So welcome to kind of our first exercise video,
we are all students of physical therapy,
and we're gonna just be guiding you through
some light exercises.
Really just trying to get you guys up
and moving a little bit.
The good news is you've already done the hardest step,
you've shown up.
The rest of it is all a nice downhill ride from there.
So what we're gonna kind of be looking at
is a nice, easy warmup.
We're gonna do leg strengthening.
We're gonna do arm strengthening.
Gonna work on balance a little bit,
and then we'll just cool down.
We're gonna have three different ways you can do it.
You are the only person who can hear
what your body is telling you.
So listen to your body.
If you're doing the more easy version and it feels too easy,
come try the middle version.
If that feels too much, go right back.
This is about you getting the most out of it
that you can get.
So Grace here, will be the easier seated version.
Jeff will be kind of our more middle ground.
So if you're gonna be doing a lot of middle stuff,
I would suggest being at a counter, probably the easiest.
And then Jane is our more advanced.
Really, it comes down to balance.
If you're comfortable on your feet, you can be here,
but again, mix and match.
If one feels easy, you can be at the counter for it,
and then go back to your seat for the other one.
Really listen to your body.
As far as water, we're gonna do some circuit training.
Feel free to pause the video at any point,
make sure you're drinking throughout this.
And if it's your first time watching the video,
the first time through the circuit,
we're gonna go through each one, three times.
So the first time through you can just be watching,
get a sense of what the exercises are
and join in on the second and third round.
If you are a pro, you've already done this with us once,
you can jump right in from the start
and we'll be good to go.
So the first thing we're gonna do
is some nice, easy warmups.
So we're gonna do each one for 30 seconds,
and then we're gonna switch to the other.
So you're gonna hear the bell ding three times,
when it's time to switch to the next one.
And again, for the first time,
if you haven't done this before, you can just watch
and I'll kind of explain what we're doing.
So the first thing we're gonna do is just marching.
So you'll be marching in place.
And then we'll do some, think of snow angels
for the second one.
(bells dinging) So those are our two exercises.
So we'll go ahead and we'll start marching now.
So if you want an easier kind of nice ease into the warm up,
you can do it seated, just bringing those knees up off.
Try to clear the floor as much as you can with your feet.
Middle version here, same thing.
You're at a counter.
Just bringing those knees up to about hip height.
And you're really trying to keep the upper body stable as
the lower body is moving.
So three, two, one, (bell dinging)
and now we'll switch to the arm circuit.
So same movement across all three.
It is just where you are.
So if you want to do it seated, that's completely fine.
We're looking at the upper arms right now.
We want to get them moving.
And then our other two options are both kind of just
standing doing the same thing.
If you can't get your arms all the way up
like these guys can, that's fine.
Just come up to where you're comfortable and back down.
We wanna get him as high as we can,
but not to the point of discomfort.
Okay, and... (bell dinging)
We'll cycle back to marching again.
Now you've kind of got the feel of it on the first round.
If you're comfortable enough, letting go of the counter.
You can do what Jane was doing here.
Getting the arms involved in the movement
is really gonna help kind of bring up that
breathing right a little bit,
get the heart working a little harder.
So if you're comfortable with that
on these second and third ones, that's where we would go.
Five more seconds of the marching here.
(feet stamping) (bell dinging)
Good, and we're back to the upper arms.
Good.
So as you're doing these,
really get a feel for how your arms are moving.
One thing we want to avoid, and Jeff can demonstrate this,
is you don't want your shoulders coming up to your ears
as you're going to the top.
So you can see he's got nice distance
between his ear and his shoulders.
Really have that movement come from the arms,
and don't height (bell dinging) all the way up.
Okay, last round of marching.
(feet stamping) Good.
If you're starting to feel a little bit out of breath
at this point, that's okay.
We're trying to push into that kind of
highest place we can be.
If you want to take a break,
you can sit out any of these circuits that you want.
Good, five more seconds here.
(bell dinging) And perfect.
We're ending on the arms. Let's go last time through.
Good.
And again, take stock.
You did something for yourself today.
You showed up, you're putting in work,
and you'll feel better for it at the end, I promise.
You might not like me in the middle,
but you'll like me at the end. (laughing)
10 more seconds here.
Good. Three, two, and one.
[Computer] Activity completed.
Good, relax, take a breath, get some water,
and we'll come back and strengthen legs in a little bit.
Okay. So now that we're warmed up,
we're gonna do a little bit of leg strengthening.
So we're gonna focus on the legs with this circuit.
So we're gonna do three leg exercises,
same format as the first one.
So this is your first time watching again,
just kind of watch us go through the first round,
get a feel for it, and then join in second and third time.
