Northampton Open Media
Low Impact Workout for Seniors
Senior Center low impact exercise program.
Video by Tim Lovett
Tags: senior, elderly, Senior Center, Low impact, Exercise, Tim Lovett
[Music] good morning welcome to low impact my name is Missy Richardson and I'm here to take you through your workout today so come on back behind your chairs we're going to get started good morning on this well today's a rainy day hopefully the sun will come out later so you're standing up nice and tall your abdominals are pulled in nice and tight throughout this class your shoulders are rolled back and down and we're pumping those arms okay we're just marching we're going to warm it up for a few minutes and then we'll get right into the cardio portion okay good good make sure those abdominals are pulled in we're going to go side to side so side to side just side touching swing those [Music] arms good warming it up kick those heels hands go to the hips standing up nice and Tall try not to slouch forward try to stay nice and Tall here good point those toes now and touch the floor so don't touch it with a flat foot you want to actually point the toe it warms up the foot it makes the foot go up and down gets those muscles used to working gets the ankles used to [Music] working good okay side to side with the knees so we're bending one knee straightening the other keep your chest up we're stretching those outer thighs and those inner thighs doing this [Music] good all right bring those feet together you're standing up nice and Tall feet underneath the hips roll those shoulders back roll those shoulders big exaggerated rolls good now add your elbow into it so exaggerate with the elbow stretch through that upper back and the shoulder area good now long arms big arms big range of motion as high as you can make the hands last one Le that down one arm forward one arm back Palm faces down we are going to backstroke here so you're twisting through the Torso getting a nice range of motion with those arms up nice and high stretching out those shoulders let's go forward with it now go forward so we're swimming forward it's nice and slow in control we are not Michael Phelps in the Olympics we are just taking it nice and easy [Music] all right last one leave those arms down elbows come out wide I want you to twist twist through that torso you've got your abdominals holding and contracted here so that you're supporting your lower back as we twist side to side good all right bring those elbows back down we going to have to bring your feet a little wider we're going to reach reach trying to reach that hand up nice and high towards the ceiling and stretch the sides here stretch the we the side of the back good last one bring those hands down hands come here Circle the rest stretch it all out get it all used to moving go the other way change direction nice roll the fingers get it all warmed up all right Shake It Out Shake It Out bring those feet together right foot comes up off the floor ankle circles here I'll come to the side so you can see it better ankle circles stretching out that foot go the other way change direction good put that foot down I want you to roll it heel to toe heel to toe nice Shake It Out Shake It Out other side comes up Ankle circles here go the other way change [Music] direction nice put that foot down roll Heel To [Music] Toe nice Shake It Out Shake it out one more thing arms are out wide I want you to round your shoulder blades push that chest down open up that chest round the shoulder blades open open it up two more times round open it up one more time round and open it up and bring it down all right big deep breath in fill those lungs up all the way exhale completely one more deep breath in blow it all out nice job okay we're going to start marching so here's the cardio portion stay near your chair if you need to be near the chair for some reason for some stability otherwise find some space there plent of room we are Marching we're keeping our shoulders back and down chest is up high AB donals are contracted the first section we're going to start with the right foot that's going to be your Le the first step's going to be the B step so remember the B step looks like the letter B you go wide at the top and narrow at the bottom right leg's going to go first let's go now so wide wide back together so this is the top of the V and the bottom of the V you could do no arms you could do wide arms like this or you could bring your arms up high you could do this lots of choices here go at your own pace good step touch to the right now swing your arms and you just step touch side to side with the feet good arms are moving you're standing up nice and Tall good the grap B's coming next we're going to the right Bine right now it's side back side together side back side together if this is too much you can just do two steps each way it'll get you to stay in place two steps one more each way touch that right heel front hands up hands up so it go right left you're just touching the heel in front good kick that right heel back hands down so you're piing those heels up don't have to do the arms if you don't want to and March left right left right left right same thing all over again left leg leads let's go now B step wide wide back again you can