hi my name is tany Peterson and I'm a fitness coordinator here at Egan Community Center welcome to week two and today we talking about the strength and mobilize so the first one I want you to find a very firm shair sitting on that one next one is requiring a whole entire upper body so make sure sit straight this one called seating shrunk shoulder so make sure that you let your arm go to the side roll your shoulder to the back and now you're going to lift it up together left and right the same time every time you drop it drop it hard working with your breath work and when you do it at your decks do it 10 to 12 reps do it one to two set and then you good for it helping relieving relieve all your stret on your shoulder second one is working with your finger and the forearm you know when you type in our computer all day long this thing has working no rest time so what you wanted to do just spread out the 10 fingers after that you're going to straight into Crossing one arm over still in the sitting position if you understanding is up to you and stay for about 5 to 10 seconds for each size once you done roll it off a little bit go back to your finger stretch stretch that out and then you cross the other one and stay where you at sit the sitting position does not change all right then the next one we're going to have third movement called seating cats and cow now you might see this movement in yoga and yep we're going to go all the way roll roll roll you see how much finger move and slowly come up you have to sit tall chest open and we do it again you do it about 10 to 12 reps again control your breathing just make sure that do not compromise the form sitting straight at all the time because we got to get our core working as well next one we going to our lower body sitting in the same position slowly lip up and down okay 10 to 12 reps on each side what you would like to add on after you done that is you coming up move back and forth back and forth okay now we switch it to the other side same thing let's do up and down first nothing changed this is helping with your hip because today we're working with the mobilization and flexibility all right we almost and then we moving your ankle do not roll your anle just doing front and back that's plenty now we activate our calf we activate our hip now we're going to go into the standing position you can be at the front you can be on a side I'm going to be on a side for you so you can see me a little bit better this one if you need some support you can use next to the chair lifting up is called calf race I be the front here's again you activate those toe because T toes needs to work correctly in order to help with your legs and your knees if I'm on the side you're going to see how tall I'm at you're going up and stay and down up and down and the last one that you can do with your chair is the glute squs but remember today is all mobilization so you're going to be in this standing you're going to slowly tap the chair yep you're going to get your quad working and up when you come up squee the glutes okay you're going down one more time and then squee the glutes yep that will helping string because if your hip is weak your glute is weak now you're going to have a problem with your lower body and your upper body so you keep doing about 10 to 12 reps and now you're good to go