Transcripts For KCSM Journal 20130730 : vimarsana.com

Specialists to bring you a fun and effective way to maintain functional fitness. Mary ann the exercise program you are about to do is effective for any age, but it was specially designed for anyone needing slow, gentle movement. All you need is a chair that touches your back while your feet are flat on the floor. If your back doesnt touch, put a pillow behind for that necessary back support. If you have your exercise band and towel, put them on the back of your chair. Now, get ready to. Sit and be fit. Hi. Im mary ann wilson. Thank you for being here today. Our warmup includes a lot of pelvic tilting. So put one hand on the front of your belly, one hand on the back of your pelvis. All right. Get ready to rock. Here we go. Forward and back. Just keep Going Forward and back. Youll feel that. And now just trace the ribs right here. Trace your collar bone. Tuck the chin. And place your hands where you had them. Rock forward, and back. And then rock forward and back one more time. Now, with this arm youre going to take a breath in and reach out, follow that arm, and bring it back in. And then rock that pelvis back. Now, rock it forward. Take your breath in. Big breath. Look at that hand. And then breathe out. And rock back. Now were going to change hands. This hand on the belly, this one behind you on your pelvis. Take a deep breath in. Look at that hand and breathe out. And rocthat pelvis back. Do it again. Big breath in, and breathe out. Great job. Now well do a stretch for your side. Its a latissimus stretch. Turn your palm up. Youre going to bring it up overhead, and look at it, bring it a little forward, and then change. Palm up. Reach up. And then bring it forward and look at it. Great job. Now, were going to do rainbow arms from one side of the chair to the other. And then im going to have you hold your chair. Now, right here, i want you to hold it and lift up this hip twice. And lets change. Over to this side. Hold onto that chair. Check your posture. Lift the hip up twice. And well do it one more time to the other side. Nice posture. Get that hip up. And heres the last time. And lift the hip. Every time you bring that hip bone closer to your ribs, youre working yo abdomal muscles. Now, hook the arm over the chair, reach across, and now i want you to turn and look to the side, make a figure eight with your nose. The figure eight is on its side. And lets change. Do it to the otr side. Hook the arm over the chair. Check your posture before you turn your head. And make a figure eight with your nose just as though you had a pencil on the end of your nose. And now look straight ahead. Were going to hold the back of your chair, rock forward and lift up that back foot, and then bring the feet together. Rock forward on the other foot, lift up the back foot, feet together. Now, think about keeping the rib cage lifted, your chin and chest lifted, and keep breathing. Again, forward and back. All right, feet are together now. Were going to make a knee circle to this side, out to the side twice, and then out to the side here. And well do it again on each knee. Lifting, taking it out to the side. Change. Always check your posture between each move. And now, were going to make a figure eight with your knee. Pretend that figure eight is on its side. Take it down and up. Down and up. All right. Place that foot on the floor. And with this leg, with the knee. Pretend the knee is making that figure eight. Youll feel a lot of hip action here. And place both feet on the floor, take a deep breathe in, and breathe out. Okay. Here we go with a lot of patting again. Feet together. Sit up tall. I want you to pretend you have teach foot is going to go around a square. Well start with this foot. Front, side, back and center. Front, side, back and center. Now, pretend these are puppets and youre controlling them with your hands. Front, side, back, feet together. Try this leg. Front, side, back, feet together. Front, side, back, feet together. Try the hands. Front, side, back, feet together. Last one. Okay. Heres a change. Reach down to the diagonal. Down. Keep everything up and tight. Now reach down here. Reach. I want you to reach as far back as you can. Okay. Now, lets reach up. Up. Up. Did you get that leg in there . Lets change. All right. Now, both arms are going to reach. Four times down. Grow tall. And now up. Last one. Good job. Check your posture. Everythings lifted, youre right on top of your sitz bones. Extend that leg. Pull the toes back. Now, point and flex. Fast. And now, heres the windshield wiper. Side, side. Side to side. And now fast. Giving your wrists and your feet a good workout here. And change legs. Check your posture. Extend your leg. Toes pulled back. Point and flex fast. And ready for your windshield wiper . Side to slide. Slow. And fast. Get ready for a knee lift. Were going to make another circle with that knee, except were going to keep it up. Keep this abdominal muscle nice and tight. Lift, nice and tight. Circle. Circle. Hold it. Circle. Hold. Last one. And down. Check your posture. Tighten. Lift and circle. Circle. Make sure its tight. If its not, just stop and do something else. All right. There you go. Get