Join us at #fun4thedisabled as we share our first video in the #FitnesswithFriends series! This series is a set of videos designed to be accessible to those with disabilities, and make it easier to get moving! All Fitness with Friends videos have both an ASL interpreter and closed-captioning. Enjoy, and keep an eye out for more videos in the Fitness with Friends series!
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VOICE: For more information and a full transcript of this video, check out Fun4theDisabled.com. When joining us for this video, you need to take some precautions as your health and safety are the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Strategy for Access Foundation NFP and Shirley Ryan Abilities Lab will not be responsible or liable for any injury or harm you sustain as a result of this video.
INSTRUCTOR: Our first movement will be a reach to a deep squat, and then 10 flicks, making sure that your fingers are fully extended, elbows are fully extended. So as much power your the arms as you can possibly give me. And we’re gonna do 10 of each. So let’s begin. Stand up nice and tall, chest up, go! Reach, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Two, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Three, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Four, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Halfway there. Five, big fingers, keep it up, keep it up, keep it up. Reach up to the ceiling. 7, 8, 9, 10. Six, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. This is seven, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Eight, you should be feeling that in your shoulders, in your arms, in your fingers. Make sure you really, really work those fingers. Down, and 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Last one, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
INSTRUCTOR: So now our next movement, we’re gonna work on transitions and reaching. So what I want you to try is with your left hand, reach as far as you can, and then throw ten times to the right. Okay, we’re gonna do ten times ten on each side, quite a bit of repetitions. Stand up tall and let’s begin. Reach, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Reach, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Reach, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Reach, this is four, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Halfway there, keep that arm behind you nice and extended. Good. Reach, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Number seven, keep that arm behind you extended, keep your stomach nice and tight, stay strong. Reach, almost there on this side. 2, 3, 4, 5, 6, 7, 8, 9, 10. This is number nine, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And then last one, stay tall, turn, chest up, 3, 4, 5, 6, 7, 8, 9, 10. Good, take a deep breath and we’re gonna do the same thing on your right side. Always pivot on that foot that you leave behind you. Let’s go again. Reach, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Reach, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Reach, focus on that arm that is staying behind you, keep it strong, keep it straight, keep your fingers extended. Good. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Halfway there, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, stay up, stay strong, keep it up, keep it up, keep it up. Reach, 1, 2, 3, 4, big fingers, keep that elbow straight on both sides. Reach, we’re almost there, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Reach, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And the last one, reach, 1, 2, 3, big and loud, keep it up, keep it up, keep it up, keep it up! Done!
INSTRUCTOR: So our next movement, it’s a movement for good quality stepping, long stride, no shuffling walk. You’re gonna be stepping forward, lifting the knee up, striking with your heel, and coming back. So the tendency sometimes is to step back very shallow, pulling the leg back. Make sure you’re really driving the knee up as you step forward. So we’re gonna go on your left side first and at the same time we’re opening the arms big. Ten on each side. One, drive that knee. Two. Three, stay nice and tall, big fingers, big arms. Five. Six. Good, seven. Eight. Drive that knee up. Last one, going back, pick up that leg. Good job. Again readjust your posture, always begin with a nice wide stance. Take a deep breath, same thing on the right side. Ready, go! One, and then back. Two, pick up that knee. Three, good. Four, you should be slightly out of breath. I am a little bit! Six, good. Seven. Big, eight. Even bigger now, nine. And the biggest one you can give me, ten! Great job!
INSTRUCTOR: So our next movement, it’s a movement for good quality stepping, long stride, no shuffling walk. You’re gonna be stepping forward, lifting the knee up, striking with your heel, and coming back. So the tendency sometimes is to step back very shallow, pulling the leg back. Make sure you’re really driving the knee up as you step forward. So we’re gonna go on your left side first and at the same time we’re opening the arms big. Ten on each side. One, drive that knee. Two. Three, stay nice and tall, big fingers, big arms. Five. Six. Good, seven. Eight. Drive that knee up. Last one, going back, pick up that leg. Good job. Again readjust your posture, always begin with a nice wide stance. Take a deep breath, same thing on the right side. Ready, go! One, and then back. Two, pick up that knee. Three, good. Four, you should be slightly out of breath. I am a little bit! Six, good. Seven. Big, eight. Even bigger now, nine. And the biggest one you can give me, ten! Great job!
