Chair-Based Exercise

June 10, 2021

Information

With Bill Banick, Certified Yoga Instructor. This is a mind/body modality based on the spinal alignment and efficient joint and muscle movement to promote strength and flexibility.

ID6703

To CiteDCA Citation Guide

00:05Hello, my name is Bill Ban again.
00:08I'm teaching for integrative medicine,
00:10yoga and IG instructor and we're
00:12going to chair based exercises today.
00:15So welcome will begin.
00:17So we're going to find a chair,
00:20sturdy and a very clear stay.
00:23Comfortable clothes,
00:24footwear or bare feet and
00:26everything will work for you.
00:29And as I go back toward the chair,
00:31I'm going to make sure that I'm against
00:34the chair and to get into the sharing
00:37that inhale stretch forward slightly
00:39and on the exhale release down.
00:41And then from here I'm going to bring
00:43myself toward the front of my chair,
00:45so I have my thighs free
00:47and my feet are parallel.
00:48I'm sitting upright in my chair.
00:53My feet and legs and hips and shoulders
00:57settle. Relax my face and jaw.
01:01Close my eyes and just come into my breath.
01:07Noticing how my breath
01:08moves naturally in and out.
01:12Long myself to rest into this
01:14space of body and mind and breath.
01:19So they gather to bring release integration.
01:26Well, tune into my balance and alignment.
01:32And opening up to health and well being.
01:38And the first thing I'm going to do is
01:41I am going to do some work through the
01:43top part of my body so the head and
01:46neck area so my face and John relax,
01:48my shoulders settled.
01:49I'm gonna bring my chin down it up.
01:53Keeping my neck long.
02:00So we went through the front and
02:02back of the neck and throat.
02:10Again, easy natural breath.
02:28Exercise I'm going to do is I'm
02:30going to take my right hand across
02:32my left hand on top and then I'm
02:34gonna turn my head from side to side.
02:37So slowly guessing my gaze across.
02:41They have some visual acuity here.
02:45You know, opening up through
02:46the sides of my neck.
03:08In come back to the center and
03:10then I'll take my hands down
03:12to my legs again from here not
03:15so dissimilar from cat cow.
03:17In yoga I'm going to inhale
03:19to stretch the hard forward,
03:21exhale to stretch the navel back.
03:23And if you're on the side,
03:25would look like this.
03:29So going at your own pace.
03:32How much stretch you can bring into play.
03:36I'm using the actual graph
03:38the inhale to move forward.
03:40The XL for Stretch tack.
04:04And then will come center and operate again.
04:09From here we're going to do the same thing,
04:12except I'm going to take the left
04:14hand across right hand on top and
04:16then move my head from side to side.
04:18So this positions my arms and
04:21shoulders into a particular position
04:23to equally stretch each side.
04:29Any anti good nice and
04:31slow with natural breath.
05:03Yeah, and then coming back to the center,
05:05released and then I'm going to bring my.
05:08Head from side to side easily.
05:10Just the natural occurring
05:12weight of the head.
05:13So you think of it as ear to
05:15shoulder and ear to shoulder.
05:25All the while staying upright in the chair.
05:38It will come back to the center and
05:40let our arms hanging by our sides.
05:43We're going to turn the Poms out
05:45and bring them up and then turn
05:48the palms down and bring them down.
05:51Then you could follow the inhale
05:53up and follow the exhale down.
05:55So while remaining long extended through
05:58the spine and relax the shoulders.
06:02Sterling into the feed and share.
06:07Getting some movement to
06:08the arms and the sides.
06:17Then again, following the inhale,
06:19often following the Excel down.
06:41And then release and then we'll bring
06:43the shoulders up toward the ears,
06:45and then bring the shoulders down.
06:48Again, moving through the.
06:50Back body to help lift the
06:54shoulders up the arm just rest.
06:57So you do the work through
06:59the back and shoulders.
07:15Skeleton then they will do some shoulder
07:17rotation up forward, down and back.
07:20So now rolling the shoulders,
07:22keeping the arms just relaxed by your sides.
07:41It'll bring the shoulders up,
07:44back, down and forward.
07:48So reversing the direction of rotation.
08:17And then release.
08:19From here we're going to bring
08:22our arms forward. Close sophists.
08:24And then we're gonna bring the
08:26elbows very close to the body
08:28shoulder blades towards each other,
08:30turning the head from side to side.
