Well, now that we have done our seniors workshop and we more or less know the things to address with our seniors, let's do a bed workout. What is the worst time for most Dulles in the course of the day for when we first wake up? Right? And that's when you uh, have been, uh, in a position which I was maybe it wasn't such a good position for your body to be in and just the fact that you have been motionless for so many hours, somehow everything sort of gets like a stiff and achy and you're more aware of, oh, hi. You feel not being quite positive. Right? And so you want to wake up the body at the same time. There are those that are bedridden and perhaps the most of their exercise or not so much completely bedridden but uh, are not able to move fully.
And therefore a lot of their exercises will be done both on the bed or sitting on the bed and they will be, or just standing by the bed. They are more confined. And so therefore we want them to get a full body workout. And that what we're going to be working on right now is our bed workout. We are going to start just by lying down, right
Or if we were in a bed, we would be integrating with the mattress. I'm just letting it all relax. Give the way. Don't hold anything. Just gave the weight of your body too, the floor or the bed and in that position we're going to start inhaling. One, two, three, four, five, six, seven, eight. Exhaling.
One, two, three, four, five, six, seven, age. UMASS is relaxed. Two, three, four, five, six, seven, eight. Exhaling. One, two, three, four. Between your eyebrows. Relax. Six, seven, eight. Again, one, two, three, four, five, six, seven, eight, nine. Integrate with that. Matt. Become one with it for five, six, seven, a nine. Inhale, one, two, three, four fields is string on the top of your head. It is lengthening right nine and exit, one two, three Oh five, six, seven, eight and again, deeply feel how the lungs press into the floor because you are breathing through the ribs in the lungs in the back and you are using them as well.
You are breathing screed dimensionally and now MTR and TM and TM t out, uh, uh, out and last one and and relax through the jaw, through the mouse, back of the throat, relaxed, a name, t out and t fully. And now take your head towards me towards the Cadillac and bring it to center and take it towards the camera and bring it to send to keep your head nice and straight as if you are saying no with your head towards me and the center towards the camera and center again towards me and send towards the camera. I'm send two last two one towards me and send to, I'm towards the camera. Say No, no. Now, let's say yes is cervical, nod down and center and back and, and, and lower and center and back and send two, two more down and center and, uh, um, center and out and center and uh, and send to your head, drop your nose and no circles around and come take the head towards the Cadillac and up and the other side and um, reverse it towards the camera and, uh, small, no circles and uh, let's repeat that and [inaudible] and uh, uh, all the way to the other side and down, reversing it and towards the camera, uh, and all the way and down. Good. And now bend your fore arm up and take it down and lift 'em Benz untaken down again, right arm and forearm and left arm bend and take it down and bend both forearms and bring them down and up and down and up and down and up.
And let's do forum arcs and down and open and come up and towards the ceiling and down an open and come up and towards the ceiling and down and open. Come up towards the ceiling and down and keep the elbow close to you and lower reverse that and up and open and around and down and up and open and around and down and up and open and around it. Have you moved like the Rockettes. Feel the person next to you up and open and round and up. Relaxed both arms down and now lift the right arm straight up.
I lower down. Lift the left arm straight up and lower it down. Lift the right arm up to the ceiling and take it behind you and bring it back up to the ceiling and lower down. Bring the left arm straight up and reach behind you and take it back up to the ceiling and lower down bend. Sorry. Lift both arms up straight. Take them behind you.
Gently lower your rib cage. As you're taking the arms back. Breathe into that stretch. Bring the arms back up towards the ceiling and lower them down. And there's repeat that when we bring both arms up, inhale and exhale as you take them back. Feel the sensation of lowering the ribs down towards your hips.
Bring the arms back up towards the ceiling and take your arms all the way down. And now bring both arms up, class them together and do a circuit. And towards the catty and down and towards the camera and up and reverse it. Camera down, caddy and up and towards the catty and down towards the camera, elbow straight up and towards the camera and down and towards the catty and up and separate your arms. And now let's do protraction, lifting the Scapula from the floor down and retraction. And the arms stay opposite the shoulders.