INSTRUCTOR: On this exercise, we’ll be stepping backwards. I’m gonna show you the profile of this exercise and then also the forward shot. So as you step back with your left leg, you’re gonna lift your right toe off the floor, hinging at the hips, bringing your arms up, palms facing the ceiling. So I’ll show you what it looks like from the side. You’re gonna be stepping, lifting toes, stretching the hamstrings and your calves as you lift that toe, and then bring your arms up. Okay so I’m gonna do ten on each leg, let’s begin with your left. Start tall, and let’s go! One, up. Two, you really lift that front toe up as high as you can so you get a good stretch through your hamstrings and your calves. Step wider, narrow stepping can throw you off balance. So again we promote that wide base of support. Hold it up, last one. Good. We’re gonna do the same thing on the other side. And for those who want some more challenge, I’ll show you progressions for last five repetitions. So staying tall, stepping back with your left leg– I’m sorry your right leg! Let’s go. Lifting your left toes up. Feeling the stretch in your hamstrings, feeling the stretch in your calves. So your progression could be up…up… and up. Good, reach nice and tall. Same thing, we’re focusing on the elbows and fingers also. And then take a break.
INSTRUCTOR: So this exercise also promotes flexibility, balance. I’m gonna show you how it’s done from the side. So you’re gonna bring your right leg forward, left arm back, and we’ll be rocking. Lifting your front toe up and then climbing up on your tippy-toes. So you should be feeling a lot of engagement in that back leg and in your glutes as that leg powers you up for good quality step. So we’re gonna do it with your left foot forward first so right leg is back. Get your arms ready, and let’s go. One. Two, don’t forget to lift that front toe as you rock back and forth. Keep it up, arms are straight. Again the tendency sometimes is to do this, but you wanna get your full extension back and full flexion up. And then we’ll do it on the other side. So your right leg is forward, left one is back. Same thing, make sure your elbows are straight, fingers fully extended, and let’s rock. One. Two. You’ll be lifting your right toe off the floor as you rock. So you’re gonna step with your right leg forward, keep your right arm up as we climb up on your tippy-toes. Ready? One. Two. Three. That arm that goes back, the elbow should be nice and straight, reach as far back as you can. Keep it up! Good. Lift your right toe off the floor as you rock back. This is our last one.
INSTRUCTOR: Alright, next exercise is for trunk mobility and will help you get a little bit more mobility through your hips and trunk. You’re gonna stand with a wide base of support, arms up, pinkies up so your palms facing up to the ceiling. As you turn to the left you’ll be pivoting on your right foot. And that’s important, especially for those who have lower back issues. When you twist and if you have pain in the low back, it’s a good modification. Pivot on your foot rather than twisting from the spine. We’re gonna go 10. Ready, let’s go! Pinkies up, one. Open up, two. Always open at the end. What might happen, you’ll find your arms somewhere here as you twist, make sure that they’re fully open as you come back. Open up. Open up. Keep them up, don’t let them fall down! Good, last one. And open, good. Same thing on the other side, feet are wide, pinkies up. You’ll be twisting to your right, pivoting on your left foot. Alright, let’s repeat the movement on the other side. Widen your stance wider than your hips, palms facing the ceiling, pinkies up so nice rotation in the shoulders. And we’re gonna go to your right, pivoting on your left foot. Always come back to big posture, so not here, here. For ten. One, open up. Two, open up. Three, open. Four, open. Five, open. Six, open. Seven, open. Eight, open. Nine. Last one, ten, open up. Great job!