Welcome to lower-extremity sample workout number one. This workout is going to include two exercises for flexibility and four exercises for strength. Have your timer nearby, as you will need them for the flexibility exercises we will be holding them for a count of 60 seconds. You may also have your Walker nearby, as you will probably need it for upper extremity support. I will demonstrate the exercises utilizing the Walker. The first exercise we will do will be for the gastrocnemius we’re going to begin by taking the Walker and turning to the side. You’Re going to position the Walker in front of you if you have a four-wheeled role later, like I have in front of me, you’re going to want to lock the brakes you’re going to begin feet, hip-width apart and you’re, going to take your left leg and place It back behind you if having your feet apart, this far is uncomfortable. Then you can bring your heel in a little bit or you can also lighten up the front knee I’m going to lean forward on the knee. So I feel the stretch in the back of the left lower leg and I’m going to hit start. My timer is going to count up to 60 seconds. You want to make sure that, while you’re counting for your 60 seconds that you’re breathing that you’re thinking about your form that you’re in tune with your stretch, you want to make sure that you’re not uncomfortable or in pain, but that you are getting enough pull to Make a difference for your flexibility, I’m going to lean in, on my stretch a little bit more, I’m going to make sure I’m breathing and tightening the abdomen to remain in good form. So you know if you can have a conversation with somebody while you’re doing the stretch that you’re doing it correctly and I’m looking at my timer, we have 15 seconds left, make sure you’re breathing you’re almost done. We have five four three two and one okay, we’re going to bring the legs together; kind of walk them out. I’M going to reset my timer, I’m going to unlock the brakes and pull the Walker around we’re going to lock the brakes again and this time we’re going to stretch the right leg back so feet, hip width apart, take the right leg, bring it back behind you And lean your weight forward on the heel, we’re going to start the timer. The other thing that you want to make sure that you do when you’re stretching is hold the stretch and resist the urge to bounce when we bounce we’re telling our esel to contract and what we want is for our muscle to lengthen. So it becomes nice and flexible, make sure, you’re, breathing tightening I’m using my Walker for light balance. It’S there to support me. You might need it for a little bit more balance and that’s okay. You can also, if you don’t, have your Walker nearby you which you should, but if you don’t, you can use a countertop or a chair. Something of that nature to go ahead and keep you propped up and we’ve got ten seconds left, keep breathing keep stretching and we are finished with the gastrocnemius stretch. This is the hamstring stretch for lower extremity sample workout number one, I’m going to demonstrate the stretch without the Walker and with the Walker. I am also going to demonstrate this stretch and sitting for people that don’t feel that they have the conditioning to perform it in standing. So before you start, your timer just observe what I’m doing and standing I’m going to turn to the right and bring the left heel out bending the right knee. This is going to be the stretch without the Walker I’m going to grab my Walker. This is going to be the stretch with the Walker. If you need to lean on it with your elbows, that’s okay! I’M going to come back up we’re going to turn the Walker around, so you can sit on it always make sure that you lock the brakes. We’Re going to sit on the Walker lock it down and again, with the left leg out, you can lean over and you’ll feel a pull in the back of the left leg. It won’t be as intense as in standing, but you’ll get the stretch without feeling like you’re, going to lose your balance. Okay, standing back up we’re going to begin the stretch, I’m going to demonstrate it holding onto the Walker and we are going to use the timer. So begin turning to the right and we’re going to slide out the left leg make sure you lean your weight back and you’re on your left heel. The timer begins now we’re going to hold it. I’Ve almost never met anyone without tight hamstrings. We use them all. The time and if we don’t stretch them, they can become a nemesis and cause a low back pain, make sure you’re breathing who we’re feeling the burn on this one. I’M feeling the burn. I don’t know about you if 60 seconds worth of our stretch is too long for you, you can cut it down to 30 or 45. Do what is most comfortable for you and what’s safe. We have 15 seconds left on the stretch. Make sure you don’t stop? Breathing five seconds: five, four, three two and one slide the leg in and you’re, going to push back up into city, going to stop my