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From YouTube: Apopka Chair Exercise at Home: Class 18
Description
Join us as we celebrate June, July, and August 2020 birthdays. This video focuses on hand exercises.
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 health care practitioner before starting this or any other exercise.
A
Hey
good
morning,
everybody,
my
name
is
Katherine
I'm.
The
chair
exercise,
instructor
and
I'm,
coming
to
you
from
the
Apopka
city
hall
and
today
is
a
very
special
day
because,
unfortunately,
because
of
its
call
with
19
thing,
we
haven't
been
able
to
get
together
as
usual
and
we
always
celebrate
birthdays.
So
we've
gone
a
while
without
having
celebrated
any
so
we're
going
to
celebrate
today,
June
July
and
August.
A
So
we're
going
to
remember
all
those
special
people
born
on
those
three
months
and,
as
you
can
see,
I
have
my
birthday
board
with
all
of
these
names
on
there.
So
we're
going
to
sing
happy
birthday
and
we
have
our
cake
with
the
candle
we're
going
to
make
our
wish
and
blow
it
out.
But
of
course,
as
always
before
we
do
that
we
have
to
do
our
birthday
dance.
So
I've
been
working
on
this
dance
a
little
bit.
A
B
A
Start
off
on
the
on
the
left
foot
we're
going
to
do
two
taps
on
the
left,
one
on
the
right,
one
on
the
left,
just
like
the
old
dance,
two
on
the
left,
one
on
the
right
then
back
to
the
left,
then
two
on
the
right
one
on
the
left
back
to
the
right
now
this
is
the
this
is
where
the
change
comes.
In
we're
going
to
do
two
Cabbage
Patch
moves
or
to
crank
it
moves
we're
going
to
move
to
the
left.
First,
with
the
arms
doing
the
cranking
move.
A
So
it's
cranked
to
two
two
to
the
left
and
then
crank
up
again
two
to
the
right
now
we're
going
to
march
it
forward
not
really
a
March,
but
more
like
a
strut
for
four
steps.
One
two,
three
clap
on
number
four
then
back
to
three
and
then
we're
going
to
repeat
that
repeat
the
strike:
four
one:
two
three
and
Clark
one.
Then
this
time
we're
going
to
do
the
whoo
okay,
we
go
through
that
one
more
time
and
then
you're
going
to
join
me.
A
Okay,
all
my
birthday
people.
We
have
our
birthday
board
here.
We
have
three
months
that
we're
celebrating
June,
July
and
August.
So
it's
a
lot
of
things
so
we're
going
to
say,
happy
birthday
and
we're
going
to
have
to
take
a
breath
about
halfway
in
to
continue
cuz
I.
Don't
think
you'll
be
able
to
do
all
of
this
on
one
breath.
Okay,
let's
get
this
board
a
little
bit
closer.
A
C
A
Okay,
I
want
you
all
to
come
in
real
close
and
on
the
count
of
three
one.
Two,
oh
wait.
A
minute
wait
a
minute
back
up
back
up.
We
forgot
something
very
important.
We
didn't
make
our
wish.
Okay,
so
think
about
what
you
really
want
to
see
happen
in
your
life
this
year,
but
don't
tell
anybody
anybody
got
it
now
come
back
in,
let's
get
over
so
close!
I
can
get
in
on
this
on
the
count
of
three
one,
two
three.
A
A
The
only
things
we're
going
to
need
is
a
ball
small
ball
like
this.
Now,
if
you
don't
have
a
ball,
that's
okay!
You
can,
you
can
use
a
towel
or
something
soft
that
you
can
scrunch
up
and
hold
between
your
hands
like
this.
The
other
thing
we're
going
to
need
is
a
pencil,
preferably
one
without
a
point,
and
if
you
do
it,
yours
has
a
point
on
it.
Just
be
careful,
you
don't
stick
yourself
with
it
with
the
pointy
end
with
a
pencil
and
then.
A
You
should
be
concentrating
on
eating
Whole
Foods,
not
processed
foods,
not
junk
foods,
even
though
it's
very
tempting
trying
to
limit
your
alcohol
and
sugar
intake
and,
of
course,
drink.
Plenty
of
water
exercise
is
vitally
important,
at
least
twenty
to
thirty
minutes
every
day,
and
it
doesn't
have
to
be
anything
fancy.
You
know
you
can
walk,
everybody
can
walk
and
if
you
have
problems
with
your
legs
or
knees,
you
can
use
your
upper
body
and
one
of
those
cycling
things.
