Exercises at World Record Breaking Class

[vc_row][vc_column width=”1/1″][vc_text_separator title=”Seated Hamstring Stretch” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Sitting close to the edge of the chair with your knees straight and toes pointing back towards your head, slowly reach forward with both hands until you feel a stretch in the backs of your legs and hold.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6934″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Gluteal Stretch” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Sitting down, gently pull your knee towards your chest until a stretch is felt.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6929″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Seated Quadriceps Stretch” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Sitting on a chair use your hand to pull your heel towards your backside until you feel a stretch in the front of your thigh.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6933″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Shoulder Stretch” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Gently pull on your right elbow with the other hand until a stretch is felt in your shoulder and hold.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6932″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Pec Stretch with hands on head” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Siting up nice and tall with your hands on the back of your head try pull your elbows back until a stretch is felt in the chest[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6931″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Tricep Stretch” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Position your left arm as if to scratch your upper back and then gently pull on your left elbow with the other hand until a stretch is felt in shoulder and hold.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6930″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Ankle Mobility” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]While sitting down move your ankles.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6927″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Sit to Stands” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Start sitting on a chair and then stand up and sit down again, ensuring you do so slowly and with control. If you can try do this with your arms across your chest.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6887″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Diagonal Raise (Theraband pull apart)” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Hold each end of the Theraband and then slowly pull apart diagonally. Ensure you pull apart and bring the Theraband back together slowly and with control.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6913″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Seated Leg Press with Theraband” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Sit on a chair holding a Theraband around your foot with your knee bent. Then keeping a good grip of the Theraband, extend your leg so that your knee is straight. Then return to the starting position controlling the movement both directions[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6915″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Seated Row” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Sit on a chair with the Theraband underneath your foot. Slowly pull the ends of the band up whilst squeezing your shoulder blades.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6918″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Seated Theraband External Hip Rotation” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Wrap your Theraband around your knees with your feet together. When you are ready pull your knees apart put keep your feet together.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6912″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Seated Theraband Bicep Curl” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Sit on your chair with your theraband underneath your feet. Hold the ends of the band  in your hand with your arms by your side and your palms facing forward. When you are ready bend your elbows to bring your hand towards your shoulder.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6909″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Calf Raises” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Stand with weight evenly balanced on both legs and then slowly raise up onto toes. Make sure you are holding onto a chair or a wall for balance if you need to.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Hip Balance Triangle” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”1/1″][vc_column_text]In a safe environment (eg. holding a chair or a wall) slowly point your foot forwards and then to the side and then to the back. Try do this exercise using as much of your balance as possible and try not to put too much weight through the chair.[/vc_column_text][cq_vc_cqcarousel displaystyle=”gallery” images=”6908,6906,6905″ slidestoshow=”5″ thumbstoshow=”7″ thumbwidth1=”320″ thumbheight1=”200″ thumbwidth2=”120″ thumbheight2=”80″ onclick=”lightbox” customlinktarget=”_self” dots=”yes” arrows=”yes” largeimagearrows=”yes” autoplay=”no” autoplayspeed=”4000″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Single Leg Stand” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]In a safe, stable environment (eg near a wall or holding a chair), lift one leg off the ground and hold.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6898″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Tandem Stand” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]In a safe, stable environment (e.g. next to a wall), place one foot in front of the other so your heel is touching your toes. You can hold on to the wall or a chair to help set up this position. Try both sides. If you are comfortable in that position try turning your head slowly from side to side.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6897″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Back Mobility- Yes/No/Maybes” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Slowly lean forward and then stand up straight as if your body was nodding yes.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6894″][/vc_column_inner][/vc_row_inner][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Gently turn your body from side to side as if shaking to say no[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6893″][/vc_column_inner][/vc_row_inner][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Slowly and gently slide your hand down one side of your body. Make sure you do not lean forward when doing this exercise.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6891″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Hip Flexion and Extension” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”1/1″][vc_column_text]Stand with a wall or a chair to your side so you have something to hold onto. Tighten the muscles at the top of your thigh, and bring your leg forward. Then bring your leg back to the middle and tighten your buttocks and swing your leg back with a straight knee.[/vc_column_text][cq_vc_cqcarousel displaystyle=”gallery” images=”6904,6902″ slidestoshow=”5″ thumbstoshow=”7″ thumbwidth1=”320″ thumbheight1=”200″ thumbwidth2=”120″ thumbheight2=”80″ onclick=”lightbox” customlinktarget=”_self” dots=”yes” arrows=”yes” largeimagearrows=”yes” autoplay=”no” autoplayspeed=”4000″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_text_separator title=”Hip Abduction” title_align=”separator_align_center” color=”grey” el_width=”70″][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]Stand sideways to the wall or a chair, with your exercising leg on the outside. Tighten your thigh muscles, and extend your leg and move your leg to the side and then return to the starting position.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image border_color=”grey” img_link_target=”_self” image=”6901″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]