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From YouTube: Apopka Chair Exercise at Home: Class 10
Description
In today's class we will be doing range of motion for your upper body.
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
A
We
want
to
work
on
range
of
motion
for
the
upper
body,
primarily
so
for
that
you're
going
to
need
a
small
ball
like
this
one
made
of
rubber,
and
you
don't
necessarily,
if
you
don't
have
a
ball,
you
can
still
do
the
same
exercises,
but
it's
a
lot
easier
to
have
them
have
the
ball.
So
the
other
thing
you'll
need
is
a
nice
sturdy
chair
when
that
doesn't
move
around,
preferably
one
without
arms,
and
then
just
check
out
your
own
surrounding
environment.
A
Make
sure,
there's
nothing
that
you
could
accidentally
step
up
step
on
or
knock
over.
So
you
want
to
be
safe
and
please
please,
please
make
sure
you're
wearing
shoes.
I
know
it's
very
tempting
if
you're
at
home
would
be
to
do
this
in
bare
feet,
especially
if
you
have
carpet,
but
it's
so
important,
to
have
proper
support
for
your
feet.
So
I'm,
please
asking
everyone
to
wear
supportive
shoes,
okay
and,
of
course,
don't
forget
to
have
your
water
alright.
So
as
always
before,
we
start
any
exercise,
it's
important
to
warm
up!
A
You
want
to
get
those
muscles
warm!
You
want
to
bring
your
heart
rate
up
gradually,
you
don't
want
to
just
jump
into
any
activity
without
any
preparation,
because
it
in
the
long
run.
It's
not
good
for
your
body,
and
you
can
cause
some
injuries
to
your
muscles.
So,
let's
sit
comfortably
in
our
chair,
bring
the
shoulders
back
head
out
and
let's
start
with
a
big
smile
act
as
if
you're
actually
happy
to
be
here
and
I'm,
going
to
take
a
deep
breath
in
arms,
come
up
and
blow
it
out.
A
I'm
gonna
do
one
more
deep
breath
and
blow
it
out:
relax
your
arms
down
by
your
side
and
we're
going
to
take
our
head
and
turn
it
all
the
way
to
the
left
and
to
the
center
and
now
turn
to
the
right
and
center
turn
to
the
left.
Now
all
the
way
to
the
right
all
the
way
to
the
left
all
the
way
to
the
right
and
to
the
center.
A
Now
we're
going
to
bend
our
head
over
to
the
left
of
the
center
they'll
bend
to
the
right
and
center
to
the
left
and
all
the
way
to
the
right.
All
the
way
to
the
left
and
up
to
Center
now
paint
your
head
forward,
placing
your
tune
on
your
chest
and
lift
up
bend
forward,
lift
up
and
forward
lift
up,
shrug
your
shoulders
up
and
down,
and
let's
take
them
around
in
a
circle
going
forward
both
of
them
together
and
now.
A
Let's
do
one
at
a
time
left
right,
left,
right,
left
and
right
we're
going
to
take
our
left
and
facing
to
the
right
side
we're
going
to
press
it
straight
across
our
body.
Now
take
the
right
hand,
press
it
toward
the
left,
go
straight
across
the
body,
we're
going
to
all
to
make
left
and
right
press
press
press
press
now
we're
going
to
go
up
diagonally
with
the
left
arm
and
up
diagonally
with
the
right
arm
and
press
press
press.
A
Instead
of
nice
and
tall
relax
your
arms
down
by
your
side
and
we're
going
to
Bend
from
side
to
side,
bending
just
from
the
waist
keeping
your
butt
on
the
seat
and
keeping
your
body
straight,
don't
your
your
fingers,
don't
have
to
reach
the
floor.
If
you
can
that's
fine,
if
they
don't
that's,
okay,.
A
And
let's
stop
with
a
foot
just
a
little
bit
off
the
floor.
Ninety
degree
angle
at
the
knee
swing
it
out
to
the
side
and
front
side,
front
side,
front
side
now
hold
it
to
the
front
stretch
it
out
in
front
of
you
we're
going
to
point
the
toe
flex.
The
toe
point
flex,
point
flex,
point
flex
now
point
keep
it
pointed
and
let's
get
take
that
toe
in
a
circle
going
clockwise.
A
And
hold
that
foot
just
slightly
off
the
floor.
90
degree
angle
at
the
knee
swing
it
out
to
the
side
and
to
the
front
side,
front,
side,
front,
side
and
front
good
stretch
it
out
in
front
of
you
we're
going
to
point
to
toe
flex.
The
toe
point
flex.
Point
flex,
point
flex
now
point
keep
it
pointed:
take
that
toe
in
a
circle
going
clockwise
ankle
in
your
foot,
working
together,
warming
up
the
ankle
and
now
counterclockwise.
