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From YouTube: Exercise Buddy episode 3
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
scavangeli.
I
hope
you'll
enjoy
me
for
the
next
25
minutes
for
an
exercise
program.
That's
designed
to
improve
your
strength
and
muscular
endurance.
It's
also
designed
to
increase
your
flexibility
as
well
as
improve
bone
density
and
firm
and
tone
your
muscles
to
begin
with.
Let's
discuss
proper
posture
when
we're
in
a
city
in
a
seated
position,
it's
important
that
we
sit
up
tall
with
our
shoulders
directly
under
our
ears
and
our
hips
directly
under
our
shoulders.
A
A
Let's
sit
up
straight
and
bring
our
knee
up
to
our
chest
and
then
straighten
out
our
leg,
pull
our
knee
in
and
then
back
down
to
the
floor,
so
we're
coming
up
then
out
then
in
and
down.
That's
it
pulling
the
knee
up
to
the
chest,
straightening
out
the
leg
pulling
back
in
and
then
down
slowly
the
muscles
that
we're
strengthening
are
our
hip
flexors
the
muscles
in
our
frontal
thigh,
a
back
of
our
thigh,
and
then
we
slowly
come
back
down
if
these
exercises
prove
too
difficult.
A
A
A
Okay
straighten
out
our
leg,
toe
up
towards
our
knee
and
then
gently
bend
forward
until
you
feel
a
stretch
in
the
back
of
your
thigh
hold
this
position.
While
we
breathe
through
our
mouths
pull
those
toes
way
up
toward
your
knee
should
be
looking
straight
ahead
and
your
lower
back
should
be
straight
now.
Let's
pull
back
and
switch
to
the
other
leg.
A
Relax
your
thigh
toe
up
toward
your
knee
bend
forward,
slowly,
looking
straight
ahead
and
the
low
back
is
straight
as
we
breathe
through
our
mouth:
try
and
relax.
This
is
a
flexibility
exercise
primarily
for
the
muscles.
In
the
back
of
our
thigh
and
the
back
of
our
lower
leg,
now
up
slowly
straighten
out
your
leg
again,
this
time,
we'll
perform
a
strengthening
exercise
for
our
lower
body
and
we're
going
to
pull
that
leg
straight
up.
A
We
want
to
perform
these
repetitions
slowly
as
we
perform
the
repetition
slowly
and
hold
at
the
beginning
and
at
the
end
of
each
movement
we
help
reduce
any
momentum
involved,
which
in
turn
isolates
the
muscles
that
we're
conditioning,
let's
do
one
more
repetition
and
we'll
switch
to
the
other
leg
down
slowly
and
back
in
now,
switch
to
the
other
leg.
Leg
is
straight
and
up
and
down
nice
and
easy
focus.
A
Your
concentration
on
the
muscles
that
are
involved
in
this
particular
exercise,
the
muscles
of
the
frontal
thigh,
as
well
as
the
hips,
the
hip
flexor
muscles,
are
used
to
pull
our
leg
up
and
then
they're
also
used
to
resist
the
leg.
As
it
comes
back
down,
it's
important
to
focus
your
concentration
on
these
muscles
as
we
perform
the
exercise
and
attempt
to
forcibly
contract
these
muscles
one
more
down
slowly
and
bring
it
up
and
hold,
and
down
and
relax.
A
A
A
A
A
You
want
to
try
and
maintain
this
good
posture
as
we
press
forward
and
strengthen
the
muscles
of
our
lower
back
and
abdominals
and
actually
not
lean
back
as
we
perform
this
exercise
now
again.
If
that
is
too
difficult,
and
you
find
yourself
having
to
lean
back,
it
may
be
best
if
you
scoot
back
and
slide
your
back
against
the
support
of
the
chair
for
assistance
and
eventually
progress
to
where
you're
able
to
perform
the
exercise
in
this
manner.