So when you hear the ding, we'll get going.
We're gonna start with the calf raises. (bell dinging)
So we'll get going now.
As you can see again, we have Grace,
just a nice seated calf raise.
Think about bringing the heels up and getting as much weight
as you can through those toes.
Even giving a little bit of pushback down into the ground,
if you really want to feel those muscles turned on.
Jeff's doing the same thing,
getting all of that weight up into the toes,
getting the heels off of the ground,
keeping his hands on the counter,
just so he has that little bit of stability there.
Okay, and when we're ready in a few seconds, we'll switch.
(bell dinging) And now we're gonna work on
kind of those outer pit muscles.
So seated here, what Grace is doing is picking up that leg,
opening out to the side.
Think about your toes kind of pointing towards
the wall on the side of you.
And then lifting and coming right back
into straight in front and switching to the other leg.
With Jeff standing now at the counter,
you can have both hands, one hand like Jeff is doing,
whichever you prefer,
and you really want to keep that leg straight,
bring it up and out. (bell dinging)
Okay. So now we'll go into some sitting exercises.
So this is really gonna work on the whole leg.
So what Grace is doing again here at this easier level.
Just lean forward,
get that weight into the muscles of the leg,
let them feel it.
And then rock right back into the seat.
If you're feeling a little confident with that,
it's a little too easy.
Come out, maybe six, eight inches out of the chair
and then let yourself lower back down.
Can have your hands either on your knees, (bell dinging)
on an armrest, whatever you're more comfortable with.
Okay, so let's go back to the calf raises now.
And if you're feeling comfortable at the counter
and you want to go to the more advanced version,
you can kind of just be free standing.
And then as you're coming up,
think about shifting more of the weight
into one of the two legs as you lower down.
So you're coming up, putting more weight through one,
and kind of slowly lowering yourself back down.
Again, we're listening to our bodies.
You're finding what feels good for you (bell dinging),
and we'll go back into the abduction. Perfect.
Good. So Jane's working a little bit of balance
over on the more advanced side of this.
Again, you don't have to necessarily come up.
Jane is an incredibly flexible person.
I am not either.
If you're getting to just here and back, that's okay,
we're doing what we can
and we're getting the most out of it.
So we'll keep doing these for about five more seconds.
(bell dinging) Good.
And we'll go back to our chairs for this next circuit.
So again, if you are feeling comfortable here
and you're feeling comfortable here
and you want to really equip yourself,
we can come over and you see Jane has her arms crossed now.
So what this is doing is she can't use those arms
to really push and swing up.
So the legs are having to do all of the work.
You can do a mixture of these two.
If you want to start with your arms
and then cross 'em and finish,
whatever (bell dinging) you're feeling.
So we'll go through our last round.
We'll start with the calf raises again.
Perfect, and if you're feeling a little sore at this point,
that's expected,
we just kind of put your legs through a lot of stress.
Soreness is okay.
If you're feeling any sharp pain or you're starting to feel
like it's really tightening up on you,
sitting out a circuit is fine.
Doing two is better than doing none.
So we got a few more seconds here
and we'll go back into the abductions.
(bell dinging) Good.
So a tendency for this one
is to really let your body collapse.
So I'll step in here for a second.
We don't wanna bend towards the leg.
Think about chest straight up leg to the side.
Especially as you get into the two standing ones.
It's easy to let that side collapse in.
So try to be as straight up as you can,
as the leg does the work.
Okay, few seconds here.
And we'll be on our last round.
(bell dinging)
This is the last sit to stands at this point,
I'm sure you're tired.
Really try to push through if you can.
This is when it counts the most, okay.
Feel those muscles, they've been doing work.
They'll be talking to you a little bit,
but you can tell 'em how much they can do.
Good. 10 more seconds.
You're doing great.
Good. Try to keep from swinging too much out.
[Computer] Activity completed.
Perfect. And we are all set.
So go ahead, grab water,
take a little bit of a break and we'll do the arms next.
Okay. So now that you've gotten water,
we're going to hit the arms, give the legs a break.
They've done their part.
So the first thing we're gonna do is kind of a bicep curl,
and a pushup.
Then we're gonna work on some mobility,
get the upper body moving a little bit,
and then we'll work on the other side of the arm.
So are we ready, guys?
All right. (bell dinging)
So with the curl press up, what Grace is doing here.
You want to bring your elbows all the way down,
straighten out the arm and then come up
and then just push out away from you.
So it's not necessarily as overhead as Jeff is doing.
When you feel comfortable here, after you do that curl up,
you're gonna push the arms up overhead,
kind of reach towards the ceiling and then come back down
and be straight down.