So
you
can
anything.
A
A
Stresses
toxic
stress
is
a
poison
and
if
you
hold
on
to
it,
it's
going
to
eat
away
at
your
body
and
your
mind,
so
it's
important
to
do
whatever
it
is
that
relaxes
you
every
day,
whatever
time
of
the
day
is
most
convenient,
whether
it's
deep
breathing,
whether
it's
listening
to
music,
whether
it's
opening
opening
up
your
Bible
and
reading
your
Bible
or
praying
or
whatever
it
is
that
will
calm
you
and
give
you
a
sense
of
peace.
That's
very,
very
important!
A
So
please
remember
those
four
things
important
for
your
health
and
especially
important
for
your
immune
system.
Okay,
so
now
I
hope,
you've
gotten
all
of
your
equipment
to
do
the
our
exercises
and
I
thought.
Klondike
would
be
able
to
help
me
with
the
demonstration,
but
unfortunately,
he's
got
hopes
instead
of
hands
and
so
no
fingers,
but
he's
still
gonna
he's
gonna
root
you
on
anyway.
So,
let's
start
out
first,
by
doing
a
little,
we
want
to
take
a
few
deep
breaths
in
and
blow
it
out
and.
A
B
C
A
Going
up
all
over
okay
I
think
we
got
everybody:
okay,
excellent,
very
good.
Okay,
I'm
gonna!
Take
this
crumpled
piece
of
paper,
just
put
it
down
or
under
your
chair
for
the
time
being,
I
don't
want
to
see
anybody
slip
in
that
crumpled
piece.
Over
into
the
other
hand,
that's
cheating
you're,
going
to
take
the
second
sheet
of
paper.
A
Okay,
I
know
those,
and
if
some
of
you
may
have
a
lot
of
arthritis
in
your
hands,
will
find
this
difficult.
If
you
find
that
the
paper
is
a
little
too
stiff
to
manipulate,
you
can
do
the
same
exercise
using
a
napkin
or
or
a
Kleenex
Kleenex
tissue,
or
something
a
little
bit
softer
and
do
the
same
exercise.
C
C
A
Gonna
do
our
flexion
and
extension
routines
with
both
hands
before
we
start.
I
want
to
point
out
the
different
joints
that
are
in
the
hands.
We've
got
our
wrist
joint
here
and
then,
when
we
move
up
his
first
set
of
knuckles
right
here
and
then
moving
on
up
to
this
second
set
of
second
set
of
knuckles
and
then
moving
on
up,
you
got
the
third
set
of
knuckles
right
here
now.
The
only
the
only
finger
that
does
not
have
three
sets
of
knuckles
is
the
thumb.
A
The
thumb
only
has
two
you
have
this
one
here
and
this
one:
okay
and
the
others
have
three
so
we're
going
to
use
both
hands.
At
the
same
time,
our
fingers
are
together
all
fingers,
nice
and
tightly
together,
we're
going
to
place
the
palms
facing
each
other
right
in
front
of
your
body
and
we're
going
to
start
with
the
wrists
we're
going
to
bend
the
wrist
forward.
A
A
A
And
lift
it
up
good
now
we're
going
to
move
up
from
the
wrist
to
the
first
set
of
knuckles.
That
includes
the
thumb.
So
what
we're
going
to
do
first
is
to
take
a
thumb
and
bend
it
over
to
the
tip
of
the
young
to
the
base
of
the
pinkie
hold
it
there
and
now
bend
the
rest
of
the
fingers
from
that.
First
knuckle
right
over
the
thumb,
see
that
and
lift
it
up.
A
Take
the
thumb
out
and
stretch
bring
the
fingers
back,
bend
the
thumb
in
bend
the
fingers
down
from
the
first
set
of
knuckles
and
lift
take
the
take
the
thumb
out
and
stretch
fingers
together,
thumb
bends
in
fingers,
bed
bring
them
up,
bring
the
thumb
out
and
stretch
good.
Let's
do
that,
one
more
time
fingers
together
bend
the
thumb,
fingers
bend
down.
A
A
A
And
when
you
bend
the
fingers
down
the
fingertips,
as
you
can
see
here,
the
fingertips
up
are
facing
forward.
That's
all
you
can
see
on
the
fingertips.
You
shouldn't
be
able
to
see
the
fingernails
shouldn't.
Look
like
this,
not
yet
we're
working
our
way
up
to
that.
So
you
want
to
keep
those
last
knuckles
straight.