They do not move in or out. Protraction is for your shoulder blades that are working, retraction down and again, and protraction, reach for the ceiling, lift the scapula and down and retraction and up and broach reaction and dad and a hell retraction. And uh, and now let's circle the arms behind you and out and around and down and up and we hind you, and around and down and up and be [inaudible] around. And let's reverse that out and up and above our heads and down and out and up and above our heads and down and out and up and above our heads and down last one out and up and our heads and stay there. No where the elbow try several lowers down right next to your side. Hand. His hand, fingers are up towards the ceiling. Fingers towards the ceiling, right and lift and tricep lowers to the floor, elbow and straight up and try several lowers and straight up and tricep lowers.
I'm stretches down and bends again and stretches down and bins again and stretches down and events and uh, stretches. Relax and bring the right arm up and we'll go towards the ceiling. And we're going to do some towards the ceiling. We're going to do some flamingo. Circle the wrist around one on two and around and around. Reverse the circle around and around and around and around.
Now drop the fingers fro war towards the floor and straight up towards the ceiling and back, back, back, back, back and towards the ceiling. And drop the fingers front. Feel that stretch across your wrist and up towards the ceiling and back and feel like with the heel of your hand, you're gonna push the sealing away. Flex those fingers all the way back and up to the ceiling and when the elbow and bring the arm down, other arm comes up and Fleming go around and around and around. Full circle of the wrist. Rebirth this circle and around, under round full circle around and drop the fingers down and fingers up to the ceiling and heel of the hand towards the ceiling.
Push that ceiling away. Stretch that hand and fingers through the ceiling. Again, drop the hand down and fingers up to the ceiling and heel of the hand. Push that ceiling away. Uh, now take your other arm and give that hand a stretch those fingers back awry and give the thumb, grab it from behind and stretch it. Um, change hands, right, stretch the forefingers and then stretch the thumb. The fingers are all aligned. That hand is all aligned.
Open the fingers, right, and now relax your arms and bring them by your sides. Okay. Now let's take our concentration down to our feet. Separate your legs, right a little more so that you can do a good ankle circle and go. Circles are very important way for you go running before you go walking.
Uh, all of your exercises that you do, you should always warm up your ankles and in an up and out and around, in, towards each other, up to the ceiling, all the way out and around, into each other, up to the ceiling, full circle. Don't rush it into each other, up to the ceiling all the way up and all around. Let's reverse that circle down and out, up and in and out, up in and around and down and out, up in and around and down and out, up in and around and bring your legs together and point your feet. You'll start together and flex your feet and point your feet and flex your feet. Okay? I don't want to see sickled feet by circling your feet.
Means that you're bringing the little toe in front of the big toe, which means also that you are super nading when you walk and point and flex all the way back, full flex ride and point and flex little toe back in line with your big toe and point on flex little toe back more, more and more in line with your big toe, right and point and flex and the sections of the foot. Press the arch only down. Follow through with your toes. The toes go back and the entire foot flexes. You reach out of your heel. Arch presses down, told follow through, toes back and little toes back. And if false legs and arch down toes point nope.
Arch down first and then point the toes and toes back and the entire foot flexes and down. Toes follow through. Now when you point your toes, don't scrunch your toes under pointing of the toes. It's lengthening them out. It's not curling them under. So be very aware of that because the toes are curling under. It's very negative. Actually. If you were to a ballet dancer, you would be standing in your knuckles, all right?
So therefore it is a long tone that we want for a pointed foot, okay? I remember also that we let his foot is not the ballet foot. It does not point as hard, okay? As the uh, ballet, foot and toes back and a complete flex, okay? Now only the feet. Scrunch the toes forward, keeping the little toe back. Don't give me scrunch with a sickle and flex the toes back and screamed forward. Grip and back and forward and back and forward.
