 Hello Welcome to class of healthy bones and balances sponsored by the Amherst senior center and broadcast through Amherst media You may also find it on Amherst media's YouTube channel Perhaps that how you came here? My name is Jamie Chernoff and the course is designed for people of all levels of fitness and You can we'll use weights As we get stronger you might be you'll begin I recommend a first class just using your own fist and resist instead of Using momentum and speed we go slowly and work the muscles more This is a good way to get a good workout and as you get used to that Then you might add a one pound weight two pound three pound and keep on going we have people who've been working on this for years like ourselves and It feels good. It feels active and it's fun to do it together We meet in live classes on Monday and Wednesday mornings at 10 o'clock on zoom you can call the main number for the Amherst senior center and Get a referral for the link to the live classes and now Let's begin Got sneakers on for Safety security and Shortly I'm going to add ankle weights, which are an option but again your first class go go slow see what it feels like and We'll begin right now with Stepping in place marching in place Let your arms swing Feel the crown of your head reaching toward the ceiling Shoulder blades are moving around, but they're generally moving towards your spine lifting up feeling tall and erect and Allowing the movement to raise your heartbeat a little bit and you can speed it up You can raise the knees higher or stay where you started and now we'll Toe tap Heel toe heel toe heel toe this knees bent heel toe heel toe heel toe and switch We can go really he ha dance Back to in place. It's good to have a chair handy. It gives you something to hold on to to balance and We'll take just one foot and Tap it around in a half circle tap This time as you get to the open pause and lift that the inner edge of the foot up and the knee out working that inner muscle Inner thigh and now switch tap return tip Return return this time stay out there lift the knee bring the inner edge of the foot forward and Breathe try not to sag into our standing leg and come down shoulder circles as they warm up the upper body forward Try to trace a circle around your shoulder at your maximum Comfortable range of motion Inhaling up the back and forward back Forward Back and forward interlace the fingers. Let's keep the hands moving pulling on all the joints gently Gentle and firm so interlace the fingers loosely and just wiggle your hands around as Called us the rollie-poly try to pull a little bit on each finger joint and Then maybe give a good work to the thumbs and then flick I'm a gentle fist fingers go out firm and strong. You can do lots of these these are good anytime stand in your kitchen and Kind of like calling forth miraculous power for our own natural powers so let's begin by taking a seat and picking up the Weight of your choice. I'm going to use these balls and set of a weight today So how we sets important each Weight exercise we do we are really trying to use our full body and use it correctly in Alignment correct means just in alignment. It's not how it looks but how it feels So my knees are right over my ankles 90 degrees here shoulders right over the hips As we begin and now I'm going to hinge forward Keep the straight back tilted reach the arms Below they're somewhere outside the calves and then lift the elbows up. Let the lower arms just come with it for one two I'll take us through two sets of 12 three four And you can stop at any time five You might alternate six seven eight Don't go any faster though because that Robbed you up the effort ten eleven and 12 and pause Maybe take the shoulders up to the ears and let them melt down. That's the way of relaxing inhale up and Soften slowly, but don't come down completely Inhale and maybe allow a little more dropping away Back to the second set of seated rope sitting straight hinging forward. No bend in the lower back just Folding two pieces of paper Extending the arms and then lifting the elbows up for one I'll count in Spanish those so we'll both remember that this is the second set today's Quattro single face reach Yet there are two new wave Vs two more once a and Dulce And come to correct put the balls down and Shake out your arms shake out the hands and come to standing for a It's like a chairless chair seat seat. It's a squat inhale take the hips back So your heavy pressure in the heels and your hands might be here here or you can extend out and Stand this a few times Squat back as if you were going to sit hips go back first three four seven and eight will hold You can feel the weight in the heels Take the belly in toward the spine and reach along from the tailbone right here through the crown of the head and Come up maybe sway the hips a little bit side to side Bend the knees and you can make a hip circle In one direction and in the other direction and now we're going to pick up our weights for bicep Almost every exercise Can be done in the chair and we do this so it's Accessible to everyone, but you might prefer to stand so I'll demonstrate Most of the poses in the chair, but they're equally almost all equally Effective when done standing inhale tall exhale So only my lower arms are moving and my palms are turned up So I'm relaxing at the bottom and inhale take my belly in press the feet into the floor a little bit as my only Bend at the elbow and come up slowly for two and three Inhale press lightly a feet into the floor 11 and this is 12 last