A
Remember,
please,
everyone
work
within
your
own
limitations.
If
you
have
a
lot
of
problems
with
your
hands
right
us
or
anything
like
that,
and
anything
that
I
do
here
is
is
painful.
You
want
to
modify
it
to
your
own
comfort
level
or
leave
it
out
entirely
and
don't
be
discouraged
if
you
don't
seem
to
have
as
much
facility
using
your
your
hands.
Everything
takes
practice.
Remember
that.
A
So,
if
you
do
this
a
couple
times
a
week,
work
on
the
hands,
sometimes
it's
easier
if
you
soak
them
first
in
warm
water
or
a
little
lotion
on
it,
but
we're
going
to
get
to
that
toward
the
end.
Okay,
the
last
set
of
knuckles
here
are
very
difficult
to
bend
on
its
own.
So
what
we're
going
to
do
is
to
do
each
one
individually.
Now
the
thumb
as
I
pointed
out
doesn't
have
that
third
knuckle.
So
we
leave
the
thumb
out.
Let's
move
to
the
second
finger,
the
pointer
finger.
A
What
I
want
you
to
do
we're
working
with
the
right
hand,
I
want
you
to
just
hold
this
second
knuckle.
So
it'll
stay
straight:
you
do
it
from
this
angle.
We're
gonna
hold
that
knuckle,
so
it
stays
straight
because
if
you
try
and
bend
just
this
last
one
here,
you're
not
going
to
be
able
to
do
it
without
bending
this
knuckle
here.
A
A
A
A
A
C
A
Okay,
open
and
close
a
few
times
now.
How
does
that
feel
this
here?
Your
hands,
they
feel
good.
Hopefully
they
do
feel
more
supple,
more
flexible,
okay.
Now,
if
you
have
a
ball,
let's
pick
that
up
right
now,
if
you
don't
have
a
ball,
remember
you
can
use
a
towel
or
anything
that
you
can
swish
together,
maybe
a
little
pillow,
a
small
pillow,
or
something
like
that
smoosh
it
together
some
rolled-up
socks,
but
whatever
you
have
that
you
can
hold
between
your
hands
like
this.
C
A
Now
you
know
what
we
have
the
ball.
We
always
have
some
fun,
but
this
time
we're
going
to
concentrate
on
the
hands,
but
you
can
still
smile
want
to
see.
Everybody
smiling
sitting
up
nice
and
tall
also
at
the
same
time
bring
those
shoulders
back,
bring
that
tummy
in
now
people
their
hands
on
the
ball.
A
A
A
Good.
Now
we're
going
to
hold
on
to
it
again
nice
and
loose
this
time,
we're
going
to
we're
going
to
want
to
work
with
the
wrists
and
if
you
have
any
issues
with
your
wrist
carpal
tunnel
or
if
you've
had
any
surgery.
If
you
have
any
hardware
in
your
wrist,
do
this
exercise
very
gently
if
you
feel
any
pain,
pins
or
needles?
Anything
that's
uncomfortable!
This
is
not
the
exercise,
for
you
continue
to
do
the
squeezing
exercises
on
the
ball
or
your
towel
or
whatever
you're
using
instead.
A
The
only
thing
we
want
to
be
moving
on
the
wrists
in
the
hands
as
we're
gonna
roll
that
ball
four
and
then
rolled
it
back
to
what
our
face
and
rolled
it
solid
and
roll
it
back
and
roll
it
forward
and
roll
it
back
roll
it
forward
and
roll
it
that
good
now
working
both
ways
at
the
same
time,
we're
going
to
take
it
around
in
a
circle.
First,
we
go
one
way.
A
C
A
Okay,
good
now,
one
more
in
society
we're
going
to
do
for
the
wrist
we're
going
to
pretend
like
our
ball
or
your
towel
or
pillow
whatever
it
is,
is
a
jar.
Now
you
get
a
jar
of
pickles
or
whatever
from
the
supermarket,
and
sometimes
that
cap
is
so
tight
because
it's
vacuum
sealed
and
you
can't
get
that
get
that
thing
to
turn,
but
nothing.
So
what
we
have
to
do
is
hit
it.
A
This
is
the
trick
you
hit
it
on
the
bottom,
Oh
hit
it
on
the
bottom
of
the
jar
and
that
breaks
the
seal
so
now
holding
that
jar.
In
your
right
hand
we're
going
to
unscrew
the
top
we're
going
to
unscrew
the
top,
so
we're
working
the
wrists,
bring
it
around
and
back
like
when
unscrewing
the
top
like
this.