08:33So you had a nice way of stretching
08:35through the front and back of the body.
08:40Lisa moving into the arms.
09:15And then release and then with
09:17the Same's office room to stretch
09:18the right arm out left elbow back.
09:20Look to the right and then
09:22come back to the center.
09:24So we get another way of working
09:27through the torso and the
09:29arms in a very relaxed manner.
09:31And again you could follow the.
09:34Axiron falling here.
09:42Staying upright and relaxed in your chair.
10:01Yeah, I'll take it to the other side.
10:34And then release and they're
10:35going to bring the right arm up.
10:37We're going to bend the elbow.
10:38We're going to take the left
10:40hand to the elbow, and we're
10:41going to stretch that elbow back,
10:43staying upright as if we want to
10:44scratch the back with that right hand.
10:52Just breathing in place.
10:56And then release. It will take
10:58the left arm up as if we want to
11:01scratch the back right hand to
11:04draw the elbows back slightly.
11:18And then release and I'm going
11:20to take both hands behind the
11:21head and I will do some work to
11:23open up the side lateral body.
11:25So on the exhale followed over
11:27to left on the inhale back up.
12:09Go ahead and then we'll come back
12:11up and take it to the other side.
12:12Follow the exhale to the right.
12:14Inhale back up.
12:48God and then release and
12:49then we'll take our hands.
12:51The back of the chair.
12:53And they were just going
12:54to bring the heart forward.
12:56Sitting steadily into the
12:57chair to open up the chest,
12:59you'll feel the shoulder blades
13:01being drawn toward each other.
13:12Yeah, then slowly release
13:14will bring the arms up again,
13:16interlace the fingers and will
13:18stretch the arms up on the exhale
13:21and release them on the inhale again.
13:24Now working through the
13:26wrists and palms and arms.
13:29Creating links.
13:48And then from that length.
13:51Now we're going to take ourselves
13:53over to the right side of the chair,
13:55and we're going to do a nice, easy twist.
13:57So as we turn to the back of the chair
13:59will take our hands the back of the chair.
14:02And I'm going to press him with my.
14:05Right arm and pull with my left
14:08turn slightly toward the right.
14:11Huge movement but enough just to
14:14bring yourself into a slight twist.
14:17As you breathe, keep your shoulders relaxed.
14:24Helen slowly release.
14:28And then from here will come
14:29to the center of the chair.
14:31We take our hands in her chair,
14:33and then we're going to stretch forward.
14:35So the back is long,
14:36but we're supporting to the
14:38chair and the feet. Getting leg.
14:40If you need more of a stretch,
14:43you bring your fingers down
14:46and stretch even further.
14:48Keeping everything long
14:49and relaxed with breath.
15:00Good and then slowly make your way back up.
15:03It will take it to the other
15:06side's going to the left side.
15:08Something call a new chair
15:10turning toward the back.
15:12Now I'm going to pull with a
15:15ride and push with the left.
15:17Turning toward the left.
15:20Keep your shoulders relaxed.
15:37Support will work on getting
15:39the legs and arms warmed up,
15:41so it's some slashing movement.
15:46So easy and having a little bit of fun here.
15:52Warming things up.
16:00Cut a length to length.
16:02We're going to rotate out and in.
16:05So the legs and arms are long.
16:07They're not locked.
16:11Keeping them as relaxed as you
16:12can as we move and stretch.
16:25A little wait, hands and feet.
16:38And they will circle hands and feet.
16:42So circling in One Direction.
16:51Encircling the other direction.
17:05And then slowly release.
17:09Will sit toward the front of our chair.
17:12Continue to work through.
17:13The legs are going to lift the
17:15right leg up and release the fingers
17:17around the top and on the exhale.
17:18Bring the knee up toward the chest.
17:21And on the Excel release.
17:23Sorry, exhale to bring it up.
17:25Inhale release.
17:28And that makes room. To bring it up.
17:36So now you can use your arms more.
17:39Relax your leg. So working on
17:42some arm strength and stretch.
17:45And then release and then we'll
17:47take it to the other side,
17:49interlace it all on the exhale,
17:51draw it up, they'll release.
18:08And then release. Do some side work.
18:12So take the hand in front of the
18:14Shannon just below the knee and
18:16then stretch it out on the exhale.
18:18Release it in Word on the inhale.
18:34And then the other side.