do no arms you could do arms out wide or you can do arms up high good so it's forward wide forward wide back together back together wide wide back good one more wide wide step touch to the left swing those arms step touch those feet you're looking good bre bind to the left now side back side together side back side good touch that left heel front hands up hands up hands up good four three two kick that left heel back hands down hands down again the hands are optional you don't have to do them good and March right left right left one more time with that section the vep is the first step right foot goes now wide wide back good wide nice two more like this this will be our last one wide wide step touch to the right swing those arms make sure your abdominals are pulled in nice nice and tight great bind to the right now side back side together side back side together good we've got two more each way good one more now good touch that right heel front hands up hands up touching the heels right left good kick that right heel back hands down hands down right left four 4 3 2 and March right left right left okay second section we're going to start with the hustle step the hustle step is one two three touch back two three touch right legs going to lead first in Four 3 2 Go Now 1 2 three touch back two three touch good make sure you're coming those arms if you can get that heart rate up that's the point of this one more good Scoop to the right scooping is just step touching and doing these Scoopy little arms that's my very technical term for these arms eight more eight 7 6 5 4 three right knee up now so it's right knee left knee use your abdominals to get those knees up good hand J Now 1 2 3 4 5 six 7 8 1 2 3 4 little marches while you do this good we've got one more good tap your right toe out to the side tap you can add the jab if you want to you don't have to it's more about the tapping switch to the left foot 8 7 6 5 4 three fever to the right it's two steps pointing those fingers up down Channel your inner joh trola this is what he would do Saturday Night Fever one more each way good and March left right left right okay hustle section again left fo leads go now one two three touch back two three touch so remember it's just one two three touch back two three touch pump in those arms one more good Scoop to the left now so step touching with the feet scooping with the arms Four 3 two add the left knee up left knee right knee if you want to add arms to make it more challenging you could do this hand J Now 1 2 3 4 5 6 7 eight again 5 six two more times 1 2 3 four five six 78 last time tap your left toe out to the side tap tap you don't have to do the jab but you can good switch to the right now 8 7 6 5 4 3 fever to the left one two back the other way you can put a little hip action into it if you want to like John trola would have good one more each way nice and March right left right left one more time with the hustle section the right leg's going to go first go now one 2 3 touch back two three touch John trol to probably be the hustle too I'm sure he did one more good Scoop to the right now scoop step touch with those spoopy arms four three two right knee up now hands up if you want but focus on your abdominals squeeze to get that knee up hand dve now one 2 3 4 5 6 7 8 3 4 5 6 two more times 1 2 3 4 five six seven eight last one tap that right toe out to the side tap tap tap good four more four three two switch to the left now eight 7 6 5 4 3 fever to the right one two good one more each way nice March right right left okay we've done both sections now we're going to do it one time through right leg's going to be the need the entire time we'll do the first section once second section once and then we're doing cardio in eight so 8 7 6 5 4 3 V step now y y back together so you could be up here with your arms or you could do no arms why wide back we've got one more up up good step touch to the right swing those arms you're looking good great B to the right now side back side together side back side good good do it two more times each way work hard this is the only thing you're probably going to do today like this I li two more good one more now good touch that right heel front hands up if you want touch good four more four three kick that right heel back now push it down push it down good four three two March right right left right left hustle on the right now one two three touch back two three touch now while you're doing this you're thinking about your abdominals right cuz they're pulled in they're nice and tight yes they are scoop to the right now scoop scoop step touching with those scooping arms four three two lift that right knee up no arms if you want or you can add the arms four three two hand jve Now 1 2 3 four five six 7 eight three four five six seven eight we got two more times five six one more time tap that right toe out to the side tap tap tap good four more four three two switch your feet now eight 7 6 5 4 3 fever to the right one two back the other way good big steps pointing those arms up and down nice one more each way good and March little marches baby marches big deep breath in and blow it out big deep breath in fill up those lungs and blow it out okay get a sip of water if you need to stay standing or walk