A
Nice
and
tight
and
good
so
but
of
course
not
all
of
us
have
right
handed.
Some
of
us
are
lefties,
so
we're
going
to
put
that
jar
now,
in
our
left
hand,
I'm
going
to
use
the
right
hand
now
you're
going
to
unscrew
the
top
of
the
jar.
So
we
start
with
the
wrist
angled
forward,
twisting
it
toward
you
unscrewing
the
top
of
that
jar.
A
A
A
A
Now
we're
going
to
move
this
pencil
to
the
thumb
and
the
middle
finger
and
just
keep
rolling
from
tip
to
tip
and
go
as
slowly
as
you
need
to
to
maintain
control,
and
if
you
drop
your
pencil,
it's
okay,
don't
worry
about
it.
There
everybody
drops
their
pencil
sometime,
just
pick
it
up
and
continue
rolling
from
tip
to
tip.
Now
we're
going
to
move
through
the
thumb
and
the
ring
finger.
A
B
B
C
A
A
A
Our
feet
often
also
get
very
neglected,
because
what
we
do
is
so
step
on
them,
stand
on
them,
walk
on
them
and
they're
covered
up
and
choose
most
of
the
time
we
don't
really
think
of
them,
as
as
a
part
of
the
body
that
has
joints
but
and
your
feet
are
the
same
joints
that
are
in
your
hands.
So
what
you
can
do
to
exercise
those
joints,
then
you
have
your
shoes
off
placing
a
washcloth
or
a
towel
or
a
napkin
and
grab
them
with
your
toes
and
work.
A
Those
toes
working
trying
to
work
it
into
a
into
kind
of
a
ball
as
tight
as
you
can
scrunching
up
those
toes
and
and
that's
a
good
exercise
for
your
feet
as
well.
Okay,
so
now
we've
rolled
all
of
them.
Let's
go
back
to
our
our
left
hand.
Now,
I,
don't
know
how
many
of
you,
ladies
in
high
school,
were
cheerleaders
and
you
you'd
have
to
twirl
your
baton,
so
we're
going
to
try
that
with
the
pencil
now
I
hope
you
down,
then
we'll
try
that
try
this
too.
B
A
C
A
A
All
right
don't
be
discouraged
if
you
keep
dropping
your
pencil
or
if
this
take
it
takes
practice.
The
first
time
I
tried
it
I
didn't
do
it
I
didn't
look
too
good
doing
it
either.
Okay,
now
this
is
the
real
challenge
place
that
pencil
between
your
fourth
finger
and
the
pinky.
This
is
going
to
be
tough,
so
let's
first
go
in
a.
A
C
A
A
A
It's
a
good
thing
to
do
at
night
before
you
go
to
bed,
and
sometimes
it
even
is
very
helpful
to
wear
gloves
some
cotton
gloves
over
your
hands
and
in
the
morning
you'll
find
that
maybe
your
hands
are
not
as
stiff
as
they
usually
are
that
they
move
better.
So
this
is
a
good
thing
to
keep
in
mind,
so
we're
gonna
rub
our
hands
together.
Real
fast,
create
a
little
bit
of
friction
a
little
bit
of
heat.
A
Around
the
muscle
here,
the
deltoid
muscle,
which
covers
your
shoulder,
we're
just
going
to
work
our
way
down
down
across
the
bicep
and
the
back
of
the
arm
with
the
tricep
muscle
is
just
massage
it
all
the
way
down,
get
to
the
elbow
massaging.
The
elbow
keep
working
your
way
down
through
the
muscles
and
your
fore
arm.
A
A
A
You
know
this
is
where
this
is,
where
stress
loves,
to
live
up
in
your
your
shoulders
and
the
muscles
in
your
neck.
The
back
of
your
neck
gets
really
tight,
pulls
on
the
membranes
and
your
brain,
and
that's
why
you
get
a
tension
headache,
that's
exactly
why
they
call
it
a
tension
headache,
because
everything
around
there
is
tight.
A
That's
our
hand
program
for
today.
Thank
you
for
joining
me
and
I.
Hope.
You'll
remember
to
do
this
at
least
once
or
twice
a
week
would
be
good
along
with
your
regular
other
exercise,
and
if
you
please
remember
to
take
care
of
yourselves
eat
properly,
sleep
get
enough
rest
enough
fluids,
especially
water,
pure
water
and
stress.