No, Duh, don't point if you fee feet of flex, only the toes are moving back and screwing forward and back. Now as if you had Joe's show, a stretch, you're on, open your fan, your toes out, not your feet, your toes open in between the toes and relax and open between your toes and relax and fan the toes out and relax and fan the toes out, out, out, out, out. Hold it. Remember it's not the feed that go out is the toes that open and they don't turn the corner or like, I mean the little toe coming around, they open all like a fan, all in the same line and relax. You got the picture right? Good. I'm glad. Very good. And now we are going to start bending the knees.
Here. I have a little pillow. It's a hard shape. Lovely pillow. But you must always have little pillows in your studio, especially for the seniors because most of them will have, or many of them I should say not most of them, but many of them will have a forward head and they will have shortened or this will be and therefore when they lie down, their position will be something like this, right. And we need to then take a pillow, place that under their head and adjust their necks so that their head is straight. And it can be a bigger pillow depending on how much support they need.
But that area of the neck should be aligned. Okay. So always have your little pillows around, especially for your seniors and make sure that neck is aligned. Okay, now our legs are straight and we are going to bend the right knee. Bring the heel into us and place the foot down and stretch the leg out and reach. Flex the foot and again, bend the right knee and bring it into you and push the heel. Push the heel, push the heel away and point the foot, other leg and bend and bring it into you. You have a flexed foot and push away. Push away, push away and point the forward and flex the foot and bend the knee belly button to the spine. Always.
We apply the same principles for every, all of our movements for the seniors as we would for anyone else. Okay? Now with the bending of that knee, rotate your feet into p Lattice v and we're going to do inter external rotation out and internal rotation in right leg. Again, external rotation, so keep it on the floor, just light it up along the bed and cross the middle and internal rotation in and go back to your [inaudible]. V, a, the leg external. The heel comes up and turn it in. And internal rotation as it lowers and external rotation out.
Same leg crosses the middle and internal rotation in. And there we have started to warm up our hips. And now Ben, first one leg, and then bend the other and bring it up towards you. Gently holding and hug your knees or hide and take them down to the floor or the bed. And place the feet on the floor. Again, bend the knees, both of them and hug them.
Bring them into you and inhale and exhale and lower your feet back onto the bed and again, and bend. And if you do not a patients that have has osteoporosis, you lift the head. Alright and now place the feet down the head down. Stretch the legs and flex the feet and finish your movement without any sickling on starting. Add your belly button by zippering up belly button towards the spine.
Bend the knees into you and lift up the head and then the knees and feel that stretch with the elbows out and lower your head and lower your legs. In the case of the seniors, we allow them to keep their legs open. It is easier. It is friendlier. Where irregular a class, I would say knees, legs together. But in the case of the senior and especially the gentleman, it is fine for them to keep their legs separated. Okay.
And now we're going to again bend the knees or if that is too challenging, keep him on the floor and take them right and bring them to center. Take them left small movements. Remember you are working with an 80 year old. It is a great effort center and left and center and right and center and left and center. And if you have warmed them up and it's okay or if they're in good shape and take it right and around a little circle left and center and take a left, circle the knees to the right and the center and again, right and circle the knees to the left and center and left and circle the knees to the right and center.
Place the legs down on the floor and stretch your legs long. Oh Hey. And now let's raise our shoulders up. I said, we saying who cares and lowers your shoulders down, sliding along the bed and raise your shoulders like a shrug and slowly slide down and again, shrug up and down, sly the arms and get that shoulder moving and ah, and bring your shoulders forward and center them and take them into the bed and send to them and forward with the shoulders and send to the shoulder and back with a shoulder and center and forward and ascend and back and center. Last one forward and center and back and center.
And now bend the knees once more by sliding one leg and then the other ride place. Slide it always using the floor slide. And, and now we are going to take our pelvic floor tilt. Okay, separate your feet. They are in line with you, his schemes and aligned with your knees. That is what we call tracking and that has to be perfect. Perfect alignment of hips, knees and feet. Don't take the knees out further than the feet.
