Chair-based Exercise: Strength and Flexibility
July 27, 2021- 00:04Alright, so mum. Welcome to a chair
- 00:07based exercise class on Bill Bannock
- 00:09and will be going through some
- 00:11movements in the chair or using
- 00:13the chair in and out of the chair.
- 00:15So thanks for coming out today
- 00:17so I will be sitting in chair.
- 00:19Make sure if you have space.
- 00:22Well outside come to the properties
- 00:24here so that your thighs or freed up.
- 00:27Make sure your feet are parallel with
- 00:30each other and that the knees or over
- 00:33the heels and the shoulders are relaxed.
- 00:36Internet is up.
- 00:38Solar cell to find a position
- 00:41of ease in the chair.
- 00:43Normal closure eyes and.
- 00:46Watch things that'll feed relaxed floor,
- 00:49hips, relax to chair.
- 00:56Face and Roblox.
- 01:02Tune into bra.
- 01:07So if you breathe in through your nose
- 01:08and out through your nose, that's great.
- 01:10And if you can't, that's fine too.
- 01:13However, you need to breathe.
- 01:15Just relax into the breath breath,
- 01:17be there for you and take it in.
- 01:22Always welcoming health and
- 01:23well being on each breath.
- 01:28In your ability to be in the
- 01:30present moment with each breath.
- 01:34Following in the body of mine to
- 01:36reconnect again and again and again.
- 01:46Cool, then we'll open our eyes.
- 01:48So the first move in keeping the neckline
- 01:50will just be a slight nod with the chin.
- 02:21We're going to take the
- 02:22right hand over the left.
- 02:24I left down on top. Slowly.
- 02:40Stay in touch with your brother.
- 02:58And welcome back to center and release,
- 03:00and then we'll move the torso forward,
- 03:03inhaling hard for duck sailing.
- 03:05Naval map. Three movement and breath
- 03:08in front of the body in the back.
- 03:36And then we'll come back up, right?
- 03:39From here, we're going to
- 03:41take a left and right thigh,
- 03:43right hand on tile, accent,
- 03:44shoulders, and then again I
- 03:45moved into left and right.
- 04:26And then we'll come back to
- 04:28this other place to handle it.
- 04:30From there will be some
- 04:32upside movement with the head.
- 04:34Going from one side to the other.
- 04:40To create this stretch.
- 05:02Literally so.
- 05:06Make sure they're relaxed
- 05:08all the way to the fingers.
- 05:10Olivia was switched on,
- 05:11arms up, so they come together.
- 05:13He can only hotel palm down,
- 05:15sleeping back to the side.
- 05:18Now you follow graph into movement.
- 05:22In your body will start
- 05:23to regulate the breath.
- 05:24So if you need more and
- 05:26taking more without having
- 05:27to stress and huff and puff.
- 05:31So slow, relaxed, controlled movement.
- 05:43The fingers will press them up on the axial,
- 05:46release them on the inhale up on
- 05:49the exhale, release the money again.
- 06:00Good then will bend the right elbow.
- 06:03Take that left hand across Oval
- 06:06Office if you want to scratch them
- 06:09upper back with the right hand.
- 06:12Those arms or legs.
- 06:20And they will do the same
- 06:21thing with the other one laugh.
- 06:25Creating a stretch.
- 06:36Ellen will bring the hands outside
- 06:38their arms if we want to pull the
- 06:41arms away, holding out with their
- 06:43hands relaxing the shoulders.
- 06:50And then slowly release and then
- 06:52we roll the shoulders around.
- 07:11And then the other direction.
- 07:24Good, let's bring the hands once more again.
- 07:26This time will interlace.
- 07:27The fingers will do our side stretching,
- 07:29so we're going to stretch the palms
- 07:31out to the left and to the right,
- 07:33and come back to center.
- 07:35Dave, this match honey actually will
- 07:37come back to the center on the deal.
- 08:09And then release back to the center,
- 08:11and then we'll take it to the other side.
- 08:41Yeah, literally.
- 08:43And only in the hands forward stuff
- 08:46is if you're taking invisible orders.