for a minute if you need to when you're ready you want to sit down and we're going to start with one weight to start one weight okay when you are ready you're grabbing your one weight you're sitting all the way back in your chair you're sitting up nice and Tall shoulders are back and relaxed your abdominals are pulled in nice and tight here we're going to chop some wood today so you're going to start with the weight out here you're going to bring it all the way up twisting through your leques pulling in here in the abdominals and then you're going to bring the weight down to the hip try to follow the weight with your eyes if you can it'll give you more work through your wing section here it makes you bit dizy don't do that you can keep your head facing straight but we're going to go up to the right down to the left and then we'll switch sides go down to the up to the left and down to the right so sit tall pull those abs in bring it up and down up so squeeze those abdominals in each time you twist good sitting up tall don't let your back sort of round forward try to keep it up nice and straight good up and down we got three more up down good twisting and squeezing in those abdominals we've got one more up and down nice job last one shake it out if you need to we're going to go up to the left now down to the right pulling those abs in each time you twist bring it up and down to the hip up as high as you can reach it down good you want to protect your back here so again make sure those abs are tight up and down up and down you've got three more now up and down up and down that was our last one come on back to Center roll it out roll the shoulders loosen everything up okay you want to grab both weights now both weights we're going to do some bicep work next so weights are going to be right here facing forward elbows are glued into the side of your body you're sitting up tall we're going to alternate sides the first time bring it up on the right all the way down so you're squeezing that bicep now on the left bring it up on the right again bring it up down good bring up nice and slow your elbows are glued to the side so my arms aren't moving like this my elbows stay at my sides look at the difference see it's like there's super glue there my elbows are not moving around at all so I can really focus on the bicep up and down keep going up you're stabilizing your abdominal so you don't rock around up now we're going to do both at the same time so bring them up and down up and down nice job think about what's working here those biceps are working that muscle is squeezing the weight up lowering it down slowly four more like this and down bring it up and if you smile it helps makes you feel better about it makes it easier last one now bring it up halfway and just pulse it little pulses little pulses my elbows are at 90° my wrists are out in front of the elbow so they're in line there's no incline it's like a straight line that my my arm is resting on a table almost that's how straight it is eight more like this eight seven 6 5 4 3 2 last one let the weights come down let the weights pull on your fingers Palms SP fold just to stretch that bicep out for a moment let's stretch it out out okay I want you to put one weight down keep one weight with you we are going to do an overhead press next so weight's going to come here you're going to push it up if it bothers you to go straight overhead you can go in front of the forehead and come back like this so make sure you're sitting tall always nice and tight here weights in the right hand starts at the right shoulder load it there you're pushing it up and down push it up and down keep going or you could be going going in front of the forehead little bit pressure on the shoulder joint go out now we're going to change the Rhythm up for three down one slow slow slow and down good they really got to stabilize with the abdominal so you don't rock around we're using one side here now go up one down three up slow slow three more like this up down down good up good got one more up down down nice job last one put that weight in your La let's stretch that shoulder so hold that you just work cross Pull It in tight like you're giving it a big hug stretch it out good and release it down shake it out if you need to okay grab the weight in the left hand load it here sitting up tall be aware of your POS breing it up and down come up and down again you can go in front of the forehead if it's too much to go straight overhead it's okay for your muscles to feel burning go up three down one go up burning is okay uncomfortable is okay pain is not so if you ever feel pain with anything you do you want to stop and not do that exercise because you shouldn't feel pain but you need to know the difference up one down three so go up down down burning and uncomfortable means the muscles are working those are good things but you don't want the pain one more up down down nice jaob rest that weight in your lap hold it here give it a big hug that arms stretch it out good Shake It Out Shake It Out okay keep that with you we're going to do tricep kick back to mat so the tricep is the muscle right back here on the back of the arm you're going to scoot a little forward on your chair your feet are about hip width apart you