one of the first set and slowly down and rest your weights right here Check one hand out and then the other May notice that I'm Using my regular weight in my left hand, but I'm using a rubber ball on the right hand. I have a short-term shoulder injury so I'm I'm Not stressing it too much while I build back my strength second set 12 Inhale 11 Inhale 10 Inhale nine as I exhale I also take my belly into the spine as I press my feet to the floor Seven the whole body part six four and one take a breath and Put your weights down and a little bit of a shake We'll do a real stretch on those biceps later. And now I'm going to Put on my leg weights many many of the people who watch are actually the regular practitioners on Monday and Wednesday and they tune in to the YouTube tape To get in a third class a week or In case they've missed one so Many of you will be putting on leg weights again first timers just feel what the exercise is like without the weight and There'll be plenty of time To dig in with a higher resistance So come to standing This is a standing exercise, but you can And probably should have the chair handy so you could lean on we're going to work on one's muscle and the leg by Standing on the right lifting the left turning it in and lifting it out to the side and Coming back to In here three Inhale slowly back press up against resistance and Press in as if you're squeezing a big balloon squeeze me arrow three inhale for Five six eight nine percent of the standing puts you grow taller as you go out And And 12 Then one knee than the other for a little brief release and then we go on to the second set on say What God Thank Seize and keep turning that toe in so we really get the right oh and and You feel it both in the standing leg and the raised leg slightly differently And we'll get a chance Of course to do the other side Inhale tall does draw up energy from the earth and from your inner core as you reach out And squeeze back in to inhale three inhale four inhale five so inhale on out and To the exhale as we go out inhale M Seven and then inhale slowly return eight inhale nine inhale ten inhale eleven and twelve reach and return Then one knee than the other you know that pulls alternate outer hip muscles and Italian Italiano Uno for the second set No way in here today in here Quattro in here She ain't way in here Say set a auto No, they squeeze back Dece squeeze back On the key squeeze back and last one of all the key squeeze back They could take your fists and kind of tap those outer thigh muscles and We'll keep the weights on because we'll need them for a few more of our exercises, but this time we'll take a seat and use Well, I'll do my one and one It's a little funny looking Um But I want to keep moving safely through an injury so this is what we call marionette It's as if our hands were being pulled up by the elbow and wrist And down so when you're up You want to have elbow at a right angle and the shoulder wrist and Elbow all at the same height. We'll do two sets of ten three inhale and exhale for inhale in Exhale five pulling the belly in inhale seven eight nine ten 11 well one set of 12 12 pause and Hold it up and drop away up to the ears Drop away second set this time only can we'll start with them then nine eight seven three two And one down and weights down and Shake the arms up. It feels good to give a little massage All the way up the shoulders upper arms and and Let's press the palms together and then Keep the fingers Pressing tight, but they take the heels of the hands away and then we go this way And this way you press one hand out like a stop sign and pull back lightly with against the upper fingers a wrist stretch and Then switch and now we'll do stand-up sit-down, which is one of the classic measures of Strength and fragility for daily life, so I'm going to use a timer for this So we'll do it for 30 seconds and I'm start at the chair and I'm going to stand up completely and Sit and might get it really want to let my weight of my hips and torso hit the chair not squatting and really letting it Letting myself down to the chair and then taking more effort to get up and I'm going to do this As many as I can In the 30 seconds, I'll count my own you count your own and it's a figure to say okay That was where I was last week next week. I might be the same or more So when I say begin you'll just stand up and sit down and I'll call out at the end of 30 seconds ready and by four seconds Keep going you can do it get to your personal best 30 Now you can feel that's a little cardio in the midst of things and that will take a little Resting stretch reaching my feet out see that I'm not going to flip off the chair and maybe put my hands behind my head You might put your feet out on the floor Be secure and just like you're taking a day at the beach Feels good feel this stretch in your whole torso and Come up and we move on to overhead press So take I think I'm gonna use two balls here. This is Again, I exercise that we're all set to hold our weights were our balls You're our shoulder Inhale and I'm going to press up as if I'm putting something on a shelf and then Bringing it slowly back for one so when you're using balls you really You know the fans will just float up unless you press with resistance the power of your mind to imagine like a really heavy Two by four you're lifting up Three and then you're even bringing it down. So it's heavy becoming down four in here Five Inhale six Seven Nine And ten Inhale, let's pause We'll do two sets of ten here Maybe it feels good to shake your arms