Chair-based Exercise: Strength and Flexibility

July 27, 2021

Information

With Bill Banick

ID6837

To CiteDCA Citation Guide

00:04Alright, so mum. Welcome to a chair
00:07based exercise class on Bill Bannock
00:09and will be going through some
00:11movements in the chair or using
00:13the chair in and out of the chair.
00:15So thanks for coming out today
00:17so I will be sitting in chair.
00:19Make sure if you have space.
00:22Well outside come to the properties
00:24here so that your thighs or freed up.
00:27Make sure your feet are parallel with
00:30each other and that the knees or over
00:33the heels and the shoulders are relaxed.
00:36Internet is up.
00:38Solar cell to find a position
00:41of ease in the chair.
00:43Normal closure eyes and.
00:46Watch things that'll feed relaxed floor,
00:49hips, relax to chair.
00:56Face and Roblox.
01:02Tune into bra.
01:07So if you breathe in through your nose
01:08and out through your nose, that's great.
01:10And if you can't, that's fine too.
01:13However, you need to breathe.
01:15Just relax into the breath breath,
01:17be there for you and take it in.
01:22Always welcoming health and
01:23well being on each breath.
01:28In your ability to be in the
01:30present moment with each breath.
01:34Following in the body of mine to
01:36reconnect again and again and again.
01:46Cool, then we'll open our eyes.
01:48So the first move in keeping the neckline
01:50will just be a slight nod with the chin.
02:21We're going to take the
02:22right hand over the left.
02:24I left down on top. Slowly.
02:40Stay in touch with your brother.
02:58And welcome back to center and release,
03:00and then we'll move the torso forward,
03:03inhaling hard for duck sailing.
03:05Naval map. Three movement and breath
03:08in front of the body in the back.
03:36And then we'll come back up, right?
03:39From here, we're going to
03:41take a left and right thigh,
03:43right hand on tile, accent,
03:44shoulders, and then again I
03:45moved into left and right.
04:26And then we'll come back to
04:28this other place to handle it.
04:30From there will be some
04:32upside movement with the head.
04:34Going from one side to the other.
04:40To create this stretch.
05:02Literally so.
05:06Make sure they're relaxed
05:08all the way to the fingers.
05:10Olivia was switched on,
05:11arms up, so they come together.
05:13He can only hotel palm down,
05:15sleeping back to the side.
05:18Now you follow graph into movement.
05:22In your body will start
05:23to regulate the breath.
05:24So if you need more and
05:26taking more without having
05:27to stress and huff and puff.
05:31So slow, relaxed, controlled movement.
05:43The fingers will press them up on the axial,
05:46release them on the inhale up on
05:49the exhale, release the money again.
06:00Good then will bend the right elbow.
06:03Take that left hand across Oval
06:06Office if you want to scratch them
06:09upper back with the right hand.
06:12Those arms or legs.
06:20And they will do the same
06:21thing with the other one laugh.
06:25Creating a stretch.
06:36Ellen will bring the hands outside
06:38their arms if we want to pull the
06:41arms away, holding out with their
06:43hands relaxing the shoulders.
06:50And then slowly release and then
06:52we roll the shoulders around.
07:11And then the other direction.
07:24Good, let's bring the hands once more again.
07:26This time will interlace.
07:27The fingers will do our side stretching,
07:29so we're going to stretch the palms
07:31out to the left and to the right,
07:33and come back to center.
07:35Dave, this match honey actually will
07:37come back to the center on the deal.
08:09And then release back to the center,
08:11and then we'll take it to the other side.
08:41Yeah, literally.
08:43And only in the hands forward stuff
08:46is if you're taking invisible orders.
08:48Very close to his shoulder blades
08:51drawing for their release.
08:53Collin Hill band.
08:55For all the XL forward.
09:20Police say this offense for
09:23what we call bone arrows.
09:26Long left elbow out, really.
09:29Into this trash and follow
09:31the excellent release.
10:01The other sides everything.
10:04Right elbow. Bali. Movement with brown.
10:35And then open palms bottom three
10:37fingers in both index fingers,
10:39right, right, index, finger up,
10:41rubber band between some and index
10:43finger and right index finger up.
10:45Keep your shoulders relax slowly.
10:47Inhale into this traction.
10:48They exhale really.