want to hinge from your hip joint so your hip joints here you're hinging forward rest that left forearm on that left leg the right arm goes down long my back is flat I'm not rounded I'm flat with my abs pulled in we're going to lift the elbow up as high as we can get it and then we're going to kick that lower arm back and forth upper arm doesn't move let's start bring it up kick so my upper arm is not moving just that lower arm goes back and forth we got four more three two last one Bring It Forward and release it down let it hang there for a second the other thing to make sure of is make sure your eyes are lowered looking at the floor your head's not Dro down but your neck is in line with the spine so the eyes stay on the floor four we're going to do that again pull your ab in bring the elbow up kick kick think about what's working here that tricep is working and mobilize that upper arm we got two more two last one Bring It Forward let it hang down we are going to do one more step one more step like that so get back in the cor pull your abs in the elbow comes up now and kick it down back back work that tricep you've got four more four three two last one Bring It Forward let it hang down there for a moment just stretch that out come all the way up put the weight in your La again stretch it one more time so you can hold it here again or if you want to bring the elbow up and pull the elbow pull it back and behind your head gently you're not pulling it too hard you're just trying to get a stretch nice and then you're bringing that down grab the weight in the other arm so set yourself up again feet your hip width apart hinge forward from your hips with a flat back weights down long in the left hand right forearm is resting on that right leg eyes are on the floor I'm going to do eight each time three times let's bring it up so bring it up and kick that upper arm is is not moving and that elbows up as high as I can get it we've got four more four three focusing on that tricep two last one Bring It Forward let it hang down there now stretch it out for a second set yourself up pull your abs in bring the elbow up kick kick good job you look good four more four three two last one Bring It Forward let it hang down we are going to do one more step it's okay to take a break at any point if you need to if you think I can't do this anymore put your weight down do three two last one Bring It Forward and release it down let it hang there this time for another moment stretch that [Music] out good come on up slowly put the weight in the LA and stretch that side out so you're either holding it here to get a stretch or you can bring that elbow Up Hold That Elbow gently pull it back and behind gently to stretch that tricep out [Music] and then release it shake it out put that weight all the way down I'm going to have you stay right where you are on the chair you're a little forward on the chair we're going to do some inner thigh work so what I'm going to have you do is hold arm underneath the chair you're going to sit up nice and tall you're going to have a little Bend in that knee and you're going to turn the inside of the knee up so it's facing the ceiling so my heel right here my inside of this foot area is facing up towards the ceiling we're going to start down low and we're going to bring it up and down so I don't have a straight leg here cuz I'm working my inner thigh so it's a little uncomfortable at first until you get used to the feeling of this but we're working right here this inner thigh so my inside of my knee is facing up towards the ceiling as is the inside of my foot so you're sitting tall when you're doing this the abdominals are what they're tight always contracted you've got three more three three two are you feeling it in the inner thigh last one nice job Shake It Out Shake it out okay other side readjust hold under the chair bring that foot out Little Bend in the knee turn to the side don't have it straight up and down otherwise you're using the ccep up up good up nice up good do what you can if you need to take a break at any point go ahead and take that break we're concentrating on the inner thigh it's hard area to work but we're going to work it today five more five 4 3 two last one nice job shake it shake it shake it okay we're going to stand up next to the chair come on on the right side of the chair so we're standing tall we're doing stand crunches crunches are going to work your abdominal your midsection right here you're going to have a little Bend in that left knee that's your supporting leg don't do it yet watch first you're going to bring the arm up you're going to bring the elbow to meet the knee and when you do that you're pulling the belly button section in right here Pull It in nice and tight so it'll look like this you're going to pull it in and squeeze each time so we're going to start here so get yourself set up Little Bend in that left knee arm is up you're squeezing in here you can hold the chair you need to in squeeze squeeze good we've got four more and then we're switching arms three two last one switch arms only if you want to you can stay on that same arm now when you're doing this make sure that foot's not just dropping down you're controlling it four more four pull in pull in two more squeeze