ready for those rainbow knees. One knee at a time. Its out and in. Lift it as high as you can and keep your tummy tight. And change. Out and in. I dont know if that looks like a rainbow. I hope so. Okay. Now were going to do a hip rock, just like youre fidgeting in your chair. Its fast. Eight more. Five, six, seven, eight. Great job now youll need your towel. So reach back, get your towel. Open it up wide. Fold it in half lengthwise. And in half again. And now i want you to roll it halfway. Roll. Good wrist action here. Okay. Now were going to put this part right between your knees. Now, squeeze your knees together, hold that really tight, and were going to hold the top of the towel. All right. And well take it all the way around. And reverse. All right. Now, put both hands right about halfway up. I want you to keep your back straight and your abdominals nice and tight. And reverse it. Now, when we go a little bit higher on the towel, youre going to have a lot more range of motion. So reach out. Nice hip circle. And reverse the direction. Okay. Lets roll the rest of that towel up. And youre going to put it right there. Check your posture. Lets squeeze the knees. Tighten. Tighten. Tighten the abdominals. And release. Again. Tighten. Tighten. Pull everything up. And release. Lets do it two more times. Tighten. Press those knees together. And relax. One more time. And relax. That was great. Now, open up your towel. Hold each end. Put it right under the foot, under the toes if you can, and were going to pull up on the toes. Your heel is on the floor. Lets do two more. Good work. All right. Lets change. All you do is take one foot out, put the other one in, rest your heel. One. Two. Three. Two more. Last one. Okay. Now, put the towel under this foot, grab it so that your thumbs are on top. Now, check your posture. Tighten the belly. Lift up and down. Up, hold, and down. One more. And take that towel out. Okay. Good posture. Belly tight. Lift up and down. This is an arm exercise, too, isnt it . Okay. Now, just leave it right here and extend that leg, and now pull the toes back. And resist with your towel and push the toes forward. Push. And lets change legs. There you go. Extend the leg, pull the toes back, and push and resist. And push and resist. Okay. Lets put the towel right here around your hands, and well go side to side. Reach back, and reach back. Feel that in your back . And youre finished. Its time to pay special attention to the finger joints. Remember, if you have arthritis, pace the number of repetitions that you do and stay in your comfort range. Now, remember, if you have any pain in your fingers doing this exercise, i want you just to stop. Okay. Here we go. Were going to fling those fists. Four more. Now, here comes your change. Youre going to spread. Spread and close. Spread as wide as you can. Two more. Okay, heres a change. Slowly let those fingers down and then slide them up. Wiggle them. Again. Down and up. Okay, wiggle them out. Wiggle. One more. Okay. Good job. Shake it out. All right. Youre going to touch the tip of the finger together. Its touch, touch, hold, hold, turn it back, turn it back, forward. And its touch, touch, hold it, two counts, back, back, forward and forward. Touch, touch, hold it, turn it back. And now the pinkie. Hold. Good work. Now, just flip those wrists. This is a very soothing and functional move. One more. Okay. Shake it out. Here we go. Youre going to hold down the pointer finger with your thumb. Hold down this pointer finger with your thumb. Well hold it, hold it, turn it back, and turn it forward. Now, lets change. Turn it back, back, forward and forward. Next finger. Easy now. Back, back, forward. Next finger. Ooh, thats a hard one, isnt it . Turn it back, and forward. Okay. Shake it out. You did great exercise bands provide a form of resistance training to strengthen muscles and bones. Correct form is important. Keep your wrists straight and breathe throughout the exercise. Remember, you can benefit from just doing the movements. So its not necessary to have a band. If you are using a band but have pain or cant maintain good form, try the exercise without the band. And if you have high blood pressure, check with your doctor before using resistance. Wrap your band around your hand. Make sure it doesnt get on any of those little joints in the fingers. So make sure its around the palm and the back of your hand. And now straighten out the arms, and take it up overhead and right behind your shoulders. Now, sit right on top of your sitz bones. Lift up your chest. And youre going to pull out to the side and slowly back in. Dont let it snap back at you. And now look to one side. Make sure your hand is going to the side and not forward. And dont forget to breathe. Look to this side. All right. Now, were going to anchor the band right behind you. Just let it dangle down your back and then grab it. There you go. Now, bend your elbow. And now thats about how much band you need. Grab it at the end and extend and bend. Extend and bend. Good job. Okay. Are you ready to change . The easiest way to change is just to take the top hand first and then grab the bottom. Take your hand down as far as it will go behind your head. Check your