City of Columbus, GA Focus on Health, 7 Feb 2016

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From YouTube: Focus on Health Ti Chi Exercise 2 07 16 20B

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Welcome back to focus on health and boy, I've had such feedback on this tai chi that maria's been doing here. I told you it would be a blessing to you and guess what, after the commercial, we're going to come back with some more good moves that marie is going to teach us see. You then have.

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You been counted in the 2020 u.s census results for georgia and columbus show that we currently lag behind national participation rates. Your participation is essential. Did you know that decisions about where to build hospitals? How to allocate emergency medical equipment like ventilators, masks and protective gear which are critical during a pandemic, are driven by the data that you and I provide to the u.s census.

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Census results affect planning funding for health care, such as medicaid, medicare, part b, state children's health insurance and the prevention and treatment of substance, abuse, census, results, influence, highway, planning and construction. They help determine how money is allocated for the head start program, snap and grants that support special education without an accurate count. We could lose much of that financial support.

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More than 675 billion dollars in federal funds are distributed to the states based on census data, the census bureau estimates, local municipalities, like columbus, will lose about fifteen hundred dollars per person per year in federal funding for every person not counted in the 2020 census. I'm asking every citizen of columbus to participate in the 2020 census. You can register online by phone or by mail visit my2020census.gov, and you can complete the process in less than five minutes. We're counting on.

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You welcome back to focus on health, hey y'all. My heart is overjoyed because I've been hearing from so many of you that love this tai chi that miss marie is doing here and it's been a benefit to you and so what we're going to do for some individuals who may not have caught on which I'm going to have marie look into this camera? Tell you a little bit about itself real quickly and about tai chi and all the things you need to remember marie.

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Hello welcome back to session two of an eight week session of tai chi for arthritis. I am marie peterson barnes, a certified tai chi instructor with river valley, regional commission area agency on aging. Our location is 710 a front avenue here in columbus. Our telephone number is.

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706-256-2610 and our web address is.

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Www.Rivervalleyaging.Org.Org tai chi is one of the most effective exercises for health of mind and body. Its essential principles includes the integration of the mind with the body: mental concentration, the smoothness of the movement and the control of breathing.

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If you are experiencing any health challenges today, prior to the workout, please contact your health care provider. Remember it's most important for you to listen to your body rest. If you become tired or if you're, experiencing shortness of breath or dizziness continue your movements only if you are comfortable move within your own comfort level, dress, with dress with comfortable clothing, loose fitting comfortable clothing as well as fitted comfortable shoes.

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We will continue session two today with our warm-up exercises and, as you may recall, we left off with session one with the warm-up exercises and the cool downs. So, as we begin any exercise, we always start with warm-ups, okay. So pops. Thank you for inviting me again. We'll start with the warm-up exercises. Okay, we're gonna, relax, have fun, concentrate and enjoy.

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And remember, as marie said last time, if you are limited in any movement when you visualize it in your mind, you get the same benefit so maria I'm going to set it up. We're going to do the warm-up actually.

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We're going to do the warm-up exercise.

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And remember a lot of us sometimes experience experiences off the ride is in our fingers. So to begin this morning, we're going to walk around we're grateful that we're here today we're grateful that the sun is shining and even if the sun wasn't shining we're, still grateful move those fingers release the tension of the arthritis for about one to two minutes prior to your warm-ups.

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Okay, feel that in your fingers feels good. Doesn't it yes now remember you're working at your own comfort level work at your own comfort level. This tai shi is a slow, smooth. Gentle exercise we're not competing with anyone else. Okay, so now we'll work, we'll work loosen up our fingers and we'll start the exercise. The warm-up exercises from the neck: okay, relax body up right, we're going to start working the neck two session, each okay gently hands up slow, smooth and gentle.

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Remember any exercise that you can't do visualize doing it and you get the same effects raise the hand slowly.

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Lower the neck gently breathe in slow, smooth and gentle turn the fingers over pretend you're pushing your chin back a gentle resistance. You can feel it push out fingers down, lowering the neck, slow, slow, slow, smooth and gentle hands up.