out Before returning to the starting position Inhale press the feet into the floor and and not counting Greek about four counting to ten and four the old to be a inhale Tesla inhale and they In here XZ Inhale After inhale Walk to inhale and air inhale Zika inhale and the cup go all the way to 12 and Low the cup and slow slow Return with the balls or weights down have a little finger thumb over index finger and against the pressure flick one finger at a time and now actually we're Doing a seated exercise again this is Can only be done seated. It's a leg extension It's similar to a machine in the gym that you do and there you're like lifting up a bar here after time We've got a weight on So we're extending the right leg reaching with the heel long and then slowly bringing it back at the work and Pointing and flexing the toe at its height just to slow things down a little Inhale tall right leg reach to the heel point flex and slowly return to the floor to inhale three Keep your torso erect four five exhale for seven eight Eleven and twelve. We'll go on to the next set in a moment seconds if you don't have a ball you can just use your fist or something squeeze it full rolled up washcloths But we don't use weight because we're concentrating on the leg with the weights second set January with a circle being off February in here March April circle return May July September October November December Tap it's kind of a massage or release and I would say I've been doing these exercises for years And I can say it doesn't get boring because a constantly or you know every Four to six months. I'm upping up my upping my weight so that it's it's always challenging and That's what the body what the bones what causes bone growth is new challenges to the bones and that's the research that's On which the finding that this exercise really does help build bone density and up tall sit up tall and Left leg reach with a heel point flex and return Some of you might be just stretching it out on the floor and look to get an inch point flex and return three inhale four five six seven ten eleven and Twelve and tap second set with the ankle circle inhale Uno dos tres cuatro cinco Reach Seis Siete ocho Nueve vieis On se Doce and tap we have one more coming up with a leg weight, so we'll keep those on and Pick up one weight for The tricep stretch that we do one set of time so this can be done like this on Seated at the chair or or standing With the front leg forward Either case hands in the beginning on the left side left And is holding the weight at the left hip roll the shoulder upper shoulder back And leave the upper arm where it is as you lift the weight to extend the arm and return To inhale Three Inhale good modify if you're up standing up. It's a little less intense for Five Six Seven eight nine ten Eleven and twelve Take your hand out if you're got a heavy weight And second set Oh The dirt or The belly and the same time Katra think cease enough these two more arms Dooms and You'd switch the weight to the other hand Again with my right hand. I'm using the ball now and Let me take a little reverse stretch shoulders and then Then the front knee weight fist at the Right hand right hip and inhale and extend one inhale to Inhale slowly back three inhale Inhale 5-7-10 keeping an elbow high and 12 inhale Break shake flick And again 12 11 slow return 10 nine seven two and One slow return Great take that out. Now we have our last leg weighted leg exercise and This is backward breeze Our glutes are powerful butt muscles and the and the hamstrings are so important to our walking our moving our taking hills are Standing from a bent leg position So here's a place where we really concentrate on them standing on the right take the left back Still touch in the floor and then lifts and feel strong Contraction right there you put your hand on and just feel to and then we lift squeeze and return three inhale back You can also be right here. Take it just an inch off or lift eight nine Slide lift 10 slide lift 11 slide lift for 12 pause bend the knees Cap stretch and second set left side Uno dos Slide lift quateron Slide lift face slide lift Ocho slide lift the ace slide lift and Last one. Don't say that's one of the left side and actually feels good here to take a Forward fold again back stays straight always in our work. Can we lift the slip bones? Keep the knees bent a little bit of shoulder blades together And this is stretching exactly these muscles feels delicious and We'll do the right leg I'm just moving the chair so it's more visible to the camera. No need to move Inhale tall take the stand on the left leg now and the right slides back and lifts action there to inhale three inhale for inhale five squeeze seven lift slide lift nine slide lift 11 and 12 First set sort of hang on those calf muscles Feels good. We'll do some more work with our feet in the moment one more of this slide Lift inhale slide lift inhale So 10 going backwards nine eight seven six four three two Keep your power for the last one one. Good job Makes you feel strong might make you feel tired, but it also makes you feel strong and Let's put our hands lower on the chair or maybe you'll come further down to your hands on the legs and Feels Delicious undoing the lower down here you could take off the leg weight or you can wait to your seated in a chair and Great still have some balancing and Chair Well, we can do a chair Um Sort of a plank position or this can be done against the wall So I'm putting resting my hands on the chair taking my legs back this you better have a