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Hi, I'm Kathy Smith welcome to my instant workout
Now we all know that exercise is very important for a healthy lifestyle
But with responsibilities of family friends and a career. It's often hard to schedule a consistent workout
Now you can fit a workout into your schedule in as little time as 20 minutes
I've divided the program into three compact 20 minute sessions for three specific needs
stretching toning and aerobic conditioning
Each session is a complete mini workout that can be used alone or with the others depending on your time and your needs
Make a note of the number on the counter of your VCR at the beginning of each segment
That way you can quickly begin whichever segment you choose
Remember even 20 minutes of consistent concentrated exercise can deliver great results
Your personal goals determine which segments you select so if weight loss is your primary goal
Concentrate more time on the aerobic workout if you want to firm up spend more time on the toning section
And if you want to work on your flexibility, or you need a stress break use the stretching section of
Course you may have several important goals, and if you do alternate the sessions or use all three for an hour-long workout
Now we all know that managing many priorities is a real challenge, and it's hard to find time to take care of yourself
That's why you're going to love my instant workout because it enables you to keep health and fitness a priority
Whether you have an hour or just an instant
you
It's time for the instant toning workout
Just 20 minutes to strengthen and tone the entire body
Now most of the workout is done standing so use a chair or wall for balance then gradually try to stand unsupported
You may also want to follow Nancy. She'll be demonstrating less intense modifications of each exercise
We're going to start with feet shoulder-width apart do some rhythmic movement by just stepping side to side you guys ready
Yeah, I decide and take it in
Okay, make it a little bigger
Another set of eight just like this eight seven six last four
Now pick up your left leg out to the side pick it up other side add some arms in and out
Eight more out
Legs go back arms go forward
Push it push it pump it make it a little bigger
Four three bend that leg behind you cross the arms
Four more three the knees come forward and pull it in circle around
Make the arms a little bigger
Last four three cross the knee across the body
Make the arms a little bigger
Last four
Just marching out shake it out good warm-up
Now let's move into our plies feet our shoulder width apart knees are directly over the toes abdominals are lifted take it down first
Here you go
down
Watch your alignment
Really squeeze together
Four more just like that each time you come up think about squeezing those inner thighs together lifting it up
This time when you take it down there hold it down there the heels come up lift and lower again down heels come up
lift
lower
Again last time
Back to plies and take it down and up down and up
Keep your toes turned out your chest high chin tucked in keep your pelvis tucked in
Your pelvis tucked under and level from side to side and make sure your toes are in line with your knees
Now hold this one down here
Knees go back back
Now the emphasis is back each time don't let them roll too far forward
Make sure you stay lifted through the abdominals chest is up
Don't let those knees roll forward if you feel like you're working too hard come up a little bit last set of eight
Four more three back to plies take it down and up now really work the muscles inner thigh and buttocks knees back
Last four
Hold it hold the last one down squeeze the buttocks tuck it under tuck release squeeze
Release it's a small movement again if you're having problems lift your plea after here
Tuck release tuck release tuck another set of eight
Four more squeeze it release squeeze release
Down and up come on take it down and up down and up
Last four and then we're gonna go right into plie slides last two
Take it down and slide it to the side down slide down slide
Pulling those thighs up and in
Give me another eight just like this
Work it squeeze it lift it tall pull up through the abdominals last four squeeze the buttocks and inner thigh each time
Last two you can do it shake it out. Good job. Okay. Let's get ready for one-legged squats
Supporting yourself on your left leg knees slightly bent take it down and up. Here you go
Down and up
And squeeze squeezing the buttocks
Down squeeze up we're working the left leg the right legs just for balance now. Let's add a leg extension back now out to the side
Take it down
Back
Squeeze the buttocks and don't arch the back
Last two sets come on
Pull back down out to the side one more each direction
Now hold it out to the side get your alignment pull that knee forward hips are square
shoulders are relaxed
Halftime up to the side. Here you go
Four more
Now up to tempo and lift it lift it accent down and out really toning the buttocks in the outer thigh
Eight more eight seven six
You can do it last four we're gonna switch sides go right into one-legged squats down squeeze up
Down press and squeeze down tighten the buttocks each time little tighter as you come up last four
Give me two more like this