10:55Slower lacks control movement.
11:13Change direction.
11:34Slow. We will survive computers and move
11:38on the arms and legs while splashing.
11:44So freeing up the legs
11:45and arms, warming them up.
11:55Going through liberal actually will
11:57rotate arms and legs in and out.
12:12And they always have hands and feet.
12:14Keeping that relaxed leg.
12:26And then will circulate in hands and feet.
12:38Feet.
12:48And then slowly release.
12:53I will do some more exposed
12:55to the arms and shoulders,
12:57so keeping leftover boundaries
12:58in right hand up, spread fingers,
13:00palm up and starts the arm back and release.
13:04Follow, then he'll back in
13:05the Asheville True lease.
13:48And then release. All left.
13:51Right hand back the head
13:54keeping the spine logs.
13:55That would be strange for that.
14:02Brown
14:25and they will change.
14:50In release and then we interlace the fingers,
14:53resting the handle door side, stretch.
14:56Here the polyaxial over
14:58to left inhale back up.
15:01Yeah we did that or so.
15:03Just like we have the weight
15:05of the head before.
15:06So creating their relax stretch.
15:30It won't take it.
15:52And then slowly.
15:57Of the waste.
16:00Feet wide or LAX.
16:03Coming across forward crossing.
16:08Still out here. Really in Halo?
16:36Easily direction.
17:16Hold the bag holding on to that
17:18as we're twisting to the right,
17:20we're gonna push with the ride and
17:22pull with the left to create A twist.
17:25Staying upright and relaxing.
17:40I'll take it over.
17:44Yeah. They're comfortably upright.
17:49This time we're pulling with a
17:50ride, pushing with the left.
18:07Come out of the chair.
18:09So we're going to do the
18:11reporting methodology.
18:11People come forward three times,
18:13just stretching our back forward
18:14still remaining in the chair.
18:16Second part, we're gonna come a couple inches
18:18off the chair and then slowly come back down.
18:21There's animal come out of the chair,
18:23come back, sit down, come out of the chair,
18:26come back in town so it's good work
18:28for your thighs, your legs.
18:30In your back right?
18:32So make sure you're in the correct position.
18:35Feet parallel knees over ankles body relax.
18:39Onion Hill will stretch
18:41the body and arms forward.
18:43Lyrics to release.
18:45Again.
18:50One more time.
18:56This time we're going to come forward.
18:59Slightly obsolete control coming back out.
19:05Look forward.
19:07Absolutely.
19:11Then again.
19:17All the way up, which will entail
19:20coming forward on the inhale and then
19:22lived in the body and arms above the X.
19:25Ellen releasing. Or looking back
19:27so you can touch the chair.
19:32Once again, will inhale
19:34and go forward. Skills.
19:40Neighborly Oh yeah.
19:58Girls.
20:01One more time.
20:12I'm coming back toward the chair.
20:16Touching.
20:24Do some work with core strength legs.
20:28Take that up to the Chester shoulder release.
20:54The other side, yeah, it relates to fingers.
21:00Truly.
21:04It also gives a nice stretch the
21:06glued to the leg in the back.
21:22Bring the leg out, bring the hand
21:23in front and then on the exhale.
21:25Take it out on the inhale back.
21:46And slow.
21:50Website.
22:1411 a little bit more core strength
22:16and also good for the hamstrings.
22:18The Nice meziani axial.
22:20Find some extension on the lease.
22:35And they will stay in extension there.
22:38People lived in the body.
22:39Keep drawing up Neil.
22:41Keep relaxing your shoulders.
22:47Helen.
22:50Be on the other side.
22:53Nationally.
23:06Stand it up.
23:26Work through the groin and hips
23:28so cradling with leg and foot.
23:43Legs crossed ankles not
23:46experiencing any stress.
23:48Close it all. Fill in the fold.
24:08Come on.
24:11Extended out we're good for this trash.
24:27At least he continued the outside
24:29edge of the food will be on
24:32hand on the chair interest.
24:43And then slowly release.
24:48The other side.
24:54Search create a Ling.
25:03Crossing over and make sure it's laying
25:05out the joint that's on the other leg.
25:08Flex the toes at all and start to fold.
25:26Latest news or footsteps?
25:40Ignoring me.
25:45Twist.
25:57Slowly release.