18:54Dylan release and then we'll
18:56do some work to stretch the
18:58leg and also some core work so
19:01interlace the hands underneath
19:02the leg and extend and release.
19:05All the exhalent extension
19:06Farley in the Allergy relief.
19:16Then I'll just keep that leg
19:18up for a few breaths. Again,
19:21integrating at the core nice and tall.
19:23Relax your shoulders.
19:29Fan slowly release will do the same thing
19:33with the left interlace. Stand release.
19:48Well, then we'll keep the leg
19:50extension as we sit all keep the
19:52shoulders, relax and breathe.
20:05Looks good and then we'll bring the
20:07right leg up so we can on this one.
20:10So if you can create all
20:13the hand and leg and.
20:15Foot love yourself too.
20:17In some movement.
20:25And then if you can cross cross,
20:27make sure the ankles across the pie
20:29and that food is right underneath so
20:31you're stable and you're sitting tall.
20:33And then we'll bring ourselves into a fold.
20:37So making sure not on the joints.
20:45Keep your shoulders relax and breathe.
21:01Let the stretch take hold.
21:04Hillary release in the winter,
21:05bringing the leg with a slight knee bend.
21:08We're going to fold Tord that leg
21:10so you can keep the left arm on the
21:14left leg and pulled toward the right.
21:16Still sitting in your chair,
21:19so bring stability into place balance.
21:29Helen slowly release.
21:30They will bring the feedback into place.
21:33Do the same thing on the left side.
21:35So cradle foot in leg.
21:39Little movement from side to side.
21:5211 when we cross will make sure the
21:54ankles crossed over to the coast
21:56or flex slightly were sitting up.
21:58Right foot is in position
21:59for support as well.
22:00So even though most supporters in the
22:02chair we can also have the leg support
22:05us and then we'll fold as we can.
22:25They then released from folding again,
22:27bring the foot out, slight,
22:29bend the knee still position
22:30with the right arm on the leg so
22:33we can bring ourselves forward.
22:55Slowly release, it'll bring ourselves
22:57up to parallel again from here.
23:01We're going to do some movement through
23:03the back, so we're going to widen the
23:05feet and these keep the shoulders.
23:07Relax will go slowly as we turn
23:09toward the left fold. Come forward
23:11over to the right and then back up.
23:14And I like to follow the natural exhale out.
23:17Ilan actual inhaler.
23:18So when I say natural exhale
23:20an actual inhale.
23:21I'm trying not to force the breath.
23:25But I'm learning,
23:26my body brings much brothers and needs.
23:29So each exercise may involve
23:31different breathing.
23:36So so she could feel the stretch.
23:40In control the movement.
24:09And then released sit comfortably operate,
24:11so make sure your shoulders relax.
24:13Your feet are relax your neck and
24:15head is feeling good facing job,
24:17remain relaxed and they will
24:19take it to the other side,
24:21right? Forward left.
24:26Easy smooth fluid movement.
24:31With bra and relaxation.
25:04And then we'll come back
25:06off a little parallel feet.
25:07Now we're going to use a little bit of
25:09movement to show ourselves how to get
25:11out of the chair easily and efficiently.
25:13So come up out of the chair few times.
25:16Then we'll come back down to do
25:18some more movement in the chair.
25:19So I'm going to show you from the side here,
25:22so keep your share where it is.
25:24I'm just going to position my charity side.
25:28So you can see my body position.
25:30So again, my thighs are free, my feet are.
25:35In front knees over ankles. I'm upright,
25:38so we're going to do this in three parts.
25:42You're gonna do this with that, so the
25:44first part is inhale to stretch forward.
25:47NXL truly so that gives
25:50you nice back traction.
25:51Inhale to stretch forward.
25:54Exhale to release that one more time.
25:58Inhale to stretch forward axial trelease.
26:02Next movement is getting slightly
26:04out of the chair a couple inches
26:07using our eyes and our legs and our
26:10movement breath inhale up slightly and
26:13then slowly control yourself down.
26:16Do that again.
26:18Inhale up slightly and exhale slowly.
26:21Control ourselves down.
26:24NM.
26:27So you can see the position that
26:29needs is key there, so you're not
26:31putting undue strain on the knees.
26:33Next time we're going to do it three
26:36times coming up in knowledge here.
26:38I didn't get that three times.
26:42All the way up. And then on the XL.