timer and reset it we’re going to unlock the brakes and turn the Walker to the left side. Again: re locking the brakes. This time we’re going to slide out the right leg, lean back and begin your 60 seconds. You will feel probably that one leg is tighter than the other. This is feeling a whole lot easier on the right hamstring than on the left, make sure you’re, breathing try and talk, maybe singing to make sure that you’re breathing if you’re concerned you’re not able to it’s very important not to hold your breath when you do these Exercises it’s very important that the body process oxygen to bring circulation to the muscles that you’re stretching and we have 20 seconds left, I’m going to go a little deeper into the stretch, breathe we’re almost done and 60 seconds is up and you can slide the leg In sample lower-extremity workout number 1 includes for strength, training activities. The first one will be squats, we’re not going to squat all the way to the ground, but we’re going to squat in a safe range of motion holding on to our Walker. If you don’t need to hang on to the Walker, that’s okay simply spread your feet apart and use your hands for balance. Otherwise we’re going to grab our Walker and we’re going to count to 20. I’M going to explain to you as we’re doing it how to use the proper form right away, though just remember as you don’t want your knees going away over your toes, you don’t want your heels to come up and you don’t want to have any pain during The exercise you have pain during the activity you want to stop. Okay, so we’re going to grab the Walker, bring it in close, lock the brakes feet. Hip-Width apart and one two three make sure you’re breathing during the exercise. If you want to get a tummy exercise with it, make sure that you tighten the abdominal-wall as you’re squatting. There may be a tendency for you to put weight for one leg over the other, but try not to do that. You want to distribute your weight equally through both hips. This exercise is wonderful because it’s very functional and it simulates a sit to stand activity that we do all day long getting in that of the chair getting in and out of the car getting on and off the toilet seat. This is something that we do all day and 20 good job. The second strengthening exercise we’ll be doing today will be a basic heel. Raise I’m going to use the Walker. If you don’t need the Walker, just use your hands out beside you for a light, support and you’re going to lift the heel up and down like so I’m going to turn and face my Walker for those of you that are using the Walker. So you can see me from the side. The exercise will be lift and down we’re going to start now, 20 repetitions, one if you’re not able to do 20 just do as many as you can. If you have any kind of sharp pain in the calf or in the heel cord, you want to stop the exercise immediately, otherwise continue to breathe and we’re all finished. The third exercise we’ll be doing today is a hip abduction to work the gluteus medius. We activate these muscles when we go to walk I’m going to hold on to the Walker and do the exercise. If you don’t need the Walker. However, you can use a basic arm movement to accentuate the activity. It is going to be a leg. Kick out to the side with a soft knee bent, it is standing and a soft knee bent that is moving I’m going to grab my Walker, okay, and I think I can show you this from the front ready and one two three. It’S important to note on this exercise that you can do them all in a row or you can alternate. I think it’s a little bit easier to alternate the activity because it doesn’t put too much strain on the leg. That’S standing make sure you can continue to breathe during the activity and remember you know if you’re breathing, if you can talk to a friend hum these kinds of things, and then you won’t pass out from lack of bear. Almost there probably feeling a burn right now on the outside of the hip. Don’T lose your form last one and very good exercise. Number four is going to be a basic standing, hamstring curl without the walker. The exercise will look like this and you can use the hands to help balance yourself, while you’re moving I’m going to demonstrate the full activity, utilizing the Walker. So let’s go ahead and grab our Walker unlock the brakes. I’M going to strike this for you from the side again locking the brakes and you’re going to lift just like that. People want to know what counts as one exercise, one will be a lift on each leg, so we’re going to begin the activity. Now I’m going to turn an angle a little bit more this way and we’re going to begin one two three just like that and again you can always get an abdominal exercise by tightening the tummy muscles pulling in at the belly button. You’Re, almost all the way, through your six exercises, focus on tightening that muscle on the back of the thigh. We’Re almost done and very good

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