- 08:48Very close to his shoulder blades
- 08:51drawing for their release.
- 08:53Collin Hill band.
- 08:55For all the XL forward.
- 09:20Police say this offense for
- 09:23what we call bone arrows.
- 09:26Long left elbow out, really.
- 09:29Into this trash and follow
- 09:31the excellent release.
- 10:01The other sides everything.
- 10:04Right elbow. Bali. Movement with brown.
- 10:35And then open palms bottom three
- 10:37fingers in both index fingers,
- 10:39right, right, index, finger up,
- 10:41rubber band between some and index
- 10:43finger and right index finger up.
- 10:45Keep your shoulders relax slowly.
- 10:47Inhale into this traction.
- 10:48They exhale really.
- 10:55Slower lacks control movement.
- 11:13Change direction.
- 11:34Slow. We will survive computers and move
- 11:38on the arms and legs while splashing.
- 11:44So freeing up the legs
- 11:45and arms, warming them up.
- 11:55Going through liberal actually will
- 11:57rotate arms and legs in and out.
- 12:12And they always have hands and feet.
- 12:14Keeping that relaxed leg.
- 12:26And then will circulate in hands and feet.
- 12:38Feet.
- 12:48And then slowly release.
- 12:53I will do some more exposed
- 12:55to the arms and shoulders,
- 12:57so keeping leftover boundaries
- 12:58in right hand up, spread fingers,
- 13:00palm up and starts the arm back and release.
- 13:04Follow, then he'll back in
- 13:05the Asheville True lease.
- 13:48And then release. All left.
- 13:51Right hand back the head
- 13:54keeping the spine logs.
- 13:55That would be strange for that.
- 14:02Brown
- 14:25and they will change.
- 14:50In release and then we interlace the fingers,
- 14:53resting the handle door side, stretch.
- 14:56Here the polyaxial over
- 14:58to left inhale back up.
- 15:01Yeah we did that or so.
- 15:03Just like we have the weight
- 15:05of the head before.
- 15:06So creating their relax stretch.
- 15:30It won't take it.
- 15:52And then slowly.
- 15:57Of the waste.
- 16:00Feet wide or LAX.
- 16:03Coming across forward crossing.
- 16:08Still out here. Really in Halo?
- 16:36Easily direction.
- 17:16Hold the bag holding on to that
- 17:18as we're twisting to the right,
- 17:20we're gonna push with the ride and
- 17:22pull with the left to create A twist.
- 17:25Staying upright and relaxing.
- 17:40I'll take it over.
- 17:44Yeah. They're comfortably upright.
- 17:49This time we're pulling with a
- 17:50ride, pushing with the left.
- 18:07Come out of the chair.
- 18:09So we're going to do the
- 18:11reporting methodology.
- 18:11People come forward three times,
- 18:13just stretching our back forward
- 18:14still remaining in the chair.
- 18:16Second part, we're gonna come a couple inches
- 18:18off the chair and then slowly come back down.
- 18:21There's animal come out of the chair,
- 18:23come back, sit down, come out of the chair,
- 18:26come back in town so it's good work
- 18:28for your thighs, your legs.
- 18:30In your back right?
- 18:32So make sure you're in the correct position.
- 18:35Feet parallel knees over ankles body relax.
- 18:39Onion Hill will stretch
- 18:41the body and arms forward.
- 18:43Lyrics to release.
- 18:45Again.
- 18:50One more time.
- 18:56This time we're going to come forward.
- 18:59Slightly obsolete control coming back out.
- 19:05Look forward.
- 19:07Absolutely.
- 19:11Then again.
- 19:17All the way up, which will entail
- 19:20coming forward on the inhale and then
- 19:22lived in the body and arms above the X.
- 19:25Ellen releasing. Or looking back
- 19:27so you can touch the chair.
- 19:32Once again, will inhale
- 19:34and go forward. Skills.
- 19:40Neighborly Oh yeah.
- 19:58Girls.
- 20:01One more time.
- 20:12I'm coming back toward the chair.
- 20:16Touching.
- 20:24Do some work with core strength legs.
