Get Fit for Life Exercise DVD: Transcript of the video (Part 2 of 3)
You guys doing Okay? Good job. Four, five. We're half way done we're almost there. Remember keep your elbows against your side. Six, seven. Nice and easy. Eight. How's it going guys?
Dennis: Good. Up nine. We're almost done we have one more. And, release. Up for ten, and release. Release the tension from the band and let's get ready for our next exercise.
Strength/Balance - Crunch
Dennis: Now the next exercise that we're going to do is called the abdominal crunch. You're going to need to lay down on either a carpeted floor or a bed, the firmer the mattress the better. We're going to use our mats for help. What you want to do is go ahead and lay down, bend your knees and place your feet flat on the floor about hip distance apart. We're going to start by tightening your belly muscles so that your back flattens down onto the floor underneath. Now imagine that there's a string pulling your belly down through into your spine and into the floor, okay? Now there's a couple of different ways that you can do this. The easiest way to do it is you just float your hands just above the floor at your sides so they're not touching the floor or you can hold your shoulders. I'm going to go ahead and put my hands down at the side. You guys ready to do some reps?
Veterans: You bet.
Dennis: Alright, let's go. Let's bring our shoulders up. One. You want to lift your shoulders and your shoulder blades up off of the floor, and then relax down. Now as you do these, come on up guys, that's two, you don't want to curl your chin in too hard and stretch your neck out. That's down, that's two. Let's bring it up for three. You want to keep your neck open a little bit. Down. Up for four. Down. Up for five. How are you guys doing?
Dennis: Excellent. Down. Up for six. You guys look great. Keep up the good work. Down. Up for seven. Really squeeze those abs. You guys are doing great. Down. Up for eight. You guys are almost done. We have two more. Hang in there. Down. Up for nine. Guys we have one more. We can do it. Hang in there. Down. Last one. Up for ten, and lower down. And, that's your abdominal crunch.
Strength/Balance - Heel Raises
Dennis: Now we're not going to need our bands for our next exercise so we've put them off to the side for now. The next one we're going to do is called heel raises. If you don't have good balance or if you feel that you're not strong enough yet, you can start with your feet flat on the floor and hold onto a chair for assistance and balance. You guys can go ahead and bring your chairs around to the side to help out with this. These guys are going to show you how to use these chairs to help with your balance. Now if you do have good balance, go ahead and start by putting the balls of your feet on the edge of a step such as the bottom of a staircase, and lower yourself down so that your heels are below your toes while hanging onto the railing to help with balance. Now this is very simple guys. All you have to do is rise up off the floor, lift your heels up and stand on the balls of your toes, and then come back down. Very easy.
Dennis: You guys ready? Okay, let's do 10 reps. And, let's rise up on one. Lower. Up on two, and back down again. Let's feel that stretch. Three. Down nice and easy. Four. If you find yourself losing your balance a little bit go ahead and use your arms to help out. That's five, and down. Six. Get up nice and tall. Seven. As tall as you can. Down. Eight, nine. Stay tall. One more. Ten. How'd it go guys?
Dennis: Good job. Let's move onto our next exercise.
Strength/Balance - Chest Press
Dennis: Let's grab the band on each end of each hand. Now the next exercise that we're going to do is called the chest press. Now you can either sit or stand the way we're doing it here. Let's bring that band around behind us and make sure that it's across that bottom part of your shoulder blade. Now if you need more resistance, you can wrap your hand around one more time, if you need, or if not don't even worry about it. Now it's real easy. Keep your elbows in. All you're going to do is with palms facing down and wrists straight, you're going to push forward until your arms are extended, and then back. At the end of the push outward, your shoulder blades should be coming around the side there. If you want a little bit more, you can push a little bit farther forward by bringing your shoulders and shoulder blades around. Otherwise, just push it out to elbow extension. That's three, four. How you guy's doing?
Dennis: Okay. Try to bring it back with some control. That's five, six. You guys feeling it? Good job. Seven. You guys are doing great. Eight. Two more. Nine. One more guys we're almost done. Ten. Bring it back. Release the tension on your band, and let's bring it back forward again.
