Buncombe County Government, NC Exercise Classes, 26 Jul 2011

Previous Meeting

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From YouTube: Sit Stand and Move

Description

Sit Stand and Move is an exercise class geared towards seniors and beginner exercisers. This class is 45 minutes of stretching and moving assisted with a chair. Ronnie Jordan, an exercise instructor at the YWCA of Asheville, teaches exercises that can be performed either standing or sitting. She is joined by Sarah Hart, Leonard Carrier, and Elizabeth Nichols. To participate in these moves you will need a standard chair with no arms, exercise bands, weights or cans of food, and a small ball. Please consult your physician before performing any of these exercises. The creators, producers, participants or distributors of this program do not assume liability for injury or loss in connection with this exercise program and instructions within.

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My name is Ronnie and I'm going to be leading an exercise class for seniors and for people who are just beginning exercise. This is a class designed to increase our range of motion to.

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Cardio and to also increase our strength, we read over and over again that it is a combination of exercise. Healthy eating and release of stress that keeps us going and keeps us young here with me. Today are three people who are helping me in the class, then Sarah and Elizabeth off. We go let's begin by standing and March it out.

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Swing the arms.

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And count it out eight seven, six, five, four: three: two one: keeper marching and step together to the side: eight, seven: six, that's right out loud, five, four, three, two.

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Doubles here, one two, one, one, two one, two one.

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Last time, back in March to the other side, step touch here, one two, three, four, five six seven doubles here, one two, one, one, two one one more.

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Out out in in here out out back together, two.

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Out out and hold on your toes, bring the heels together and toes in and heels in and toes.

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Feet apart, ready for hamstring curls, here two three times across four three: two punch up, four three two one punch across and up and the crops won't add hands on hips.

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Four three: two one bring your legs together: hamstring curls here, eight.

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Three two one good job knee lifts here: eight five, four, two one again: eight, seven, six, five, four, three: two one leg: only eight, seven, six, five, four three two switch, eight, seven, six.

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Five: four three: two.

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One March it up plant your feet here: shoulders up and down.

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One off forward and back close them open them.

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Close them open, close open them.

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Close them bring them around and roll your shoulders back. Four three two one hands together up and around we go support yourself and side stretches.

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Up we come and other side.

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We go knees. huh I bet, support yourself, pull your tummy in and curl stretching the lower back.

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Relax answer down a little bit further.

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Back your heads up.

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And back we go walk it up, good job, let's sit and sit.

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Sitting on our chairs forward in our chairs shoulders back, you lift one leg up and support it. Underneath up, we come.

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Five: six, seven eight and out push your heel away; four: five: six: seven, eight pointer toes now your heel, toe heel, toe heel, toe heel, Circle, four, three, two one reverse four, three: two one up: two: three: four down to four other leg up.

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Five: six, seven, eight and out five six. Seven, eight and point here point here: point he'll: point: he'll circle: four: three.

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Three: two one up: two three four down two: three: while we're here cross our legs over and back over and back over and back if this is a little much just cross, your ankles.

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Now the whole leg 4.

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1 and now the toughy feet apart down, hands up, we stand up and down.

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huh Down last time up and down good job we're warmed up now, let's reach for our weight.

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1 2 3 4 4, 3, 2, 1, 1, 2, 3, 4, 4, 3, 2.

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1 we do curls from here and up two.

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Four four: three.

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One clench your feet here: I'm going to go back for four back straight back. Three four now turn them back two three, four straight back: four: three: two one and turn them.

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Two move on good job feet slightly apart legs slightly bent elbows out one two, three.

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Four: five: six, seven, eight.

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Bring the hands down start with your knees and weave straight ahead. Four four: three.

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Standing straight arms at your sides, arms to the outside lifting up and the same patterns before here we go four.

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One good job up to your shoulders and we go straight overhead. Four three two one bring them down, turn them and push them away from your forehead. Four three: two one bring them down straight up: four: three: two one, last four away from your forehead: three, two one good job: let's go back to our seats, hold the weights in front and you lift your legs and we're gonna sit down here here we go four three two touch too strong: three: to touch three: to strap three to.

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Strong last once it breathe for good job good job put these aside.

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And maybe it's time to sit, but we can say here we're using weights.

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But if weights are not available, you can do soup cans. You can use bottles anything that you have to give a little bit more resistance to this.

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Let's take a sip of water.

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Pick up the bands.

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Bands are available at the big-box stores, they're, not expensive, and they offer little resistance under the armpits loosely in the hands good job thumbs on top, and we just reached straight out four three, two one again, four three two one.

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Two, that's it one. Four three, two one.

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Last four, four: three two.

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One bring them in put them so they're pointing forward okay, you got it Elizabeth, it goes under the other arm. Under your hats, it okay hands are parallel and we go straight out. Yeah 4.

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2 1, of course we can go varying on the speed. It's go: real, slow, 4, 3.

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2 1 2 3, 4, 3 2.

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Reach back 2, 3 4. What a time are you ready off? We go.

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8 9 10, 11 12 in 1516, good, run out, palms down and cross walk and pull.