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Hands over pretend you're pushing your chin back a gentle resistance, push out and lower the fingers.

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Now we're still working the neck hands up lower the right hand, turn the left hand over and watch your fingers about 70 degrees or at your comfort level, at your comfort level.

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Remember, if you become tired doing any of these exercises, take a break you're working at your comfort level, tai chi is an exercise that is good for any age. You can stand or you can sit down and do it as you see pop is doing it.

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Let's do this one more time so smooth and gentle, and you can feel this you can feel you can feel the the relaxing of the muscles. Okay, now we're moving down to the shoulders. Okay, gently rotate your shoulders forward. Three times gently one.

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Two and three rotate back one two, and these are the muscles that we sometimes don't use and three we're still working the shoulders.

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If you can bend your knees very slightly. That's fine! But if you can't that's okay too, because remember you're, working your own comfort level, breathe in.

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And breathe out feels good control of breathing breathe in.

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And breathe out and when you're breathing out only if you can bend your knees only slightly when you're breathing breathe in you're standing up straight and when you're breathing out you're bending your knees slightly only if you can bend your knees breathe in feels good control of breathing. Let's do this one more time: breathe in and breathe out.

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Okay, now we're moving down to the spine, and this is something that we don't often think about stretching the spine. Okay, just imagine that your spine is a stream and you're stretching your spine from the top to the bottom. Okay and you'll feel it something we probably never think about, but when stretching that spine, when doing this warm-up exercise, you will see it palms are fancy for that energy level between the hands and between the chest and you'll see later as we get into more of the teaching push up.

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Remember, do not extend your arms. There should be a slight bend in your elbows change hands and remember if you can only push your hands up this far.

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That's okay, but visualize your hand being up just a little bit further and you develop the same effects, pretend there's a ceiling that we're pushing up and pushing down on the floor. Let's do it again.

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You feel that spine stretching yes, it feels good now hold on to that imaginary, ball hold on, don't let go hold on to that ball and we're still working the spine. If your top hand is facing your right we're, starting with the right, if your left hand is on top you're. Turning to the left, it doesn't matter which side you you start with. Okay, so returning and remember your hips is turning you're, not turning your body. This far.

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Only here only here, okay, you don't want to pull a muscle, because it's very easy to pull a muscle. So your body remember to maintain an upright position.

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Body upright and just flip the hands. When you get here, then flip the hands arms are facing all right, flip. The hands palms are still facing, and let's do this once more flip. The hands palms are still face very good.

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Now we have completed the neck. The shoulders and we've completed the spine. Now we're moving down to the hips okay.

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Watch your posture stand up straight, if possible, if you're, tired, leaning up against the chair wall or seated as thoughts doing.

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We're working the hips okay, now our hands are stretched out and when I bring my hands down, let's start, let's start. First of all, we're going to move shift our body weight to the right.

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Okay, now that the body weight is shifted to the right, bring your hands down and your heel comes out. Whenever your foot is out, your hands are back and vice versa.

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Hands are up, foot is out, hands are back, foot is out, hands up, foot back hands back foot is out. Let's do this once more hands up foot out now we're going to change we're going to change to the opposite foot, which is my right foot. So whatever foot you started on start with the opposite foot: okay, relax shift the body weight to the opposite side, ready, hands, back foot out, okay, hands up foot back and we're just moving through we're just moving through.

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You see that moving through okay, now we're still working with the hips okay. So now take the bottom left hand and remember, there's always a bend in your limbs. You don't want to stretch your lens too far.

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Your left hand is under your right elbow there's a slight bent in your arms okay, unless your palms are facing an imaginary wall. Okay, so now we're going to pretend we're pushing an imaginary wall, a gentle resistance, slow, smooth and easy push out push that wall.

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Push that imaginary wall push that imaginary wall. You can feel it. You can feel it in your arms and your shoulders and your legs and your hips change. Hands.

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Smooth and gentle touch that imaginary wall push that imaginary wall palms are facing the wall, that imaginary wall arms are slightly bent, change, hands and step out the opposite. Foot push that imaginary wall. You feel it down.

