Recap of Essential Exercises

New to the group we'll recap some of the exercises we've practiced which I also asked if you could do them at home to help you strengthen your neck and your upper body. So who would like to demonstrate the exercise I've asked you to do at home? Let's see who's been doing it at home. Who remembers? What was the exercise I've asked you to do at home every day if possible? So the first, that's it, arms over your head, who's been practising this, this exercise here, not this week, now and again, so you notice how easy this is to do, you don't need any equipment, you don't need to be in a fancy facility, you can be sitting down at the desk or in front of a TV or your table and hold your arms up. And the more time you spend up here the more you're going to force your upper back, neck, shoulders all to work together. The stronger you are here, around your neck, the more importantly, longevity wise, you are able to sustain the strength of your body. Because all the information from your head goes down your spine, which starts from the back of the neck. Ends up all the way into your hips. Good. And rest. Well done. Okay. Two seconds. I forgot to press the play button for two seconds. I did. Very good. Okay. So, we'll do that under a timer. So if you just need a recap on why this exercise is so important, So we did a grip strength test. There, so some of you still need to do this. We'll do this with you today. But this test tells us how well you're able to grip things. And when your grip becomes weak, it's a sign of frailty. And effectively, that sign of frailty builds up, which we don't want. And the best way to prevent this is to not train the hands, but train the source, which is the neck. your neck is strong it gives information down into the hand which is an extension of your spine to work and the best way we can do that is practice this one exercise. So some of you may have shoulder limitations so you may want to be here but remember one thing starting here the stronger you get you will end up up here. It will be a slow gradual journey and the beautiful thing about the body is it likes to adapt it knows what it needs to do it doesn't need a reminder it just needs a little push in the right direction. So for the next three minutes we're going to practice this exercise. All I want you to do is hold your arms up at the height that is most challenging and sustainable. Okay, good. So as you hold this position I will share a few details with you. All of you want to to become more conscious of where your arms are positioned. Are they directly on top of your shoulders, in line with your head, behind your head, or are they falling forward? If they are falling forward, you're going to tire out very quickly because you're putting a lot of stress into your shoulders. And the best way to adapt is to bend your elbows, okay? So if you find your arms are in front of you, bend your elbows. Bend your elbows. Because your arms are slightly forward, you're going to tie your shoulders out, so this would be a better position for you to help you strengthen your neck and upper back. If you need more space, you can bring your chair out, I think it's squashed in that corner. There you go, good. Well done, we've completed 60 seconds so far. Some of you may feel a tingly sensation in your fingers, if you do have any nerve impingements then that sensation is a reflection of that. Some of you may feel a lactic build-up in your shoulders and neck, that burning feeling. That burning feeling is not a bad thing when it's in the muscle, that's your body trying to get more energy into the muscles in the most simplest way. We have 90 seconds left, and remember, as you progress, you may find that tingly sensation becoming extreme, or that tiredness increasing to the point where you feel like stopping. Just adjust, bend your elbows a little bit more. You'll be surprised how quickly your body just feels a bit more relaxed. That feeling comes back very quickly. We have a true 60 seconds remaining on the clock. As you complete this movement, this hold, if you want to introduce your shoulder blades, you can squeeze your shoulder blades together to help aid this hold. Good, 45 seconds. Last 30, 15 seconds, good. 10. And rest. Slowly down and relax. Well done. You all managed 30 minutes. Very good. Well done. So, giving your arms a rest and shoulders a rest, give them a shake. you