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From YouTube: Apopka Chair Exercise at Home: Class 14
Description
Today we are using the exercise band.
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
Good
morning
everybody
I'm
Katherine,
chair,
exercise,
instructor
and
I'm
happy
to
have.
You
join
me
again
today
for
another
session
today.
What
we're
going
to
be
doing
is
working
with
our
resistance
bands.
So
if
you
have
a
band
like
this,
you
can
go
in
and
get
it.
If
you
have
the
flat
bands,
the
therapeutic
blend
bands,
you
can
use
those
too,
but
they're
usually
shorter
than
these.
They
don't
have
handles.
So
it's
a
little
more
difficult
to
hold
on
to.
A
A
A
You
want
shoes
that
are
going
to
support
your
feet,
won't
that
won't
slip
around
and
fall
off
or
be
a
tripping
hazard
and
speaking
of
tripping
hazards
before
you
start
just
make
sure
the
area
around
where
you're
going
to
exercise
is
free
of
clutter,
nothing
that
can
trip
you
up,
make
sure
you
have
your
water,
because
it's
important
to
stay
hydrated
when
you're,
exercising
or
at
any
time
and
just
keep
sipping
on
it
throughout
the
session.
You
don't
have
to
wait
for
me
to
remind
you.
A
Okay,
so
let's
get
settled
comfortably
and
our
chair
going
to
sit
up
nice
and
tall
and
start
with
a
big
smile.
The
days
have
been
so
beautiful
lots
of
sunshine
and
not
too
hot.
So
let's
keep
that
in
mind
and
let
that
bring
a
smile
to
your
face.
As
we
take
a
deep
breath
in
arms
come
up
and
blow
it
out,
I
want
to
hear
that
air
moving
deep
breath
and
blow
it
out
and
again
deep
breath
then
blow
it
out
and
one
more
time
really
deep.
A
Fill
up
your
lungs
blow
out
all
that
stale
air
and
just
relax
your
arms
down
by
your
side
we're
going
to
turn
our
head
all
the
way
to
the
left
and
to
the
center
now
turn
to
the
right
and
center
turn
to
the
left.
Center
turn
to
the
right.
Now,
all
the
way
to
the
left
all
the
way
to
the
right,
all
the
way
to
the
left
and
to
the
center.
A
Now
we're
going
to
bend
our
head
over
to
the
left
up
to
Center
now
bend
to
the
right
up
to
Center,
then
left
now,
all
the
way
to
the
right,
all
the
way
to
the
left,
all
the
way
to
the
right
and
up
to
Center.
Now
we're
going
to
bend
our
head
forward
and
lift
up
bend
forward,
lift
up,
bend
forward,
lift
up,
shrug
your
shoulders
up
and
down
and
let's
take
them
around
in
a
circle
going
forward,
both
of
them
together.
A
A
And
this
alternate
left
right,
left,
right,
left,
right,
left
and
right,
good,
shake
out
those
shoulders.
Let's
grab
on
to
the
two
cabinet
doors
arms
stretched
out
in
front
of
you,
we're
going
to
open
them
wide
squeeze
in
the
shoulder
blades
and
close
open,
close
open,
close
open,
close
open
now
reach
up
and
pull
down
reach
and
pull
reach
and
pull
pulling
the
elbows
right
into
your
waist
pull
reach,
pull
reach
and
pull
good.
A
Now
we're
going
to
stretch
our
arms
out
we're
going
up
onto
those
two
doorknobs
twist
out
twist
in
out
in
out
in
out
in
and
just
shake
your
entire
arm
out
all
the
way
down
to
the
wrists
and
hands
we're
going
to
open
and
close
the
hands.
Nice
and
easy
make
sure
you
bring
your
thumb
to
the
outside.
Now,
with
all
ten
fingers,
take
your
palms
up
palms,.
B
B
A
Get
to
the
back
of
the
chair
come
forward
again
and
we're
going
to
stop
right
in
the
middle
pull
those
shoulders
back
because
we're
leading
with
the
chest
as
we
rock
it
forward
and
back
fold
it
back
forward
and
back
pull
it
in
back
and
now,
let's
take
the
upper
body
around
in
a
circle,
nice
and
easy.