A
A
I
know
something
you
don't
like
to
drink
water.
Believe
me,
it's
not
my
favorite
either,
but
I
find
if
you
have
a
bottle
or
a
container
or
those
refillable
containers,
keep
it
with
you
all
the
time
and
every
time
that
you
think
of
it
all
right.
When
you
sit
down
just
grab
and
take
a
sip
when
you
stand
up
to
go
someplace
else,
take
it
with
you.
When
you
sit
down,
take
another
sip
just
keep
taking
in
the
car
with
you.
So
every
time
you
go
someplace
and
you
stop.
A
You
take
a
sip
when
you
come
back
to
the
car
you
take
another
sip
you'll,
be
surprised
how
much
water
you
will
consume
during
the
course
of
the
day,
whereas
you
know
if
you
try
and
like
drink
a
whole
thing
all
at
once,
because
you
were
behind
you
didn't
drink
any
then
you're
just
going
to
feel
bloated
and
it's
going
to
be
flat,
so
just
keep
sipping
throughout
throughout
the
day.
It's
the
best
way
to
do
it.
Okay!
So
let's
take
our
ball.
I!
A
A
Oops
good
save,
okay,
now
we're
going
to
throw
up
and
one
clap
and
catch
one
clap
and
catch
good
eye
hand,
coordination
good
for
the
reflexes,
very
good
I
see
everybody.
That's
too
easy!
Everybody
was
getting
now.
Let's
go
for
two
claps
one,
two
one,
two
one
two:
once
you
go
and
throw
it
a
little
bit
higher
and
clap
real
fast,
too
good.
Okay,
still
everybody
with
me
all
right:
let's
go
for
three
claps
three
claps
ready.
A
Let's
go
one,
two
three
one,
two
three
one,
two
three
one,
two
three
one,
two
three
whew
that
was
close:
okay,
so
let's
hold
the
ball
in
our
left
hand,
both
arms
at
our
side,
we're
going
to
do
our
swaps,
we're
going
to
switch
them
from
one
hand
to
the
other.
First
we're
going
to
do
overhead,
then
we're
going
to
do
to
the
front
as
if
we're
reaching
around
a
barrel
and
then
we're
going
to
do
to
the
back.
A
You
could
even
go
directly
behind
your
back
or
you
could
go
behind
the
chair
that
you're
sitting
on.
If
it's,
if
it's
not
too
big
a
chair,
if
you
want
to
go
behind
the
chair,
make
sure
you're
sitting
back
far
enough,
so
that
your
hands
can
reach
in
the
back,
so
I'm
going
to
sit
up
nice
and
tall
your
feet
should
be
flat
on
the
floor
with
the
toes
pointing
forward,
sit
up
nice
and
tall
and
give
me
a
big
smile.
A
Everybody
ball
is,
in
our
left
hand,
let's
take
a
breath
in
and
as
we
breathe
out,
arms
come
up,
make
the
switch
to
the
right
hand
and
keep
stretching
both
arms
all
the
way
down.
This
is
good
for
shoulder
mobility,
breathe
in
and,
as
you
breathe
out,
arms
come
up
make
that
switch.
You
know
all
the
way
down,
breathe
in
and
arms
come
up
and
remember
it
here
or
any
of
these
movements
caused
you
any
pain
or
a
difficult
or
uncomfortable.
A
Now
your
shoulder
blade
should
be
moving
away
from
each
other,
make
a
switch
and,
as
you
open
up
squeeze
those
shoulder
blades
together
as
you
press
the
arms
back,
breathe
in
and
reach
around
the
barrel,
switch
it
back
to
the
left
hand,
press
the
arms
back
and
breathe
in
and
reach
around
the
barrel,
make
the
switch
breathe
in
and
reach
around
the
barrel.
Make
that
switch
press.
The
arms
back,
breathe
in
and
relax
now
I'm
going
to
make
the
switches
behind
your
back
or
behind
the
chair.
A
Take
a
breath
in
thought,
as
you
breathe
out,
sweep
the
arms
to
the
back,
make
the
switch
pull
this
in
your
right
hand,
both
of
them
out
to
the
side
as
you
breathe
in
then
sweep
it
to
the
back,
make
the
switch
ball.
In
the
left
hand,
breathe
in
and
sweep
it
to
the
back,
make
the
switch
one
more
time,
sweep
it
to
the
back
and
switch
and
bring
it
to
the
front
and
switch
sweep
it
to
the
back
and
switch
bring
you
to
the
front,
switch
the
right
hand
sweep
it
to
the
back.
A
A
Okay,
I'm
going
to
hold
it
stop
with
the
ball.
