Okay. We're going to work out, we're going to work out for just about 15 minutes. Let's grab a theraband, a dyna band, some sort of elastic tubing, and we'll see what we can accomplish in just a short amount of time. You might be surprised, so standing behind your band feet slightly apart. Think about yourself as if you were hanging from the ceiling, right? You're just easy in your body, but still with a lot of space, shift your body weight forward just like you're blowing in the wind. Shift your body weight back. Yeah, I'll get that. 15 minutes in, relax. Take a deep breath in and just fill up. Bringing the air in, raising up, lifting your chest. Let go of any unnecessary tension.
What we know about melodies keep going. Inhale is that the less tension you go into a workout with, no matter what you're doing, probably true for life, the more efficient you're going to be. So let's try and get rid of that. If you've got to shake it out to do, in fact, I'm going to do it for us, so take a deep breath in. Really reach up. You can even shrug your shoulders and then just drop bending, knees. Inhale, stretch up and exhale, just really letting go. It's not mechanical and there's nothing precise about this.
It's supposed to feel good. It's supposed to just remind you that we can bring energy into our body simply by thinking about it and by letting go. Last one, reach tall, hold it up. And as you exhale, let the arms drop that your head fall forward. Draw the abdominals and we're going to reach down and pick up that band. And when you do, you're still folded forward. Your head is released, your shoulders relaxed, but they're still on your back.
Grab onto your band white, just a little wider than your shoulders probably. And as we roll back up, you might want to bend your knees to do that. Roll back up, stacking your spine, lifting tall again. Now I have an exceptionally long band here, so I'm going to wrap mine up because I want to be able to have some tension. Again, not a precise thing. I may have to undo it depending on the exercise, but what I want to do is have my hands a little wider than my hips, where I can pull on the band and have some constant resistance. Not much more.
I'm going to deal with that right away. Here we are. Tell we're just gonna reach the arms up right up overhead now where you don't get to shrug any more. Push back down, just a few breaths like that spine stays aligned as best you can in that neutral place. Again, pushing the air up in a way and then pushing the air down in a way. So you're working both ways so you don't get a break when only work in 15 minutes and next time you go up, please stay up there. And from here, just without moving your hips, you're going to lift the rib cage. That left rib cage is lifting up and out to the side. Let it flair open. Exhale, pull yourself back.
The right side's going to lengthen up first pour itself out and over, flaring the right side and back up. Couple more like that. Lift, just waking up the spine a bit. Exhale, center, and exhale. I said a couple more, so I'll call this the second one.
You've got to balance, but you're not trying to move the arms and push your hips back to center to be tall. Let the hips reach to the right as you count or balance with the arms. That's what I should've said. And Paul Center, the breath helps. Inhale, expand like the wind is here at your right side, blowing you to the left and then you lift yourself up. Reaching for a nice long side stretch. Try not to rotate and up. I'm going to do two more going for it. Both feet are flat, right?
That matters. That'll help the stretch and up. One more time. Reach. Whoa. And uh, okay. I think I'm good with my resistance. I might have to unwrap once, but we'll see. We're going to go over again, take it over, and then you hold that top arm where it is, but from under your armpit or your lap, pull the right side down or press it down. Pick it back up and lift up. Hips go first. Arms counterbalance. Lock yourself there and press it down. Not from the hand, from underneath that arm. It's a different feel.
See if you can feel the difference. Press it over. It's not. I don't think about the band. I think about the armpit leading the way. I can track contract, contract and up a little faster. It's over and press and lift to the center and over. Press, lift and center.
How long can you be even though your curve to the side last to make them good reach. Remember, we don't need neck tension here. Sometimes you just have to think, is there neck tension? If so, loosen it up and there we go. Release your arms just for a moment. I'm gonna come back to something there in a minute, but let's warm up a little bit more. Separate your feet a bit. Use the legs a little. Put that resistance back in. You're a band. I'm not pulling hard, I've just, I don't have an awareness, particularly at the back of the shoulders and my upper back sitting back.
I'll go slow at first so that you could lift your toes or at least wiggle them. So are your knees aren't jetting forward, you're more in the heel for this one. When you come up, straighten your legs, press the band into your thighs and the arms further back. So there's some good resistance. Inhale as you sit back, exhale up as tall as you can and continue those straight arms pressing back as a band wraps around your thighs. Again, inhale and right. Keeping it slow for a moment. Thinking about the air as a solid.
So even as I go forward, it's like the top of my shoulders at pushing through a thick solid. And then when I get to the top, it's about the upper back more than anything. Now, a little quicker inhale. And so gosh, you know, you're getting a lot in right here. You're getting your glutes, getting your quads, you're getting your triceps if you really working there. But you can and what I hope you're looking for is your upper back.
Okay? It doesn't mean you have to arch. It just means think tall. As you press back and up, bet you're going to feel an opening through the front of the chest or even some tightening up near those shoulder blades. I'm going to do five more one.
