Hi everyone, welcome back to another exercise session. What
we're going to go through today is similar to
what we did last week. Now last week we did
exercises for the lower back in a lying, a seated
and a standing position. Today we're going to do
exercises for the back, mainly the lower back,
completely seated in a chair. So if you have
trouble getting down or up off the floor or
would just prefer to do exercises in a seated
position, then this exercise session is for you.
Also, head over to morelifehealth.com and sign up to
the mailing list for a free four week exercise  ebook for
seniors and if you've got any questions, you can
pop a comment in the comment box or you can shoot
me an email at Mike@morelifehealth.com. Ok
let's get into the exercises. Moving forward
to the front of the chair, sitting up nice and
tall. What we're going to start with are some
gentle shoulder rolls. So sitting up nice and tall,
keeping that head up and rolling the shoulders
back. Just loosening up that upper spine, which also
effects that lower spine. So just like I'm doing
some nice gentle shoulder rolls, not holding your
breath, breathing throughout the exercise and
maintaining that upright seated posture. Lets keep
going for  3  2  and
1. Excellent job, relaxing those shoulders. Now
what we're going to do is bring our arms up as
high as we can as we take a deep breath in and
whilst we exhale we are going to come as far down
as we can. Nice and slow, breathing out, let's go.
Again taking a deep breath in, coming up
nice and slow, reaching up as high as we can and
breathing out as your coming down.
Hold for two seconds, sliding the hands up your
legs and we're coming up, rolling those shoulders
back, sitting upright in a nice tall posture.
Taking a deep breath in and out. The next exercise
we're going to place our hands behind our head like
this. Opening up that chest, keeping that upright
posture, squeezing the shoulder blades together
and we're going to come down to the side like
this, as far as we feel comfortable and then we're
going to come up. We're going to do the same on the other
side, coming down as far as we feel
comfortable, maintaining that upright posture and then
we're coming back up. Ok don't let yourself slouch.
Sitting upright in the chair and
keeping that stomach tight. Let's go again.
Coming down, maintaining that upright posture, chest
open, coming up. Again opposite side, coming
down and coming up. Excellent work. Shaking out
those arms, taking a deep breath in and out.
Ok now we're going to stretch out the muscles
at the back of our legs known as the hamstrings.
I'm going to move my chair back a little bit. We're
sitting up nice and tall, coming forward in the
chair. Maintaining that upright posture and
we're placing one leg out in front with our toes
facing the roof. We're going to keep that leg straight.
We're going to keep our shoulders parallel to the
floor and we're going to slide our hand down on the leg
that's out and if we can we're going to touch our toes.
otherwise coming as far forward as we
feel comfortable and holding this stretch.
Remember to breathe throughout this exercise, don't
hold your breath. Holding for another 15 seconds,
following along with me. Let's keep going and
10  9  8  7  6  5  4  3  2  1
Excellent job. Coming up and changing legs. Keeping
that leg straight, toes facing the ceiling,
shoulders parallel to the floor and we're going to
slide our hand down that leg, reaching as far
forward as we feel comfortable. Feeling the
stretch in the back of that leg, mainly the upper
thigh. Touching the toes if you can. Following along
with me. Again we're going to hold this for 30 seconds.
So we've got about another 20 more seconds to
go. Relax into the stretch, keeping that leg
straight. You're all doing an excellent job and
let's go for
10  9  8  7  6  5  4  3  2  1
Great job guys. Slowly coming up, bringing that leg in.
Taking a deep breath in and out.
Ok now we're going to do a stretch for our
glutes. Same stretch we did last week. We're
going to cross our legs over just like this. My
hands are on my shins. We're going to lean forward as
far as we can and we're going to feel that stretch
in the side of our legs and our glutes. By
glutes I mean buttocks. Ok we're going to
hold this for another 20 seconds. Following along with me.
Shoulders parallel to the floor as well, leaning
as far forward as you feel comfortable. Let's go
for 15 seconds and
15  14  13  12
11 10  9  8  7  6  5  4  3  2
and 1. Great job. Coming up nice and slow, bringing
that leg down. Taking a deep breath in and out.