Add the leg extension back and take it down press back off to the side
Focus on lengthening your leg down take it out point it out to the side flex it back point out to the side
Point out to the side
Down one more each direction
Good job. Take it out to the side. Now. Hold it get your alignment. Take your leg forward hips are square abdominals lifted
Halftime lifted up to the side and lift and lower
Lift and lower lift lower four more remember down and up down and up lift and lower up to tempo
Last set of eight don't lean too much eight more
You can do it. We're almost there
Shake it out. Oh you did it
Okay, get ready. We're gonna work the front of the leg now supporting yourself in your left leg
Three leg extensions forward looks like one two
Hold release again one two three
The leg now supporting yourself in your left leg three leg extensions forward looks like one two hold release again one two
Hold each time take it a little higher one two
Hold release one two
Hold release one two
One two
Two more
Last one
Bend and extend and extended and bend it
Now if you can't take it this time take it down just in here extend bend extend bend
Let's take it to the other side right at the other leg and stand extend hold release
One two hold release take it higher each time
Hold release
Hold release
Four more
Last two
One two now extend and bend here you go extend think about the abdominal stay lifted keep your balance
Great job. Let's shake it out get ready for squats
Whoa shake those legs out a little bit moving right into the next routine feet shoulder-width apart
Bend like you're sitting in a chair take it down squeeze up down squeeze up down
Squeeze the body cuz that's some arms and take it a little lower
down press down press down press down
Your torso is lifted don't bend forward at the waist
Your body weight is equally distributed between your heels and the balls of your feet
Now shift your weight back as if you're sitting in a chair
Give me two more we're gonna add a leg extension take it out to the right side and down pull up
down other side
down pull up down
Eight more
Okay last four you can do it down pull up
Last two good job back to just a squat and squeeze
Squeeze the body each time four more
Okay this time take it down there and just hold it hands extend out we're just gonna hold it here
Give me another eight just like this you can do it eight seven six hold it
Last four three back to squats take it down first down and up down
You got four more and this is it I promise we're gonna quit now
Last two right into dip shake it out good job one last leg exercise left leg in front right leg back straddle
Both knees are bent tuck it under for eight tuck release tuck release tuck
Four more just like that
Last one take it down and up dip it down now dip it down come up
Making sure the knee stays behind the toe if you need to take a wider stance down squeeze it up
Give me two more then we're gonna add a back leg extension lifting the leg behind you right now down lift up
Let's switch side one last leg and this is it
Okay get your stance make sure it's wide enough to wide enough back and apart tuck it under both knees are bent
Here we go squeeze release squeeze release tuck release squeeze
Take it down here you go and sit down come up down come up down come up down
We're gonna make it I swear we are four more three more we got one last thing to do and then we're done with the legs
Pull that leg up behind you here we go work it now
I don't think it's looking too far out think lifting back and lengthen
How many more last one oh shake it out
Okay let's put our mats down and stretch out the legs
It's always good to stretch the legs after you work them so let's get on our side and stretch the front of the leg
Grabbing the ankle pull it right into the buttocks just take a deep breath
Okay now let's sit on up and stretch the hamstring by just reaching forward keeping the back straight
Reaching the buttocks back thighs back leaning over
Okay take the leg across the body let's have a spinal twist
Reaching around looking all the way to the back wall holding
And let's switch sides switch it over to the other side and let's do that same spinal twist on the other side
Reach all the way around look to the back wall as far as you can
Reaching it forward to the hamstring stretch it out
Reaching forward back is straight pushing the hips back as far as you can
Good job and last stretch let's stretch out that quadricep pulling that heel toward the buttocks
Stretching the front of the leg out roll over to the back and let's get ready for our sit ups
Hands behind the head abdominals tight buttocks and shoulders lifted
Begin lift it up and down now exhale as you come up inhale down really contract the abdominals
Lift the shoulders off the floor press that spine into the floor
Let's add a move here
Okay pull it up keep going
Give me four more just like this
Four squeeze it together lift the shoulders up
Last two hands go behind the head back to regular abdominals
Exhale each time you come up inhale down exhale
Two more
Legs come up alternate the legs pull release pull it up
Really exhale pulling in the abdominals each time give me four more three more
Last two let's move right into the obliques the right leg goes over the left left leg