Just the upper arms pressing back. So I'm not really pulling on the band anymore than I was. There's some tension. It's just pull, pull, keep the lean forward. Otherwise you're going to work different muscles than we want. Let's get those back muscles working. Press perhaps how your leg is doing.
You're working on I am. All right. Lower the arms, hands above the knees, roll yourself up and I promised you one more while we're standing. So step wide, a little more ad for ya. Arms overhead. The band isn't going to do anything. This time left. Lift up just like before. Only this time the hips don't move. Make sure your stance is wide. You can feel hopefully aligned on the whole side of your body. Get the stretch then to come up, start exhaling, and these obliques are going to pull you back up. Other way to the left, and
Hey, if you just kinda band and then take the arms and you think you're going further, that's really all you are doing is thinking or going further. So if you're not sure, keep your hands behind your head so you can feel, am I actually bending my waist? That matters when you're working the abdominals. That's what they do. They flex the spine, they bend the spine, extend the spine. You got to actually do those actions and a flexor. Here we go. Wow. Am I huffing and puffing today for must be nervous for more.
One big stretch. Keep that foot anchored too. There's three and finally four. Okay. Take the band behind your back. I still want that resistance so I'm just re rapping just so I don't have a bunch of extra hanging off. It's about the same distance. What we do here is reach the shoulders down first, lift your arms up. So I'm, I'm lifting, I'm away from my body but I'm more interested in reaching down so it's not as high as I can go necessarily cause you can see why probably it's keeping the chest open, but reaching from that place I pull apart getting that really the whole shoulder. Try not to pinch your shoulder blades.
It's a different exercise to pinch backwards, right? It's not that I'm already where I want to be and I just guide the arms down in, away from each other or the hands down and away from me, each other press. Oh, I love this one too. Keep going. Keep going. It hasn't been 15 minutes yet, maybe 10 so I'm told, okay, if you starting to feel the arms, we could feel a more, but I'll do it later. Let go the band. Let's have a seat so we get a little more abs wrapping the band around your feet. So for those of you newer to this particular kind of exercise, this is going to be an assist. For those of you who are veterans of [inaudible], you are have the assignment of resisting against the band and you know what I mean? Holding close to your ankles. Your arms are to say stay straight.
Sit Tall as if you are pushing into the band, but don't straighten your legs. It's like your feet are trying to push into the band as you roll away from them to the middle of your back. Inhale, hold on. Your exhale. Let your shoulder blades, your armpits, slide closer to your waist, feeling the belly button. Press into the spine and then roll up. When your shoulders are over. Hip Stack your spine. Big Inhale, exhale. You'll feel the hips pull out from underneath you.
Your head responds just by looking forward. Collarbones wide inhale, feel the shrinking of the trunk and let it pull you back up and I lengthen your fine. You can't just shrink. You've got to work both ways and down. Inhale, exhale, coming forward in stack. I'm just going to add a little row at the end of that next time and it's just a draw your awareness to your back extensors. We've inhaled, we exhale forward, blow out all your air. Now as you extend your spine, allow the upper arms or the elbows to bend to pull back, back, back. Do not trust the ribs forward. Keep it all together and arm straightened body goes back a little quicker.
Inhale, exhale forward. Inhale, grow tall. Bend elbows. Squeeze your butt. You don't arch the low back. Pull the hips back, straighten the arms and down you go. Just feel your spine. Feel the energy moving through you. And one more, and I'm staying up here. We're gonna take the, I'll tell you what, let's let the band down for this last one. My favorite exercise, slight variation today, sitting in what we call diamond shape. Hands behind your head.
We're going to round forward first. Okay, Xcel. To do that, you just blow out your air. You can squeeze your glutes a little bit for help. Then set your arms on your shins and stack your spine on a diagonal. So I'm kind of pulling with my arms to get as long in the back as possible. There was an exhale in there somewhere. Let go. But keep the posture arms go back up overhead.
Fold them behind and round to come up. Lots going on there. Email, exhale, round over. It's like you're going lifting up to go down. Let the hands re release to the shins from your hips. Stick your tailbone out first or growing forward on the diagonal. To feel those back muscles working. You can press the knees down a little.
Then inhale the straight arms. Go up alongside your ears, keeping the posture refold the arms behind your head. Exhale to round forward and right away. Come back up to an upright position. How about one more inhale. Exhale to round forward. This is the good stuff folks. This is the back extension especially right here. Feel the shoulders press down as you reach the hips forward.
If you're thinking of the front of the hit long neck, you can either stay here cause we're going to just gently pulse the chest, not forward, but on the diagonal or arms up overhead. And Jess, reach back four, three. It's pretty small. Two and one. If your arms are in the air, put 'em behind your head. [inaudible] exhale and everybody just round forward and all the way we tapped into everything just a little bit. Keep the energy as you go throughout the day. Come back from our later.