Strength/Balance - Shoulder Press
Dennis: Now the next exercise also can be done seated or standing. We're going to do what's called shoulder press. Holding either end of the band in each hand, step on the center or sitting down with it underneath your legs, bring your hands up in front of your shoulders. You start with your hands right next to your shoulders with one hand on each end of the band. From here, all you're going to do is push up against the band until your arms are completely straight overhead. Remember, only do what you can do that's comfortable, okay? Slowly lower into the starting position. Now, try to keep your wrist from bending forward or backwards. Try to keep it in a nice neutral position. Are you guys ready? Okay. Let's do ten reps. Here comes one. Push it up. Straight. Return to control. Two. Feel that stretch. And, three. Return with control. Four. Is everybody doing okay?
Dennis: Excellent. Down. Exhale up. Five. Inhale down. Blow it up. Seven. Bring it down. Eight. Just two more guys were almost done. Nine. Everybody okay?
Dennis: Good job. One more we're almost done. Ten. Down. Relax and release the tension slowly and we'll get onto our next exercise.
Strength/Balance - Squat
Dennis: Now we've brought in some chairs for this next exercise because we're going to need them. The next one we're going to do is called the squat or lunge and you start by sitting in a nice firm chair like a kitchen chair or a folding chair. Now if you're just beginning, you can use your hands on the armrest to help lift you off of the chair as you stand up. Then as you get stronger, you can put your hands on your thighs to help push so that you can stand up, or when you're able to do that easily, you can just go ahead and hold your arms overhead when you stand up and use just your leg strength. Okay? Now let go ahead and do 10 reps. Are you guys ready?
Dennis: Alright. Let's stand up on one. Nice and easy. Stand all of the way up. Sit down slowly. Stand up on two. Make sure that when you sit down you sit down nice and slow. You don't want to plop into that chair. That's two. Here comes three. Stand up nice and easy. Sit down slow. If you start to breathe heavy, go ahead and breathe, don't hold your breath. Okay? You might feel yourself get a little bit winded. Here comes five. Stand up. Easy. Up on six. How's it going guys?
Dennis: Excellent job. Up on seven. You guys are doing a great job. Up on eight. Keep breathing. Up on nine. We're almost done guys we have one more. Hang in there. And, ten, and sit down slow and take a deep breath. You guys did great. Okay let's move on to our next exercise.
Strength/Balance - Opposite Arm Leg Lifts
Dennis: The next exercise that we're going to do is called the prone opposite arm and leg Lift. You start by lying on your stomach on the floor or on a firm bed. Keeping your back flat you lift your opposite arm and leg. Say for example, you lift your right arm and left leg, or left arm and right leg. Now as you lift up your arm, you have to make sure that the thumb is pointed towards the ceiling. While lifting your leg you keep it straight so there is a straight line between your shoulder and your ankle. If this is too difficult, start with just one leg or one arm and as it gets easier you can go ahead and add in the two at the same time. You guys ready to do a few of these?
Dennis: Alright, let's lay down on our bellies. Now if it's too difficult to put your arms all of the way over your head like this, you can go ahead and put them off to the side and then still just lift your arms. Okay guys lets start with our right arm and left leg. Let's lift up, and down and switch sides for one. Switch. Lift them up, and down. That's one. Let's start on our second one. Right arm, left leg up, and down. Switch. Up, and down. That's two. Keep it up guys. Switch. Up. Down. Lift the other sides. Up, and down. Good job that's three. Lift up for four. Down. Switch. Up, and down. Halfway through guys almost done. Lift them up. Down. Up, and down. That's it keep going guys. Up for seven. Down. Up, and down. That's it. Keep your thumbs up guys. Ready lift them up. Eight. Down. Lift them up, and down. Here comes nine. Lift them up. Legs straight. Thumbs up. Down. Switch. Up, and down. Good job. One more guys. Ready? Lift up, and down. Switch. Up, and down. And, that's our prone opposite arm and leg lifts.
