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From YouTube: exercise buddy episode 2
Description
Exercise Buddy with Dick Scavongelli:
Exercise Buddy is a seated exercise program that is designed to improve your strength and muscular endurance as well as your flexibility. It's also designed to firm and tone your muscles and even your bone density. Find a chair and work out with fitness instructor Dick Scavongelli as he shows you some seated exercises for the next twenty five minutes.
*Be sure to consult with your physician for professional medical advice before beginning this or any exercise program.
A
Hello
and
welcome
to
your
exercise:
buddy,
my
name
is
Dick's
Gavin,
jelly
and
I
hope
you'll
join
me
for
the
next
25
minutes
for
an
exercise
program.
That's
done
in
a
seated
position,
that's
designed
to
increase
your
strength
and
endurance,
as
well
as
improve
your
muscle
tone
and
flexibility.
In
addition,
the
workout
is
designed
to
increase
your
bone
density.
To
begin
with,
let's
find
a
good,
firm,
comfortable
chair
that
we
can
work
with
scoot
forward
in
that
chair
and
sit
up
tall
for
appropriate
posture.
A
The
proper
posture
positioning
is
to
align
the
shoulders
directly
under
the
ears
and
the
hips
directly
under
the
shoulders.
In
addition,
our
ankles
should
be
positioned
directly
under
our
knees
we
should
sit
up
tall
and
maintain
tight
musculature
in
the
abdominals,
as
well
as
the
lower
back.
Now
that
we're
in
the
appropriate
position,
we
can
begin
the
exercises.
A
If,
however,
this
position
has
any
discomfort
for
you
or
is
a
little
too
fatiguing,
it's
perfectly
okay
for
you
to
slide
back
in
that
chair
and
use
the
backrest
as
support
as
you
improve
with
your
strength
and
endurance,
begin
sliding
forward
for
longer
durations
of
time.
Throughout
the
exercise,
routine
so
maintain
the
appropriate
position,
for
you
sit
up
tall
and
to
begin
with
we're
going
to
straighten
out
one
of
our
legs
and
bring
the
leg
back
down.
So
we
extend
forward
straighten
at
the
knee
joint
and
then
back
down
slowly
as
we
perform.
A
This
exercise
try
and
sit
up
tall
and
try
not
to
lean
back
in
your
chair.
Is
you
do
it
so
that
we
can
emphasize
the
midsection
as
well
as
our
frontal
thighs?
That's
it
bring
it
down
slowly
and
then
extend
forward.
If
you
have
enough
rain,
do
not
permit
your
foot
to
touch
the
floor
as
you
do
this
exercise.
A
If,
however,
it
proves
too
difficult
allow
your
foot
to
touch
the
floor
and
rest,
let's
do
one
more
repetition
up
and
hold,
and
down
and
now,
let's
switch
to
the
other
side,
sit
up
tall,
straighten
your
knee
and
then
back
down
slowly.
An
added
benefit
for
this
leg
exercise
called
a
leg.
Extension
would
be
to
turn
your
toes
up
toward
your
knee
as
you
perform
the
exercise.
If
you're
able
to
do
this,
you
should
feel
some
stretching
in
the
back
of
your
calf
and
maybe
even
up
into
the
back
of
your
thigh.
A
Your
abdominal
muscles,
as
well
as
your
hip
flexors,
are
working
hard
to
maintain
your
upper
thigh
in
this
position.
As
you
straighten
the
leg
up
and
hold,
and
down
last
one
straighten
that
leg
out
tighten
up
those
muscles
in
slowly
and
then
back
down
now
we'll
follow
each
strengthening
exercise
with
a
flexibility
exercise.
So
at
this
point,
I'd
like
you
to
straighten
out
your
leg,
turn
your
toes
up
toward
your
knee
relax.
A
A
A
Holding
your
breath
will
elevate
your
blood
pressure
and
we
want
to
avoid
that
then
forward
until
you
feel
some
emphasis
in
the
back
of
your
thigh,
toes
way
up
toward
your
knee
breathing
through
your
mouth
you're
looking
straight
ahead
and
your
back
is
straight
and
now
back
up
and
relax
good.
Let's
find
that
good
posture
position
back
in
the
middle
and
now
we're
going
to
work
on
our
outer
thighs,
as
well
as
our
hips.
A
So
we're
going
to
bring
our
knees
up
to
our
chest,
then
push
your
leg
out
to
the
side
and
then
pull
from
the
inner
thigh.
Is
you
bring
it
back
in
and
then
down
and
then
up
pushing
out
from
the
outer
thigh
and
hips
pulling
in
from
the
inner
thigh
and
back
down
same
principles
apply?
If
this
exercise
proves
to
be
a
little
difficult,
there
are
several
modifications
you
can
make
number
one.
A
We're
doing
these
exercises
slowly
to
eliminate
momentum
and
to
isolate
the
muscles,
pull
it
back
in
we're
going
to
prepare
one
more
remember:
try
not
to
lean
back
as
you
do.
This
try
and
stay
tight
in
the
midsection
and
the
lower
back
and
bring
it
in
and
then
down.
