IN THIS VIDEO, IM GONNA SHOW AND TEACH YOU

HOW TO DO AN ARM STRETCH, BACK ARM STRETCH,

AND CHAIR LEG STRETCH.
IN CHAIR LEG STRETCH,
I'M GONNA PERFORM THREE WAYS IN DOING SO.
THE THINGS TO BE PREPARED AND USED IN
THESE EXERCICES ARE A YOGA MAT, A CHAIR, AND A BELT.

(ARM STRETCH)

SO LET'S NOT MAKE THIS LONG, AND TAKE A DEEP BREATH

WITH ME, AS WE GET STARTED WITH THE ARM STRETCH.

FIRST,
EXTEND BOTH ARMS SIDEWARD
PALMS FACING THE FLOOR
AND THEN SLOWLY
BRING YOUR RIGHT ARM ACROSS YOUR UPPER BODY
HOLDING IT STRAIGHT AND PARALLEL TO THE GROUND
WHILE YOUR CARPAL BONES, ULNA AND RADIUS
ON THE LEFT HAND AND ARM
GRASPS THE ELBOW
PULING THE HUMERUS OF YOUR RIGHT ARM
GENTLY TOWARDS YOUR CHEST
OPENING YOUR LATISSIMUS DORSI AND POSTERIOR DELTOID
SQUEEZING THE MUSCLES NEAR THE SCAPULA AND CLAVICLE
WHICH INCLUDES THE TRAPEZIUS
UNTIL YOU'RE ABLE TO FEEL THE STRETCH
IN YOUR RHOMBOID MAJOR AND MINOR,
TERES MINOR AND INFRASPINATUS.

HOLD THIS FOR 10 SECONDS

COUNTING 10, 9, 8..
AS YOU STRETCH YOUR ARMS,
BREATH SLOWLY AND RELAX THE BODY.
EXHALE AS YOU DEEPEN THE STRETCH
AND INHALE AS YOU RELEASE THE STRETCH.
DON'T BOUNCE YOUR ARMS
AND DON'T HOLD YOUR BREATH,
JUST KEEP THE MOVEMENTS SMOOTH
AND FREE OF ANY DISCOMFORT

ENDING IN 3, 2, 1..
AND THEN RELEASE THE STRETCH
AND RELAX YOUR ARMS
TAKE A DEEP BREATH, INHALE
AND EXHALE

THEN LET'S DO THIS ON THE OTHER SIDE

EXTENDING BOTH ARMS SIDEWARD
PALMS FACING THE FLOOR
AND THEN THIS TIME
SLOWLY BRING YOUR LEFT ARM ACROSS YOUR UPPER BODY
HOLDING IT STRAIGHT AND PARALLEL TO THE GROUND
WHILE YOUR CARPAL BONES, ULNA AND RADIUS
ON THE RIGHT HAND AND ARM
GRASPS THE ELBOW
PULING THE HUMERUS OF YOUR LEFT ARM
GENTLY TOWARDS YOUR CHEST
OPENING YOUR LATISSIMUS DORSI AND POSTERIOR DELTOID
SQUEEZING THE MUSCLES NEAR THE SCAPULA AND CLAVICLE
WHICH INCLUDES THE TRAPEZIUS
UNTIL YOU'RE ABLE TO FEEL THE STRETCH
IN YOUR RHOMBOID MAJOR AND MINOR,
TERES MINOR AND INFRASPINATUS.

HOLD THIS FOR 10 SECONDS

COUNTING 10, 9..
REMEMBER TO BREATH OUT AS YOU DEEPEN THE STRETCH
AND BREATH IN AS YOU REALEASE IT
ALSO, DO NOT FORCE THE MOVEMENT
ENDING IN 4, 3, 2, 1..
AND THEN RELEASE THE STRETCH
AND RELAX YOUR ARMS
TAKE A DEEP BREATH, INHALE
AND EXHALE

AND THAT'S HOW YOU DO AN ARM STRETCH

AS WE ALL KNOW
EXCESSIVE STRESS AND STRAIN CAN MAKE OUR MUSCLES
AND BONES TENSE UP
AND CAN CAUSE STIFFNESS AND PAIN.
THIS EXERCISE, WHICH IS THE ARM STRETCH,
IS A GREAT EXERCISE FOR REDUCING STRESS AND TENSION
ALSO, IT IMPROVES BLOOD CIRCULATION IN THE MUSCLES .
SINCE OUR ARMS HAVE A WIDE RANGE OF MOVEMENT,
IT'S IMPORTANT TO STRETCH THEM REGULARLY TO ENCOURAGE
FLEXIBILITY
AND REDUCE ANY SIGNS OF PAIN AND FATIGUE.

(BACK ARM STRETCH)

SO NOW, LET'S GO WITH THE BACK ARM STRETCH

TAKE A DEEP BREATH WITH ME
AS WE GET STARTED.

IN DOING A BACK ARM STRETCH,

WE HAVE TO OPEN OUR PECTORALIS MAJOR,
ANTERIOR DELTOID AND EXTERNAL INTERCOSTALS.
TO BE ABLE TO DO THAT
WE HAVE TO EXTEND FIRST OUR BOTH ARMS SIDEWARD.
AND THEN SLOWLY BRING BOTH HANDS TO THE BACK
INTERLOCKING YOUR PHALANGES
CARPAL BONES FACING EACH OTHER
THEN SLOWLY LIFT YOUR ULNA, RADIUS,
AND HUMERUS UP AWAY FROM THE BODY
UNTIL YOU FEEL THE STRETCH IN YOUR BICEPS BRACHII,
BRACHIALIS AND BRACHIORADIALIS.

HOLD THIS FOR 10 SECONDS

COUNTING 10, 9, 8...