Hands behind the head other hand extended out
And lift it up and over lift it up and over
Bring the shoulder off the floor four more
Really think of bringing the opposite shoulder to the opposite knee extend the leg bring the elbow in
Working the waistline now
Four more three more last two hold that leg straight up and finish it off
Let's give me eight more just like this lifting shoulder up and over to the opposite knee
Last two let's switch legs we'll do the other oblique opposite leg goes up and over release
Over release keep this knee out think of directing the shoulder to the knee
Extend the leg pull it in now the more advanced you are the lower you can bring the leg
Make sure you're not arching your back
Exhale as you come up
Extend the leg to the ceiling and up over
Four more
Last two both legs go up to the ceiling
Using the abdominals lift the hips off the floor don't swing it
And lift it up and lower up and lower contract the abdominals to lift the legs and pretend like you're stamping the feet on the ceiling
Keep it going
Now if you want you can do a combination curl keep it going but lift the shoulders at the same time
Okay last one you did it let's flip it over and stretch out those abdominals hold it here
Pulling it forward pulling that rib cage forward and let's get ready for push-ups
Now what I want you to do is come up on your knees get your body alignment
Abdominals are tight and hands are shoulder width apart now let's take it down and up down and up
Slightly tuck under those hips don't sacrifice form for repetitions keep it going down and up
Contract your abdominals to stabilize your lower back
It's important to keep your head in line with your spine don't let your head drop down
Four more and then we're going to change the pattern slightly
Okay now this time a little slower as you go down
One two three push up one two pull push up tighten keep the abdominals tight
Five
Keep it going
Let's stretch it out pull it back and really come forward bring the leg forward get ready to work the back
Leaning forward up release up release pulling the shoulder blades together
Up release up
Again
Working the back
Give me four more just like this
We're going to change the angle slightly bringing the arms forward and take it out pull back
Forward really think about that back squeezing those muscles and you pull back
Good job
Just put the beat on
Just put the beat on
Last four three two last one good job come on up
Let's step it up step off your mat and let's just stretch it out
Take a big inhale up drop your left hand down and stretch out that tricep
Take it across the body stretching the shoulder and the back
And again a big inhale up drop the other arm down stretching out the tricep
Across the body
Let's drop the hands behind interlock the fingers pull the arms down
Pull the shoulders down drop the head forward
Bring it back up big inhale and exhale great job all right
Let's begin the 20 minute cardiovascular conditioning section
Now this time the moves are going to be a little funkier but I want you to remember you're going to be doing them day after day
And you're going to be able to practice them so what I want you to do is just let go and let's have some fun you ready
Okay let's get ready to warm up the body we're going to start with some deep breathing and reaching the ceiling first left hand here you go
And take it up and up exhale out and shoulder rolls let's do the same thing again reaching to the ceiling left hand
Okay let's do the same move but we're going to add a body roll to this
Reach the ceiling up drop it down roll it back up add those shoulder rolls again
Drop it down give me two more just like this reach it to the ceiling
One more all the way around back up to the ceiling up roll up through the spine shoulder rolls
Now let's make this move a little bigger elbow back
Last two big arm circle back here you go take it back
Four more now same thing but across the body and reach it out
Hold it out there rib isolation and slow slow one two three again slow slow drop the arms again take it slow slow
One more now we're going to do the same pattern but with the feet slow slow fast one two three again slow slow one two one two more times
Shake it outside the side okay let's start to pick it up and start to warm it up
Turn it to the side reach it forward
Four more back to center and side to side
Four three take it back now turn away from the camera
Back to center new arms forward for four here you go and four three two back to center and four take it back
Okay give me some new arms in and out power in take it forward arms a little higher this time side to side
Back to the floor let's break it down to twos give me one more set of twos and side and up front
Okay shake it out side to side march it out start to twist it out
Let's do single single doubles it looks like this single single single single single
We do four more just like this
Last one march it out
Four more four three let's add a cha cha cha to this now and one two one two three one two you got it
Now get this movement give me two more just like this and then we're going to move it
Last one to move it this way one two one two three
Three make it bigger take it lower
Last two just march it out and four in now four out low in nice and tall and low