A
A
A
What
I'd
like
you
to
do
is
raise
up
on
your
heels
as
high
as
you
can,
while
your
knees
are
bent
and
then
slowly
allow
your
heels
back
down
and
then
elevate
your
toes
up
toward
your
knee
and
then
switch
to
the
heels
and
then
back
down
elevate.
The
toes
up
to
the
knee
back
down
way
up,
tighten
up
those
calves
as
the
heels
raise
then
tighten
up
the
front
part
of
your
lower
leg.
A
The
exact
same
manner
is
when
we
squeeze
our
knees,
together
with
the
ball
in
between
our
knees.
Only
this
time
we're
strengthening
the
muscles
of
our
chest,
so
we
press
in
and
hold
and
then
out
slowly
stay
with.
It
really
focus
your
concentration
on
the
muscles
of
your
chest,
you're
trying
to
isolate
those
and
emphasize
those
and
relax
other
muscles
as
you
squeeze
and
resist.
A
Let's
do
one
more
exercise
or
one
more
repetition,
as
we
press
in
and
hold
and
out
and
relax
good
job.
Okay,
we
can
put
the
squeeze
ball
down
and
we
go
back
to
the
dyna
band.
Actually,
I'm
going
to
grab
a
different
color.
This
time
you
can
see.
I
have
a
blue
dyna
band
here,
which
has
a
little
more
resistance
and
I'm
actually
going
to
take
this
dyna
band
and
put
it
behind
my
back
and
then
slide
it
up
under
my
arms.
A
Now
in
this
position,
the
muscles
we're
going
to
emphasize
are
once
again
the
chest.
Your
elbows
should
be
high
parallel
to
the
floor
and
we're
going
to
press
forward
actually
crossing
our
hands
as
we
come
out
front
with
our
elbows
straight
and
then
coming
back
slowly
to
get
a
good
stretch.
Now
we're
going
to
press
forward
crossing
our
hands,
you
should
really
feel
the
muscles
tighten
up
in
the
chest
in
the
front
part
of
your
shoulders,
as
well
as
your
arms
as
you
perform.
A
This
exercise
back
slowly
stay
with
it
squeeze
and
resist,
try
and
determine
the
appropriate
color
dyna
band
or
the
appropriate
resistance
level
that
you
need
and
then
over
time.
As
your
muscles
strengthen
as
your
endurance
improves,
you
can
increase
in
tension
and
select
a
dyna
band
that
has
more
resistance.
A
We'll
do
one
more
repetition,
that's
it!
Let's
perform
the
last
rep
press
forward,
tighten
up
those
chest
muscles
back
slowly
and
relax.
Okay
next
thing,
I'd
like
to
condition
the
muscles
of
our
back
and
once
again
we're
going
to
use
the
dynaband
we're
going
to
hook
this
dyna
band
around
our
foot.
Much
as
we
did
in
the
same
manner
when
we
did
the
leg
press.
A
A
So
as
we
pull
the
muscles
in
our
back
are
involved
and
as
you
notice,
the
last
exercise
we
performed
when
the
dyna
band
was
under
our
arms.
We
pushed
and
the
pushing
motion
involved
our
chest
here,
we're
doing
the
exact
opposite
pulling
for
our
back
you're
trying
to
squeeze
your
shoulder
blades
together.
As
you
pull
back,
there's
no
momentum
involved.
A
If
you
have
had
any
rotator
cuff
problems
in
the
past,
you
may
want
to
check
with
your
physician
before
performing
any
overhead
exercises,
so
we'll
elevate,
the
dyna
band
overhead
and
then
we'll
bring
our
arms
down
to
our
side
and
then
up
slowly
notice.
When
I
come
up
to
the
top,
I
keep
tension
on
the
dyna
band.
We
come
down
and
hold.
There
should
be
a
slight
bend
in
the
elbow,
don't
want
to
lock
out
the
elbows
and
we're
keeping
tension
on
the
dyna
band.
This
would
be
resisting
tension.