26:48I have a routine right like I can tell.
26:51And then to come down we're
26:53going to inhale to go forward
26:55and on the exhale release.
26:57A little come forward.
27:02Sitting to where we were before.
27:04So again, study in the chair upright.
27:07Try it again. And bring the arms up so now
27:12you can see we're developing leg strength.
27:15And then slowly bring our
27:17feet back on the exit.
27:19Most are touching the chair.
27:22Inhale forward in early,
27:24exhale slowly down.
27:26They will reposition herself
27:29toward the front.
27:30And I'm going to share it,
27:32turn my chair forward again.
27:37Alright, so we got the scratch.
27:39Strengthening flexibility in breath.
27:42So now we're ready to move shift
27:46fine balance from side to side,
27:49coordination and movement.
27:50So the first thing we do is just let
27:54our arms rest firesides upright again,
27:56eyes are parallel, same position.
28:00So the first thing we do
28:02is move over to the right.
28:04And then move back to the center.
28:07And they're going to move over to the left.
28:10And move back to the center.
28:12So I'm staying upright and I don't
28:14find that when I go to the right
28:16my left hip my left a little bit
28:19and as I move over to left my
28:21right hip might lift a little bit.
28:23But I'm not trying to lift the hips,
28:25that's just body positioning.
28:27So lining over one leg side to
28:29the center in aligning over the
28:31other leg side to the center.
28:33And we're going to coordinate
28:35this with the breath.
28:36So on the inhale will come over to
28:38the right and on the exhale release.
28:41It only inhale come over to the
28:43left and on the exhale release.
28:46So an easy exercise to do a weight shifting.
28:50Balancing. Stay in line.
28:54One side to the center,
28:57other side to the center.
28:59Next step is to do a look in
29:02turn as we shift.
29:04So as we inhale,
29:05will look and shift turn to the right,
29:08and on the exhale back to the center.
29:11And on the inhale,
29:13look and shift and turn to left and
29:16on the exhale back to the center.
29:18Inhaling?
29:20LXL so you can see it's a
29:24pretty subtle movement.
29:26Very manageable.
29:26Can you feel what's going on
29:29through your back and your hips?
29:33Next movement we're going to
29:35do the movement, the shifting,
29:37and we're going to do a lifting of the toes.
29:40On the opposite side.
29:42So when we go over to our substantial side,
29:45the insubstantial side are not.
29:46So wait inside,
29:47we're going to bring the toes up easily,
29:50keep the heel on the ground, ready in there.
29:55To the right, left, toes up, exhale.
29:57Everything settles to the center.
29:59Inhale to left, right, toes up, exhale.
30:02Everything settles the center.
30:05Inhaling?
30:07Alexander and then Haley.
30:10In excel.
30:19Next exercise, we're going to bring
30:21the heel off on the opposite side.
30:23So in the inhalers we looked,
30:25heard, shift to the right.
30:27The left heel lifts about the exhale.
30:29Come back to the center.
30:31Inhale, looked, heard, shift,
30:33right heel lifts, exhale back to the center.
30:37Inhaling? Alex Haley.
30:41And inhaling. NXM.
30:44So you can see your body slowly
30:47bit by bit becoming involved
30:49with breath in mind here.
30:52Balance and alignment
30:54in controlled movement.
30:59Let's exercise as we shift over,
31:01we're going to lift the left leg.
31:05There are the externalities.
31:07The left lift, the right leg,
31:09and on the exhale release.
31:17So now. Walking. In place on new chair.
31:25So developing coordination and
31:29strain. Balance and alignment.
31:35And then release.
31:36And then we're going to do some
31:38practical movements from the chair,
31:40so we're going to use that turn and shift.
31:43And now we're going to
31:45bring the arms into play.
31:47So we're going to think about if I
31:49were having a clock in front of me
31:52and I'm looking down at the clock,
31:54and if I mean of course I'm mirroring you,
31:57so I'm going to say the opposite
31:59of what you're going to be doing,
32:01but you could follow along.
32:03So if I were looking at my clock here,
32:06I'd be looking at 1:00 o'clock here,
32:08and at 11:00 o'clock here I'd be
32:11looking at 3:00 o'clock to 9:00 o'clock.
32:14That I'd be looking at. 4-5 and.
32:19Tender.
32:21So from here we're going to slowly
32:24do that movement OK, and again,
32:26we're going to think about practical ideas.