Okay? And now tilt your pelvis towards, let's say that we have a clot placed on our a Belize and 12 o'clock is our belly button and six o'clock is the pubis and nine o'clock is my right hipbone and three o'clock is my left hip bone and I am going to tell my pelvis towards 12 o'clock and bring it to neutral. Again, tilt towards 12 belly button towards that slide and bring it to neutral. Now down towards six pew was towards the floor. A little hollow behind you bring into neutral and down to six and bring it to neutral until two until your towards your right hip bone, nine and neutral and three opposite hip, bone and neutral and again nine and neutral.
I'm three, nine and three and don't move your knees nine and three and what we always have to be careful here is that the movement doesn't happen at the knees but that it happens at the pelvis. This is a pelvic isolation and now we're going to take our pelvis back up to towards 12 and we are going to come down the right side touching each hour of the clock. 1110 nine, eight, seven, six means pubis is down to the floor. Now you're using your knees. This is not a knee exercise. Five, four, three, two, one two hours. It is more or less exercise and it does not move the knees and pelvis to neutral. Okay? And back up to 12 and let's go down the other side.
One, two, three, four, five, six pubis to the floor, ribs in the body, seven, eight, nine, 10, 11, 12 and pelvis comes into neutral. Okay. And now we are going to do the Keigo Dr Cagle exercise. Remember I spoke to you about the importance of this exercise, how it is important in all of our movements to be using that pelvic floor. And it is just as important to tense it as it is to relax it.
And I think that's a mistake that is often made by pre lattice teachers and people who are do a lot of movement. They want to always keep that pelvic floor engaged. No, you have to be able to relax it. And that as important as tensing. Okay. And now this, uh, Joe used to say there's a great for sex, so, uh, he knew all about it. So therefore, uh, let's do our Kegel exercise.
Take inhale and now feel like you are lifting your pelvic floor by bringing his schemes together closer. And it's like having a hammock that goes from the back towards the front, from your anus, through your urethra, or into your penis, over Jina, right? Feel that and relax. Okay. And let's do it again and inhale. And now think of it as an elevator and you're taking the elevator up to the penthouse all the way up towards the shoulders, lifting that, lifting that and exhaling.
And now take an inhalation and lower the elevator gently down, down, down, down. As you release the elevator to the bottom. When you get to the bottom, you have to open and close the elevator doors. So relax there, right? Okay. And again, inhale and exhale as you lift that view, that pelvic floor up, up higher, higher high feels coming up towards the shoulders, right? And inhale and low with very control down, down, down, down, and relax and open.
And close the elevator doors. Take a breath just to relax and the last one and ane here and lift, lift to belly button towards us. Find lifting, bringing those skims closer together, feeling that relationship of that hammock. And remember, this is your exercise that is so wonderful for incontinence as well as returning back from maternity, preparing for maternity. There is no end to the value of this very simple exercise and very important for your seniors and re lacks. Okay? Also, always remember your gentlemen also have pelvic floors because we tend, dental men tend to think that only we have pelvic floors and many ladies things that only feminine pelvic floor. No, they have pelvic floors the same way we do and it's very important to work that pelvic floor for their erectile dysfunction.
Very important for the incontinence, very important. So you remind them that is good for them as well. Okay, now relax a moment because as I speak of the gentlemen, I just want to insert here. When I was going to GOP ladders in our studio, 60% of our clientele were gentlemen, of course I'm talking the sixties ladies. Really didn't go to gyms much because you know, those weren't pleasant places to go to. But uh, we have lost our gentleman and we need to get our gentlemen back because they were a senior gentleman that you get back is such a good client.
He'll be with you forever because they truly appreciate and they are at that stage in life. And of course the ladies as well. But it's interesting that I always feel we have to be more receptive to our gentleman clientele and encourage them to come. You know, either you have the wives later, why don't you bring your husband? I'll give him a free lesson because if you get them, they're hooked. Okay, back to work. All right, and now we are going to remember we were at least 76 you're going to lift and lower and lift and lower and lift and lower and lift and low.
