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From YouTube: Exercise Buddy | Upper Body
Description
In this episode of Exercise Buddy Hope Powers takes us through a seated routine for the upper body.
A
Hi
and
welcome
to
exercise
buddy,
the
seated
exercise
show
designed
to
help
you
improve
your
strength
and
flexibility,
I'm
hope
hours
with
Arlington
county's
health,
smart
program
for
this
session.
You'll
need
a
chair
with
a
firm
back
support
and
stable
legs
standard
kitchen
or
dining
room.
Chair
should
work
out
well.
A
You'll
also
want
to
wear
loose
clothing,
that's
comfortable
and
have
water
nearby
to
drink
before,
during
and
after
the
program-
and
please
be
sure
to
check
with
your
doctor
before
starting
this
or
any
new
exercise
program
I'll
be
leading
you
through
a
series
of
exercises,
but
you
should
feel
free
to
work
at
your
own
pace
if
anything
feels
too
fast
or
too
slow
simply
adjust
your
movements
to
achieve
the
level.
That's
right
for
you.
Let's
start
with
a
warm-up,
after
which
you
may
use
your
arms
without
weights
or
may
you
may
pick
up
weights.
A
So
let's
do
a
nice
little
arm
circle
up
everyone
and
then
bring
our
arms
back
down.
Lift
our
arms
up
once
again,
look
up
with
it
and
then
bring
our
arms
down
one
more
time
and
lift
up
and
come
down.
Let's
reach
out
to
the
right
and
to
the
left
and
right
and
left
bring
our
arms
closed
and
open
one
more
time
close
and
open.
A
Finally,
bring
our
arms
behind
our
back
a
big
stretch:
I'm
bring
our
arms
back
down,
shake
it
out
and
we're
ready
to
go.
So
if
you
are
using
weights,
please
pick
up
those
weights.
You
can
also
use
a
Dinah
band
instead,
I'm
just
going
to
use
my
hands,
fisted
and
I'm
going
to
keep
my
arm
perfectly
level,
no
flexing
back,
no
flexing
down
the
weights.
If
you
use
them,
are
an
extension
of
your
arms.
Alright.
A
So
let's
lift
our
arms
front
and
come
down
sit
up
nice
and
tall,
lift
our
arms
front
and
come
down
you're
welcome
to
use
the
back
of
the
chair
for
support.
If
you
need
it,
lift
our
arms
once
again
and
come
down
and
one
more
time
lift
and
let's
hold
this
one
for
just
a
moment
and
bring
it
down,
will
do
four
more
like
that.
Lift
our
arms
up
hold
and
bring
it
down.
You'll
notice,
as
you
lift
and
hold
the
movement,
whether
you
have
weights
or
not,
seems
a
little
bit
more
challenging.
A
Let's
do
two
more
of
these
lift
hold
and
bring
it
down
and
one
more
time
lift
hold
bring
it
down.
So
we've
got
the
Front's
of
our
arms
working
now,
let's
come
out
a
little
bit
to
the
edge
of
our
chair
and
lift
our
arms
here,
neutral,
wrist
and
down
and
lift
again
up
and
down.
Remember
if
your
weights
get
too
heavy
feel
free
to
drop
them
gently
on
the
floor.
A
Next
to
you
and
again
reminder
if
I'm
going
too
slowly,
you
can
do
this
faster,
but
if
this
is
a
little
more
challenging
either
put
the
weights
down
or
you
may
do
it
a
little
bit
slower
and
down.
So
we
are
warming
up
our
shoulders,
we're
strengthening
our
shoulder
muscles
and
bring
it
down
and
one
more
time,
let's
lift
hold
hold
and
bring
it
down.
Please
turn
your
palms
so
that
they
face
the
rear
of
the
room
and
lift
your
arms
again
and
bring
it
down
and
once
again
we're
lifting
slowly
in
control.
A
A
Let's
turn
our
pump
so
that
it
faces
the
front
and
bring
our
arms
up
and
down
as
you're
lifting
try
to
sit
up
as
straight
as
tall
as
you
can
bring
your
belly
muscles
tightly
in
towards
your
back
and
try
not
to
slump
over
as
you're
lifting
we're
going
to
keep
lifting
a
little
bit.
I
know
your
arms
are
getting
a
little
bit
tired,
so
we'll
just
do
a
few
more
in
this
position
and
then
we'll
move
on
to
something
slightly
different,
come
over
and
come
down
lean
forward
at
the
edge
of
your
chair.
A
Please
lean
over
bring
our
arms
down
to
our
sides
and
lift
up
into
a
chest
press.
This
is
a
reverse
chest
pressed
and
down,
and
up
again
and
down
keep
lifting,
sometimes,
as
you
get
stronger,
you'll
be
able
to
use
bigger
weights
as
you
do
some
of
these
movements.
Let's
strengthen
your
back,
your
back
is
a
lot
stronger
than
your
shoulder
muscles.
A
This
also
will
alleviate
some
of
the
tension
in
your
low
back,
so
keep
lifting,
holding
and
then
dropping
two
more
lift
and
drop,
and
let's
do
one
more
and
at
the
top
of
this,
if
you
feel
comfortable
doing
so,
let's
pulse
it
for
eight
seven,
six,
five,
four,
three,
two
one:
let's
drop
it
down
roller
shows
up
stay
down
in
that
forward.
Fold
position
and
remember:
our
back
is
nice
and
flat
come
here.