- 20:28Take that up to the Chester shoulder release.
- 20:54The other side, yeah, it relates to fingers.
- 21:00Truly.
- 21:04It also gives a nice stretch the
- 21:06glued to the leg in the back.
- 21:22Bring the leg out, bring the hand
- 21:23in front and then on the exhale.
- 21:25Take it out on the inhale back.
- 21:46And slow.
- 21:50Website.
- 22:1411 a little bit more core strength
- 22:16and also good for the hamstrings.
- 22:18The Nice meziani axial.
- 22:20Find some extension on the lease.
- 22:35And they will stay in extension there.
- 22:38People lived in the body.
- 22:39Keep drawing up Neil.
- 22:41Keep relaxing your shoulders.
- 22:47Helen.
- 22:50Be on the other side.
- 22:53Nationally.
- 23:06Stand it up.
- 23:26Work through the groin and hips
- 23:28so cradling with leg and foot.
- 23:43Legs crossed ankles not
- 23:46experiencing any stress.
- 23:48Close it all. Fill in the fold.
- 24:08Come on.
- 24:11Extended out we're good for this trash.
- 24:27At least he continued the outside
- 24:29edge of the food will be on
- 24:32hand on the chair interest.
- 24:43And then slowly release.
- 24:48The other side.
- 24:54Search create a Ling.
- 25:03Crossing over and make sure it's laying
- 25:05out the joint that's on the other leg.
- 25:08Flex the toes at all and start to fold.
- 25:26Latest news or footsteps?
- 25:40Ignoring me.
- 25:45Twist.
- 25:57Slowly release.
- 26:01Into the floor, we're going to keep the
- 26:03knees slightly bent as we pulled forward.
- 26:12The lengthening that's fine.
- 26:18And then we'll walk those hands back up.
- 26:23We will do that three part methodology.
- 26:25We'll just do one.
- 26:272 slow this year of three
- 26:30all the way over here so.
- 26:32Inhale. Flexible.
- 26:39Thanks.
- 26:45Hello there. Make sure you
- 26:49walk away from the chair.
- 26:52With their arms down or with their
- 26:54arms up, we're gonna work up.
- 26:56They left the heels and release. Really.
- 27:01Fall, inhale and follow their example.
- 27:14Early. And then we're gonna
- 27:16do our side to side movement.
- 27:19Earth, we're just gonna tail.
- 27:22Lower back sacrum.
- 27:25Switch older people feed study.
- 27:30Too loosely at waist and arms.
- 27:47This will free up the opposite.
- 27:50Ankle and heel so just give it in.
- 27:54It's not too dissimilar to golf swing.
- 27:56Actually is a really good
- 27:57exercise if you have all three.
- 28:00I'm keeping the shoulders and hips
- 28:02level and doing that pivot out.
- 28:07For freeing up the hips as well.
- 28:21Really. Anyone circulating hips
- 28:24keeping the help? New space widely
- 28:27banned as we stretch across.
- 28:44And don't do that in the other direction.
- 29:02And then release will make sure
- 29:04we bring our feet close together
- 29:06and these together bellignies
- 29:08take their hands off the bus.
- 29:10Slowly rotate around.
- 29:25Animal wrote in direction.
- 29:39And then slowly and will take
- 29:41time to step right again,
- 29:43we're going to shift. Lift the hill.
- 29:47And then rotate around on long foot.
- 29:50So mostly it is on the left
- 29:52legs and frees up the right.
- 29:58I will do them both directions.
- 30:05And they will do the same
- 30:07thing on the other side.
- 30:08Bring the foot back. Rotate around.
- 30:16And we'll do that in the
- 30:17other direction as well.
- 30:25And I will slowly release and they're
- 30:28going to move over to the right
- 30:30side of the chair. This computer.
- 30:36There are other chair or by your side spent
- 30:38along to laugh with the right leg up.
- 30:54LOL Keep their leg up shaking.
- 30:57There just only on it, so trust
- 31:00that you're stable in your leg.
- 31:05Former.
- 31:13It'll lift the leg up and just
- 31:16keep it there still stable.
- 31:25Bring the leg out to the side.