26:01Into the floor, we're going to keep the
26:03knees slightly bent as we pulled forward.
26:12The lengthening that's fine.
26:18And then we'll walk those hands back up.
26:23We will do that three part methodology.
26:25We'll just do one.
26:272 slow this year of three
26:30all the way over here so.
26:32Inhale. Flexible.
26:39Thanks.
26:45Hello there. Make sure you
26:49walk away from the chair.
26:52With their arms down or with their
26:54arms up, we're gonna work up.
26:56They left the heels and release. Really.
27:01Fall, inhale and follow their example.
27:14Early. And then we're gonna
27:16do our side to side movement.
27:19Earth, we're just gonna tail.
27:22Lower back sacrum.
27:25Switch older people feed study.
27:30Too loosely at waist and arms.
27:47This will free up the opposite.
27:50Ankle and heel so just give it in.
27:54It's not too dissimilar to golf swing.
27:56Actually is a really good
27:57exercise if you have all three.
28:00I'm keeping the shoulders and hips
28:02level and doing that pivot out.
28:07For freeing up the hips as well.
28:21Really. Anyone circulating hips
28:24keeping the help? New space widely
28:27banned as we stretch across.
28:44And don't do that in the other direction.
29:02And then release will make sure
29:04we bring our feet close together
29:06and these together bellignies
29:08take their hands off the bus.
29:10Slowly rotate around.
29:25Animal wrote in direction.
29:39And then slowly and will take
29:41time to step right again,
29:43we're going to shift. Lift the hill.
29:47And then rotate around on long foot.
29:50So mostly it is on the left
29:52legs and frees up the right.
29:58I will do them both directions.
30:05And they will do the same
30:07thing on the other side.
30:08Bring the foot back. Rotate around.
30:16And we'll do that in the
30:17other direction as well.
30:25And I will slowly release and they're
30:28going to move over to the right
30:30side of the chair. This computer.
30:36There are other chair or by your side spent
30:38along to laugh with the right leg up.
30:54LOL Keep their leg up shaking.
30:57There just only on it, so trust
31:00that you're stable in your leg.
31:05Former.
31:13It'll lift the leg up and just
31:16keep it there still stable.
31:25Bring the leg out to the side.
31:28We can counterbalance either with
31:30the chair or the hand up in the air.
31:36Australian can stay on as well.
31:40Either into the calf below the knee or
31:42thigh above the knee, and rested there.
31:45So we can bring that other off.
31:48Finding balance, opening up the hips.
32:02At least the arm released the leg.
32:10Then again. Utilizing chairs there.
32:13If you're OK with your hand or near the
32:18chair, feeling strong and confident.
32:22My phone here so we could bring it on.
32:32Really wants us. There will shake
32:35out that leg. Mostly at the hip,
32:37giving some much needed lubrication.
32:42Same thing with me.
32:51Yeah.
32:59Read aloud to the side, hand
33:02the chair or counterbalancing.
33:07So balance strength and stamina.
33:13Then again, resting foot on the
33:15inside, pressing foot against
33:16leg opening up that me that him.
33:31Slowly release.
33:36You don't have to move your chair, OK?
33:40Here in front of my chair.
33:42And other far away.
33:43And then I'm going to cross the
33:46right leg over the left and
33:47this kind of work on those IT
33:49bands to keep the names down.
33:51Take your hands the chair
33:53and then start to fold.
33:57Their hands could rest in
33:58your body could rest down.
34:16When should I go?
34:21Pressing into the chair
34:22slowly come up and release.
34:26They'll do the same
34:28thing on the other side.
34:29Feet close together.
34:31Left across right,
34:32badly needs there to fold.
35:00Slowly release. And then
35:04we're going to take our.
35:09Against the wall and secure we're
35:12gonna bring your hands down.
35:14Follow distancing or walking
35:15feedback him with distance apart.
35:17Make sure he'll go back or hips
35:20formatically heels and then stretching
35:21back with this pressure from side to side.
35:34Breathing and stretching then
35:35we're just gonna relax back.
35:59Slowly walking forward and ease and roll.
36:12So what we're going to do with
36:15the movement without the chair and
36:17then all showed with the chair?
36:19So it's going to be basically
36:21bring your feet, hip,
36:23width, distance, part,
36:23so natural standing position for the body.