Two more sets last set hold it out here double touch it the knee comes up
The knee comes up double touch it again knee comes up two more sets
Okay last set all the way around knee comes up march it out
Okay ready for ant dance take it forward you're going to be turning away from your set so listen carefully
Back and forth step it forward step it back turn it to the side and left and right
Now suck it up we're going to turn away from the television set and all the way to the other wall here you go
And left right left right left right left right
Now take it forward you got it four counts one and two give me three turn it that way
Left right left right
All the way around turn it to the right left right left right
Okay let's break it down to twos now this is one now two turn it and twos again
Left right left right left turn it three times left right left right
All the way around and over your shoulders left left two more sets
I got it turn it around left right left right
Last set oh yeah oh yeah and left left last time
You can tell if you're working in your training zone if you're breathing hard but can carry on a conversation
If you're really winded take it down
Give me four more just like this we're going to do three taps and a clap left leg first and
Add some hips
All right
Nice and cool
Elbow hip
There it is
Two more
Okay let's take it to the shoulders take it down
Add a hop to it
All right
Add a hop only if you feel comfortable
Front side back front side back front side back together
Okay remember this move we're going to start a combination walk it this way
Bring those elbows up
And again
Two more
Remember those taps
Hold and tap it out
Move it
Right here next time we're going to add a turn
Walk and now turn it
Back to taps
Tap tap up together
Tap again
Walk it out
Turn it out
One set of taps
Front side
Now walk it
Turn it out
Again front side back together
Let's do two more sets just like this
Tap other side
Walk it out
Turn it out
Last set
You got it
Working now
Right into grapevine
Take it behind
Grapevine again
And then we're going to hold and just rock it out right here right side to side
Back to grapevine and
Rock it out four times
Four three two back to grapevine
Looking good
Alright
Let's break it down
Hold it here hold it
Two counts other side
Hold it hold it
Two counts keep it going now
Six more times just like this
Woo get it
Four more sets
We walk it then we hold
Yeah
Oh yeah
Last set
Hold it just keep this move going
Hold it right here
Four three not this direction
And
Four more
Four more
Last two just like this
Okay now count the two
One jump it over
One jump it over
Oh yeah
Just side to side
Let's move it up here you guys
Move it up with me
Move it up
Another set of eight
Eight more
Same place we're going to have new arms
Last of the eight
Pump it
Give it to me now
Pump it up
Just march it out
Okay cool down take a deep breath
We're going to start a new move
Start by walking forward hit a pose
Hit your pose
Any pose you want another pose
Now just make them up
Just clap it out for two
Let's do it again
Copy one of us or hit your own pose
Side to side
Just don't copy this guy
Another set of eight
Eight
Now
Take it forward put it all together now
Hit your pose
Take it nice pose
Straighten it out
Side to side
Give me four more
Take it forward and hit your pose
Again
Side to side
Four more
Add double knee lifts right here to the side
Now twice behind step behind
Other side two knees
Step behind
Keep this movement going two knees
You can get it
Side to side
Or really really get into it now
Two knees turn
Oh yeah
Last two
Okay we're going to take this move
We're going to put it all together
From the beginning walk it forward
Hit a pose
Side to side
Four more
Double knee lift
To the side
Take it side to side
Other side
Two more
Last time
Take it forward all the way from the top
Hit your pose
Now really get into it this time
Side to side
Double knee lift
Side to side
Two more
Okay let's keep the intensity up for just a bit longer
Hold it here and really work it
One, two
Now across the body for eight
Arms go to a diagonal
Across the body again
Just drop the arms, shake it out, keep it like going
These are singles
One more combination, give me four more
Three, we're going to do doubles just like this
Hold it
Switch sides
Switch again
And again
Oh yeah
You got it
I thought you got this because now we're going to add something to it
Double knees, looks like this
Add a knee
Switch sides
Is that tricky on that or is it good?
Again
Double knees
Switch sides
Back, now forward
Now really work it, you got it
Last time
Okay keep the knees going
Other side, two of them
Switch it
Two more
Let's go into four knees, double arms
Other side for four
And again
Four again
Okay we're going to do a running man move
Watch it
Take it back
Watch the movement now
If you're having problems with this move, just do knee lifts
Okay, so we're going to put it together
Four more
Go
Four cuts to the side
Running man for four
Yeah
Take it to the side for four
Back to running man
Other side
One more time, each side, you can do it
You're going to cool it down after this, come on, keep it going
And out
Take it home
Last time
Just march it out
It's time to check your heart rate
This will be a 10 second pulse check, so find your pulse and start counting with zero
Are you ready?