In
our
left
hand,
we're
going
to
go
up
over
the
head
holding
into
both
hands
touch
the
top
of
your
head
and
lift
it
up
now,
if,
if
you're,
having
issues
with
your
shoulders
and
it's
not
comfortable
to
bring
your
arms
overhead,
come
forward
slightly
and
touch
the
ball
to
your
forehead
instead,
so
we're
going
to
touch
and
lift
and
touch
and
lift
and
touch
and
live
now
we're
going
to
touch,
keep
it
there.
A
Your
elbows
are
out
to
the
side
we're
going
to
swing
those
elbows
forward
and
swing
them
out.
If
you
have
shoulder
issues,
you
can
do
one
at
a
time
keeping
the
bowl
on
your
shoulder
instead
of
the
top
of
your
head
swing
it
to
the
front
and
to
the
side
to
the
front
and
aside
sweet
front
and
side
and
front
and
side
front
hold
it
to
the
side.
Take
the
bowl
up,
bring
it
back
down
to
your
chest
good.
A
Now
we're
going
to
pretend
that
the
ball
is
a
spoon.
We
have
a
big
pot
in
front
of
us,
so
we're
going
to
take
the
spoon
and
we're
going
to
stir
the
pot,
as
whatever
is
in
the
pot,
is
something
quick
like
oatmeal
the
grapes
or
stew
sticking
to
the
sides
of
the
pot
as
it's
bubbling
up.
So
we
have
to
take
that
spoon
and
stir
the
pot
scraping
all
that
food.
That's
on
the
side!
Now
it's
important!
You
want
to
get
movement
in
your
shoulders.
This
is
what
we're
working
on.
A
A
Good.
Let's
stop
here
at
the
chest.
Now
our
pot
we're
going
to
turn
on
the
side.
It
becomes
a
wheel
and
our
spoon
becomes
a
crank
so
keeping
it
back
straight
and
up
against
that
imaginary
wall.
We're
going
to
take
that
crank,
turning
the
wheel
up
reaching
as
far
forward
as
you
can
down
between
your
knees
back
up
to
your
chest.
Take
it
up
forward
down
and
around
take
it
up
forward
down
and
around
up
forward
down.
A
Take
it
up
forward
now
we're
going
to
reverse
the
direction
we're
going
to
go
down.
First.
Take
it
forward
all
the
way
up
back
to
the
chest
and
don't
forget
to
breathe
as
you're
doing
this,
as
the
ball
comes
to
close
to
your
chest.
When
you
take
your
breath
in
and
as
it's
moving
away
is
when
you're
breathing
out
keep
that
breath
going
down
forward
all
the
way
up
and
we're
going
to
stop
the
chest.
A
Let's
holy
holy
arms
out
Oh
through
the
mount
about
chest
level
and
we're
going
to
turn
both
arms,
so
their
left
hand
is
on
top
and
the
right
hand
is
on
the
bottom,
keeping
the
elbows
straight
then
we're
going
to
switch
we're
going
to
turn.
So
now
your
right
hand
is
on
top
left
hand
on
the
bottom
and
switch
and
switch
and
switch
and
switch
and
switch
bring
it
back
to
neutral,
bring
it
in
very
good
you'd
shake
those
shoulders
out
a
little
bit.
A
Let's
hold
the
ball
in
our
left
hand,
what
we're
going
to
do
we're
going
to
just
take
it
up,
so
it's
straight
up.
Your
fingers
should
be
pointing
forward
all
this
facing
the
front
and
remember
if
you
have
issues
with
your
shoulders,
only
take
it
as
high
as
you
can
comfortably
go
without
feeling
any
pain.
A
Take
it
back
now,
your
knuckles
are
facing
the
floor
and
I'm
going
to
bring
it
up
again
straight
overhead
and
take
it
all
the
way
down,
bring
it
back
one
more
time
straight
overhead
and
as
you're
doing
these
exercises,
you
can
see
how
great
a
range
of
motion
our
shoulders
have.
They
can
move
in
all
different
directions,
much
more
so
than
any
other
joint
to
the
body.
A
That's
why
you
have
to
take
care
of
it.
Ok,
let's
stop
in
the
front.
Let's
turn
the
palm
over
and
act
like
you're,
offering
me
your
ball
like
you're,
giving
me
a
piece
of
fruit
and
as
I
reach
for
it
you're
going
to
pull
it
back,
bringing
that
elbow
back,
bring
that
elbow
back
as
far
as
you
can
get
a
little
bit
of
stretch
in
that
shoulder
here
right
so
now,
I
said:
oh
I
was
only
kidding
here.