- 31:28We can counterbalance either with
- 31:30the chair or the hand up in the air.
- 31:36Australian can stay on as well.
- 31:40Either into the calf below the knee or
- 31:42thigh above the knee, and rested there.
- 31:45So we can bring that other off.
- 31:48Finding balance, opening up the hips.
- 32:02At least the arm released the leg.
- 32:10Then again. Utilizing chairs there.
- 32:13If you're OK with your hand or near the
- 32:18chair, feeling strong and confident.
- 32:22My phone here so we could bring it on.
- 32:32Really wants us. There will shake
- 32:35out that leg. Mostly at the hip,
- 32:37giving some much needed lubrication.
- 32:42Same thing with me.
- 32:51Yeah.
- 32:59Read aloud to the side, hand
- 33:02the chair or counterbalancing.
- 33:07So balance strength and stamina.
- 33:13Then again, resting foot on the
- 33:15inside, pressing foot against
- 33:16leg opening up that me that him.
- 33:31Slowly release.
- 33:36You don't have to move your chair, OK?
- 33:40Here in front of my chair.
- 33:42And other far away.
- 33:43And then I'm going to cross the
- 33:46right leg over the left and
- 33:47this kind of work on those IT
- 33:49bands to keep the names down.
- 33:51Take your hands the chair
- 33:53and then start to fold.
- 33:57Their hands could rest in
- 33:58your body could rest down.
- 34:16When should I go?
- 34:21Pressing into the chair
- 34:22slowly come up and release.
- 34:26They'll do the same
- 34:28thing on the other side.
- 34:29Feet close together.
- 34:31Left across right,
- 34:32badly needs there to fold.
- 35:00Slowly release. And then
- 35:04we're going to take our.
- 35:09Against the wall and secure we're
- 35:12gonna bring your hands down.
- 35:14Follow distancing or walking
- 35:15feedback him with distance apart.
- 35:17Make sure he'll go back or hips
- 35:20formatically heels and then stretching
- 35:21back with this pressure from side to side.
- 35:34Breathing and stretching then
- 35:35we're just gonna relax back.
- 35:59Slowly walking forward and ease and roll.
- 36:12So what we're going to do with
- 36:15the movement without the chair and
- 36:17then all showed with the chair?
- 36:19So it's going to be basically
- 36:21bring your feet, hip,
- 36:23width, distance, part,
- 36:23so natural standing position for the body.
- 36:26We're going to bend our knees,
- 36:27fold the hips back, make sure the
- 36:30lower back is relaxed groups or relax.
- 36:32Shoulders are resting.
- 36:34Over the hips and then we can
- 36:37do our shift over to Brian
- 36:39and come back to the center.
- 36:43Come back to the side.
- 36:52We're going to do on the inhale turn
- 36:54slide into right next to the center.
- 36:58Summer shifting and turning.
- 37:00Of course, we're looking in that
- 37:03direction, and first we're just
- 37:04keeping both feet on the ground.
- 37:14And they were going to
- 37:16come over to the right.
- 37:18Just bend left knee lift up
- 37:20Alexis coming over to left
- 37:21and the right and left.
- 37:36We're gonna lift that leg up.
- 37:40Read up for balance and then release.
- 37:56The same. Yeah. First,
- 38:01resting both hands on it.
- 38:03And then as we go over to the riot,
- 38:06released the right hand,
- 38:07and then as we called,
- 38:08flow at least left him. Turning.
- 38:14We need that support will not
- 38:16leaving into the Chair so. Love.
- 38:27Left foot on the left. The most.
- 38:42And then we're going to work
- 38:44our way around the chair.
- 38:45So we're going to work our way
- 38:48into position around the chair.
- 38:50Beautiful chair.
- 38:54So we're going to come over to the
- 38:56right lift the left foot up and
- 38:58bring it in slightly forward and
- 39:00laugh like the right foot down
- 39:02and bring it out slightly. Or
- 39:12eventually clear the chair.
- 39:16As we move over to the right,
- 39:18we're gonna ban left.
- 39:24Right?