Strength/Balance - Standing & Seated Balance Exercises
Rupham Gakhar: Hi. My name is Rupham Gakhar and I'm a physical therapist at the D.C. Medical Center and I'll be instructing you on the balance portion of this video. To begin, what I'd like everyone to do is go ahead and stand up and you're going to move your chairs to the side. Just like this. Now, we're going to work on our standing balance. The first thing I want you to do is you're going to hold onto the back of the chair with both hands. You're going to go ahead and very gently, as you feel comfortable, lift up one leg, either the right or the left. You want to try and hold this for a good 5 to 10 seconds. Just like a marching position. Great. You're going to relax, and I want you to switch sides. Excellent. You guys doing okay? Alright, good. Now to make this exercise a little more difficult, what I'd like for to use is just one hand. You can pick your right or your left, and at the same time go ahead and pick that same leg up from the ground. Again holding for about 5 to 10 seconds. And if you feel really comfortable, you can even use no hands for support. Anyone still brave enough to try? Good job. Again, go ahead and bring those arms down and leg down as well. Okay, if you wanted to make this exercise a little bit harder, you could also use a pillow and do the same exercises that we just did, but just standing on a pillow. You can also try the same exercise with your eyes closed. Now if you do it with your eyes closed guys, you want to make sure that you're holding onto the chair. Okay? So let's try that. Go ahead and close your eyes. Holding onto that chair lift up that right leg. Nice deep breathes. In through your nose, out through your mouth. Hold it for a good 5 to 10 seconds, and then you're going to switch sides. Good. Excellent. Come on back down. How did everyone feel with that? Pretty good? Excellent.
Strength/Balance - Static Balance Heel to Toe
Rupham: The next portion that we'll be doing is called static balance heel to toe. What I want you to do is you're going to be standing sideways with one hand on either a counter, a sturdy table or like we're standing here with your arms in front of the chair. What you're going to do is you want to stand with your right foot about three to four inches in front of the left foot, like so. Okay? And, you want your feet to be about two to four inches apart as well. Everyone's looking pretty good here? Excellent. You want to find your balance and maintain it.
Rupham: You want to keep either arm, you can either keep your arms at your sides just like this. If you want to make it a little bit harder you can bring your arms shoulder height. Do whatever you feel comfortable. Excellent. Now, if you want to make this even harder, what you want to do is go ahead and close your eyes. Only do that if you feel comfortable. It's okay to always hold onto the chair. Excellent. Good job. You guys did pretty good? Alright. Let's do this. We're going to do the same thing, but we're going to switch sides this time, okay? So left foot in front of the right. Remember two to four inches apart. You can either hold onto the chair, you can bring your arms to your side, or you can bring them straight up. You can keep your eyes open or you keep your eyes closed if you would like. Excellent. Very good. Alright. Moving on. Now to make this just a little bit harder, to go on to the intermediate level, what you want to do is you want to stand with your right foot directly in front of that left so that it's like you're walking on a balance beam. Excellent. And, you're going to do the same thing again. Keep your arms to your side. You can lift them up if you feel comfortable. If you feel really comfortable you can try closing your eyes. And again, you want to hold that for about 5 to 10 seconds. Good job guys. Switch it up. Let's see how it feels on the other side. Nice deep breathes. In through your nose and out through your mouth. Maintain that breathing to help you maintain balance. If you like you can even think of a focal point. Find a place in front on the floor or on the wall to kind of stare at and that will help your balance as well. Now to make these exercises a little bit more difficult, you guys are pretty good here, you can repeat them, like I mentioned before, and keep your eyes closed. You can also use an uneven surface like we did in the first section where you use a pillow or a mat. Alright, moving on.
Strength/Balance - Static Balance on Compliant Surface
Rupham: Static balance on compliant surface. You want to stand on a pillow with your feet shoulder width apart. You are going to place your hands again on a chair, a table or a counter. Now for this portion you can use a mat as I mentioned before, a pillow or if you have a shaggy rug or something that will kind of push you to balance yourself. We won't practice this right now, but we'll come back to it.
Strength/Balance - Dynamic Standing Weight Shift
Rupham: Dynamic standing weight shift. Okay, so what you're going to do here guys is we're still holding onto our chairs, you can use a counter, or a sturdy table for support. You're going to go ahead and spread your feet about hips width apart here. Okay? And what I want you to do is I want you to shift your weight over to your right side maintaining your shoulders over your hips, standing up nice and tall. Okay, once you feel all of that weight you're going to hold it and then shift all of the way back, almost like you're dancing. Try it again back to the right. Hold it there a good 5 to 10 seconds, and then come on back to the left. Good job. Now again if you want to make this exercise a bit harder you can do the same thing but just closing your eyes. Let's try that. Try it on the other side. So far so good? Excellent. Okay. Now the next thing you can also try here to make it just a little bit more difficult is this time you can shift over to that right side and try to lift up your foot. Great. Come on back and shift over to the other side and lift up your other foot. Good. And back down. Now we can try to put two and two together. You can actually take a step with the right. Come on over. Great.