36:26We're going to bend our knees,
36:27fold the hips back, make sure the
36:30lower back is relaxed groups or relax.
36:32Shoulders are resting.
36:34Over the hips and then we can
36:37do our shift over to Brian
36:39and come back to the center.
36:43Come back to the side.
36:52We're going to do on the inhale turn
36:54slide into right next to the center.
36:58Summer shifting and turning.
37:00Of course, we're looking in that
37:03direction, and first we're just
37:04keeping both feet on the ground.
37:14And they were going to
37:16come over to the right.
37:18Just bend left knee lift up
37:20Alexis coming over to left
37:21and the right and left.
37:36We're gonna lift that leg up.
37:40Read up for balance and then release.
37:56The same. Yeah. First,
38:01resting both hands on it.
38:03And then as we go over to the riot,
38:06released the right hand,
38:07and then as we called,
38:08flow at least left him. Turning.
38:14We need that support will not
38:16leaving into the Chair so. Love.
38:27Left foot on the left. The most.
38:42And then we're going to work
38:44our way around the chair.
38:45So we're going to work our way
38:48into position around the chair.
38:50Beautiful chair.
38:54So we're going to come over to the
38:56right lift the left foot up and
38:58bring it in slightly forward and
39:00laugh like the right foot down
39:02and bring it out slightly. Or
39:12eventually clear the chair.
39:16As we move over to the right,
39:18we're gonna ban left.
39:24Right?
39:26And the same thing over
39:28and bring the foot forward.
39:30And then left and bring the first floor.
39:35Now we're going to move over to the right,
39:38putting the left foot out. Over to
39:40the left and bring the right for them.
39:43So the same methodology but moving across.
39:48So spatial orientation.
39:54If you have to move around
39:56something which all times we do.
40:03We cleared the chair.
40:04We move over to the last week.
40:08He'll come down come over. And then
40:11move over to move the left with that.
40:15Feeling the same thing,
40:16moved the right foot back.
40:18We needed the chairs there.
40:21Move the left foot back.
40:24We clear the chair will come over to
40:26the right and bring the left foot in.
40:29Come over to left, right.
40:36Until we come back to the chair itself.
40:44Moving in with free standing and
40:46I think we've done this before.
40:48OK, but if we have it, I'm going to
40:50show you with all the chair first,
40:52then I'll show you with this year
40:54it's not working under knees and then
40:57we're going to move our hands and
40:59body back toward the heels on him.
41:01And on the exhale released.
41:04Do that again. For the heels.
41:08And then back toward the center.
41:11Inhale. NEXL at the end he'll
41:19and exhale and then we'll add
41:21another movement and it's on the
41:23inhale back toward the heels.
41:25Exhale to the center in Hill forward
41:28toward the toes and balls of feet
41:31and exhale back to the store.
41:36Back in helping hands and body move
41:42forward slightly and expelled after.
41:44Inhaling? And exhale.
41:48And and handling. And next time.
41:52We're going to add one other movement
41:54to this so three part movement.
41:57Inhale back toward your heels.
42:00And still to this number.
42:02And held war that owns.
42:06XL back to center. In him bill.
42:11Exhale back to center in hilt
42:13or the Post Falls in favor.
42:16Stretch forward. You move those
42:18hips back and then back to the sun.
42:21They will continue.
42:23Toward the hills.
42:25X feeling toward the center.
42:28Inhaling toward the balls
42:30and toes clean until.
42:32Ask him back to stop so fine.
42:37Toward the heel. Exhale to 7
42:40in hilt war feet land Hilton,
42:43then exhale back. And every new one.
42:55So I'm gonna.
42:59I want to step away until I
43:01feel that my shoulders were
43:02both my hips in my arms or mom.
43:05Longer release OK. So from here you
43:09bring my hands to the chair again.
43:13Inhale body back toward the heels,
43:15exhale, release. In the whole body,
43:18forward toward the toes, exhale release.
43:23Or the Healds XL release.
43:26And we will forward through
43:29the tools Next Everly.
43:31Lean and tilt inhale back.
43:34Exhale release until 4 leave
43:36until sending those hips.
43:41This summer wore those heels.
43:46Failed to send an email
43:48forward leading tilt again.
43:49We're not pressing into the chair.
43:51Were just utilized the fingers
43:53lightly on it one more time back.
