulder
and
hold
both
bend
in
your
hand,
we're
going
to
do
we're
going
to
work
the
side
muscle
to
the
side
of
the
abdomen
oblique
muscles,
so
at
this
time
as
we're
crunching
forward,
but
a
crunch
forward
and
we're
going
to
twist
at
the
same
time
over
to
the
right
side.
So
we're
going
to
be
working.
These
muscles
work
in
the
front
as
well,
but
we're
primarily
working
these
muscles
at
the
side.
A
So
it's
crunch
and
twist,
like
you're,
bringing
your
left
shoulder
over
to
your
right
knee,
but
not
not
that
far
and
then
we're
going
to
straighten
up
so
it's
crunch
and
twist
and
up
crunch
twist,
that's
to
crunch
twist.
That's
3
crunch
twist.
That's
four
crunch
twist!
That's
five!
French
twist!
That's
six
crunch
twist!
A
That's
seven
crunch
twist,
two
more
crunch
twist
now
we're
gonna
hold
the
last
one
brunch
twist
and
pulse
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
and
eight
hold
it
and
relax
good
job.
If
you
like,
did
you
all
feel
it
the
side
of
your
your
side,
ABS
here,
good?
A
Okay,
let's
take
the
bags,
take
them
all
the
way
up,
bring
them
over
to
the
right
shoulder
now
and
we're
holding
on
with
both
hands
over
the
right
shoulder.
So
we're
going
to
be
twisting
now
to
the
left
side
and
remember
it's
a
crunch
of
the
twist,
not
just
a
twist
but
crunching
and
then
twisting
so
we're
going
to
get
get
these
side
abdominal
muscles
the
oblique
muscles
into
action.
So
it's
a
crunch
and
a
twist
and
then
straighten
up.
A
So
let's
take
a
deep
breath
in
and
as
we
breathe
out
crunch
twist
and
up
that's
one
French
twist,
then
that's
two
crunch
twist.
That's
up
three
crunch
twist.
That's
four
crunch
twist
and
up
that's
five
crunch
twist.
That's
six
crunch,
twisting
that's
seven
crunch
twist
and
up
two
more
crunch
twists
up
last
one
crunch
twist
hold
it
and
pulse
for
one
two:
three,
four:
five,
six,
seven
again,
four
one,
two,
three,
four:
five,
six
one
more
six,
four
one:
two
three:
four:
five:
six:
seven
and
eight
relax
good
job,
everybody.
A
You
want
to
start
right
about
where
your
knees
are
sitting
up
nice
and
tall,
we're
going
to
do
a
bicep
curls,
so
we're
going
to
bend
the
elbow,
bring
it
bring
the
band
up
to
the
shoulder
and
relax
it
down
so
we're
starting
with
90
degree
angle
at
the
elbow
a
little
bit
of
tension.
You
don't
want
to
lose
all
of
your
attention.
You
want
to
keep
these
muscles
engaged
at
all
time,
remember
to
sit
up
nice
and
tall,
because
good
posture
is
important.
A
Let's
take
a
breath
in
and
as
we
breathe
out,
I'm
gonna
press
and
down
and
press
and
down
and
press
that's
three
and
press.
That's
four
and
press!
That's
five!
Press!
That's
six!
Press!
That's
seven!
Press!
Two!
More
press!
That's
nine
we'll
press
and
hold
this
one
hold
it
up
and
pulse
four
one:
two,
three,
four:
five:
six
seven
again
and
one
two
squeeze
squeeze
five:
six
one
more
set:
four
one:
two:
three:
four:
five:
six:
seven
and
eight
and
relax
very
good
okay.
A
A
Okay,
bring
the
feet
forward
a
little
bit.
Keep
that
bad
right
under
the
center.
Now
for
this
we're
going
to
we're
going
to
do
kickbacks
gonna
do
kickbacks,
so
just
adjust
the
bands
so
that
you
have
just
enough
resistance
so
that
you
feel
that
muscle
contracting,
but
not
too
much
you
don't
want
to
you,
don't
want
to
be
straining
and
shaking
trying
to
get
that
band
back.
A
That
means
you
have
too
much
resistance,
so
you
have
to
either
bring
your
feet
closer
together
to
give
yourself
more
length
of
band
or
if
why
you're
doing
this,
it's
just
too
easy
you're,
not
feeling
anything.
Then
you
need
to
separate
your
feet:
shorten
up
the
bands
so
that
you'll
have
more
resistance,
so
you're
going
to
lean
forward
a
little
bit
as
you're
leaning
forward
you're,
keeping
your
back
straight.