Rupham: Keep that foot off the ground just a little bit, and then you're going to shift over to the left. Same thing. Feel that weight shift and maintain that balance. Good job guys, alright. Moving on.
Strength/Balance - Braided Walk
Rupham: Okay, we've removed the chairs from the area because for this portion of the balance exercises we want to make sure that everything is clear. You don't have any clutter on the floor. There's nothing for you to trip on. Are we pretty clear back here guys? Alright. So what we're going to do now is called braided walking or you might have heard of it called the grapevine. So we're going to start with our left foot guys. You're going to take a step off to the left. Then you're going to take that right foot and bring it in front of that left leg. Just like that. Good job. Go ahead and take that left foot out again and you're going to take the right foot and bring it behind your leg. And again we're going to practice bringing that left leg out to the side. Right leg to the front. Left leg out to the side and right leg to the back. Alright big surprise. We're going to go the other way guys. You ready? So you're going to take that right foot out to the side. Left foot comes to the front. Right foot back out to the side. Left foot behind your leg. Great. Right foot out again. Left foot in the front. Right leg out to the side and left leg out to the back. Excellent guys. Good job. So if you wanted to make that a little bit challenging for yourself, what you can do is just make it a little bit faster. You guys feel comfortable trying it just a little bit faster? Okay because we're going to be dancing now. Here we go, one, two three. Left. Right to the front. Left out. Right to the back. Together. Right out to the front. Left, right, left in the back, together. How'd you feel with that, pretty good? Alright.
Strength/Balance - Seated Weight Shift
Rupham: The next portion we're going to be working on is sitting balance so we'll be bringing back in the chairs for this portion. Seated weight shift. For this exercise what I'd like you guys to do is go ahead and have a seat in your chairs. Okay, nice and slow. Excellent. Now what you want to do is you want to use both hands. You're either going to put them on your chair seat or you're actually going to put them on the arms of the chair, whatever is comfortable for you. Okay? I'm actually going to keep mine right here on my chair. Now what I'd like for you to do is go ahead and lift up your left hip and bring your body weight over onto that right hip, and you want to try to use as little support as possible. Okay, hold that for a good 5 to 10 seconds, and you're going to shift over onto the other side. Okay? Nice and slow. It's kind of like a wave motion. You can do this for about 5 to 10 repetitions and as you feel comfortable you can increase that repetition time. Good job. Okay, to make this exercise a little bit harder what you can try to do is keep both arms out in front or you can hold onto your elbows and you're going to do the exact same thing. Over onto the right and then over to the left. Good job. You guys feel comfortable? Excellent.
Strength/Balance - Seated Weight Shift Lateral Trunk Lean
Rupham: Okay, now we're going to move on to the seated weight shift lateral trunk lean.
Rupham: Now, what I want you guys to do is we're going to do the exact same exercise, but this time I really want you to think about leaning your trunk, or this part of your body, over that hip. Okay? So let's start. You can keep your hands at your waist side on the chair, you can keep them on the arms, or if you feel comfortable you can bring your arms out front. Whatever is comfortable for you. And I want you to lift up that left hip and really think about bringing your entire body weight over onto that right side. And keep your arms and your head upright. Keep them nice and strong. You just shift over to the other side. Okay? And again 5 to 10 second holds are good going back and forth. Excellent, good job guys. Make sure you maintain some nice deep breathing. In through that nose and out through that mouth. No holding your breath. Okay? And you can repeat this as often as you feel comfortable and just come back to that nice sitting upright position.