First,
we
go
one
way
and
then
we
go
the
other
way.
A
A
You
want
to
try
and
touch
the
floor
with
your
fingertips,
but
you
want
to
keep
your
upper
body
in
an
upright
position,
don't
lean
forward
and
don't
lift
your
butt
up
off
the
seat
because
that's
cheating
now,
if
you
can't
get
all
the
way
to
the
floor,
that's
okay
just
go
as
far
as
you
can
moving
up
the
waist
good
all
right.
Let's
sit
back
up
nice
and
tall
taking
our
left
leg.
Now
we're
going
to
pedal
forward
like
you're
on
a
bicycle
pedaling
forward.
A
And
we're
gonna
pedal
back
once
you're
pedaling
you're,
sitting
up
nice
and
tall,
not
leaning
on
the
back
of
your
chair
and
let's
hold
that
foot
slightly
above
the
floor
about
an
inch
off
the
floor.
90
degree
angle
of
the
knee
I'm
going
to
swing
it
out
to
the
side
and
bring
it
to
the
front
side
front
like
you're
opening
and
closing
a
gate
side
front
side
now
hold
it
to
the
front
stretch
it
out
in
front
of
you
we're
going
to
point
the
toe
flex.
A
The
tone
point
flex,
point
flex,
point
flex,
point
flex
now
point
keep
it
pointed
and
we're
going
to
take
that
toe
in
a
circle
going
in
a
clockwise
direction
and
watch
the
toe
as
it's
going
around
see
if
you're
making
a
nice
round
smooth-sided
symmetrical
circle.
If
it
looks
a
little
raggedy,
you
can
slow
the
movement
down
to
get
a
little
more
control.
A
Good
man,
let's
hold
that
foot
just
slightly
off
the
floor,
90
degree
angle.
Let
your
knee!
Let
us
weigh
it
out
to
the
side
and
to
the
front
side,
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,
point
flex
now
point
keep
it
pointed:
take
that
toe
in
a
circle
going
in
a
clockwise
direction,
just
the
ankle
and
the
foot
should
be
moving.
A
A
So,
as
I
said
earlier,
we're
going
to
do
some
strength,
training
with
the
resistance
bands,
so
whether
you
have
a
regular
band
like
this
with
the
handles
or
a
flat
band,
you
can
use
either
one
you
just
have
to
make
adjustments
with
the
flat
band
because
it's
shorter
has
no
handles.
So
what
we're
going
to
do?
We
want
to
work
mostly
upper
body
today,
so
you
had
your
arm
either.
Have
your
band
wrapped
around
the
top
part
of
your
chair?
A
Everybody
work
within
your
own
limitations,
so
if
there
are
any
movements
that
I'm
doing
that,
you
don't
particularly
like
or
that
you've
been
told
not
to
do
just
modify
them
to
your
own
comfort
level
or
leave
them
out
entirely
or
work
within
your
own
capacity
levels.
We
can
all
get
to
fit
together
without
having
any
injuries.
So,
let's
start
we're
going
to
take
each
end
of
your
band
and
put
it
over
each
shoulder.
A
With
your
hands
on
the
handles
now,
what
we're
going
to
do?
What
to
do
presses
forward
chest
presses
forward.
Okay,
so
we
have
happy
elbows
at
about
shoulder
level.
You
can
hold
them
a
little
lower
if
that's
more
comfortable.
The
important
thing
is
to
keep
your
wrists
straight
so
as
you're
pressing
forward.
Don't
don't
let
your
wrists
flex
back
like
that?
That
puts
too
much
strain,
so
you
want
to
keep
the
wrist
flat
okay
as
you're
pressing
forward.
A
If
you
have
a
short
band
and
you
find
that
you're
not
able
to
do
both
hands,
you
don't
want
too
much
resistance
so
that
you're
you're
shaking
and
struggling
to
extend
those
bands.
That's
too
much
of
resistance,
so
you
may
have
to
do
one
one
band
at
a
time.
Okay,
so
let's
get
into
start
position.
Sit
up
nice
and
tall.
Give
me
a
big
smile.
Everybody
take
a
breath
in
and,
as
you
breathe
out,
we're
gonna
press
release
press.
Now,
when
you
release
you
don't
want
to
lose
all
of
your
tension.