A
Keep
your
shoulders
back
start
with
the
bands
right
by
your
hips
elbows
are
bent
now
you're
going
to
straighten
the
elbows,
pulling
that
straight
back
and
then
bend
them,
bringing
it
back
to
start.
Okay
now,
as
you're
pulling
ghosts,
remember
to
go
straight
back,
don't
go
out
to
the
side!
You
want
to
go
straight
back
with
those
bands
and
come
straight
forward
back
to
start,
so,
let's
take
a
deep
breath
and
as
we
breathe
out
we're
gonna
press
that
release
press
and
Bend
press.
That's
three
press!
That's
four
press!
That's
five!
Keep
your
back
straight!
A
That
sinks!
Press!
That's,
seven,
press,
two,
more
press,
that's
nine!
I'm!
Going
to
press
and
hold
hold
it
out
hold
the
elbow
straight
arm
is
straight
and
we're
going
to
pulse
it
straight
back.
Little
pulses,
four
one,
two,
three,
four:
five,
six,
seven
out
again,
four
one:
two:
three:
four:
five:
six
one
more
set
four
one:
two:
three:
four:
five:
six:
seven
and
and
relax
good
straighten
up
and
just
shake
those
shoulders
out.
A
A
A
If
you
have
a
therapeutic
bag,
you
may
you
may
have
to
do
one
arm
at
a
time.
You
may
not
be
able
to
do
both
ours
because
those
bands
are
shorter,
so
relief,
we're
leaning
forward,
leaning
from
the
hips
okay,
not
crunching
down.
We
want
to
keep
our
back
straight,
pull
those
shoulders
back
and
just
lead
forward.
A
Then
just
fine
where
it
is
you
need
where
it
is
on
the
band.
That's
going
to
give
you
just
the
right
amount
of
tension.
You
can
put
the
handles
around
your
wrists
like
bracelets,
to
keep
them
out
of
the
way
we
start
with
elbows
straight
and
then
we're
going
to
just
pull
the
elbows
back
as
you're
pulling
those
elbows
back
you're,
squeezing
your
shoulder
blades
together.
A
That's
that's
the
primary
movement
that
we're
looking
for
so
we're
squeezing
those
shoulder
blades
and
then
release
bringing
the
bringing
the
arms
back
down
make
sure
you
have
a
little
bit
of
tension
when
you
bring
the
arms
back
down
to
the
starting
position.
So,
let's
take
a
breath
in
and
as
we
breathe
out,
we're
going
to
pull
and
squeeze
release
and
squeeze
release
and
squeeze
that's
three
and
squeeze
that's
four
and
squeeze
that's
five
and
smile.
That's
six
and
squeeze
that's
seven
and
squeeze
two
more
and
squeeze.
A
That's
not
you
know
it's
coming
squeeze
and
hold
hold
it
nice
and
tight
and
pulse
four
one.
Two
three
four
pull
those
elbows
straight
back
again,
four
one,
two,
three,
four:
five:
six,
seven
one
more
set
one
two
squeeze
squeeze
squeeze
six
seven
hold
it
nice
and
tight;
hold
it
hold
it
and
relax.
That
was
good.
You
did
really
good
and
it's
so
important
to
strengthen
those
muscles
between
the
shoulder
blades,
because
those
are
some
of
your
primary
posture
muscles.
That's
what
enables
you
to
pull
those
shoulders
back.
A
A
So
what,
when
you
do
the
point
and
flex
it's
not
going
to
go
anywhere
if
it's
too
far
up
by
your
toe
or
too
far
down
by
your
heel
by
the
time.
You
start
this
it's
going
to
fly
out
and
maybe
hit
you
in
the
face
which
we
don't
want
that
to
happen.
So
make
sure
you
can
you
keep
the
tension
on
there?
That's
what's
going
to
keep
it
from
moving
around.
A
A
B
A
That
six
press
and
Bend
that
seven
press
and
Bend,
let's
do
two
more
press
and
then
let's
hold
this
one
press
see
if
you
can
lift
it
up
just
a
little
bit
and
pulse
it
up.
Four
one:
two:
three
control
at
four
five:
six,
seven,
eight
nine
ten
I
know
I
told
you
we're
going
to
eight
allied
we're
going
to
ten.
A
Let's
hold
it
up
there
we're
going
to
swing
it
out
to
the
side
and
to
the
front
to
the
side
and
front
that's
one
side
and
front
that's
to
side
and
front
that's
three
side
and
front:
that's
four
side
and
front
and
remember,
as
always,
everyone
please
work
within
your
own
limitations.