- 39:26And the same thing over
- 39:28and bring the foot forward.
- 39:30And then left and bring the first floor.
- 39:35Now we're going to move over to the right,
- 39:38putting the left foot out. Over to
- 39:40the left and bring the right for them.
- 39:43So the same methodology but moving across.
- 39:48So spatial orientation.
- 39:54If you have to move around
- 39:56something which all times we do.
- 40:03We cleared the chair.
- 40:04We move over to the last week.
- 40:08He'll come down come over. And then
- 40:11move over to move the left with that.
- 40:15Feeling the same thing,
- 40:16moved the right foot back.
- 40:18We needed the chairs there.
- 40:21Move the left foot back.
- 40:24We clear the chair will come over to
- 40:26the right and bring the left foot in.
- 40:29Come over to left, right.
- 40:36Until we come back to the chair itself.
- 40:44Moving in with free standing and
- 40:46I think we've done this before.
- 40:48OK, but if we have it, I'm going to
- 40:50show you with all the chair first,
- 40:52then I'll show you with this year
- 40:54it's not working under knees and then
- 40:57we're going to move our hands and
- 40:59body back toward the heels on him.
- 41:01And on the exhale released.
- 41:04Do that again. For the heels.
- 41:08And then back toward the center.
- 41:11Inhale. NEXL at the end he'll
- 41:19and exhale and then we'll add
- 41:21another movement and it's on the
- 41:23inhale back toward the heels.
- 41:25Exhale to the center in Hill forward
- 41:28toward the toes and balls of feet
- 41:31and exhale back to the store.
- 41:36Back in helping hands and body move
- 41:42forward slightly and expelled after.
- 41:44Inhaling? And exhale.
- 41:48And and handling. And next time.
- 41:52We're going to add one other movement
- 41:54to this so three part movement.
- 41:57Inhale back toward your heels.
- 42:00And still to this number.
- 42:02And held war that owns.
- 42:06XL back to center. In him bill.
- 42:11Exhale back to center in hilt
- 42:13or the Post Falls in favor.
- 42:16Stretch forward. You move those
- 42:18hips back and then back to the sun.
- 42:21They will continue.
- 42:23Toward the hills.
- 42:25X feeling toward the center.
- 42:28Inhaling toward the balls
- 42:30and toes clean until.
- 42:32Ask him back to stop so fine.
- 42:37Toward the heel. Exhale to 7
- 42:40in hilt war feet land Hilton,
- 42:43then exhale back. And every new one.
- 42:55So I'm gonna.
- 42:59I want to step away until I
- 43:01feel that my shoulders were
- 43:02both my hips in my arms or mom.
- 43:05Longer release OK. So from here you
- 43:09bring my hands to the chair again.
- 43:13Inhale body back toward the heels,
- 43:15exhale, release. In the whole body,
- 43:18forward toward the toes, exhale release.
- 43:23Or the Healds XL release.
- 43:26And we will forward through
- 43:29the tools Next Everly.
- 43:31Lean and tilt inhale back.
- 43:34Exhale release until 4 leave
- 43:36until sending those hips.
- 43:41This summer wore those heels.
- 43:46Failed to send an email
- 43:48forward leading tilt again.
- 43:49We're not pressing into the chair.
- 43:51Were just utilized the fingers
- 43:53lightly on it one more time back.
- 43:58More more time forward.
- 44:00Former client to leave until.
- 44:04One more time. To make our
- 44:07way over to the side again.
- 44:10One side so we could release.
- 44:13Even sidestep
- 44:21now, we're gonna do an exercise where
- 44:23I'm gonna utilize the cheer slightly.
- 44:25I'm also going to show you freestyle so
- 44:28we're gonna use that same methodology.
- 44:30So watch first.
- 44:32I'm gonna inhale back toward the heels.
- 44:36I'm gonna exhale release to the center no.
- 44:40I'm going to go forward in
- 44:43the tour there and then.
- 44:45Staff. With my arms coming up
- 44:49and then or release though.
- 44:52Push forward.
- 44:54If I were utilizing the chair,
- 44:56I would be same methodology here and
- 44:59make sure that I have sent back with
- 45:02my fingers extended for release.