A
A
Eight
release
nine
last
one
hold
hold
right
there
now
from
here,
we're
just
going
to
raise
and
lower
raise
one
arm
lower
the
other.
So
one
goes
up.
The
other
one
goes
down
just
like
this:
keeping
the
elbows
straight
up
and
down
one
two:
three,
four:
five:
six,
seven,
eight,
eight,
seven,
six,
five,
four
three
two
one
hold
them
both
straight
out
this
time,
we're
going
to
cross
on
the
left
left
over
the
right.
A
So,
let's
cross
an
open
alternating,
which
arm
goes
on
top
cross,
Oh
cross,
open
cross
and
cross
cross
and
cross
one
two,
three,
four:
five:
six:
seven,
eight
and
eight
seven,
six,
five,
four
three
two
one
and
relax
good.
You
should
have
felt
that
in
the
hole
alarm
there,
as
well
as
the
shoulder
okay,
excellent,
so.
A
A
And
press
that's
5
and
press,
that's
7,
we're
gonna,
hold
up
number
8
hold
up
number
8,
bring
it
down.
Now
we're
going
to
do
left
right
and
then
two
together,
press
left
press
right.
Two,
two
together
one
two
left
side
right
side
together,
one
and
two
press
left.
It's
one!
That's
right!
Two
together
or
two
one
more
set
press
left
press
right
together
and
relax
good
job
everybody!
Well,
you
feel
those
shoulders
burning.
A
little
bit
by
now.
Remember
bird
is
good
pain
is
not
but
burn
is
good.
A
Now
we're
going
to
do
lateral
raises
so,
if
you're,
if
you're
sitting
on
your
bed,
you
may
have
to
shorten
it
up
a
little
bit,
you
can
put
the
handles
over
your
wrists
like
bracelets
and
then
hold
as
far
down
as
you
need
to
what
we're
going
to
do.
We're
going
to
do
lateral,
raises
raising
both
arms
up
to
about
shoulder
level
and
bring
them
back
down.
You
want
to
start
with
a
little
bit
of
tension.
A
So
nice
and
tall
give
me
a
big
smile.
Take
a
breath
in
bad
as
we
breathe
out,
I'm
gonna,
lift
and
lower
and
lift
that's
two
and
lift
that's
three
and
lift
that's
four:
lift
up.
That's
five
and
lift
that's
six
and
lift
that's
seven
and
lift
two
more
and
lift
I'm
gonna
hold
up
hold
up
this
one
and
pulse
it
up
little
punk
students,
four
one,
two,
three,
four,
five,
six,
seven
again,
four
one,
two
three
four
five
six
I
know
it.
A
A
Now
I
want
to
show
you:
we've
done
a
lotta
on
the
shoulders
and
the
arms.
The
entire
arm.
Now
we'll
go
ahead.
We're
gonna
concentrate
on
the
tricep
muscle,
the
one
in
the
back
of
the
upper
arm.
There
are
two
ways
you
can
work
that
with
your
bands,
I'm
going
to
show
you
one
one
way
now,
if
you
have
issues
with
your
shoulders,
you
do
not
want
to
do
this
one
because.
A
A
A
So
what
you
want
to
do,
with
your
other
hand,
is
just
just
keep
a
hold
on
your
upper
arm
to
keep
it
close
to
your
head.
Okay,
that's
that's
the
most
efficient
way
to
do
this.
If
you
don't
hold
it,
sometimes
it
has
a
tendency
to
swing
out
to
the
side
as
you're
stretching,
which
is
not
as
efficient.
You
want
to
keep
it
close
to
your
head,
so
you
can
hold
it
like
this
straighten
that
elbow
and
pull
that
band
straight
out
higher.
A
A
A
Want
to
pull
hold
onto
the
arm,
pull
it
in
toward
your
head.
Okay
start
with
the
elbow
bent,
straighten
the
elbow,
pull
it
straight
out
and
bit
and
pull
and
Bend
and
pull
that's
three
and
pull.
That's
four!
Pull!
That's
five!
Oh!
That's!
Six!
Pull!
That's
seven,
pull
two
more
pull!
That's
nine!
Last
one
pull
it
hold,
hold
it
nice
and
tight
nice
and
tight
and
relax
very
good.