Begin
Stop
Stop
Find your age on the chart
Your heart rate should be between the numbers in the corresponding column
If it's higher, decrease your pace slightly
But if it's lower, you need to work a little harder
Okay, let's start to cool it down now
We've got a little combination, just have fun with it
Let's just start by walking it forward
Take it out
One, now step it out
Jump it out
Hold it
Bounce it out
Now we're going to do a little combination here
Duck walk back
Like this
Jump it out
Step it out
Jump it out
Hold it
Okay, let's repeat that, take it forward
And
Step it out
Now jump it out
Hold it, new arms
Duck walk back
And
Step it out
Jump it out
Okay, let's add some new arms
Take it forward
And walk it
Step it out
Jump it out
Hold it
One, two, three, four
Reach down
And duck walk
One, two, three
And reach
Hold
Walk it forward
Jump it out
Step it out
Jump, jump
Duck walk
Duck walk
Hold it
Over here
New move, wash my arms
Take it together
Now wash the hips
We're going to take it up to tempo now
And
And
Now step it out
Same thing again
Take it to the side
And look to the side
Up
Step it out
Let's do that one more time
We're going to put it all together now
Hold it here
Look to the side
Bring it up
Let's put it all together
Walk it forward
And remember this
Hold it here
Step it out
Jump it out
Hold it
Duck walk
Step it
Now jump it
Step it out
Let's do that one more time
New move
And
Let's put it all together
One more time
Take it forward
And
Hold it
Walk it back
Hold it
New move
Walk it out
Good job
Let's do that one more time
Walk it out
Okay let's cool it down
Side to side
Good job
Take it down
Give me four more
Just like this
Now onto the shoulders
Hold it here
Side
Side
Four more
Now inhale up
Round it up
Round
Release
Round
Release
Round
Release
Round it all the way up
And just inhale up
Big inhale
Exhale out
One more inhale
Just like that
You did a great job
Keep up the good work
Good job you guys
Now follow along
It's time for the instant stretch workout
A 20 minute routine to improve flexibility and reduce stress
Stretching is a great way to begin or end the day
In the morning it's a time to center yourself
So you can face the challenges of the day calmly
At the end of the day it's a time to turn your attention away from work
And just let go of stress and fatigue
Also it's the perfect way to cool down after an intense aerobic workout
Such as running or biking
Here are a few tips to get the most out of your stretch workout
Do something aerobic for an extra five minutes prior to stretching
To increase your body temperature
Wear warm comfortable clothing
Keep the room temperature warm
Check your alignment periodically
And for each stretch hold it to the point of mild tension
Then feel the muscle relax and lengthen
Now twist to the right
And reach up and stretch over to the right
Other side twist to the left
And reach up and stretch out that side
Again twist to the right
And reach up and over
Other side turn around
And now reach and stretch that side
One more time on each side
Circle and lift
Last time
Stretch it up and over
Now separate the legs shoulder width apart
Dip down to the right and lift up to the left
Other side dip left lift right
Dip the legs and lift up and over
Again give me two more sets on each side
Warming up the legs and shoulders
Dipping down and over
One more time on each side
Now let's warm up the back
The arms come forward and now pull them back
Forward and back
Round the back
Pull the shoulder blades together
Round and pull back
Now interlock the fingers and reach to the ceiling
Back down
Let's warm up the shoulders
Reach tall
Pull the shoulders back and down
This time hold it up there
And release the hands
Reach out to the side
Other side
Feet come together as you reach out to the side
Feet come together
Reach out
Let's add some movement to this now
Arms go up and around
Really fall to the side
Reach up and around
Lengthen out
Nice and tall
Lengthen up and over
Again side to side
Lunging out there as far as you can
Now hold it here and lunge side to side
The arm comes down and then reach to the ceiling and stretch it over
Again arm comes down and up
Drop the arm
Pull the shoulder blade back
Reach it over
Stretch the side
Give me one more on this side
And let's switch sides
And other arm
Take it down
Pull it back
Reach it up and over
Again
Use the legs
Go a little deeper in that lunge as you reach up and over
Give me two more
Drop it down and over
Now inhale up as the hands go to the ceiling
Exhale out
And drop your hands right above your knees for support
Rounding the back
Let your head follow the back as you round up
And drop it back down again
Round it up
Drop it down
Let the head follow
Rounding
Dropping into it
Last time leading with the chest as you drop down
Hold it down here
Round the back
And release
Rounding up like a cat
Feel it pull through the back
And release
And again rounding
One more time
And now round up