last one shake it all out shake it all out okay come on back behind the chair we're going to work the outer thigh area so you're standing with your feet about hip width apart when you lift up your leg make sure you don't tilt your body to do it it's not a high lift it's a small lift we've got a little Bend in that left leg supporting us a little Bend in that knee the right foot's flexed you're standing up tall bring it out out down down it's nice and slow control bring it up make sure you're not arching your back at all and you're nice and tight to the midsection up B on one so go slow slow slow and down up up up and down up and down good up one down Green now so up slow slow good up nice job two more up slow slow one more up slow slow nice job rock your hips side to side okay grab one weight stay on the right side we're going to do a little more shoulder work so you're going to have your feet about hip withth apart you're going to stand with your abdominals pull in little bending those knees we're going to bring the weight forward to shoulder height turn the CR front and then you're going to bring it out to the side so that's the movement it's forward and then it's out to the side you got to stabilize so you don't rock around shoulders are down bring it up and down turn your palm front out and down turn it ins side now up so only go to shoulder height don't go higher than your shoulder you're compromising that shoulder joint then and we don't want to do that we don't want to have to be too much for it we're trying to strengthen it not Hur it turn in forward front out good you can hold the chair if you need some stability or you can have the hand on the head either way you're using your back and your abdominals to really hold your core nice and tight here keep yourself stle you're not blocking around good two more each way t to season is coming we have to have nice strong shoulders don't we bring it out to the side that's your last one put that weight down on the chair for now you're going to use it again Shake It Out Shake It Out take a little bit of balance work here hold onto the chair to start bring that foot out in front arm is out to the side you're going to bring it overhead pull your abdominals in us can just pull your belly button back towards your spine find a spot to stare at that doesn't move so don't look at me look at else a spot on the floor or something like that when you're ready bring your other arm up 10 9 8 7 6 5 4 3 2 1 nice job shake it out that's tough that's tough step okay I want you to tap that left toe closest to the chair we're going to stretch on the ankle it's been doing a lot of work stabilizing us go side to side with the tone now tap it side to side good now pick up that foot ankle circles here ankle circles go the other way change direction stretching it out put that foot down roll heel to toe roll Heel To Toe two more roll last one nice job shake it out okay come on to this side now we got to do it all over again okay left side standing crunches Little Bend in that right knee the arm is up you're bringing the elbow to the knee each time you are squeezing in here you're pulling the abdominals in let's bring it in we're doing eight all together right here and then we're going to switch arms that's four five 6 7 eight switch arms if you want you don't have to this requires a little bit more stability it's okay to stay on that same arm got four more squeeze in pull that belly button two more pull last one shake it all out grab your weight we're going to do the shoulder raise when we go to the front when we go to the side so your feet are pickled apart you're standing tall shoulders are down and relax abdominals are in bring up shoulder height as high as you go and out good bring it up turn your face the front bring out so you're stabilizing your body so you're not rocking around doing this work those core muscles turn it in front good it out nice you look great good form [Music] everybody out we're doing two more each way nice and slow and control don't let gravity take it down for you you're controlling that's your last one nice job put that weight down Shake It Out Shake It Out Shake It Out okay little stability go toward his neck so hold on to that chair to start bring that left foot out straight in front of you arms out find your spot that you're going to stare at you're pulling the abdominals in arm goes all the way up when you're ready let go 10 9 8 7 six 5 Four 3 2 one come on down good job we're better on the left today that we were on the right Shake It Out Shake It Out Shake It Out okay I want you to tap that right toe one closest to the chair good go side to [Music] side nice Okay C that foot anle circles anle circles good the other way change direction good that down roll toe to one more shake it out now I bet you forgot thought I forgot to do the outer thigh on the left side we're going to do it now CU I forgot for a second so come on stand here little Bend in that right knee left foot is slch you're standing up nice and Tall going back to the side bring it up and down so you're not bending your body like this to get that leg up you're staying tall you're bringing it up as high as you can comfortably we you want to get worked now we're going to up we down one so slow slow