Get Fit 03/31/20 - Home Workouts #2

Whitney Brown and Beth Jeffers from the Fitness Factor bring you a stretch series for all ages to start or end your day as you practice and maintain social distancing.

The 50s whitney brown: hello and welcome to get fit.

I'm whitney brown here with beth jeffers at the fitness factor, and we're bringing you a stretch series for all levels.

No matter your level, this is a great stretch series for you to start your day or end your day or in your workout even.

It's going to be mostly seated and like i said, it's for all levels.

So let's get to it.

Beth jeffers: okay, let's start by stretching the calf, leaning forward, bending that front knee.

Nice, tall, back.

Good.

Okay.

That's your calf.

You want to hold these between 20 and 30 seconds.

Slide in and do a quad stretch by matching your knees, taking that hand.

Think about pushing that foot into that hand, stretching the quad, and then let's slip the leg out and go into an inner thigh stretch by leaning over to one side.

Obviously, you're going to do both legs.

Okay?

Beth jeffers: let's go ahead and slip the chair around and let's move into what's called a figure four stretch.

Sliding that leg into a four position.

Inhaling, exhaling with a flat back, leaning forward, filling that hip open up.

Okay?

On these, you will want to hold 20 to 30 seconds.

Come back up.

Okay, slide the leg out.

Going into a hamstring stretch.

Same thing, reaching down, being careful not to come off the chair.

Lead with that chest and come up.

Now, this is a little more dynamic, a reach and rotate.

So you're going to reach across and then rotate around.

Notice she's following her hand, reaching and rotating.

Good job, whitney.

Beth jeffers: okay, let's go into a side bend.

Same thing.

More dynamic on the dynamic ones.

You're going to want to go about five times on each side.

Good.

Okay, and now let's do a chest move, arms out and open.

Good, and lift up and down.

Lifting up and down, that's a great chest stretch.

Okay, moving into a tricep stretch.

Slide that arm down the back.

Grab that elbow here and a little pressure from into the hand stretching up that tricep right here.

Sliding right into a shoulder stretch.

Nice, tall back.

Take the arm across.

A little pressure there.

Stretching out that shoulder.

Okay?

Beth jeffers: coming back to a dynamic which you do five of these line on your lap, and then opening up breathing as you do, lying flat, reaching, good and up.

Okay.

The next one is you're going to want to hug a tree, whitney pulling that naval in.

Now, just open right in.

Good, breathing as you go and stay here.

Last one is for the neck, turning side.

Come back..

Hi.

Come back to the center and drop the chin to the chest slowly.

And lastly, we encourage everyone to take a couple seconds just to take your hands to prayer or just relax and maybe take five, three to five minutes, meditate, breathing, inhaling for three seconds, an excellent first three seconds and just relax.

Beth jeffers: we can get through this time.

Whitney brown: right.

Beth jeffers: keep loose, keep striking.

Announcer: for more get fit with the fitness factor, go to wcbi.com.

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