Really make sure you're bending the elbows in the middle,
(bell dinging) not going straight up.
Okay. And then for kind of some mobility stuff,
what you're gonna do here, starting with Grace,
bringing that arm out at maybe a 45 degree angle,
you don't need to go all the way straight
and just reaching with the other arm.
Really trying to run your fingers
along the length of your own arm
and let that spine move a little bit.
So we got about five seconds here,
and then we'll get back (bell dinging) in the seats.
Perfect.
So now we've kind of already done the front of the arm.
So this one is to get the back of the arm.
Grace might be a little hard to see on the camera,
but you're just, you're in the seat
and you're straightening out those arms,
pushing down against the seat,
taking some of your body weight into your arms
and lifting up off the chair a little bit.
When you're comfortable with that,
you can move a little bit forward on the chair
and try to hold yourself up
and get a little bit of a dip (bell dinging)
just past the chair, right.
Okay, so now we'll go back to the curl press ups.
Looking a little bit more at Jeff.
You can see he's bending at the elbows straightening,
bend at the elbows up overhead,
back and is slowly lowering down.
Now, if you're feeling comfortable here
and it feels like this isn't doing much for you
all we're doing over here, same exact movement.
We're just adding weight.
Start at one pound,
or if you don't have weights, (bell dinging)
small can of soup.
Okay, so the last one back into that mobility work again.
All Jeff is doing here is standing.
The difference between him and Grace
is you really want to get those arms straight.
Think about making a tee with your body.
And as he reaches across
touching the shoulder on the same side
and then running all the way across his chest
and out along that arm,
touching the palm of his hand,
and running it all the way back. (bell dinging)
Okay, back to the tricep exercises.
And if you're to the point that you're feeling pretty good
with what we've seen in the middle here,
and you want to challenge yourself,
you can do the same thing
coming all the way out past the chair
and lowering until your elbows are at about
a 90 degree angle.
So you want a nice 90 and then pushing back up to straight.
And if you can't do this for the full time,
you can do this for 15 seconds and then switch to over here,
(bell dinging) whatever works for you.
Okay, so we're back to the press-ups one more time.
Good.
So as I was saying last time,
a small can of soup can work for this.
And if you want, buy bigger cans of soup,
or if you have weights that's a little bit better,
but soup works too (laughing).
Good. And again, if you're starting to feel
those arms being a little sore,
that's a good thing at this point.
We want them to be working.
The point is to get them working. (bell dinging)
Okay? So for the mobility,
if you're pretty comfortable with what Jeff is doing
and you want to keep challenging that mobility,
what Jane is doing is instead of making that tee,
you're gonna kind of reach behind yourself a little bit
and then do the same motion.
So you can see she's turning here already
and then bringing that other arm to her forearm.
This is all just about getting that spine moving.
We don't want it tightening up.
That's gonna give us (bell dinging)
a lot of functional strength.
So last round for the triceps.
Good.
And maybe you started in the middle and at this point
you are doing this, whatever works for you.
I really wanna stress that.
We can't hear what your body is telling you, but you can.
So listen to that and get what you can out of this.
Good. About five more seconds here,
and then your arms have done their job.
(bell dinging) Perfect.
So we'll do a little bit of balance work
and then we're already to the cool down.
Told you you'd like me by the end.
Okay, so our last circuit.
So we've worked legs, we've worked arms.
Now we want to challenge the balance a little bit.
So for all of these across each one,
if you want something in front of you to hold onto,
it's always a good idea.
Try to use it as little as you need to,
but if you need to, you want it there.
So the first one we're gonna do is kind of a more static.
Like you're not moving as much.
Kind of shifting back and forth.
And then we're gonna start thinking about forward,
which we're gonna use a lot when we're walking
or going upstairs or anything like that.
(bell dinging) So I'll explain it as we get started.
What Grace is doing here is just simple.
Trying to shift your weight from being a nice seated central
over onto one side,
getting this hip completely off of the chair,
hold there for a few seconds
and then let yourself lower back down.
This is gonna do the same thing as the other two.
So this is where you're comfortable,
we definitely wanna start here,
especially with balance stuff.
Try to hold each side for about three seconds
and control the way back. (bell dinging)
Okay. So the next one, we're gonna start
thinking about balance when we're moving forward.
So this, again, this is when we're walking.
What Grace is doing.
You know, the angling might be a little hard to see,
but you're just standing normal stance.
You want your feet about the same width as your shoulders
and just shift some weight up onto your toes
and then come back onto a normal stance.
If you want, again,
definitely have something in front of you.
You can see grace has a chair in front of her.