A
So
we
improve
our
conditioning
levels
and
back
and
down
and
up
one
more
keep
that
tension
on
the
band
breathe
through
your
mouth
good
posture.
I
know,
there's
a
lot
to
think
about
focus
on
those
back
muscles
and
relax.
Okay,
let's
bring
the
dyna
band
back
down
this
time,
we're
going
to
step
on
the
dynavan.
A
It
also
proves
to
be
a
little
better
grip
to
hold
on
to
when
you
have
it
tied
for
our
shoulders.
We
will
simply
bring
our
arm
out
to
our
side
and
then
back
in
that's
it
and
then
back
out
to
our
side
and
back
down
now,
there's
a
number
of
different
positions
that
you
can
hold
your
hand
to
stimulate
different
muscles
as
you
perform
this
exercise.
If
I
turn
my
palm
down
towards
the
floor,
I
work
more
my
deltoid.
A
A
A
A
Strengthening
the
upper
back
and
neck
muscles
really
feel
those
muscles
resisting,
as
you
come
back
down
way
up
and
hold,
and
down
two
more
up
and
hold
and
down
last
one.
Let's
bring
it
way
up
and
down.
Okay,
our
neck
muscles
are
next
particularly
the
front
of
the
neck
and
the
back
of
the
neck
as
we
bring
our
chin
down
towards
our
chest
and
then
slowly
back
up
and
look
up
towards
the
ceiling
and
then
chin
down
to
the
chest.
A
A
A
And
now
reach
behind
your
back
and
now
bring
your
arm
up
behind
your
back,
bringing
that
thumb
up
towards
your
neck
as
high
as
you
can,
and
back
down,
I'm
going
to
grab
the
dyna
band
again
and
perform
an
exercise
called
the
rotator
cuff
exercise.
I'd
like
you
to
just
hold
the
dyna
band
in
your
hand
like
so
prevent
your
elbow
from
coming
all
the
way
into
your
side,
keep
it
out
a
little
bit
and
just
bring
the
band
out
like
so.
A
As
we
age,
our
rotator
cuff,
has
a
tendency
to
deteriorate
also
the
exercises
that
we
perform
really
don't
place
any
emphasis
on
the
rotator
cuff
muscles.
So
it's
important
to
isolate
that
muscle
group
with
an
external
rotation
exercise
such
as
this.
Let's
do
one
more
and
then
we'll
switch
to
the
opposite
side,
so
we're
holding
the
dyna
band
in
our
hand
like
so
and
we're
pulling
out
so
there's
a
90
degree
angle
at
the
elbow.
A
The
forearm
is
parallel
to
the
floor.
The
upper
arm
is
perpendicular
to
the
floor
and
we
slim
simply
pull
out
not
allowing
our
elbow
to
stay
tucked
in
to
our
side
the
whole
time.
So,
there's
a
little
bit
of
space
between
the
elbow
and
your
side,
one
more
repetition,
push
it
out
and
in
and
down,
and
we
have
a
bicep
exercise
that
I'd
like
to
perform.
A
A
A
A
Now
I'd
like
you
to
bring
your
little
finger
towards
your
thumb
in
this
manner
and
then
bring
them
apart
little
finger
in
believe
it
or
not.
There
are
several
muscles
involved
in
the
motion
of
the
little
finger
as
you
come
across
to
meet
the
thumb,
so
we're
actually
working
on
about
six
or
eight
intrinsic
muscles
to
the
hand
as
we
perform
this
exercise.
A
Okay,
now,
let's
open
that
hand
way
up,
let's
squeeze
down
and
make
a
fist
open
up
squeeze
down
and
make
a
fist
last
one
open
up
squeeze
and
make
a
fist
and
shake
it
out
and
relax.
Okay.
Let's
conclude
this
session
with
good
posture
and
we're
going
to
do
one
deep
breath
as
we
bring
our
arms
out
up
to
us
our
side
and
up
overhead.