And if they can lift both and lower belly button to the spine, lift and lower and remember range of movement. It's not important that they lived high just by lifting off the floor. They're working those of Domino's and they're working that pelvic floor and they're working those legs, right? And again, right leg put down, less leg goes down and both legs come up and down, okay, and once more up. And now if they are capable, you take, we do a toe tap with the right foot and up and left foot and you all giving me table top and I don't think many 75 year olds are going to give you tabletop and left foot goes down and up and now both feet you have challenging down and up and very small down and up and down and up and down and stay. Stay us. Right? Ah, okay.
That can be a very challenging movement for a senior. Okay, now straighten your legs out by sliding them or right. And now we are going to do wonderful movement for a lengthening our hamstrings, warming up legs. We bend and we stretch, we flex, we bend, we place and we go down, we bend, we stretch, we flex on point, actually flex point, we bend, we place, we go down, we bend, we stretch, flex point, we bend. We place sit and we bend, we stretch flex point and we bend, we place sit down. Okay.
That Sr is in good shape and therefore we that senior is going to bring down the single leg straight down and right leg veins into you and it unfolds. Flex the foot and reach straight down with a flexed foot as you lower and left leg bend into your sliding and belly button towards the spine. Stretching, flex the foot and reach for the floor down. Okay. And right leg again Ben and stretch reach, flex point and ah, and left leg bends and it unfolds. Flex the foot and lower the leg. Oh, okay. And if our senior is in good shape, then we give them both legs.
Now this the 70 year old is 80 year old is gonna bend both knees, alright. And all the way up and towards your chest and stretch and it's now going to stretch fully and it's going to flex the feet. Point, the feet bend. Again, touch the floor and belly button to the spine as you slide in and again then and just clear the floor. Stretch the legs as much as you can, which is not much. Flex the feet. Point the feet, bend the knees, touch the floor, and if it's too long for them to stay out there, you leave out the flexion point. Just let them stretch. Bend and come right back down there and legs coined or down.
Don't move the other leg. The other leg stays up to the ceiling and bring your back up and inhale and gently open both knees. Exhale, inhale, open. Close both knees. Let's repeat that. And we dropped the right leg and we bring it back and we dropped the left leg and we'd bring it back. We inhale and we drop both knees out and breathe into that position.
Feel that opening. Inhale, exhale and close both knees. Okay. And now it's not [inaudible] but it is a most important exercise because throughout life we have to be able to put our shoes and our socks on. And therefore this piriformis stretch is excellent. I call it the number four and cross that leg over and lower than knee.
Feel that stretch gently lift if they can the other leg from the bed or the floor and place it down both legs on the floor and changed legs and lower the knees. Don't move the hips. Feel that opening, working through your doctors, your abductors lift, feeling the stretch through your hips, through your spms and back down on the floor. That's good. That again is a very important exercise cause we always have to be able to do this. All right on man, your knees into you feed a flexed and now stretch one and two and three reverse bicycle, four and five. You going forward, go back five, six, seven, go five fought back going back. I have most people here going forward. I love, I'm from very down on the floor again.
It's amazing. A lot of people when you say we verse bicycle, keep going forward. No, whatever goes wrong must go back. Okay. Right and now relax and turn on your side towards me and bend your knees and nice straight head. Feel like your, your back is straight on the edge of the mat and take your feedback. And remember in the seniors workshop this morning when we talked about rotation and we talked about rotation for our clients with osteoporosis and I said they can do a certain amount of rotation through there is perfectly fine and back.
Uh, no, we're going to go further and back because this is a healthy senior and that healthy senior ones, the full range of movement and we go out as far as we can looking at our elbow and come back and then again place your eyes on your elbow and go all the way out reading to it on rotation and come back and now you stretch your arm out. Right. And again, you are using a total base of support for lifting the femur and lowering the Femur, lifting the Femur, lowering the Femur, lifting the Femur, lowering the FEMA, opening the knee to the side like a clam feeder together and bringing the knee and opening the knee to the side and bring the knee in and now lifting right and bringing it back in and lifting and bring in back in. And FEMA swings forward and back. Gently forward and back and forward and back and forward and back. Hellos and man, we do baby roll from side to side, side, side, side to side.