slow and down up up up and down up Contracting right here pulling it in tight up up now up one down three so up slow slow good up slow slow good two more up down down one more up down down nice job rock your hips side to side go stretch those outer thighs out okay when you are ready I want you to sit back down no weights just sit on down you're going to come towards the front of the chair we're going to do some low back strengthening here so you're towards the front most of your legs are hanging off the chair here your feet are wide like the letter B hands are going to go in the hips you are going to hinge forward from your hip joint working that lower back region you got to make sure you've got your abdominal muscles holding nice and tightly contracted so you support that back it's going to be nice and slow forward nice and slow back up so we're going forward eyes look down towards the floor and then you come back up the straight don't go back any further straight you just want to be nice and upright working that lower back gently let go forward and come on down nice job hinge from your hips make sure you're not bending at the waist here that's why you want your hips nice and your legs nice and wide makes it easier to hinge forward from that hip joint good we've got four more abs are nice and tight right three [Music] more one more forward and on back ni sh bring the feet together Scoot a little further back in the chair not all the way I want you to roll down to as far as you can get to so whether that's your shins your ankles laces the floor and we're going to stretch that lower back this should feel good if this hurts don't do this come on back up take a big deep breath in and blow it [Music] out take another deep breath [Music] in and blow it out you should feel your low back relaxing and releasing while we do this one more deep breath and blow it out good take your right hand put it to your right leg left hand to the left leg tuck your chin and roll yourself up one vertebrae at a time when you come up if you get a little LI or dizzy just take a moment you get your bearings it'll come back which depends when you come up come down it feels that way we're going to stand up in front of the chair we're going to do chair squats so I want you to be right in front of your chair if you don't want to go all the way down in the chair if you don't have to you're going to Cross Your Arms here when you come up from the chair you're going to push up through your heels and squeeze your glutes that's your butt squeeze your glutes right here so you're holding here you got the egdal in tight we're going to go down and up so let's go down and drive up through the heel squeeze the glutes down squeeze and down and squeeze good down and squeeze nice job down good down three up one so it's slow slow slow push up down down down push up so you're pushing up through those heels right squeezing the glutes here down down good two more like this down down down push up down now we're going down one up three so down up up KNE down up we got four more and we're done with these up three more down up two more now down up squeeze down up nice job shake it all out shake it all out okay let's sit down now we're going to grab one weight this is our last thing one weight so you're going to scoop forward we're going to do some forearm work here here so I'm going to have you hinge forward you're going to rest that right forearm on that leg right hands down low we going to do little curls you're holding that arm so it won't move around here so we bring it up and down up we're building this for muscle up right here this is the muscle that really helps you when you're open the refrigerator when you're pulling out half gallons of milk or ground milk or orange juice or whatever you got your refer is it's kind of C the grass and you got to out you've got three more you got to make sure those forearms are strong too last one let it hang down there so definitely hang down those fingers and stretch out the whole hand and the wrist area you feel good to stretch it good come on I'm put that weight in your lap you're going to pull back on those fingers gently just trying to stretch out the hand and the wrist a little bit more good turn it the other way feel that nice Stretch Shake It Out shake it shake it okay other side so left forearm is resting on that left leg the hands down low the right hand is holding that arm so it's not moving around at all little curls with that wrist so bring it up and down up [Music] good should be feeling that forearm squeezing relaxing underneath your hand it's folding it four 3 2 last one let hang down there so pull down on those fingers stretching all area stretch it out bring that weight up to your La rest for let's pull those fingers down get a nice stretch that hand pull it the other way if you have a little arthritis it's probably going to feel good stretching the hand out good for that Shake It Out Shake It Out Shake It Out okay put that weight down sit all the way back in your chair I'm going to have you s nice and Tall again we're tight through here giving us good posture shoulders are down and relaxed CHS are forward you're going to bring those arms all the way back as far as you can and then you're lowering it down bring