A
A
So
this
is
a
chest
press
and
we're
adding
in
a
little
bit
of
core
toning
and
a
little
bit
of
back
strengthening
as
we
do
our
lips
keep
those
arms
right
to
the
shoulder
height,
never
any
higher,
please
and
lift,
and
down
lift
and
down
stay
down
here,
tuck
our
risk
in
towards
each
other.
We're
going
to
do
our
flies
and
lift
up
all
the
way
and
drop
and
lift
it.
A
Hold
it
here:
let's
bring
our
arms
in
towards
our
ways
to
keep
our
palms
up
and
raise
our
arms
out
and
pull
them
in
towards
our
back
and
lift
and
pull
in
again
and
reach
and
bring
it
back
towards
our
body
and
stretch
and
in
and
extend
and
pull
back
and
one
more
and
on
this
one.
Let's
pulse
it
for
eight
seven,
six,
five,
four,
three:
two
and
one
bring
our
arms
slightly
forward.
A
A
So
if
it's
too
challenging
to
reach
overhead,
the
option
would
be
true
for
you
to
reach
forward,
but
ideally
we're
all
going
overhead
now
and
back
and
stretch
and
extend
back
towards
the
center
of
our
body
and
lift
bring
it
back
together
and
again
up
and
one
more
time
here,
bring
it
down.
And
let's
pulse
here
for
eight
seven,
six,
five,
four
three
two
and
one:
let's
turn
our
pumps
a
little
bit
and
bring
our
arms
back
here
again.
A
A
We're
working
upper
back
muscles
trying
to
strengthen
them
as
much
as
possible
so
that
that
helps
us
stand
up
straighter
and
helps
our
body
do
the
job
that
it's
meant
to
do
we're
doing
it
in
a
nice
easy
fashion.
Sometimes,
when
we
do
this,
it's
better
to
start
at
least
without
weights,
you
can
always
add
weights
as
you
get
stronger
and
reach,
and
back
and
reach
and
back
okay
I
love
those
pulses.
A
So,
let's
pulse
two
three:
four:
five:
six:
seven:
eight,
nine
and
ten:
let's
bring
your
arms
down,
lift
our
arms
into
a
shoulder,
shrug,
let's
drop
it
gently,
lift
our
arms
again
into
that
shoulder,
shrug
and
then
come
on
down.
Keep
lifting
up
and
down
as
many
as
you
can
feel,
to
alleviate
the
strain
of
those
overhead
movements
that
we
just
finished
up
and
down
up
and
down,
keep
it
down
and
now
try
to
push
back
and
to
neutral,
don't
come
forward
just
back
and
neutral.
A
We
spend
so
much
time,
leaning
over
me
over
desks
computers,
books,
newspapers,
whatever
it
is.
So
let's
do
a
little
few
moments
worth
of
stretching.
So
we
strengthen
our
upper
back
to
help
us
stand
on
get
her
upright
sit
a
little
bit
more
right
and
one
more
now,
let's
bring
our
arms
to
a
bicep
position.
We
can
go
back
like
this
or
we
can
come
forward
curl
up
and
down
and
curl
up
and
down
and
keep
reaching
towards
your
shoulders.
A
Anyway
and
down
there
are
so
many
ways
to
do:
bicep,
curls,
not
just
forward,
so
let's
turn
out
a
little
bit
and
come
out
and
back
and
up
and
down,
and
what
you'll
notice
is
we're
using
the
outside
portion
of
the
biceps.
We
don't
want
to
favor
just
that.
So
in
a
few
moments
we
will
do
the
inside
portion
of
those
bicep
muscles.
A
Couple
more
lifting
and
down
up
and
down
now,
let's
take
our
right
arm
and
go
across
our
body
and
bring
it
down.
So
we
keep
our
elbows
nicely
tucked
and
down
nicely,
tucked
back
in
and
up
and
down
and
into
your
chest
and
back
and
again,
and
let's
do
one
more
and
bring
it
across
your
body
and
down,
let's
change
sides
and
then
go
to
our
second
side
and
up
and
bring
it
forward
towards
your
body
opening
up
again
in
and
in
towards
your
body.
A
A
No
rotation
in
the
arms,
nothing
fancy
just
nice,
strengthening
positions
and
one
more:
let's
pulse
this
one
small,
two:
three:
four:
five:
six:
seven,
eight,
nine
and
ten:
let's
come
on
up
roll.
Your
shoulders
palms
are
out
we're
going
to
lift
our
palms
and
lift
up
right
and
then
down
again
and
up.
A
A
Here
bring
it
down
now
one
more
exercise
over
and
over
and
reach
over
and
reach,
because
our
upper
body
is
composed
of
more
than
just
our
arms.
So
now
we're
working
the
muscles
on
the
side
of
our
chest
and
lift
and
lift
and
lift
and
bring
it
down
change
sides
and
over
and
over
and
reach,
and
reach
two
more
and
lift
and
lift
alright,
let's
put
those
weights
down.
A
A
Once
again,
lift
up
and
down
bring
our
hands
behind
stretch
out
the
whole
chest
area
come
around,
give
yourself
a
hug
because
you
deserve
it.
You
work
so
hard,
come
up
open
up,
reach
back
once
again
and
then
bring
your
arm
the
other
arm.
On
top
stretch,
it
out
open
wide
great
job.
Thanks
for
joining
me
on
exercise,
buddy
we'll
see
you
next
time
and
if
you
can't
wait
till
then
you
can
watch
us
on
arlington
county's
website
at
arlington,
VA
dot
us
by
typing
the
words
exercise
buddy
in
the
search
box.