Slowly
now,
let's
switch
to
your
opposite
leg.
A
A
Maintain
this
position
and
back
down
and
relax.
Okay
next
exercise
is
to
emphasize
and
isolate
our
inner
thighs,
and
we
are
going
to
do
this
by
simply
crossing
our
legs
and
again,
if
you
have
had
hip
replacement
surgery,
you
may
want
to
check
with
a
doctor
before
performing
this
exercise,
we're
going
to
cross
one
leg
over
the
other
and
then
back
down.
A
This
takes
a
lot
of
emphasis
on
our
inner
fat
and
our
hip
flexor
muscles,
as
well
as
off
frontal
thighs,
to
bring
that
leg
up
crossover
and
then
back
down
at
the
same
time.
Try
and
maintain
that
good
posture,
as
we
perform
the
exercise
and
also
breathe
through
your
mouth
good
way
to
remember.
Breathing
technique
is
to
count
the
repetitions
that
forces
you
to
expel
air
on
the
way
up
and
inhale
on
the
way
back
down,
so
doing
it
slowly
and
down.
A
A
Now,
let's
bring
those
heels
up
and
down
toes
up
last
one
heels
up
down
toes
way
up
and
down
and
relax.
Okay,
these
next
several
exercises
that
will
be
performing
will
be
done
in
a
standing
position.
So
what
I'd
like
you
to
do
is
stand
up
and
move
behind
your
chair,
I'm,
going
to
place
my
chair
to
the
side
so
that
you've
got
a
better
view,
but
you
can
use
your
chair
for
support.
A
First
of
all,
I'd
like
you
to
simply
lift
one
leg
a
little
bit
and
stand
on
one
foot,
the
less
assistance
you
can
use
by
holding
the
back
rest
of
this
chair
the
better
in
this
position.
There
are
many
intrinsic
muscles
to
the
fort
and
also
ligaments
and
tendons
around
the
ankle
that
are
strengthened,
and
it's
also
good
for
your
balance.
A
The
leg
is
straight
extended
at
the
knee.
You
need
support
to
hold
on
a
little
bit.
That's
perfectly
okay,
another
thing
that
you
can
do
if
this
is
too
difficult,
even
if
you
have
to
have
your
toe
resting
on
the
floor
as
a
progression,
that's
perfectly
okay
as
well,
and
then
you
could
reach
the
point
where
maybe
you
don't
need
your
toe
anymore,
there's
also
an
isometric
contraction
going
on
in
the
in
the
front
of
your
thigh,
as
well
as
the
back
of
your
thigh
and
buttocks
as
well.
This
is
an
outstanding
exercise.
A
Ok
now,
let's
use
our
chair
for
support
again
we're
going
to
switch
the
emphasis
from
our
ankle
to
our
buttocks.
What
I'd,
like
you
to
do,
is
keep
your
legs
straight.
Look
straight
ahead.
Shoulders
remain
squared
and
just
simply
bring
your
leg
back
and
then
forward.
Now
we'll
focus
our
concentration
on
our
buttocks.
Is
we
do
this
exercise?
A
A
Another
common
mistake
on
this
exercise
is
to
lock
out
the
knee
of
the
leg
of
the
foot.
That's
on
the
floor.
You
want
to
maintain
a
slight
bend
in
that
knee
to
take
the
stress
off
the
knee
joint.
Let's
do
one
more
of
these
bring
it
back
hold
and
resist,
and
now,
let's
switch
to
the
opposite
leg.
Remember
that
knee
stays
straight
toes
are
turned
up
toward
the
knee
you're,
focusing
your
concentration
on
the
buttocks
as
you
tighten
up
that
area
and
then
back
in
slowly.
A
Try
and
keep
and
prevent
your
pelvis
and
shoulders
from
rotating,
and
you
should
be
looking
straight
ahead,
breathing
through
your
mouth,
very
good.
Let's
do
one
more
bring
it
back
and
hold
and
relax.
Okay.
This
next
exercise
will
perform
is
going
to
work.
Our
outer
thighs
and
hips
will
stay
in
the
standing
position
and
we
simply
push
our
leg
away
from
us.
Just
bring
your
leg
out
to
the
side
again,
the
knees
stay
straight
shoulders
and
hips
stay
squared.
A
A
Stay
with
it,
we're
going
to
do
a
few
more
make
sure
you've
got
that
breathing
technique
proper
last
one:
let's
push
it
out
and
hold,
and
down
slowly
and
relax
last
one
will
do
standing
is
a
semi
squat
exercise.
Our
feet
should
be
shoulder:
width
apart,
our
toes
should
be
turned
slightly
out
and
we're
just
simply
going
to
squat
down
a
little
bit
to
about
45
degrees
or
so
and
then
back
up
squat
back
down
and
then
up
slowly,
try
not
to
lock
out
your
knees.
Is
you
come
up
to
the
top?
A
A
A
As
we
now
progress
to
our
upper
bodies,
the
first
muscle
group
that
will
begin
with
on
the
upper
body
is
the
chest:
I'd
like
you
to
bring
your
arms
out
to
your
side
with
a
90
degree
angle
at
your
elbow
between
your
forearm
and
your
upper
arm.