posture. And now up and down. How does that feel . Keep your wrists nice and straight and keep breathing. Okay. Now, youre going to open up the band and youre going to sit on it. So just lift up your seat. Sit under. All right. Now, were going to take the band up and across the front of the body. Now, thats not enough band for me, so im going to pull it out. There you go. That feels much better. Just straighten the arm. Dont lock the joint, the elbow joint. Okay. Now, we know im going to need more on this side, so lift up your seat and pull it over. And up and over. Dont forget to breathe. Good job. Okay. Now, put it right in the center of your seat, and were going to do bicep curls. Start with this arm. Keep your wrists nice and straight. Okay. We want to do four on this side now. You can keep adjusting your band. Now, thats a little too little band for me. I needed just a little more. You want to get it to where its feeling just right. Okay. Now, were going to take that band to the back. Pull back, open up that chest, and relax. Again. Breathe in and breathe out. Breathe in and breathe out. And now were going to slip that band out, and open up in front, and relax. Super for leg strengthening and stretching exercises, stand directly behind your chair placing your hand on the center of the chair for balance. If you prefer to stay seated, follow gretchen. Shell be turning during the leg exercises for demonstration purposes only. You should stay facing forward in your chair for a solid base of support. We have a lot of hip work here. Strengthening those hips are important if you want to avoid falls. Okay, well start with our feet about shoulder width apart. Tilt your pelvis under. Get the ribs lifted up, shoulders are back. Now theyre down. Chin is tucked. Youre going to shift your weight to one foot and lift up the hip and then left it down. Shift the weight to this leg, lift, and down. Shift here. Up and down. Weight is here. Up and down. Okay. Here comes a change now. Were going to lift and step over something. Lift up and over. Lift and back. Now, i want the hip to be doing all that work. Weight is here. Lift up and over. Lift up and back. Lets do it again. One on each side. Weight is here. Lift and forward. Lift and back. Weight is here. Lift and forward. Lift and back. Step, together. Step, together. Lets go in this direction. And lets put some Head Movement in here. Step, together. Little higher steps. Now, im going to turn because were going to work this area right back here. Put your foot there, just the toe touches. Now, squeeze the buttocks and release it. Squeeze, release. Squeeze so hard that it lifts your foot off the floor. Lets do one more. Good work. Okay. Feet together, good posture. Now, touch that shoe back there. Squeeze and release. Squeeze, release. Squeee. We have to do one more. Squeeze and release. Okay. Now, come up on the toes, down on the heels. Up and down. And then were going to march in this direction first. One. Two. Three. Four. Turn in this direction. And finished. Okay. I think we can do some stretching now. Ground yourself. I want you to wiggle your toes. Thats so important to be able to feel that floor below you. Now, get everything in alignment, from your ankle, your hip, your shoulders, your ears. Then open up. Open up the door that youre going to walk through. Open it up. And one more time. All right. And lets change your weight, and then change your weight and push here. And push again. And push. Now, come centered over both feet. Check that posture one more time. Were going to lift up. Up, over, and lets go back. Lift, and over. We need to give those hips a little stretching. So lets start with the hamstring group, and were going to move that foot around so you can get some of the other muscles. And turn out and in. Okay. Hamstring stretch on this leg. Toes are up. Reach back with those hips. Now, keep your back nice and straight and turn the foot out, and in. You can really feel that, cant you . Gretchen yes. Mary ann feel how that stretch moves around. Okay. Now, bring your feet together and just bend your knees. Youre going to lift up. There you go. Now, this is getting a calf muscle, the wide one that is underneath that nice shapely one. And up. Were getting the same stretch. And were going to stand on one leg and circle. Stand on the other leg and circle. Now bring your feet together. Thank you so much for being here. Keep reaching out for a better day. For information on sit and be fit workouts, including those for specialty conditions, or for a complimentary copy of the sit and be fit newsletter, write, call toll free, or visit our website. Sit and be fit made possible in part by vq actioncare. Com, makers of the resistance chair. You wanted to be healthy and active. Stay strong. 18005706220. This italianamerican creation from pittsburgh, youve got to make it withe. Its quite a mouthful ooh m you feel the shock . Lidia yeah, i feel the shock and the pinch. Ah, feels good say chioggia. Chioggia. Ah, there you go, youre italian. Can i just get into it . Come and join me made possible by buonitalia. Established by the Italian Ministry for agriculture, food, and forestry policy, we promote and protect the italian agrifood system