43:58More more time forward.
44:00Former client to leave until.
44:04One more time. To make our
44:07way over to the side again.
44:10One side so we could release.
44:13Even sidestep
44:21now, we're gonna do an exercise where
44:23I'm gonna utilize the cheer slightly.
44:25I'm also going to show you freestyle so
44:28we're gonna use that same methodology.
44:30So watch first.
44:32I'm gonna inhale back toward the heels.
44:36I'm gonna exhale release to the center no.
44:40I'm going to go forward in
44:43the tour there and then.
44:45Staff. With my arms coming up
44:49and then or release though.
44:52Push forward.
44:54If I were utilizing the chair,
44:56I would be same methodology here and
44:59make sure that I have sent back with
45:02my fingers extended for release.
45:04Totally heels exhale release.
45:06Is there any land until and then
45:09exhale one hand on the chair.
45:12When I stepped foot forward.
45:15So we can do it on the right side,
45:18left side and then we'll
45:19do it free of the chair,
45:21and then we'll do some cool down right?
45:23So I know it's a lot today,
45:25but it's a beautiful day to be exercising.
45:27Thank you for joining with me so well.
45:32Inhale back for the hills.
45:35And filter release inhale lean tilt.
45:39Step the right foot forward and
45:42then release. The Walking Dead.
45:46Then again.
45:49Email we come back for
45:52the hills exhale release.
45:54You know, fortunately,
45:55until left foot forearm.
45:57Oh, and then excellent.
46:04Yeah.
46:09Or the hills? XL release and then
46:12lean until arms up with the staff.
46:17Movies. Someone?
46:19They held out for the heels.
46:23Thanks Hill truly.
46:26Until left foot forward.
46:30Do that one more time stop.
46:36Going back toward videos XL Charlie.
46:41Come up.
46:44Movies.
46:48Your heels?
46:52Until left accident. You are
46:58shifting to the chair again.
47:07And we were going to do that
47:09methodology that we did before.
47:14Once we talked in the chair.
47:20Now let's do or cool down exercise,
47:23so we'll come back toward the chair.
47:25So we're fully on the chair.
47:28We're going to make sure that the
47:29hips are resting toward the back,
47:31but the upper body is free of the chair,
47:33and then we can close our eyes.
47:37Good, we're going to start to
47:39rest the hips and shoulders,
47:41feet and legs, arms keeping the head up.
47:45Close your eyes, relax your
47:47face and jaw. Part your lips,
47:49wet them with the dog and swelling.
47:55If you're breathing in and
47:57out here nostrils notice the
47:59breath coming into the nostrils
48:01coming out through the nostrils.
48:03If you're breathing differently
48:05because of any situation, then.
48:07Just feel that bro.
48:12Relax and feel resting,
48:14breath, rising and falling.
48:21Bring your awareness,
48:22the space that have launched, relax,
48:26become very clear interested.
48:29As if each breath were
48:31revitalizing that space.
48:35Opening it on the inhale and
48:37clearing it on the exhale.
48:53Bring your awareness to throat feel the
48:56inhale opening into that space of throat.
48:59XL releasing as if you're clearing that.
49:03Passageway of speech.
49:07Of how you speak and communicate.
49:14Revitalizing that space.
49:22In awareness, the chest, lungs, heart.
49:29Feel the breath expanding into
49:31that space in the breath,
49:33releasing from that space.
49:34Clearing in fencing.
49:46Finally, into the belly of an evil.
49:52Feel the breath moving into that
49:54space and now we know that nice,
49:57relaxed full diaphragmatic
49:58breath full body breath.
50:03Managing the entire body and mind
50:07revitalizing, restoring, centering.
50:18I'm just gonna send some quality of mind
50:21and body and breath right now after the.
50:24Work you put in to this space today.
50:31Again, each breath allowing
50:33health and well being.
50:38Restoring and nurturing.
50:54And will slowly open your eyes.
50:57Thank you so much for coming out.
50:59Please do let your friends
51:01know about the class.
51:02Any feedback is welcome.
51:04And I also do the Qigong entire G class on
51:09Thursdays at two and on Mondays at three.
51:13So have yourself a great day and.
51:17Easy rest of the week.
51:18Enjoy this beautiful summer and
51:20thank you so much for attending.