And we ended up on the other side. Right? And place your feet a long base of support. Right? Two elbows are bent, right? Keep your neck straight, ride your head straight. Inhale. And the little one is for our patient, our client with osteoporosis.
It only goes up to the ceiling and back and take it with your eyes, right? And no, we're getting healthier and uh, and our healthy sr and um, in a healthy senior who's been doing p lattice for a long time, goes all the way over and stays there and breathe into it. Inhale and exhale and brings the elbow back and closes it in. Now stretch the arm and long base of support, right? And okay, I lift the femur straight up and place it down and straight up and placed it down. Take you, he goes back a little bit there, right? And that is don't open it straight up and down.
And now the clam opens and it river comes back and it opens and it comes back. And if possible, both legs left and they close down and they lift an open and they close down, right and down. Relax. And now we're going to do the femur swing or the femur sidekick front and back and forth. And back and forward and back and forward and back and close and go on your back.
All in one piece down and inhale. And again, lift belly button in towards the spine. Don't stick the rib cage out. Inhale and exhale and lower down. One more. And inhale and lift belly button to the spine. Stay there, field 10 toes on the floor and inhale and exhale.
Now we're going to do our bridging our spine articulation up and our spine articulation down and inhale and bring the Cox's stores, the pubis and lift vertebrae by vertebrae as you raise up and be between your shoulder blades. No higher than that. And now start your sternum melting down your ribs, your waist, your hips, and finally your pubis comes down. Let's repeat that. And inhale, and Cox's comes towards the pubis. Curl it up and say hello to each one of those vertebrates. Each one of those vertebrates is independent and you have 10 toes on the floor and our Sr goes up as much or as little as they can and in hell and exhale as you low and take it with a double breast so they don't feel they're gonna run out of breath.
And again in hair and once more bridging, exhaling as we lift up and inhaling and exhaling as we melt like butter. 10 toes on the floor down. Supernate he that big toe down and all the way down. Very good. Okay, remember the importance of this exercise and now we are going to do the most famous of all exercises, the hundred right? But we are going to do the hundred for osteoporosis first inhale, two, three, four, five. Exhale, two, three, four, five. Inhale, two, three, four, five and next just clear the floor. Okay.
And a client is getting younger and stronger and there is no osteoporosis. So they left. Two, three, four, five. Exhale, two, three, four, five. And I saw two lengths in the lever. Four flat. Exhale, two, three, four, five. And I keep lengthening because that client may be old, but bushy, strong. Four, five. Exhale, two, three, four. Finally straightened fully. Two, three, four, five. Exhale, two, three, four, five. And we start to lower two, three, four, five. Exhale, two, three, four, five. And inhale, two, three, four, five. And exhale, two, three, four, five. Relax. Bend your knees. And now we are, you're going to turn towards me. Let's say you're on your bed and you're turning towards me legs a long right. And let's say we prop our head up, okay. In the case of the SR, I want the legs a little forward of you or that's right.
Make sure the shoulder is down and now feel that you raise the top leg. Flex feet, flex feed both feet, legs, right? And just feel the belly button towards the spine. Feel that you give me that, kiss, that kiss. Alright, and relax. And again, lift up the top leg and place it down and yes, and now lift up the top leg and bring the bottom leg to it can be high.
Remember and take it down and take it down and again, lift the top leg and bring the bottom leg up to it. Good. And take it down and take it down and kissing right and know the top leg comes up. I laid down and up and down and up. Flex foot and up and down. And when you bring the leg down, thank you.
