G'day everyone welcome back to another
exercise video what we're going to go
through today are four simple stretches
that you can do every day to help you
improve your flexibility and get you
moving better and feeling better also
now as always before any workout video
it's a good idea to do a warm-up or you
should do a warm-up video so I'm gonna
pop a link to a warm-up video up here in
the corner make sure you do it before
you get into it I know you're probably
thinking but we're only doing stretches
but it's a good idea to warm up your body even
before doing stretches to get your
muscles and your joints ready to go okay
once you've done the warm-up let's get
into the stretches you're gonna sit up nice
and tall in your chair shoulders back
and down and what we're going to start
with is stretching the front of our
body now the reason why it's a good idea
to stretch out the front of the body
every single day it's because a lot of
us most of each day spends our time in
this forward hunched over position which
means the muscles at the front of our
body become tight and the muscles in the
back become weaker as well now it's a
good idea to correct this posture every
single day if you feel yourself
slouching sit up nice and tall open up
that chest and for now what we're gonna
do is stretch everything out so sitting
up tall as I said shoulders back and
down bring your arms down like this
keeping them straight and what you're
going to do is bring your arms back
and you're gonna squeeze those shoulder
blades together we're gonna hold this
stretch for twenty seconds so really focus
on opening up that chest keeping the
shoulders down squeezing those
shoulder blades together and let's hold for
another five seconds
and five
four
three
two
one - excellent work quick shake out of
those arms let's bring our arms up like
this and we're just going to do the
exact same thing so bring those arms
back squeezing the shoulder blades together
and let's hold this for twenty
seconds so following along with me
making sure you maintain that upright
posture don't slouch over come back up
squeeze those shoulder blades together
and we've got another eight more seconds to go
and
three seconds
three
two
one excellent work shaking out those
arms now we're gonna bring up the arms even
higher now, now if you have trouble
with this just keep it to the first two
positions bringing those arms up
excellent work now we're gonna do the
same thing squeezing those shoulder
blades together feeling the stretch in
your back as well as your chest
excellent work holding this for fifteen more
seconds
following along with me focus on
squeezing those shoulder blades together
excellent work
and
five
four
three
two
and one
great work shaking out those arms taking
a deep breath in and out okay know what
we're going to do is just stretch up as
far as we can to the ceiling
that's it
as far as you can coming back down now
this isn't one of the stretches we're
just going to take elongate that spine
this is another good stretch but
it's not one of the ones we're going to
focus on today excellent work all the
way up to the ceiling great work and
coming down okay so the next stretch
we're going to do
is a stretch to stretch out our lumbar spine again we
spend so much time doing tasks at the
front of the body whether it's doing
dishes whether it's washing your hands
whether it's making the bed a lot of
it's done at the front of the body so
you're always leaning forward what we
want to do is stretch out that lumber
spine - those lumber spine muscles by doing
the extension stretch which is the
opposite to what we usually do in our
daily life so what we're going to do is
place the hands in the small of our back
like this
if you do have trouble getting
your hands around like this because
you've got tight shoulders you can use
the back of your hands and then once in
that position what you're going to do is
just lean into your hands like this
feeling the stretch in your lower back
and we're going to hold this for thirty seconds
so relaxing into the stretch
getting a bit more of a stretch in that
lumbar spine
excellent work guys holding the stretch
feeling that stretch placing
your feet in the position most
comfortable to get the stretch and you
can do this in a standing position as well
okay let's hold for another ten
seconds
ten
nine
eight
seven
six
five
four
three
two
and one
great job coming forward
okay the next stretch we're going to do
is a groin stretch you can do this
stretch in a standing position you're gonna
come forward in your chair what you're gonna
do is place one leg out to the side like
this with your toes facing the front
and then this other legs going to come out a
little bit to this side and what you're going
to do is just lean forward slightly with
this leg straight and you're gonna feel that
stretch in the inner thigh now
now
as I've said
for the last exercises a lot of
this tightness comes from a lot of our
everyday positions and if we spend a lot
of time in a seated position our hips
are going to tighten up so you will feel
this stretch today stretching out those
inner thighs and you you will feel a lot