Don't
feel
that
you
have
to
follow
me.
So
if
you
need
to
take
a
break,
please
do
you
need
to
do
fewer
reps.
That's,
okay
and
I've
lost
count.
I!
Think
we're
at
eight.
A
Let's
do
two
more
nine
last
one
out
I'm
going
to
hold
it
to
the
front,
we're
going
to
point
and
flex,
two
flex:
three
flex:
four
flex:
five
flex,
six
flex,
seven
flex,
eight
flex,
two
more
nine
flex,
ten
flex
hold
it
and
relax
good
job.
Now
you
should
have
felt
some
burning
and
then
in
your
upper
thigh,
which
is
good.
That
means
the
muscles
working,
so
you
can
just
gently
massage
it
out.
A
A
Take
a
breath
in
and
as
you
breathe
out,
we
want
to
press
straight
that
knee
pressing
that
foot
all
the
way
down
and
bent
press.
That's
two
press.
That's
three
press!
That's
four
press!
That's
five!
Press!
Six!
Press!
That's
seven!
Press,
two!
More
press!
That's
nine!
Let's
hold
this
one
hold
that
one
out:
let's
lift
it
up
just
a
little
bit
more
and
pulse
it
up.
Four
one,
two,
three,
four:
five:
six,
seven,
eight
nine
hold
it.
Take
it
to
the
side
and
front
to
the
side
and
front
that's
to
side
and
front.
A
That's
three:
keep
your
foot
flexed
and
keep
the
pressure
on
that
band.
That's
five!
That's
six
side
and
front!
That's
seven
side
and
front
two
more
front
side
front!
Last
one
side
and
front
hold
it:
let's
try
and
lift
it
up.
Just
a
little
bit
more
now
point
and
flex,
two
flex,
three
flex,
four
flex:
five
remember
to
smile
flex,
seven
flex,
eight
flex,
nine
last
one
flex
hold
it
hold
it
up
there
and
relax.
A
So
listen
some
of
yourself
comfortably
in
your
chair
sitting
up
nice
and
tall
and
as
we
do
our
stretch,
I
want
you
to
be
thinking
about
all
the
good
things
in
your
life.
We're
going
to
take
all
that
negative
stuff
that
is
coming
at
us
every
day
because
of
this
pandemic
and
all
the
ways
in
which
it's
turned
our
lives
upside
down.
We're
going
to
just
push
all
of
that
to
the
side
and
remember
all
the
good
things
that
we
have.
A
A
Then
you
have
everything
you
need
and
God
will
sort
out
the
rest,
so
we're
going
to
just
think
about
all
the
good
things,
bring
all
the
positive
things
into
your
mind
right
now,
squeezing
out
all
the
thoughts
that
are
making
you
anxious
or
worried
all
the
problems
that
you're
perceiving
for
the
future.
You
don't
have
any
control
over
the
future.
Can't
do
anything
about
the
past.
A
A
A
Taking
your
time
all
the
way
down
and
now
just
relax
them
at
your
side
and
we're
going
to
turn
our
head
all
the
way
to
the
left
and
to
the
center
now
turn
to
the
right
and
center
and
to
the
left.
Now
all
the
way
to
the
right
all
the
way
to
the
left
and
then
bring
it
to
the
center
and
we're
going
to
bend
our
head
over
to
the
left,
nice
and
easy,
and
to
the
center
now
bend
to
the
right
and
to
the
center.
A
A
A
Press
your
foot
down
to
the
floor,
where
you
then
lift
your
foot
up,
lift
your
body
up,
bring
your
left
leg
in.
Take
your
right
leg.
Now,
stretched
out
in
front
heel
on
the
floor
toes
pointing
to
the
ceiling.
Let's
switch
your
hands
now
to
your
left.
Thigh
bring
your
shoulders
back
as
you
take
a
breath
in
and,
as
you
breathe
out
lean
your
body
forward
right
over
your
leg,
feel
that
stretch
all
the
way
down
the
back
of
your
leg.
Press,
your
foot
down
toward
the
floor.
A
A
A
A
A
You
remember
this
feeling:
don't
let
anybody
or
anything
and
the
aggravation
or
irritations
or
whatever
else
is
out
there
that
wants
to
bring
you
down
just
remember
how
good
you
feel
right
now
and
take
that
feeling
with
you.
Don't
let
anybody
or
anything
steal
your
joy
today.
Thank
you
all
for
joining
me.
I
need
you
to
stay
safe,
be
well
and
remember:
I
love!
You
bye.