very stable chair And it's a really good core exercise And you could do it with one leg It's the first time do one leg one leg forward Stretch in the back of a leg and Come in so now we're going to do some balancing exercises I mean a lot of our weight work is balancing in a way because we're lifting one leg and so forth, but this is a focus on First let's exercise our feet coming up on the balls of the feet and Down and then lean into the heels and lift them lift the balls slowly Transitioning and now we're going to go up slowly to a count of four and then stay up four three two one hold 10 nine eight seven six five four three two one down two three So you can see I was trying to balance and then I needed the chair and I was right there And that's the way we do balance. You don't always stay up there, but you keep refinding it and just keep coming back So inhale one two three four hold 10 nine eight seven six five four three two one down two three four And then just a pedal bending one knee and then the others you lift the heel and And now we'll do something like a tree pose of one legged stand for a 30 second of balance and You'll find it and you'll lose it. So you've got a chair handy or a wall and a stand on the In my left leg we're near the chair lifting the right and I might be right here where my toe is actually touching the floor of the tipper toe and the heels pressing into just above my ankle I'm gonna press this hip in so I'm not slouching you're pressing in upright And then we'll go for 30. You might be right here at the calf Knee opening out or higher up still but the idea is It is balanced. So ready let's go use your hands as much as you need to Imagine you're holding a balance pole Feel like you're getting tall from standing foot to the crown of the head and that's 30 already We'll go And we'll do the other side So enjoy your two feet for a minute and then lift plant and begin You might press your hands together sometimes that helps pressing to the midline pressing your hips squeezing your hips in While emphasizing this long vertical heel to headline And that's 30 Good work. Good work Now we have some delightful stretches Open your knees wide And maybe reach down to the ankles You only reach as far as you can tip your pelvis this way So your sit bones are lifting up and you're not having any bending in the lower back Overstretching you could be right here elbows on the knees And As you open up you might come further in my hands to the floor And it's just a nice inner Going stretch you can press your elbows against your inner knees And Then come up Take arm across And This is like a stroke a shoulder stretch sort of pulls at the And you're going to resist between the two arms While you're being in that stretch just You don't need to close your eyes, but you could sort of have your eyes go in feeling the opening up in the spaces that are being stretched And Release And other arm And hug and then resist the two arms Feel the pull Back of the left shoulder this time release the hands for a moment and swivel on your chair Into a stretch for the quads Big muscles in the front of the thighs So I have a 90 degree in each Knee bend In other words, this knee is right under my hip And this ankle is right under that knee at back toes are curled under And right here. I'm already feeling a stretch And I can if that's not enough I could try a little more leaning back with a straight torso You can hold on to the chair If you're going way back you could lean your hand against the heel So when we stretch we're engaging and firming the muscles that are stretching to make it a safe stretch So I'm reaching to the floor with my back knee. It doesn't get there, but I'm reaching there. I'm pressing into the back heel So when we work the muscles we tighten And so at the end we want to Expand them out again So swiveling around same position Left leg is perpendicular to the floor And we'll have a quad stretch. I actually could even do that if you wanted to stay keeping that position But the right arm is up Bend at the elbow and then press With the left hand press the elbow down. So it's really like plugging into that Socket joint and then you could press it back a little bit And through the stretching we want to avoid holding the breath As much as when we're exercising The breath is what keeps bathing us with energy And if you switch sides and switch elbows Reach up with both And let them float down. That's what it'll help there. And we'll take a moment To just be with our kind of humming bodies warmed and working Let the shoulders drop Take them up To the ears and then let them just melt really slowly We also practice how to really release What's a drop drop drop Take the chin over towards the right Shoulder just press against the Your stopping point there is gonna play around there Allow the left to open up left Shoulder dropping down And then float back to the middle And take the chin To the left shoulder one easy breath I'm floating back to the center Right ear to right shoulder And the inhale feel that you're just like massaging the left side of the neck With your breath inhale up Chin down Let it hang there lengthening the back The neck come back up and left ear to left shoulder Try not to bring the shoulder to it just Let The head an ear drop with gravity Well, we still relaxing the shoulders down And inhale up So I hope it's been a good workout for you too And that you'll join us again on youtube or one of our live classes so Here's to stronger bones and more enjoyment in life through movement. Thanks