32:29OK, so if we're in our chair and we
32:31wanted to say we're at the table
32:33and we want to pick up something
32:36you would inhale and reach laterally
32:39forward and on the exhale release.
32:42Dylan inhale reach laterally
32:45forward excellently.
32:47So we're either reaching to pick
32:48something up or maybe reaching
32:50to hand somebody something.
32:51So I like to bring the practicalities
32:53of the move that we do,
32:55so you can start to bring them
32:58into your everyday life.
32:59So they go from theory to reality.
33:03Inhaling X.
33:08And if I were to go over to the side,
33:11I turn reached the side so you
33:13can see that I'm keeping my
33:14shoulders in front of my body.
33:16I'm not trying to reach the back.
33:25Philly here. I'm coordinating with with the
33:29inhale to reach out in the XL to resell.
33:32So you have that nice pattern
33:35of breathing and movement.
33:37Now, if I were to reach over,
33:39I would turn the waste even more.
33:41Inreach overturn the way Steve.
33:45So yeah. Caution students that
33:47when they're doing something in
33:49real life that they're not doing
33:51anything to dislodge their shoulder.
33:53So sometimes if we're in our car and we
33:56want to get something out of the back
33:59seat instead of getting up returning,
34:01we reach around to try to get it,
34:04and then we left and put our shoulder
34:06to very vulnerable position.
34:08So we've all done that where
34:10we've heard our shoulders.
34:12So instead we're going to turn and reach.
34:15In turn enrich any other following
34:18the reach on the inhale and
34:21releasing on the exhale.
34:26Now we can also do it with the opposite hand.
34:29Reach over laterally to one side.
34:33Reach over laterally to the other side.
34:37The inhale. The exhale.
34:41He can heal. In the accident.
34:45Side, if we want more of a stretch.
34:48Then go to the side if we want more stretch.
34:52Inhaling? In excel.
35:04Good and then release so
35:05that's the seated exercises.
35:07Now we're going to use that same
35:09methodology to get up out of the chair,
35:12so we'll do it three times.
35:15Once each this time, and then he'll.
35:18Forward. And on the exhale release.
35:23Second part is coming a couple inches
35:25out of the chair and he'll forward.
35:27And then exhale to control.
35:29This time all the way up in here.
35:35And on the exhale release.
35:38My way around the chair.
35:44So now I'm going to have the
35:45chair forward of meeting.
35:48This will be useful in different
35:50movement exercises here.
35:51OK, so we're going to do some
35:52simple exercises to start to
35:54stretch through the entire body,
35:55so I'm going to have my hands on my chair,
35:58but I'm not going to lean into the
36:00chair and then just slightly touching.
36:02So the first thing I'm going to do is come
36:05up to the balls of my feet and release.
36:09They could follow the inhale
36:10up and on the exhale down,
36:12but if we wanna try one arm up, we can't.
36:17This will give you a
36:19little different. Balance.
36:23It'll be one drive the other arm up weekend.
36:30And then we could try both arms up.
36:33So stretching through the legs. Arms.
36:39Body with coordinated movements.
36:49Then release.
36:52This will turn from side to side,
36:53so charge from one side like a golf swing.
36:56It will turn to the other side.
36:59They can notice that I
37:00want to go to one side.
37:02I had the opposite arm on there,
37:04so nice, easy control with.
37:06And then if you didn't need the chair,
37:09you just do that easy little swing.
37:12Live in the arms go.
37:14And for those of you who do golf,
37:17you could see what this movement entails,
37:20keeping everything level.
37:21Brighton shifting from side to side.
37:28Next movement is going to
37:29be a circling of the hips,
37:31so again we keep our hands on the chair.
37:34We keep one hand the chair,
37:36one hand to the hill.
37:41Try the other side.
37:43Or we could freeze silent pending
37:46upon your situation and your balance.
37:50And of course, we'll take it
37:52in the other direction as well.
37:54With one hand on the chair.
37:56Both hands on the chair or freestyle.
38:03So loosening up to help.
38:06And I will bring her hands,
38:08sharing her feelings together.
38:09And then we're going to come down
38:12and circular nice we could have.
38:14One hand down. Circle.
38:19Change and have the other
38:21hand down the circle.
38:23Or we could do both.
38:27And then of course the other direction.
38:30So again, I'm not leaning into the chair.
38:32We're going to talk about that in a moment.