Arms go in front of you
Grab onto your wrist
And pull forward as you round the back
And drop into a C shape
Now pull out to the left side
Really feeling a stretch through the back and shoulder
Pull out to the other side
Feeling the stretch along the side of your back
Back to center
And let's take the arms up
Release the arms
And let's take it down to the ground
Now sitting in a cross-legged position
Your back is straight
Drop the head to the side
And now turn it at a slight diagonal
And feel a stretch through the side of the neck
Rotate the head down and feel the stretch through the shoulders, neck
Bring it back to center and do the same thing on the other side
Drop it to the side
Rotate it at a slight diagonal
Drop it forward
And now back to center
And now let's rotate the shoulders back
Bring them up, back, down and around
Again up, back
Drop them around, warming up the shoulders
Now let's take the shoulders forward
Up to your ears, forward and back down
One more time
Now let's stretch out the back by rotating around to your left
Looking over your shoulder, hold it, take a big inhale
Exhale and do the same thing on the other side
Back is straight, looking over your shoulder
Eyes are to the back of the room
Keep holding it there
Now let's come back to center and lean forward
And feel the muscles along the side of your back relax and lengthen
Move slowly over to the left side
Hold it there
Keeping your head down and relaxing the muscles of the back
Take a big inhale
And exhale
Let's walk the hands over to the other side
All the way around to the other side, feeling the stretch up the spine and up the back
Make sure you keep both hips on the ground and feel the stretch along the back
Let's come back to center
Now hold the stretch, relaxing into it
And round back up
Bring the soles of your feet together, knees separated
Now tucking your hips under as you contract your abdominals
From there, round forward
And from that position, straighten out your back
And now lift back up to center, let's repeat it
You tuck your hips under as you contract your abdominals
Round forward, straighten out the back
And back to center, two more times
Tuck your hips under as you contract
Round forward
Straighten out the back
And come back to center
One more time, last time, tuck the hips under
And now round forward
Straighten out the back
And come back to center
Now let's finish off the stretch by gently pressing our elbows against our knees
And pushing the knees out
Extend your left leg out to the side
And place your towel around the ball of your foot
Keep the knees slightly bent
And pull your foot toward your face using the towel
Your back is straight
Now straighten your leg
And pull your foot toward your face
You're going to be stretching your calf muscle
Let's relax the towel, place it a little lower on the foot
And gently pull forward at the hip
This will stretch the hamstring
Take a deep breath
And as you come up, let's repeat all these exercises on the other leg
Straighten out your other leg
And again, the leg is slightly bent as you pull the foot toward the face
Straighten out that leg, keep pulling on the top of that foot
Stretching that calf muscle heals off the floor
Let's stretch the hamstring by dropping the towel lower on your foot
Lean forward from the hips
And feel the stretch through the back of your leg
Relax into it
And now release the towel, set it to the side
And lower yourself onto your back
Now let's stretch the entire body
Hands overhead, feet down
Stretch, reaching with the hands up
Pulling down with the legs as high as you can
Sliding one foot along the floor, bring your knee to your chest
Hold it there
Now circle the ankle
First one direction
And then the opposite direction
Now place your knee across your body with your opposite shoulder and hand on the floor
First, rotate to a position to stretch the hip
And relax into it, stretch a little further and bring that knee as close to the floor as possible
This will stretch the lower back
Relax and take a deep breath
And feel all the tension relax out of your back
Take that same knee and turn it to the side
As you slide the opposite foot along the floor and lift that knee and pull it to your chest to stretch the outer hip
Hold it there
And again, take a deep breath, inhale
And exhale and pull it a little closer to your body
Now drop the foot back down to the floor and extend the opposite foot to the ceiling
If you need to, grab a towel to help you stretch
With your leg extended, keep a slight bend in the knee to help release the tension
Continue holding and now bend the knee and straighten it again
And feel a stretch to the back of the leg, the hamstring
The more flexible you are, the closer you can pull it to your body
But remember to keep a slight bend in that knee
And only pull to the point of relaxed tension
Let's drop that leg down and repeat all those exercises on the other side
Pull the knee to the chest and let's rotate the ankle
