hi my name is tany Peterson and I'm a fitness coordinator here at Ean Community Center believe it or not this is week four you are coming to almost the end of our workout series with us so the first one that today we're going to do is tricep stretch so it look like this find a sweet spot in your office standing up two arms up slowly folded together in this position and still standing nothing move except your arms slowly go to the side and go for three two one we bring it up to the middle reset it and we're going to go alterate to the other side Woo you're going to have to feel that stretch coming through to this side we do that about 8 to 10 reps again on each side so that will helping you activate those oblique muscle on the side muscle because you have to use that a lot during sitting and do the work the next one is the hip flexor stretch so you come over here you be on the side that will be easier for you to see me slowly come over here moving this side go slow and hip hinge position we learning from our our first week using that one coming up going down as you can tell this one is stay straight a whole four time it's the same thing there's no there's no moving stick with the same position once you're done from this side you can switch to the other side use the other one to the front and the same thing go straight do me a favor for this one please do not twist or rotate the knee stick your knee straight on this side and you go row here we go now we're going to our third one is the back stretch which is simply easy you can be on the seat you can be on the back of your chair slowly move all the way and then go low low low low let your hip drop on that one and coming up yes you're going to be almost reaching out to the front all the way all the way and stretch those I help with your hips so much on that one coming to the fourth one it could be a little bit challenging for that but if you want to strength and flexible and do that reach your hip to put one legs on top of the other one find a sweet spot okay I didn't have to leave Lum like about one one hand on that one coming up use your two arms helping you would balance slowly almost into the squat position and then you come up and and then I'm going to add a two side bend on the side yeah this one is called coordinate you have two movement in one and then move okay do 10 on this side and we you can do 10 on this side use the other one that was helping with balancing on that one rest on the chair same thing stretch out in this position and then move you see how my my hands next to the quad move perfect there now you get your core activate on this one which is what we learned from week four and now we get a full body flexibility all right the last one coming up is standing hamstring stretch you done it a million time this is you can do it throughout a day as well you're coming out here same thing same and put your back and stay okay one you want to reset if you don't need chair which is great now you're moving on to all stability and flexibility on this one too and stretch many of us can be able to go down you can use the chair to balance and move perfect and then on the same side you can stay on the same side you're comfortable with that I'm going to move to the other side and I'm going to do the same thing here's what I see a lot that not going to help with your hamstring is you rotate your your your knee here's again straight easy way to stand still move about slowly teeny bit from your heels and stretch all right keep repeat doing it so far with week four you learn over almost 20 almost 20 movements that will helping you get going for this four weeks and you can do this multiple times and then you can go back and click back to week one week two week three and now week four you can see what you can do at work with a really quick five minutes of all bye