- 45:04Totally heels exhale release.
- 45:06Is there any land until and then
- 45:09exhale one hand on the chair.
- 45:12When I stepped foot forward.
- 45:15So we can do it on the right side,
- 45:18left side and then we'll
- 45:19do it free of the chair,
- 45:21and then we'll do some cool down right?
- 45:23So I know it's a lot today,
- 45:25but it's a beautiful day to be exercising.
- 45:27Thank you for joining with me so well.
- 45:32Inhale back for the hills.
- 45:35And filter release inhale lean tilt.
- 45:39Step the right foot forward and
- 45:42then release. The Walking Dead.
- 45:46Then again.
- 45:49Email we come back for
- 45:52the hills exhale release.
- 45:54You know, fortunately,
- 45:55until left foot forearm.
- 45:57Oh, and then excellent.
- 46:04Yeah.
- 46:09Or the hills? XL release and then
- 46:12lean until arms up with the staff.
- 46:17Movies. Someone?
- 46:19They held out for the heels.
- 46:23Thanks Hill truly.
- 46:26Until left foot forward.
- 46:30Do that one more time stop.
- 46:36Going back toward videos XL Charlie.
- 46:41Come up.
- 46:44Movies.
- 46:48Your heels?
- 46:52Until left accident. You are
- 46:58shifting to the chair again.
- 47:07And we were going to do that
- 47:09methodology that we did before.
- 47:14Once we talked in the chair.
- 47:20Now let's do or cool down exercise,
- 47:23so we'll come back toward the chair.
- 47:25So we're fully on the chair.
- 47:28We're going to make sure that the
- 47:29hips are resting toward the back,
- 47:31but the upper body is free of the chair,
- 47:33and then we can close our eyes.
- 47:37Good, we're going to start to
- 47:39rest the hips and shoulders,
- 47:41feet and legs, arms keeping the head up.
- 47:45Close your eyes, relax your
- 47:47face and jaw. Part your lips,
- 47:49wet them with the dog and swelling.
- 47:55If you're breathing in and
- 47:57out here nostrils notice the
- 47:59breath coming into the nostrils
- 48:01coming out through the nostrils.
- 48:03If you're breathing differently
- 48:05because of any situation, then.
- 48:07Just feel that bro.
- 48:12Relax and feel resting,
- 48:14breath, rising and falling.
- 48:21Bring your awareness,
- 48:22the space that have launched, relax,
- 48:26become very clear interested.
- 48:29As if each breath were
- 48:31revitalizing that space.
- 48:35Opening it on the inhale and
- 48:37clearing it on the exhale.
- 48:53Bring your awareness to throat feel the
- 48:56inhale opening into that space of throat.
- 48:59XL releasing as if you're clearing that.
- 49:03Passageway of speech.
- 49:07Of how you speak and communicate.
- 49:14Revitalizing that space.
- 49:22In awareness, the chest, lungs, heart.
- 49:29Feel the breath expanding into
- 49:31that space in the breath,
- 49:33releasing from that space.
- 49:34Clearing in fencing.
- 49:46Finally, into the belly of an evil.
- 49:52Feel the breath moving into that
- 49:54space and now we know that nice,
- 49:57relaxed full diaphragmatic
- 49:58breath full body breath.
- 50:03Managing the entire body and mind
- 50:07revitalizing, restoring, centering.
- 50:18I'm just gonna send some quality of mind
- 50:21and body and breath right now after the.
- 50:24Work you put in to this space today.
- 50:31Again, each breath allowing
- 50:33health and well being.
- 50:38Restoring and nurturing.
- 50:54And will slowly open your eyes.
- 50:57Thank you so much for coming out.
- 50:59Please do let your friends
- 51:01know about the class.
- 51:02Any feedback is welcome.
- 51:04And I also do the Qigong entire G class on
- 51:09Thursdays at two and on Mondays at three.
- 51:13So have yourself a great day and.
- 51:17Easy rest of the week.
- 51:18Enjoy this beautiful summer and
- 51:20thank you so much for attending.