Okay!
That's
a
tough
one
because
of
the
angle.
So
now
what
we're
going
to
do.
A
A
You're
gonna
lose
some
of
the
tension
when
you
bring
it
all
the
way
down,
but
that's
okay
come
straight
up
and
back
down,
bring
it
up
and
bring
it
up
and
down
that's
to
bring
it
up
and
then
down.
That's
three
elbows
are
straight
down:
that's
four:
take
it
up
and
down
that's
five,
bring
it
up
and
down
that
six
pick
it
up
and
down
that's
seven
up
and
down
two
more
take
it
up
and
down
last
one.
Take
it
up
hold
it
up,
keep
it
tight
and
relax
very
good.
A
A
So
you
may
have
to
spread
your
legs
further
apart
to
shorten
it
up
or
if
you're,
using
a
flatbed
and
it's
already
short,
you
may
have
to
bring
your
feet
closer
together
or
just
put
the
band
under
one
foot
to
give
you
a
little
more
length,
so
we're
sitting
up
nice
and
tall
remember
any
time
you
work
with
any
kind
of
way.
It's
bands
anything
like
that.
You
want
to
make
sure
that
you're
having
good
posture
good
form,
so
that
you're
not
straining
one
side
of
the
other.
A
So
we're
sitting
up
nice
and
tall
bring
those
shoulders
back
tuck
that
tummy
in
bring
the
head
up
nice
and
high
and
give
me
a
smile
before
we
start
yeah.
That's
better!
Now
we're
gonna!
Do
our
bicep
curls
so
for
this
you
might
make
sure
your
upper
arms
are
right
up
close
to
your
body.
They
don't
move.
The
only
thing
that
moves
is
your
elbow
as
its
as
your
forearm
is
going
up
and
down
so
we're
going
to
raise,
raise
the
band
up,
keeping
your
wrist
straight.
A
Okay,
don't
don't
let
the
wrist
Bend
back
as
you're
pulling
up
the
band?
You
want
to
keep
the
wrist
nice
and
straight
and
bring
it
down.
Take
it
up
and
down,
take
it
up
and
down,
then
it's
to
bring
it
up
and
down.
That's
three:
take
it
up
and
down
that's
four:
bring
it
up
and
down
that's
five
up
and
down:
that's
take
it
up
and
down.
That's
seven!
Take
it
up
now,
just
the
left
side
up
and
down
the
right
side.
A
A
Okay,
so
I'm
going
to
show
you
the
second
way
to
work
your
tricep
muscle,
that's
the
muscle
in
the
back
of
the
upper
arm.
If
you
didn't
like
the
one
that
was
overhead,
so
what
we
can
do,
is
you
shorten
up
the
band
trying
to
find
a
nice
place
for
it?
You
want
to
bring
your
feet
forward
a
little
bit.
Okay,
keep
it
keep
it,
keep
it
right
on
top
of
the
band,
so
you
bring
it
forward
and
you're
gonna
lean.
A
That's
okay!
So
we're
in
position
take
a
breath
in
and
as
we
breathe
out,
pull
release
and
pull
you're
pulling
straight
back,
pull
that's
three
and
pull
that's
four
and
pull
that's
five!
Oh!
That's!
Six!
Pull!
That's
seven!
Oh!
That's!
Eight!
Oh
I'm,
gonna
hold
the
next
one.
Pull
it
hold
hold.
Elbows
are
straight
and
we're
gonna
pulse
it
straight
back
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
and
eight
and
relax
excellent.
A
Okay.
Now
I'm
gonna
keep
the
feet
where
they
are.
We're
gonna
go
up
on
the
heels,
so
the
bed
is
really
off
the
floor,
but
it's
right
there
underneath
the
center
of
your
foot
with
the
tension
so
that'll
stay
put
now
we're
gonna
work
the
muscles
in
the
upper
back,
so
you
can
hold
on
to
the
handles.
If
you,
if
you
feel
you
have
enough
tension,
if
you
need
a
little
more
attention,
you
can
bring
the
feet
together.
A
If
you
have
too
much
tension,
excuse
me
bring
the
feet
together.