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Yes, change, hands again and push that imaginary wall, and let's do it one more time: slow, smooth and gentle. There's no rush with tai chi push all right now we're completed the hip exercise.

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Now we're going down to the knees, we're warming up the knees. Okay position, your fist gently just gently to your the side of your hips, okay, we're working the knees. So what we're doing? I'm gonna lean my body to the right, okay, step out, first put the opposite foot body upright and then out, no leaning, upright posture back lean to the opposite side.

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Balance is good plant, the foot and up back, and if you need to grab a chair wall, this exercise help builds muscle.

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If you're strong enough, you can just lift your foot and out and then the opposite side, lift your foot and out but continue to hold on to a chair wall until you get stronger in your body. Let's do it again one and we do it one more time.

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Okay, now we're still working the knees. Okay, we're still working the knees, remember to shift the body weight.

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Okay shift the body weight, I'm shifting mine to the right, I'm starting with the left foot step out with the heel first plant, the foot body upright.

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You can feel you can feel the alignment throughout your body from the shoulders all the way down plank the foot up body upright try not to lean.

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Shift the body weight plant, the foot body upright out: let's do it once more shift, the body weight plank the foot and out okay. We've completed the exercises with the neck, the shoulders, the spine, the hips the knees now we're moving down to the ankles hands on the hip.

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Slightly bend your knees only if you can only if you can't remember you're working out your comfort level, it's important to remember you're, working at your comfort level.

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So if you're tired right now, that's okay, because you can see the segment again, it will repeat again so if you're tired right now- and you feel that you need to sit down and rest for five for a minute or two minutes or five minutes whatever. That's fine, because you're working at your own comfort level, you don't want to exert yourself until you become stronger in your body and your muscles. Okay.

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So now we're going to bend our knees just slightly just slightly and remember you can't that's fine too visualize, whatever you you, your body will not allow you to do visualize that you can do it and you can develop the same effects. Okay, so now we're down to the ankles and it's heel: toe heel, toe heel, toe shift, the body weight to the opposite side, heel, toe heel, toe heel tail.

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Now we're going to turn the foot inside and out that's in out in out in out, and you can feel this in your ankles you. These are muscles that we rarely use in out in out in out very good. Have a.

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Shake well miss marie. These warm out exercises got my blood moving, my adrenaline going and everything and guess what I know all of you are feeling the exact same thing with this thai chi. This is truly a blessing and guess what we're going to come back at the other end of this and and marie is going to show us. The commencing movements see you on the other end of this commercial.

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I am a teenager, I am online. I enjoy sharing thoughts.

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Music videos, ideas.

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Will not, I will not, I will not be a victim to.

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Stalking to soliciting to predators, I.

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Will be responsible, I will be careful. I will be honest, I will be smarter, I will get my parents involved. I will protect myself.

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I will be safe, I am a teenager and I and I will not be.

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Hello, I'm isaiah hugely city manager of columbus georgia. I'm calling on you to complete the census. The 2020 census is crucial for columbus's education system census data helps to decide federal funding of school lunches teachers, special education, head start programs and child health programs spread the word to your friends and neighbors to complete the census, because, if you aren't counted, you simply won't count help shape the future of columbus's next generation. Take time today and complete the census. Welcome.

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Back to focus on health and to tai chi, miss marie you're doing an excellent job, I'm feeling really good, and so now before we start real quickly, where you're located how many classes we have and everything here take a few minutes.

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Yes again, we're located with river valley regional commission area agency on aging we're located at 710a front avenue here in columbus, georgia, our telephone number for this service, as well as other services that that the agency provide for people with disabilities and for people who are 60 years and older.

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The telephone number is 706 256-2910 and our web address is.

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Www.Rivervalleyaging.Org, looking forward to hearing from you.

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All right, we can get started on the commencing.

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Yes, yes, tai chi for arthritis, basic taishi for arthritis has six basic movements. We just completed the warm-up exercises. Remember when prior to doing any exercise, we must warm up first. So today, we've completed. This is section two. As a reminder. We just completed session two of eight week sessions, we're gonna start now with the commencement and the opening close okay.