SQUEEZE YOUR MUSCLES SURROUNDING THE THORACIC VERTEBRAE

AND MAKE SURE YOU'RE PULLING YOUR NAVEL
TO HAVE YOUR BALANCE
BREATH NICE AND SLOWLY

ENDING IN 3, 2, 1

THEN RELEASE THE STRETCH

RELAXING YOUR MUSCLES
AND ONCE YOU RELEASE
COME BACK TO THE CENTER

OKAY GOOD
THAT'S HOW YOU DO A BACK ARM STRETCH

THIS EXERCISE BEST HELPS IN REDUCING BACK PAINS,

NECK PAINS, AND EVEN IMPROVES POSTURE.

(CHAIR LEG STRETCH)

SO NOW LET'S GO WITH THE CHAIR LEG STRETCH.

AS WHAT I'VE SAID EARLIER
I WILL SHOW YOU THREE WAYS IN DOING THIS EXERCISE,

FIRST IS FOR THOSE FLEXIBLE ONES

WHO CAN JUST EASILY REACH THEIR TOES
SECOND IS FOR THOSE WHO ARE NOT FLEXIBLE ENOUGH
AND HAS DIFFICULTIES IN REACHING THEIR TOES
AND THIRD IS A CHAIR LEG STRETCH WITH MODIFICATION

SO LET'S NOT MAKE THIS LONG,

AND TAKE A DEEP BREATH WITH ME
AS WE GET STARTED

FOR THOSE FLEXIBLE INDIVIDUALS

FIRST IS TO STAND PROPERLY
WITH PHALANGES, METATARSAL AND TALUS
POINTING DIAGONALLY
NOT STRAIGHT OKAY?
BUT THIS ONE
THEN, FOLD YOUR PATELLA
AND SLOWLY EXTEND YOUR TIBIA, FIBULA,
AND FEMUR FORWARD
PLACING YOUR CALCANEUS ON CHAIR
WITH TOES FACING UPWARD
BRING HANDS UP AS YOU INHALE
PULLING NAVEL IN
ANG THEN SLOWLY EXHALE
AS YOU BRING YOUR CHEST FORWARD
TO TOUCH OR REACH FOR YOUR TOES
FEEL THE STRETCH IN YOUR GLUTEUS MAXIMUS,
SEMITENDINOSUS, BICEPS FEMORIS, SEMIMEMBRANOSUS,
GASTROCNEMIUS AND SOLEUS.

COUNTING 10, 9, 8
MAKE SURE YOU'RE FULL BEING ON THE HIPS
TO PROTECT YOUR LOWER BACK
FACE SHOULD BE FACING FORWARD
TO STRAIGHTEN THE SPINE
ENDING IN 3, 2 ,1

AND THEN DO THE SAME INSTRUCTION FOR THE OTHER SIDE

SO LETS GO TO ANOTHER WAY

OF PERFORMING THIS EXERCISE
THIS IS FOR THOSE
WHO ARE NOT FLEXIBLE ENOUGH
TO BE ABLE TO REACH THEIR TOES.

FIRST IS TO STAND PROPERLY

WITH PHALANGES, METATARSAL AND TALUS
POINTING DIAGONALLY
THEN, FOLD YOUR PATELLA
AND SLOWLY EXTEND YOUR TIBIA, FIBULA,
AND FEMUR FORWARD
PLACE IT ON CHAIR WITH TOES FACING FORWARD
NOT UPWARD
AND THEN BEND YOUR KNEE A LITTLE BIT
MAKE SURE TO BREATH, INHALE
AND THEN SLOWLY EXHALE
AS YOU BRING YOUR CHEST FORWARD
TO REACH FOR YOUR CALCANEUS

COUNTING 10, 9, 8

FEEL THE STRETCH IN YOUR GLUTEUS MAXIMUS,

SEMITENDINOSUS, BICEPS FEMORIS, SEMIMEMBRANOSUS,
GASTROCNEMIUS AND SOLEUS.

ENDING IN 3, 2, 1

AND THEN DO THE SAME INSTRUCTION FOR THE OTHER SIDE

THE LAST WAY OF CHAIR LEG STRETCH

THAT I'LL BE TEACHING IS WITH MODIFICATION.
WE WILL BE USING A BELT IN THIS ONE

FIRST IS TO STAND PROPERLY

WITH PHALANGES, METATARSAL AND TALUS
POINTING DIAGONALLY
THEN, FOLD YOUR PATELLA
AND SLOWLY EXTEND YOUR TIBIA, FIBULA,
AND FEMUR FORWARD
PLACING YOUR CALCANEUS ON CHAIR
FIND YOUR BALANCE
BRING HANDS UP HOLDING A BELT
AS YOU INHALE
PULLING NAVEL IN
ANG THEN SLOWLY EXHALE
AS YOU BRING YOUR CHEST FORWARD
PLACING BELT UNDER YOUR TOES
FEEL THE STRETCH IN YOUR GLUTEUS MAXIMUS,
SEMITENDINOSUS, BICEPS FEMORIS, SEMIMEMBRANOSUS,
GASTROCNEMIUS AND SOLEUS.

COUNTING 10, 9, 8

FACE SHOULD BE FACING FORWARD

STEADY

ENDING IN 4, 3, 2 ,1

AND THEN DO THE SAME INSTRUCTION FOR THE OTHER SIDE.

OKAY, PERFECT!

WELL, THAT'S HOW YOU DO THE CHAIR LEG STRETCHES.

THIS EXERCISE BEST HELPS RELEASING THE TENSION

IN THE MUSCLES FROM SITTING ALL DAY.

THAT'S IT FOR THIS VIDEO

AND I HOPE YOU'VE LEARNED SOMETHING.
THANKS FOR WATCHING.