If
you
have
too
much
tension,
if
you
don't
have
enough
tension
and
separate
the
feet
too,
that
so
you're
still
leaning
forward
from
me
from
the
hips
okay,
tummies,
tucked
in
shoulders
are
back
back,
is
straight
and
keep
your
head
up.
So
we're
going
to
start
here
with
bent
elbows,
but
instead
of
straightening
the
elbows
we're
going
to
we're
going
to
just
pull
straight
back.
Actually,
when
you
want
to
start
with
is
straight
elbows,
you
want
to
hold
the
band
further
down.
A
B
A
Going
to
pull
bending
the
elbows,
pull
it
right
up
to
your
body
at
the
same
time,
you're
squeezing
those
shoulder
blades
together.
That's
where
those
are
the
muscles
would
really
want
to
work
and
relax
and
pull,
pull
and
squeeze
and
relax
and
pull.
That's
two
and
oh,
that's
three
and
pull
that's
four
and
really
squeeze
them
and
pull
that's
six
and
oh,
that's:
seven
and
pull
that's
eight
and
pull
two
more
and
pull
and
the
last
one
we're
going
to
pull
and
hold
hold
it
nice
and
tight
and
pulse
four
one.
A
B
A
We're
just
going
to
gonna
work
the
muscles
that
turn
the
arm
over.
These
are
the
pronator
and
super-
muscles
and
your
forearm.
So
what
we're
going
to
do
we're
going
to
hold
the
band
out
in
front
you
don't
have
to
have
the
elbows
absolutely
straight
and
bend
them
a
little
bit.
We're
going
to
have
maybe
about
six
to
eight
inches
in
between
our
hands
knuckles
are
facing
the
ceiling.
We're
holding
it
like
this.
A
What
we're
going
to
do
is
we're
going
to
turn
the
hands
so
that
the
pinky
side
is
facing
at
the
same
time,
we're
pulling
see
how
we're
pulling
on
that
band
we're
creating
resistance
as
we're
turning
the
arms
and
then
we're
going
to
turn
back
and
I'll
control
the
movement.
Whichever
way
it's
going,
you.
A
B
B
A
B
A
A
Okay,
so
we
all
did
really
well
today
working
with
the
resistance
bands,
and
you
should
do
some
kind
of
resistance,
training
at
least
twice
a
week.
That
way,
you
maintain
your
muscle
mass,
keep
your
muscles
strong.
So
now
that
we've
worked
them,
we
want
to
stretch
them
and
do
a
little
cooldown.
That's
always
important
so
want
to
sit
up.
Nice
and
tall
distribute
your
weight
equally
in
the
chair
and
just
sit
relaxed
and
comfortable
with
your
shoulders
down
from
your
ears,
and
this
is
also
the
time
where
we
can
just
collect
our
thoughts.
A
We
want
to
collect
all
the
good
thoughts,
oh
all,
of
the
things
that
make
you
smile
and
those
other
things,
the
worries
and
the
problems
and
the
anxieties
and
all
we
want
to
push
all
of
those
out,
because
that
just
contributes
to
chronic
stress,
which
is
very,
very
bad
for
your
body.
It's
bad
for
your
brain,
it's
bad
for
you,
physically,
spiritually
and
mentally.
So
you
want
to
take
this
time
also
just
to
relax
and
think
good
thoughts.
A
A
A
Just
imagine
all
the
anxieties,
the
worries,
the
pain,
the
problems
of
sadness.
Anything
that's
burdening!
You
is
just
melting
away
and
draining
out
of
your
body
as
your
arms
come
all
the
way
down
and
this
relaxing
your
chin.
Our
arms
are,
at
your
side
we're
going
to
turn
our
head
all
the
way
to
the
left.
Looking
over
your
left
shoulder,
but
only
go
as
far
as
you
can
go.
A
A
And
I
live:
do
that,
let's
bring
both
shoulders
up
to
our
ears
as
high
as
we
can
and
make
it
tight,
make
it
tight
and
let
it
drop
feel
the
relief
that
gives
now
we
can
roll
the
shoulders
forward,
see
how
easily
they
move
now
get
rid
of
all
that
tension
that
likes
to
live
up
in
your
shoulders
and
your
upper
back
and
your
your
neck
I'm
gonna
roll,
the
shoulders
back.