A
You
can
have
it
all
free
to
again
and
as
you
going
go
to
grab
it,
oh
I
pulled
it
back.
That's
such
a
meanie,
I'm
gonna
offer
it
you
again,
you
say
you're
not
falling
for
it
this
time,
but,
oh
then
you're
gonna
go
for
it,
pull
it
back
good,
let's
switch
hands
in
your
right
hand.
Now,
first
we're
gonna
go
straight
up.
Fingers
are
pointing
forward
and
we're
just
gonna.
Let
that
arm
swing
all
the
way
down,
but
it's
a
controlled
swing
and
reach
it
to
the
back.
A
As
far
as
you
can
comfortably
go
and
take
it
back
up
and
swing
it
down,
and
it
goes
up
and
it
goes
down
and
take
it
up
and
bring
it
down
good
now
they
turn
the
palm
up
reaching
that
bowl
forward,
offering
a
piece
of
fruit
and
pulling
it
back.
It's
called
an
Indian
giver.
Isn't
it
not
very
nice
I'm
gonna
offer
it
to
you
again
and
pull
it
back,
and
here
it
comes
one
more
time
and
pull
it
back.
Good
I,
relax
the
shoulders
shake
them
out.
A
Let's
do
a
little
bit
of
exercise
with
the
wrists
same
rules
apply.
If
you
have
issues
with
your
wrists,
you
have
a
knee
tuck
carpal
tunnel
have
had
surgery.
Anything
like
that
and
you
can
add
heat,
pins
and
needles
or
sharp
sharp
pains
in
the
wrist.
When
you
make
certain
moves,
please
do
it.
Do
it
very
carefully,
keep
in
mind
be
mindful
of
your
own
limitations.
If
you
do
have,
you
know
a
lot
of
pain
or
those
kind
of
symptoms
that
this
is
not
the
exercise
for
you
to
do.
A
Just
do
some
squeezes
presses
on
the
ball
instead,
so
we're
holding
the
ball
at
chest
level
loosely
in
both
hands
and
your
fingernails
are
facing
the
ceiling.
That's
to
start
having
the
ball
close
to
your
lower
close
to
your
chin,
we're
going
to
roll
the
wrist
outward
so
now
my
fingernails
are
facing
you
and
roll
it
back.
Why
we're
doing
this?
Keep
your
upper
arm
glued
to
your
side
and
don't
let
your
don't
let
your
forearms
go
up
and
down.
A
This
is
not
the
movement,
so
the
forearms
stay
in
one
place
and
you're
rolling
the
wrist
see
the
difference.
We
roll
it
back
and
roll
it
forward
and
roll
it
back
roll
it
forward.
Okay,
let's
keep
it
to
the
front,
and
now
we're
going
to
press
the
right
wrist
down,
bring
it
up
to
Center
and
switch
pressing.
A
Good
and
shake
both
wrists
out
very
good
and
put
your
ball
down
and
we'll
just
take
a
few
deep
breaths
a
blow
it
out
and
again
deep
breath
blow
it
out,
extend
your
left
hand
forward.
Think
us,
together
palms
facing
the
floor.
Let's
bend
that
wrist
down.
He
goes
pointing
to
the
floor.
Take
your
other
hand
to
the
back
and
pulling
gently
just
want
to
get
a
little
stretch
across
the
back
of
your
wrist,
hold
that
for
a
few
seconds
and
release
and
we're
going
to
bend
the
other
direction.
A
A
And
release
now
with
the
right
arm,
extended
we're
going
to
bend
the
wrist
down.
Fingers
pointing
to
the
floor,
take
the
back
of
a
hand
and
pull
it
in
gently
and
release,
and
now
I'm
going
to
bend
the
wrist
in
the
other
direction.
I
think
it's
through
the
back
of
the
hand,
pull
it
in
gently
and
release
left
arm
out
to
the
side.
A
And
release
good
now
the
right
arm
reaching
for
the
side
reaching
up
to
the
ceiling
hold
on
to
your
chair
of
the
support
and
reach
it
over
to
the
left
side
feel
a
nice
stretch
all
the
way
through
your
from
your
waist
all
the
way
to
your
fingertips.
Let's
bring
that
arm
back
around
stopping
half
weight,
sweep
it
to
the
front
hug
it
to
your
body.
A
Okay,
you
did
really
really
well
today.
Thank
you
and
I.
Remember
you
can
do
these
exercises
anytime,
you
want
with
a
ball
or
without
a
ball
this
more
fun
when
you
have
the
ball.
So
please
join
me
next
time,
if
you
like
these
videos
that
are
coming
to
you,
please
subscribe
to
this
channel
and
give
me
a
thumbs
up
and
take
care
of
be
safe.
I
love!
You.