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Seven: eight eight seven, six, five flip your hands. Four three.

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Let's take the dance down, lift up our toes and put them under the arch of the feet, so they feel good and fun and.

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These gonna be done sitting first thing we'll do is cross.

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Them hit come onto your pants', and here we go. We take a step to the side and back back back out back out back.

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Other foot out two.

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Six: seven eight alternating eight seven.

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Six five four.

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One and bring them back bring the handles around and we're right by our chairs palms up and we're going to do some squats we reach back push up, come back again just students in arms. That's it push up.

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Cool one and we can.

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Sit good job all right feet out still have the bands around.

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Come up close heels down toes up and out in out in.

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In four three two one good job bend the knees, bring them up, I'm going to stand one more time and you can do it without the band feet apart and we're going to do stretching up on one side and then up on the other side. Up on.

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And the other one side.

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Come up on your toes and we loose the bands, click the band under you and sit on.

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Centered bands on the inside of our arms.

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Thums have hooked it and we're going straight up from here one two: three, four: five: six.

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Seven last one.

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Eight and put it down good job, okay, undo the vans and.

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Take them into your hand and I'm moving up on the chair sitting forward on the chair feet in front and we're going to do some canoe paddling we're going to go dipping and around dip round dip round.

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Pull the water.

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Three two one and we go around the other side. Here we go yep around two.

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Four more four, three.

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Two one good job and with the band still beveled in front, we can kayak a little bit for moving the shoulders.

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Eight seven six, ah how many through one anatomist, alrighty last one toe up. We did this toes up. Take the bands put them across the tops of your toes and bring them up and give it a little wiggle here to make sure it's firm and.

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Okay, we have the fours, which we have now at the side palms down and we can throw two.

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Eight more eight seven, what five four.

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Did we reach the other side quite possibly undo, and you can put this down for Tommy good job and probably put time to ship.

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Okay, let's stand up and just March it out one two.

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On your way, here, three four I'm.

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Going to make these steps out out back together, starting here one two back together, two three four leave with the other foot: four, three: two one change feet: two.

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Three four switch four three two.

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March it up we're going to do point your toe to the side, so it is one two three four.

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Seven switch it out. Seven, six.

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Five: four three, two March and.

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Now little forward heel digs forward heel digs here, eight seven.

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To toe point forward.

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Heel digs again 8 7 6.

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2 March it out ok you're near the back of the chair when you're standing. That's what it's here for. If we run out of balance, we've got something to look for of gear. Turn your foot. It's at right angles and monster monster, neck lifts, 1, 2, 4,.

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6 7 8 8, 7 6, five, four.

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Three: two one foot down point: the toe shoe lace up and eight seven.

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Five: three two one: eight.

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Seven: six five, four three two one bring it down feet, parallel: one more series to the leg to the side: kicking through your heel. Here we go eight.

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Six four three.

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Two one: eight seven, six, five, four three two one right and the thighs I'm going to the other side. So we have a little room and we'll start again feed it right angles: monster lifts here and eight seven, five, three two one, eight.

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Seven: six five, four.

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Three two four one toe out shoelaces at tap and up we gone eight six.

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Four three: two.

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One eight seven, six, five, four three, two one and the last one starts parallel through the heel. How do we go seven? Five.

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Three two one: seven, six, five, four three two.

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One good job while we're here, let's pick up the Bands again.

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Fold in half over the head reaching tall and we go from one side to Center other side, the center always to the center.

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Four three: two.

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One and bring them down in front of you and we twist around back to centre senator around the center to Center.

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One and while we have the bands out this way, pick them up and back shoulders back and just lift two three Oh shoulders down and back seven, eight good chap put the hands back and we'll go back to city.

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hmm Sipping sipping is a good idea. We can sip and sit.

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We can pick up the weight or you can pick up the ball I'd like to hold something at our chest now, I'm, just going to pick up a single weight and elbows are out once again come forward in the chair, heels down, legs bent toes up shoulders back and engage your tummy and we're going to go back. Four three two touch four three: two four.

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Two touch three: two: hey to touch.

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Touch three at forward and now with that in front of us: let's just go back and forth back and forth shoulders back tummy tight, three.

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Six, seven eight and.

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Up, we go good job, good job, put the weight down and knee.

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Coming up, you don't want to push your head forward, so we just hold on to the side of the your head sitting tall knees apart and we are taking opposite elbow and opposite D and letting them meet and then coming back again here we go over back well, stick with one and then switch sides after eight four three.

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One switch sides: eight seven.

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Three-Two-One good job bring it on staff.

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While we're here, let's pick up the ball.

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Sitting a little further back on the chair, have the ball in my hands and to begin with, let's do some hand, squishing 'he's here.

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Now pretend it's a jar of mayonnaise and we're going to take the lid off eight seven, six, five, four three one put the lid back on eight.

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Three-Two-One, oh here we go this side same thing, undo, seven, six, four, three, two one tighten it up: seven, six, five, four, three: two one good job: we have the ball here, hold your arm straight out and with the palms of your hand, squeeze squeeze.