Ok now changing over the legs. Same thing, hands on
your shins. We're going to lean forward with our
shoulders parallel to the floor. Coming as far
forward as we feel comfortable. Feeling the
stretch in the side of that leg. Again holding the
stretch for 30 seconds. Following along with me,
make sure you breathe throughout this exercise,
relaxing into the stretch. Let's go for
15 14 13 12 11 10 9 8 7 6 5 4 3 2 1
Great job, bringing that leg down. Taking another deep
breath in and then out. Great job guys. Ok getting
onto the next exercise. What we're
going to do is cross our hands across our chest
like this and we're just going to do some rotations to
each side. So coming to the right, coming back to the
front and then coming to the left. So I'm just
loosening up that spine again. Nice gentle exercise.
Its not a jerking movement, nice slow and controlled.
Sitting up nice and tall, not slouching. Coming
around to the right, excellent work, coming to the
front and then coming to the left. Hold and coming
forward. Ok we are going to do this two more times. So we're
coming around to the right, hold, coming forward.
Excellent work and coming to the left, coming
forward and last one, coming to the right,
coming forward, nice and gentle, no jerking movements,
coming to the left, coming to the front.
Shaking out those arms, hands on your knees, taking a
deep breath in and out. So this next exercise
we're going to do is the seated version of the
cat exercise we did last week which is a great
stretch for the lower back. I've turned side on just
so you can see exactly how we're doing it and
what we're going to do is move forward in our chair,
keeping our knees at 90 degrees. We're going to sit
up nice and tall, shoulders back and down and what
we're going to do is bring our head up and arch our
back as we're doing that so it looks like this.
Coming up, arching that back, holding the stretch for
5 4 3 2 1  and then we're coming back down. Now the
next part of this exercise what we're going to
do is bring our chin to our chest and we're going to draw our
stomach to our spine and as we do that
we're rounding the back which will look a bit
like this. So putting it all together, looking the way
we're going, bring our chin to our chest, bringing
that stomach to our back bone and then we're rounding
the back, just like this, feeling the stretch for
3  2  1  and then we're coming up. Excellent job. So
facing the way we're going, sitting up nice and tall.
We're going to look up to the ceiling, arching that
back. Holding the stretch and 5
4 3 2 1 and bringing our chin to our chest,
stomach to our spine and rounding that back like
this and we're going to hold for
5 4 3 2 1. Excellent job, coming
up, looking to the ceiling, arching that back, I'm
holding for 5  4  3  2  1  and bringing
that chin to the chest, rounding that back.
Bringing your stomach to your back bone and
5  4  3 2 1. Great job. Sitting up nice and
tall, taking a deep breath in and out.
Ok now we're going to do a lumbar extension
stretch or a stretch of the lower back in a
backward position. We're going to place our hands
in the small of our back just like this and we're
leaning into our hands like this, leaning
backwards. And we're going to hold this for 30 seconds.
Really feeling the stretch in that lower back. You're
going to feel it when you do this exercise, sitting up
nice and tall. Opening up the chest, leaning
backwards into the hands and let's go for
another 20 more seconds. Remember to breathe
throughout this exercise, don't hold your breath.
Nice and gentle breaths and let's go for
12 11 10  9  8 7 6
5  4  3  2  and 1. Excellent work
guys, shaking out those arms. Taking a deep breath in
and out. We're going to do some shoulder rolls
just to finish off. Let's go for
5 4 3 2
and 1. Taking a deep breath in and out.
And we're all done for today guys. Thanks
for following along to that exercise video.
Remember to head over to morelifehealth.com and sign
up to the mailing list for a free four week
exercise ebook for seniors to get you in great
physical shape. Additionally, if you've got any
questions, you can shoot me an email at
mike@morelifehealth.com or drop a comment in the comment box. I'll
catch you next week guys, thanks for following
along.