The counter works, something to have your hands on.
(bell dinging)
Okay. So now looking at what Jeff is doing.
Again, I would have a table, a chair,
something on either side of you,
'cause you're gonna be shifting both ways
and you can see he's just putting all of his weight
onto one foot,
kind of keeping the toes of the other one on the ground
in case you need it.
And then just coming back to center again,
trying to hold each side for about three seconds.
Good, a few more seconds here.
(bell dinging) Perfect.
So now we're going back into that forward shift.
Again, I know it's hard to see,
but what Jeff is doing with his feet here is,
is he's kind of staggering them.
So if you look at my hands,
you want the inside of this heel
to be on the inside of these toes.
So you have a nice little staggered stance there
and you're still just shifting that weight forward
and coming back, trying to hold forward for three seconds,
give yourself three seconds off.
(bell dinging) And, again, counter in front of you.
Okay, so back to the single leg stuff.
Going side to side.
If you're feeling comfortable with these two
and you want to challenge that balance,
you can see Jane here
picking one of those feet completely up off,
holding it for three or so seconds
lowering back down and doing the other one.
Always, always have something on either side of you
for this, or if you want to do it in the corner
so that if you start to lose your balance backwards,
you've got a nice wall there. (bell dinging)
And then for this one,
what Jane is doing is,
is instead of having those feet overlapping,
she's got them like this.
So the heel of this foot is in the front of the other foot
and you're still just doing that same shift forward and back
holding forward for three seconds.
And you want to be alternating with this one,
which foot is in front.
So don't always do the right foot in front,
do right one circuit left the next or do it day by day.
Whichever feels better for you. (bell dinging)
And there you go. That's balance.
We got the cool down and then you guys are free to go.
Okay, so we're just gonna cool down.
And then we are all set for today.
So we're gonna do some stretching,
both for the legs and for that upper body.
So we're gonna start with the legs.
We've got our three difficulty levels per usual.
So as we stretch the back of the leg,
you can see what Grace is doing
is just straightening out one leg,
sliding that heel as far up the floor as you can,
and then leaning forward if you want to feel it.
You should feel it right in the back of that leg.
And we'll go ahead and switch it to the other side
at the midway point.
And again, with Grace,
what you want to focus on doing is hinging at that hip.
So the heel and the knee are both straight.
Think about getting the heel as far away from you as you can
and then just leaning forward.
So now for the upper body stretch,
what we are gonna do is kind of reach over to one side,
as far as is comfortable.
So with Grace, again,
we're still in that nice, safe, seated position,
and we're just putting one hand up and leaning.
So now we'll switch to the other way.
And again, really think about opening up
this one side of your body
and bringing your ribs towards your hip on the other side.
Okay, so we'll stretch the legs again,
just doing that same stretch.
So with the Jeff, you're gonna be standing,
doing the same thing,
heal across the floor, hinging at the hips.
If you're comfortable here,
what Jane is doing is just reaching,
and you two can switch sides there for 15 seconds.
What Jane is doing here is just reaching forward
in a nice, long seated position.
Still thinking about heels to the other side of the room
and then just reaching towards them
as far as you can comfortably go.
These should feel good.
Okay. So the last one we're gonna do is that same arm one.
Good. Jeff is just in a standing position now.
Still trying to open this side up,
using this arm for support as he needs
and we'll switch to the other side.
And Jane just has both arms moving.
That really lets that side open up
and gets those muscles to relax
and kind of lengthen a little bit for you.
Good. Okay.
So now we'll just relax for a second.
And as weird as it sounds,
I want you to take a moment
to focus on how you're breathing.
We just did a pretty hard workout.
So we want to kind of check in with ourselves.
So I want you to think about breathing in through your nose,
holding that breath,
and then slowly letting it out of your mouth.
Take a moment to think about what you did.
You did something for yourself.
These last 20 minutes,
you did something to improve your health.
So now with these next few breaths,
want you to think about kind of filling up your stomach,
breathing into your stomach instead of your ribs,
that'll really let you take that nice, long, deep breath in.
Hold it for a second and then slowly let it out.
As you're going about your day,
just check in with yourself every now and then.
Take these few calming breaths.
It's okay to slow down for a little bit.
Our bodies need that.
So as you're kind of relaxing and breathing in and out,
I really want to emphasize, be proud of yourself.
Take some time,
thank yourself for doing something for yourself.
These last 20 minutes, you've worked hard.
You feel a little better, hopefully now.
You might be sore for a little bit.
That's expected. That's a good thing.
That means you put in the work that you needed.
So with that, we are all set
and hopefully I will see you in the same video tomorrow.