it back and lower it down each time you bring it up try to push them back a little further than the last time as we age we lose our range of motion in some of our joints and if you don't practice bringing your hands up overhead you will eventually lose that ability to do it so we want to really practice stretching out those shoulders getting our arms up there not knees in that range of motion two more of these bring it up one more up nice job roll it out shake it out if you need to all right we're going to start stretching now so stay seated we're going to stretch our neck first I'm going to have you look over your right shoulder getting a nice stretch on the left side here going to do it and come on back to center now look over that left shoulder getting the stretch on the right side [Music] now come on back to center now drop that right here down that right shoulder don't move your shoulder it off some people tend to bring it up or they R it down you want to leave it right level where it should be get that nice stretch on the left side here come on back up and then lower that left shoulder get down to that left shoulder again don't hold your shoulder at all you may find that you're tighter on one side than the other that's an ination you should probably stretch it a little bit more if it heels really tight on one side keep stretching it throughout the day and bring it back up now you're going to lower your eyes to look at your lap and shake your head no slowly this is releasing the muscles from the back of your neck all right let's stop shaking now bring your eyes back up now I want you to press your left leg over your right if you can't cross the leg cross the ankle that's perfectly fine too so either the leg or the ankle take the right hand on the outside of that left leg left hands on the back chair and you're going to twist through the Torso to the left this should feel really good on your back and only a we feel good to stretch them again if you have any pange any of these stretches don't do them stop that stretch you want have pain should feel tight but should feel it's a stretch not p on back to Center cross cross the other side either the ankle or the leg left hand goes on the outside of that right leg right hand's on the back of the chair and you're twisting through the Torso looking to the [Music] right good and come on back to Center uncross I'm going to have to come up out of your chair come on back behind the chair [Music] feet are about hip withth apart right hand's on the right hip left hand's going to reach up and over stretching through those right there again one more stretch here to the [Music] side make sure you're not holding your breath you want to take nice breath through this to relax bring it down other side reach up tall with that hand get a nice stretch down the side here and bring it back down I want you to take your right toe put it on the chair leg left he right heel is on the floor you're going to sit down into this a little and then push that left hip out to the side a little press your right heel down into the floor you should feel a stretch up the Cal and in the hamstring in the back of the right leg here so toe is on the chair leg heel is on the floor you sat down into it a little bit push that left out to the side push that right heel down into the floor feel that stretch it should feel good you have a little bit of a bend in that right knee not too much but a little bit of a B I know it's a long stretch right but we're going to stretch the hamstrings CU they're tight they're tight a lot because we sit a lot so that really tightens them up so you want to stretch them throughout the day come on up other side left toes on the ch chair leg heels on the floor sit down into it push that right hip out to the side press that left heel down into the floor get that stretch up the calf and the hamstring the hamstrings the muscle on the back of the leg here on the back up her leg again this shouldn't feel pain you should just feel maybe tight and you feel that stretch which is good stretching out the back of that leg pushing that heel down to the floor good and come on up slowly all right bring the arms out to the side you're going to round the shoulder blades push that chest out round the shoulder blades push that chest out two more times round that upper back push that chest out over the pectoral muscles round one more time open it up and bring it down hands come here Circle the wrist good go the other way change direction good roll the fingers roll the fingers all right BR your fingers out wide we're going to tapack the thumb to each finger so pointer middle ring pinky pinky ring middle pointer again pointer middle ring pinky pinky ring middle pointer Shake It Out Shake It Out Shake It Out all right hands come down low big deep breath in inhale all the way fill those lungs up completely exhale big deep breath in exhale one more last one big deep breath in Pals to the center exhale as you bring them down great job everybody good job thank you for [Music] coming e
#Impact #Workout #Seniors
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![30 Min CARDIO WORKOUT at Home [LOW IMPACT STEADY STATE] LISS](https://4utoday.com/wp-content/uploads/2025/04/1743531963_maxresdefault-336x220c.jpg)