First one direction
And now circle in the opposite direction
Bring your knee across the body keeping your opposite shoulder and hand still on the floor
Now rotate to a position where you feel a stretch in your hip
Then as you feel comfortable, go a little further to feel a stretch in the lower back
Hold it there and take a deep breath
And as you exhale, release it a little further
Inhale again and feel the tension relaxing from your lower back as you relax into it
Take that same knee and turn it to the side
Slide your foot along the floor and then lift your knee and pull it to your chest
This will stretch your outer hip
Hold it there and just relax into it
The more relaxed you get, the closer you can pull the knee towards your chest
Drop your foot now and extend the other leg to the ceiling and grab your towel if you need to
And let's stretch the hamstrings
With your leg extended, keep a slight bend in the knee to release the tension
Bend and now straighten out again and continue holding
Remember only stretch to the point of mild tension
So now hug your knees toward your chest
Angle the knees towards the shoulders to better stretch the lower back
Roll gently from side to side to help loosen up the lower back
Now let's stretch out the inner thigh
Consciously relax your inner thigh and let go and let gravity do the work as you extend your leg out to the side
If you need to, support that leg if it helps you relax
Otherwise, use your hand to passively stretch the inner thigh muscles by pressing down on that leg
Let's switch sides and stretch out the other side
And again, remember, let gravity do the work by relaxing that inner thigh muscle
If you want to, press down on that leg and that will give you a little extra stretch
Hold it there and take a deep breath and let it relax a little further
Bend both knees and not only if it's comfortable, stretch both sides at the same time
If this doesn't feel comfortable, watch what Nancy's doing
She's still just stretching one side at a time
Take a deep breath, inhale, and as you exhale, relax into the stretch
Hold it
Now drop the feet to the floor and bring the soles of the feet together
Let the knees drop out to the side and just hold the stretch
Slide the legs completely straight and shake them out
Now let's roll over and stretch out the quadriceps
Grab onto your ankle and pull the foot towards your buttocks while you press your hip bone to the floor
Keep the spine and neck relaxed
And if you want to, you can vary your knee position to stretch different areas of the muscle
Either close to your other knee or further out to the side
Let's switch sides and stretch the other leg
Again, grab onto the ankle and pull your foot towards your buttocks while you press your hip bone to the floor
Keep the neck and shoulders relaxed
Now slowly lift your upper back and opposite arm and leg off the floor
Repeat on the other side
These positions relieve stress and help realign your spine
And again, switch sides
We spend so much of the day with our spines flexed forward that it helps to fully extend your back
Last time, switch to the other side
Now keeping the hip bones on the floor, press up to your elbows
Shoulders are coming off the floor
And now let's press up on our hands and knees
Gently stretch your shoulders, chest, and back by stretching your arm under your opposite arm
Hold it there
And now taking that same arm, place it out to the side
Pressing down, feel the stretch through your chest
Press that shoulder into the ground
Repeat those exercises on the other side
Stretch your arm under your opposite arm
Press your chest and shoulders toward the floor
And now take that same arm and place it out to the side
Pressing down so that you feel a stretch through your chest
Let go of any tension, even down to your fingertips
Now sitting back, stretch your shoulders, moving your fingertips slowly forward for a little better stretch
Hold it there and relax, your neck is relaxed, your spine is relaxed, your back is relaxed
Slide those hands a little further forward, inch them forward
And now find a position that's most comfortable, and let's just take a moment to relax
Take a deep breath, and with your eyes closed, take a moment to just relax your entire body
Let's start with your feet, inhale, and as you exhale, relax your feet, your calves, your thighs
And again, inhale, and feel all the tension releasing from your hips, your abdominals, your lower back
Think about your breathing, and as you fill up your lungs, think about bringing life into your body
And then as you exhale, think about all the tension releasing from your body, from your shoulders, your chest, your neck area
And now again, inhale, and as you exhale, just think about how great your entire body feels right now
And again, inhale, and as you exhale, just think about how great your entire body feels right now
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