38:34Very important. The other hand.
38:39Or both.
38:43And then slowly release
38:44that will separate our feet.
38:46Again, I'm going to shift over to left,
38:48bring the right heel back so we can
38:50rotate around on the ball of the foot.
38:53So. One hand on the chair,
38:55both hands on the chair.
38:57No hands on the chair.
38:59Then I'll say it change that direction.
39:04So losing up to the floor and ankle leg.
39:08And then release them and go to the
39:10other side, same thing. Circling.
39:19Circling the other direction.
39:25And then release.
39:26So talking about using the chair.
39:28So I talked to some of my students
39:30who have a cane or Walker.
39:32Then I caution them that when they're
39:34using it, they want to use it correctly.
39:37So you're keeping your body healthy and
39:40upright instead of trying to lean into it.
39:42So I caution some of my students from
39:45if they're using a Walker about leaning
39:47into it that they need to use it,
39:50but make sure you're using your body for
39:53the most part since it is a useful tool.
39:56Alright, now I'm gonna step over
39:58to the right side of my chair.
40:00I'm gonna rest my hand on my chair.
40:02Just let the elbow bend and I'm going to
40:05settle on to my left leg to lift my right.
40:08Leg and foot.
40:10So again, getting some stretch and
40:12flexibility as well as balance.
40:24Shake out, loosening up to him.
40:30You know, either shake forward, back.
40:40Yeah, and then release and
40:41then will come to the other
40:42side of the chair easily.
40:44So again utilizing the chairs you need.
40:48And then bringing the.
40:51Left leg, up and down.
41:03Shake it out.
41:11And then shake it forward and backwards.
41:20And then release them to
41:22take my chair to the mall.
41:26Let me show you how to do
41:28this with another camera so.
41:30So here's a really good way of stretching
41:33your legs and back with support.
41:35So for those people who are in yoga,
41:38this is like downward facing
41:40dog modified from a chair.
41:42So place your palm's shoulder
41:43distance apart, Sir.
41:45To walk your feet back again.
41:47The chair is against the wall for support.
41:50A little bit of peril on my feet.
41:52I'm gonna bring my.
41:53Hips behind my heels and I'll give
41:55a shift from side to side so he
41:57see how this feels on your body.
41:59It's really good way of traction in the back.
42:02You know, if your back is sore,
42:04need to stretch.
42:08Easy breath. They were just
42:11gonna sit back. So again,
42:13most the way it is in the feet legs.
42:17But there is some weight into the chair,
42:20so you're counterbalancing in your breathing.
42:36Hey Linda, come on it.
42:38Slowly walked toward the chair.
42:40Banner dies and come all the way out.
42:46And I'm going to show you that
42:48modification with two chairs.
42:50From the side. Chair from here and play.
43:06So again, there's always a
43:08way of modifying for support,
43:10so if I'm sitting upright into that chair,
43:12I could take my hand so this chair,
43:15and now most of my weight
43:17is into still into my back,
43:19my legs, and really good way of
43:22getting some good back traction.
43:25So breathing it's either late to
43:27sign the release the shoulders.
43:43England come on over.
43:44Take your hands off the chair
43:46slightly bring them on your
43:48thighs and then slowly stuff.
43:52So yeah. Use many options that you need to
43:57be able to do these exercises and start
44:00to explore your mind and body anymore.
44:03Gain more control and balance and.
44:06Lineman and shifting all I could stop.
44:08So as we go through, we're going to revisit.
44:11Some exercises were going to be
44:13some new exercises into play.
44:14We're gonna bring some standing exercises
44:16with the chair and we use the chair.
44:19We need. The chair will use the chair
44:21and if we can freestyle freestyle as
44:23well but will always have the chair on
44:26hand for these chair based exercises.
44:29Which happened on.
44:33Tuesdays at 1:00 o'clock,
44:34so tune in at 1:00 o'clock.
44:37Let your friends know.
44:39Again, my name is Bill Bannock and
44:41I work for integrative medicine and
44:43this is the series of chair based
44:45exercises which will continue on with.
44:47So hopefully you found this useful today
44:49and you'll practice what you could remember,
44:51and we'll have some references.
44:53Will have some video references
44:55for you to be able to.
44:57Exploring continue to practice,
44:59so I thank you for coming out.
45:02Today and look forward to
45:04working with you next time.
45:05Take care.