Have a little mini walk that you have to squeeze in order to get your legs together again. I'm squeezed a little mini ball up and down and every time you belly button towards the spine and you give a kiss
And if they're in good shape, you give them a little circle there, one and two and reverse the cycle and one and two and lower both legs and adjust both feet flexed, feet flexed, feet down. Okay. And now
You have accomplished a lot with very, very little, okay. And now you are going to turn on your tummy, right is very important in every class to maintain that flexibility of the spine forward and backwards. Okay. And now, just place your forehead down and open your arms out to the side and place your hand, your forehead on your hands right and it the leg doesn't have to come up straight remember, but lift the right leg up and I put it down and right leg up and put it down and right leg up and down and up and down. Left leg up and left leg up and left. Leg Up and left leg up and bend both legs in and stretch them out. Long straighten them and bend the mean and straighten them out.
And bend the main gently and straighten them out. And bend the mean and straightened them out. Oh, okay. And now stretch your arms right in front of you. Place your forehead down and raise your right arm and place it down. Raise your left arm and place it down again.
Right arm up and down. Left arm up and right up and left arm up and out. Straighten your arms and raise the right arm and the left leg. Place it down, raise the left arm and the right leg. Prays it down, right arm and left leg, up and down, left arm and right leg up and and now a very gentle swimming movement, one and slowed two and inhale and exhale and inhale and exhale and inhale and exhale. Good, relax.
And if they can, they are to sit back into a quadrupedal position in the bed quadrupedal position. And if they can't, which many of your elders will not be able to, they can sit back towards their heels, but if they are in their quadrupled position, that is good right now. Remember as they're in bed. So the bed is relatively soft compared to the floor, but they can either put their fists down or the little gloves that we mentioned and we are going to do our angry cat, round the spine and lengthen the spine to neutral. Neutral is where the pole touches your sacrum, your thorax and your head and go into a horse, arch, your back and back to neutral and belly button to the spine and into your angry cat and back into neutral and horse art or camel and back to neutral and one more angry cat.
And now walk the arms forward gently and all the way down and tilt on your side by placing your hip down, placing your head down and to the other side. Okay? No, for the sake of the camera. Okay, we are all now on our other side. Yes. Okay. Now we are going to do our leg racism's. I kicked on the other side, right. And feel the flex feet, both of them flexed and feel the lengthening in the stretching out by cause. You have your belly button towards your spine. You feeling your kiss, ride and relax.
Now bring up the top leg but not too high. Remember and place it down. And now bring up the top leg and bring up the bottom leg to it. Touch it, take it down and the other one down, leg up, other leg up. One, two, down and down and up. Another leg up, one, two, three and down and down. Okay, now we do our leg races and lift and squeeze that little ball as you lower and up and squeeze. Give me a kiss up belly button to the spine and feel that pelvic floor up and squeeze. And now rotate your legs into Pila v and point come up and flix go down and point, come up and flex, go down and point, come up, flex, go down, point come up and it just circles lit circles and reversed that little circle and down, down, down, down. Remember you're 70 years old.
Why are you going with all those circles? Relax your feet and flex them. Okay, now the pos say or the bending to the side and the unfolding and bend to the side and on four, no, no, no, no, no of Rome wasn't built in a day. And little by little we get there and we will get there but we will warm up that hip and we will go a little further and we will come back down. And that is another very important thing to remind yourself up once more and further opens when you are thinking of the ways of modifying your, uh, movements is the sequencing. You do not go to the end in one on the first movement, you've sequenced into it, right?
I take you a little bit of a bend and I place it down and then I opened that leg and then I open it further and then it's when I stretch you. And that way you have gently warmed up the leg and maybe you don't get to stretch, but that's fine too. You will be working that leg to your maximum capacity at that point. Wishes, but we want. Okay, and now we are going to do the leg swing, the sidekick four on 10 back. Remember the legs have slightly in front of you and the leg comes forward.
Flex and points to go back and flex forward and point in. Exhale and flex forward and point in. Exhale and flex and forward and point and take it back and close both legs. Now we all stand up. We always stand them up before they leave.