of relief because they can become tight
over time
so let's hold this for another
twenty seconds following along with me
feeling that stretch let's keep the
chest up let's lean slightly forward a
little bit
excellent work
and ten
nine
eight
seven
six
five
four
three
two
and one
great job let's do the same thing on the
opposite side bringing that leg out to
the side
notice my toes are facing the front let's
bring this other leg out a little bit
now what we're going to do is keep that
chest up lean slightly forward a little
bit as far as you feel comfortable
let's
hold this for sixty seconds feeling the
stretch in that inner thigh
got about forty five
seconds to go
maintain that upright
posture lean forward relax into the
stretch feel it in the inner thigh
excellent work guys we've got one more stretch
after this one which is a standing stretch
okay let's lean slightly forward
a little bit more
as far as you feel comfortable no need to
push too far into the stretch gradually
increase it over time as long as you're feeling that stretch
and feel it working a little bit that's a
spot to be working into
okay five
four
three
two
and one
excellent work taking a deep breath in
and out
now the stretch we're going to finish
off with is another hip stretch but
we're also going to stretch other parts
of our lower body as well
so
as I've
said throughout this exercise video we
do spend a lot of time in a seated
position and what happens then our hips
become tighter now think about what
happens when we sit down our legs are in this
position which means these muscles in the
front of the hips become shorter which
which is the tightness we're getting so what we're
going to do is stay up nice and tall
behind our chair we're going to bring
one leg back
bring it as far back as
you feel comfortable keep that back leg
straight
keep this front leg straight
for now as well and as you can see I've
already increased that angle of my hip by
bringing it back so it's in more of an
extended position and from this position
we're getting that stretch in the hip
now what we also want to do is get a
stretch in the calf as well which is the
muscle in our lower leg what we're going
to do is bend our front leg hold on to
the chair and we're just going to lean
forward like this so we're stretching
out the hip and we're stretching out the
calf as well in our back leg so you're
not bending that back leg you're keeping
it straight your hips are facing the
front and you're holding this position
following along with me
that's it
excellent work
let's hold this for another
thirty five seconds
that's it maintain
that upright posture with this exercise as
well don't slouch over keep everything
up right keep that core nice and tight
excellent work guys
let's bring that
knee a little bit further forward
as far as you feel comfortable make
sure that back leg remains straight
and ten
nine
eight
seven
six
five
four
three
two
one
excellent work now we can increase or
work the muscles in the front of our leg
as well by doing quadriceps stretch so
if
you can you can grab onto your leg bringing it
back like this making sure you're
holding on to the chair don't worry if
you can't do this stretch for now guys
just follow along with the other
stretches we're maintaining that upright
posture holding on to that leg this is
an optional stretch
we're gonna hold it for thirty seconds
so we got about
another fifteen seconds to go following along with me
excellent work
and
five
four
three
two
and one
great job shaking out those legs taking
a deep breath in and out
now let's do the same for the opposite leg
we're gonna bring that back leg back
we're gonna keep that front leg straight
feeling the stretch already holding onto the chair
now let's bring that leg forward keeping
that leg that back leg straight bending
the knee bringing it forward towards the
chair feeling the stretch in the back of
the leg and the hips if you do have tight hips
and let's hold this for sixty
seconds so we've got about another forty
seconds to go
following along with me
again relaxing
into the stretch but focusing on those
points I keep mentioning keeping that
back leg straight bending that front leg
keeping that upright posture
excellent work guys
got 20 seconds to go
and
ten
nine
eight
seven
six
five
four
three
two
and one
excellent work guys
shaking out those legs we're just going
to finish off with that optional quad
stretch so bringing the leg up standing
in that upright posture shoulders back and down
that's it excellent work holding
on nice and tight to the chair
stretching out that or the quads the muscles at the front of the leg
okay we're gonna hold this for another ten more
seconds
and
ten
nine
eight
seven
six
five
four
three
two
and one
great job shaking out those legs
taking a deep breath in and out and we're all done
for today for that exercise video I hope
you enjoyed it if you did enjoy that
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for regular exercise videos designed for
seniors to help you improve your health
and fitness I'll catch you next time for
another exercise video I'll see you then
