Dan: We’re going to have a lot of warm up, flexibility exercises. This will be a pace that’s comfortable for you. What we’re going to do is warm up the joints of your body or a slightly increased heart rate. We’re going to make it fairly easy so that removing the flexibility. Your body will be very pliable and ready to go.
Your muscle is like a rubber band. So as you heat up a rubber band, it becomes more flexible right? That’s what it’ll happen to her.
Okay Ronnie, we’re going to use the wall.
After warming up on the treadmill, Ronnie is ready to loosen up the muscles and tendons of her lower body.
The flexibility stretches which I have always said and I do them myself everyday. I do it up against the wall because everybody has a wall. It’s a safe way to do them and the point of it is, you also can have a support that gives you comfort and flexibility. Now from this position, you’ll bend one knee or just bring one leg out. So now we’re going to work the inner thigh and stretch the inner thigh. Extend the other leg out and again, straighten your knee, toes back towards your knees. You're going to feel that into your inner thigh and also in the back of your legs. Scoot yourself out back from the wall slightly, that’s it. Until you can place this ankle over that knee and then gently pull back here and you're going to feel that in your hips and your bones.
Ronnie: Oh yes, definitely.
Greg: It’s a good stretch because people don’t realize that you really have to have all this hip joint here has to have a lot of flexibility.
Ronnie: Oh yeah.
Dan: And let’s do the other leg. And then gently pull back, call for a count of at least 10. Now so you can just roll over now. When you roll over in this position so you never really hurt your back and you push yourself up and round.
Move slower, all we’re doing is take one step forward catch yourselves and slowly lower your entire knee, almost hits the ground. And we’re pressing up and down, up and just—
[Demonstration]
That’s right. Now we have more intensity on just one leg. Back straight, down and exhale as you come up.
Ronnie: Don’t forget to breath.
Dan: Breath, come on! Now see you also see I started like—it’ll improve with time. This will really improve your balance. I love this exercise.
Ronnie: It was a simple exercise and I can do them anywhere, at home, when I'm travelling or when I go to the gym. So, I was really surprised and I feel great!
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