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I'll do watch me I'll. Do the commencement and the open and close the slow movements may look simple, but it takes a lot of practice and once you practice and practice at least 20 minutes working your way up to an hour or 40 minutes or whatever is comfortable for you, then it'll start to fall into place. So we'll start with the basic movements, commencement and the opening close I'll. Do the first overall movement give you an idea of what we'll be doing.

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Okay, now we'll start with the foot movement of this exercise: okay,.

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Just watch me: the foot movement shift, the body to the right step out slightly with the left foot heel first plant body upright bring the right foot forward. Okay and we'll do this again,.

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Shift the body weight to the right step out with the heel first plant, the foot body upright bring the right foot parallel to the left.

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Let's do that again.

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Shift the body weight to the right step out with the left foot heel first plant, the foot shift, the body weight, bring the foot in parallel to the left.

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Okay, now let me turn around, so you can see it from the back.

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Okay shift the body weight to the right step out with the left foot heel first plant the foot and bring the right foot in parallel to the left I'll. Do it again.

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Shift the body weight to the right step out with the left plant, the foot step in one more time.

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Shift the body weight to the right step out left heel, first, parallel foot parallel to the left. Okay, now we'll put the arms together, we'll put the arms together and you'll, see how it comes together at the end of this session.

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Okay, arms up slow just follow me, bring the arms down in up and out. Okay watch me just watch me, I'm bringing my arms up and, let's imagine a? U a capital? U bring the arms down to the right side of that capital? U that capital? U curves at the bottom, so you're bringing the arms to the bottom of that? U you're, bringing the arms up above your breath to the right side. Remember that you and then out!

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Okay! Let's do that! One again! Just watch me just watch me.

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My arms are up.

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This is the commencing.

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My arms are down that imaginary? U to the right side of that! Imaginary! U, then, that u curves at the bottom, you see how it curves and then it comes up to the opposite side, the left side of that? U and then out.

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Okay, let's see if I can explain to you in a better way. Remember that imaginary ball, that we did at the beginning of the warm up. Okay, let's pretend we have an imaginary ball. Let's pretend we have an imaginary ball, and this this will hopefully help you understand.

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Someone has given me imaginary ball. This is my imaginary ball, I'm holding the ball and then all of a sudden I saw it decide. Well, you know what I'm gonna give this ball back to you. Okay, I have the imaginary ball. You just gave it to me, okay, but then I decide I want to give it back to you. So thank you very much for that. Imagine for that ball, but I'm gonna return it to you. Okay, so that's the idea of up for the commencement and down that imaginary you.

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If that helps you, because we we learn on different levels and that's fine, okay,.

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Okay, so follow me, follow me: we're not moving the lit we're not moving the feet yet, except the hands are up.

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That imaginary, u come down the right side. Curves at the bottom come up the right side and it pushes out okay, okay! Now, let's do this together. Let's do it together.

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Commence hands up, slow, smooth and gentle hands down. Only if you can bend your knees slightly, if not remember, you're working your own comfort level ends up and push out.

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Okay I'll turn to the side. Let's do it again: hands up slow, smooth and gentle hands down curves up above your chest and out. Okay, now we're going to add something too we're going to add something to the commencement.

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Remember we're going to do the commencement and the opening close once we do all that, because we started with the foot. We started with the feet, so we'll put everything together.

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If you can remember the beginning of the overall movement, the commencement and the opening close at the end, we'll put this all together and you'll get a better idea.

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Now, let's, let's do it, let's do it together, hands up.

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Hands down, remember that imaginary! U up above the chest, push out! Okay!

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Now, remember the we started with the foot, we're going to tie the foot we're going to try, tie the feet into the commencement okay we're going to we're going to we're going to tie the feet into the commencement just watch me just watch me just watch.

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And now we're coming with the opening close open, breathe in close, breathe out.

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Now, when we pull when we stopped when we stopped here with the last commitment when I pushed out just watch me, I came up here.