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Squeeze squeeze squeeze squeeze.

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Squeeze squeeze squeeze good job.

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Bring the ball in and we're sitting, and we start the ball on one side. We go up and over our body keep your eye on the ball as it goes up and over.

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A and up and back and take the ball and put it between your feet: okay, good job. Once again, we have to sit up in the chair shouldered back forward in the chair shoulders back and we're going to lift it up. Here we go eight seven good, six.

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One take the ball and put it between your thighs shoulders. Back up, we go again. Eight.

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And take the ball. Lastly, between not at your knees, but between your knees and your hips shoulders back up week on eight seven, six, five.

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Four: three: two one, four more four, three two.

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One good job: that's not an easy exercise.

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Put the ball down: this is easier.

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Put your foot on the ball and go from heel to toe using the ball.

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And then the ball is centered on the foot as we go from side to side, I'd the side side side, sad, let's switch it out.

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We're going to rock up to the hill and back to the tow up.

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To the heel back to the top heel, oh yeah.

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Tao and the bomb in the center and how foot will go from side to side the side, side, side, side, side, side, side, two more, I side, side, side, all right, good job! Take the balls.

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Between your feet, well,.

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Then I'm bouncing pool couch here we go one.

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Two got you almost okay, Sarah all right.

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We can stand or you can sit for this one, but just take the ball and take it around and around and around I'm going down get down towards the ankle. Hello ankles then start bringing it back up. Thank you.

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Way up on the shoulders the head made the other direction on the head down down down down down good job, take the ball and return it to its place.

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ah While we're standing and again, this can be done either standing or sitting it's we're going from our heels to our toes rocking back and forth on our feet. Toes heels toes. Keep the legs bent, bring a little dip in each of us. Two three.

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Four: five: six, seven, eight.

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On your tippy toes as high as you can get and slowly bring it down and while we're here, let's stretch out our backs, keep and get it for this one or you're. Okay, you're, okay, I walked off directly behind the chair.

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Walk forward and let's go back to sitting.

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Put it behind you dead center back, oh.

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Right ah give yourself a back rub.

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If you don't want to give yourself a back rub, you can give yourself just a little fun bouncing it's quieter.

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And then holding the ball back there, let's hip walk, we lift one up and the other one. Two.

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Six: seven eight.

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Good job walk your heels out, push your heels away from you toes up and now bring your toes down stretch them.

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And up up push your heels away.

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And stretch, and one more up and stretch.

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Hold it down, walk your feet back and March flat-footed, because it feels good and when to speed it up and seal the floor.

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Oh shuttle it down.

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Good job take the ball, put it back in holder here.

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Let's get up slowly.

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We've whipped our legs and our arms core now to stretch out our legs a little bit heel down, pull up turn and face your foot hold down to it head up.

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Come on up come on other foot heel down toe up turn towards the foot. Oh.

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Come that's it for one more leg stretch.

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Take one leg and turn it in the opposite direction: take the other leg put it behind. It me down.

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Straighten your shoulders up and gently lean back a little bit and feel the stretch in that down leg. Just gently gently gently gently.

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Cup up put your legs together. The side of the chair take a hold of the chair and turn and face the back stretching your torso.

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Come around the other side.

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One leg forward: one leg behind.

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In position, gently gently gently lean back.

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Gently gently gently.

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And bring your body forward, bring your legs together at the side of the chair and turn the back of it to the back of the room.

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Release the chair and come on forward good job, very good job. Let's stand and stretch our arms point, your fingers and push your arms away from your body.

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Flip them over.

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Palms up fingers down.

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Relax your arms and give yourself a hug and go out again.

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And give yourself up.

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Comes together linked your fingers and we're going to go up.

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Maybe slight bands on one side.

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Center bring your hands down out.

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Up back to centre other shoulder up back to Center hands are still lit. My legs are slightly bent: go down stretching the hands I.

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Bring the hands up and make fists.

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For hands out thumbs, crossover to the base, thinking and hold pink, keep the cross over the base of the thumb at home and shake it out.

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And we're going to do our head and I left our neck exercises posture shoulders back, chin parallel to the floor, turn your head and look over one shoulder.

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Look down at that shoulder.

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Look down at the metal put your chin on your chest and rock your head back and forth.

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And bring your chin up and it turns to the other side.

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And looks down at that shoulder.

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Down at the metal chin up shoulders back and here to show.

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Center other side.

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Back to centre and deep breath in where you can slightly back.

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One more time off.

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The new hands down and cross. Thank you very, very much that's about what we do throughout the program. You've seen that we have taken sips of water keeping water available and taking sips is very, very important. The other things that are important are stretching prior to the exercise and stretching at the end of the exercise section which we have done here. All of the exercises that we've seen here can be done at various level. You saw a splint and Elizabeth sitting and Sara in the middle.

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You can increase the weights to make yourself stronger or you can use soup cans, as I mentioned, to to ease yourself. Some people who have had shoulder industries will have a heavy weight in one hand and a light weight than the other, and that's perfectly all right. Your body will tell you what you need to do that I believe.