Now
we're
going
to
bring
our
elbows
forward
and
try
and
touch
our
add
those
together
and
then
come
back
out,
bring
those
elbows
in
touch
and
squeeze
and
back
out
on
the
way
back,
try
and
get
a
good
stretch.
A
Let's
sit
up
tall,
maintain
that
good
posture
as
we
perform
this
think
about
those
chest,
muscles
you're,
trying
to
forcibly
contract
those
chest
muscles,
as
though
there
were
resistance
that
you
were
trying
to
push
forward
and
squeeze,
and
back
here
comes
the
last
one,
bring
those
elbows
forward
touch
and
back
and
now,
let's
bring
our
arms
down
to
our
side.
Let's
stretch
our
chest
muscles
and
the
way
we're
going
to
do
this
is
by
placing
our
hands
behind
our
back
and
interlocking
our
fingers.
A
So
I'll
turn
to
the
side
here,
a
little
bit,
the
fingers
are
interlaced.
The
elbows
are
straight
and
we're
trying
to
lift
our
hands
up
in
this
position.
This
stretches
not
only
our
chest
but
our
shoulders
as
well
remember
to
breathe
through
your
mouth
as
you
do
this
look
straight
ahead.
If
arthritis
is
a
problem
with
those
fingers,
you
can
try
doing
it
without
interlacing
your
fingers
and
hold
that
a
few
more
seconds
and
let's
come
forward.
A
The
next
exercise
that
will
perform
is
for
our
back
muscles.
What
I'd,
like
you
to
do,
is
bring
your
hands
together
out
front
with
a
slight
bend
in
your
elbow
and
simply
bring
your
hands
back.
Maintaining
that
bend
in
your
elbow
as
you
do
so,
and
now
slowly
forward.
Now,
let's
bring
those
hands
back
the
hand
is
pretty
much
in
a
neutral
position,
so
the
palm
is
not
up
towards
the
ceiling,
nor
is
it
down
towards
the
floor.
A
We're
trying
to
pinch
our
shoulder
blades
together
as
we
perform.
This
forward
sit
sit
up
tall,
a
couple
more:
let's
bring
it
back,
slowly,
tighten
pinch,
those
shoulder
blades
and
forward,
and
last
one
bring
it
back.
Squeeze
it
tight,
hold
it
there
and
in
and
down
and
relax
okay
stretching
exercise
for
our
back.
A
Okay,
arms
down
at
your
side,
arms
are
straight,
and
what
I'd,
like
you
to
do,
is
simply
sit
up
tall
and
bring
those
arms
extended
back
and
then
forward.
That's
it
keep
them
straight,
extend
them
back
and
hold,
and
then
forward
here
we're
working
the
muscles
in
the
of
our
upper
arm.
We're
also
working
the
muscles
in
the
back
of
our
shoulder.
A
We're
going
to
bring
it
back
slowly
and
hold
and
in
slowly
try
and
get
them
way
back,
try
and
keep
that
good
posture,
as
you
perform
the
exercise,
two
more
back
and
hold,
and
in
last
one
back
and
hold
and
end
slowly.
Ok,
now,
let's
perform
some
exercises
for
upper
arms.
What
we're
going
to
do
is
have
our
palms
facing
away
from
us
and
we're
going
to
simply
bend
at
the
elbow
joint
and
down.
Slowly
now
we
can
always
increase
the
resistance
of
these
exercises.
A
If
we
would
define
some
objects
that
we
can
comfortably
hold
in
our
hands
to
add
weight
to
the
exercise
by
keeping
our
palm
facing
away,
we
get
more
of
a
contraction
out
of
the
muscles
in
our
upper
arm.
Let's
do
two
more
up
and
down
and
last
one
bring
it
up
and
hold
and
down
and
relax.
Ok,
let's
progress
to
our
wrists
and
our
hands.
What
I'd,
like
you
to
do
is
place
your
wrists
right
on
your
knees
and
extend
your
wrists
up
and
then
back
down.
A
You
can
keep
your
hands
or
your
fingers
straight
or
you
can
bend
your
fingers
as
well.
I,
like
keeping
my
fingers
straight,
works
the
muscles
of
your
finger
extensive
as
well
as
your
wrist
extensors
in
this
position
up
and
hold
and
down
at
the
same
time
try
and
keep
your
elbows
down
on
your
thighs.
Let's
do
two
more
up
and
down
last
one
bring
it
way
up
and
down
and
hold
ok,
let's
bring
our
fingers
together
and
push
our
fingers
together.
Let's
lift
those
little
fingers
as
far
apart
as
we
can
and
down
now.
A
A
Index
finger
and
down
and
last
the
thumbs,
push
them
way
out
and
down.
Okay
palms
of
your
hands
together
in
the
praying
position.
Elbows
up
hold
this
position
is
we
stretch
out
the
forearm
and
hand
muscles
now,
let's
shake
them
out
and
relax.
We'll
conclude
this
session
with
a
deep
breath.
Let's
stay
tight
in
the
midsection
good
posture
and
we're
going
to
raise
our
arms
out
to
our
side
and
up
overhead.