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And I came down and I came up again and I pushed out palms are facing arms are facing, and you remember when I pushed out the the next movement is the opening close. So I bring my hands back.

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Fingers are upright if possible, but if you can't push your fingers up, that's fine too, because remember you're working at your own comfort level, your palm should be parallel to your head, not not past your shoulders. So when I brought my fingers back, my my arms are up. Okay parts are facing, fingers are up, so I'm breathing in open, breathing out close okay.

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Let's do that again: breathe in open, breathe out close one more time, breathe in and breathe out. Okay,.

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So now, let's, let's- let's- let's just let's, follow me I'll- do it from the back. Let's we're going to do everything from the commencement to the opening close and don't worry, don't worry, you say you're, not getting it right. Now! That's! Okay! You have time to practice before our next session. You can revisit this on youtube, as well as the cccg tv uh to uh youtube, as well as the river valley regional commission area agency on aging youtube. So you have plenty of time just to review it.

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If there's something you don't understand or you can call me at 256-706-256-2910, if you have any questions, okay,.

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Let's do remember that imaginary, you push out now with the left foot here. First step in parallel now bring the hands back fingers upright, if possible, okay, open, breathe in close, breathe out and close the form.

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Okay and I'll. Do it we'll do it together? While I face you, okay,.

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Follow me slow, smooth and gentle.

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Shift the body like remember to shift the body weight step out heel first bring the right foot in parallel, breathe in breathe out and close the form.

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Okay feel good about that. All right, that's the commencement and the open and close practice practice practice. Remember if there are some things, you feel that you cannot do just visualize it just visualize that you're doing it and you develop the same effects. Okay,.

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Watch me, I'm pretty. I've put everything together ends up shift the body weight step out with the heel first plant, the left foot bring the right foot in bring the fingers back, breathe in open and breathe out close and close the form.

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Okay out turn back okay.

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Hands down shift your body weight, step out, breathe in breathe, out, open and close and close the form okay. So after after remember, after doing any exercises, there's a cool dog down process. Okay, so.

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We're going to go through the cooldown.

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You want to go ahead and do that now. Okay, so we've completed the commencement and the opening close now we're gonna do the cooldown okay and remember whenever you feel tired, take a break. It's okay, you're working at your own comfort level, okay,.

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You're gonna tap each thigh three times and if you can't lift your legs that side just tap it just slightly: okay, okay, now position your body body, upright, breathe in and breathe out, breathe in and breathe out, and if you can stand on your toes, breathe in and breathe out, and now we do the other cooldown, as we did at the beginning of the workshop, breathe in and breathe out, breathe in and breathe out one more time breathe in and breathe out.

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Thank you so much for participating. We look forward to seeing you next time time and remember to practice practice practice visualize the things you cannot do, take a break and rest and have fun mental concentration and enjoy. Thank you so much very much.

A

And that is the second, the second class that marie has given, and let me just tell you this uh tai chi is just so good. I have generalized arthritis and I do the exercises took the complete class and the concept, and I, before I go I'd like to thank um the mayor. Honorable mayor skip henderson the city manager, isaiah hughley, mr mike king, he's the producer and bruce lee for allowing this program focus on health and the young lady.

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You cannot see her she's on the other end of the camera yell, your name, please tiara, for uh for the camera.

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This here is so beneficial and it also relieves stress: we've gotten so much feedback from this program, because there's something it's a pro: it's an exercise that everybody can do unseated and so we're allowing a week in between to produce and mike said, is he gave a real gem to allow everybody two weeks to review. I'm gonna give that credit marie to mike king for doing. Let's give mike a hand here.

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So all that- and so it gives you a week actually two weeks to practice the exercises and he's been kind enough to run it at least twice a day. One time I thought he ran it three times, and so I appreciate it and so until next time practice it at your own speed, your own comfort level and, as the lady told me in walmart, she said pops.

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I can't do all of them, but I visualize it because miss marie said, if you visualize it, it does the same effect and it's true, and so until next time, which will be the 30th when we'll be here, please be good and kind to yourself. You know why, because god loves you, bye, bye,.

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