Strength/Balance - Seated Supported Anterior Weight Shift
Rupham: This next exercise we're going to do is called seated supported anterior weight shift of the lower trunk. Okay? It's going to be similar to what we did last time, but we always what to make sure if we're doing one plane that we're doing the other. So you're going to sit up right, feet flat on the floor, and again, if you're in a wheelchair you can use the footplates of the wheelchair with the casters rotated forward. You're going to place your hands on the chair seat or you can put them on the arms, whichever is comfortable for you. You're going to hold on and I want you to think about leaning forward and bringing those hips and your nose over your knees. Hold it there for a good 5 to 10 seconds. You're going to relax and you're going to come back to that sitting position. Let's try that one more time. Lean forward, get your nose over your knees, bring those hips over. 5 to 10 seconds. Hold it. Nice deep breaths and come back to center. And again you can increase your repetitions as you feel comfortable. Anywhere from 10 to 15 is a good starting number. Now if you want to make this a little bit harder, what we're going to do is we're going to cross our arms over our chest or if you feel comfortable you can even bring them over your head. Whatever you feel comfortable with. I'm going to keep them across my chest. And I want you to do that same thing. I want you to lean forward. Hold it for a good 5 to 10 seconds. Nice deep breaths and come back to that center position. You guys doing okay so far? Let's try it one more time. Lean forward. Good. And bring it on back. Good job.
Strength/Balance - Seated Trunk Rotation
Rupham: Now the next exercise we're going to do is called seated trunk rotation. So remember we've gone side to side, we've gone forwards, now we kind of want to rotate. So what you're going to do is again you're going to sit on that chair feet flat on the floor. Think about good posture, sitting up nice and tall so you get as much oxygen as you can. If you're in a wheelchair, again you want to make sure that your feet are on the footplates with the casters rotated forward. You're going to clasp your hands together out in front of you at chest height level, just like this. You can either cross your hands just like I am or if you feel comfortable you can even bring them out rotated. Whatever is comfortable for you. And what I want you to do is you're going to rotate your trunk to the right side. So we're all going to rotate to the right. Now remember where your head goes your body follows, so try to keep looking in that corner. Good, nice and slow.
Rupham: We're going to rotate back, and you want to think about holding this again 5 to 10 seconds. Excellent. You guys getting some good stretches out of this one? Alright. Let's do it again to the right. Nice and slow. Feels nice right? Don't get to do this too often. Then you're going to go back. Excellent. So you can do this exercise anywhere anytime you're sitting. If you're at your desk job or you're just sitting around watching TV it's always a good idea. Kind of stretch yourself out. Good job. Excellent. Great.
Strength/Balance - Sitting Unsupported Lateral Weight Shift
Rupham: Okay, we're going to go moving on here to the next exercise. What we're going to do is called sitting unsupported lateral weight shift. So, again we're going to be seated, feet flat on the floor. Again if you're in a wheelchair, with your feet on the footplates and the casters rotated forward. You're going to clasp your hands together again. Now you can either go this way like we did before, or this way, or you can even hold onto your elbows. Whichever you feel comfortable. What I want you to do is you're going to lift your left hip bring your body weight over to the right bottom. Okay? You want to keep your head upright. Hold that position about 5 to 10 seconds. Relax, and now we're going to go do the other side. It's an easy exercise. Let's try to maintain some nice deep breathing. Remember we talked about focal points. You can think about looking at a spot on the wall or the floor to kind of maintain that balance. Then you're going to come back over again. It's very relaxing right? You guys are pretty quiet over there. Good. And again you want to repeat that exercise about 5 to 10 times. Keep your hold times about 5 to 10 seconds and you can increase your repetitions, as you feel comfortable.
Intermediate Strength Training
Rupham: For those of you who are ready for the next level of strength and balance exercises, follow along as fitness trainer Greg Raleigh demonstrates more challenging techniques you can use with weights. Now for these exercises, you'll need a straight back chair and some 3, 5, 8 or 10 pound dumbbells.
Greg: Thanks Rupham. If you're just beginning, you may want to start out with one set of each exercise, then advance to two or three sets of each set, as you get stronger.
Intermediate Strength Training - Strength Training: Shoulders
Greg: The first exercise that we're going to work on is your shoulder exercises, which we're going to do front raises. We bring the weight up slowly, then we bring the weight back down. We're going to do this four times, that's all you need to do. Do not get in a rush with this exercise. Then we're going to move to the side raises. You bring the weight up slowly where you're parallel with the floor. Do not go higher. Bring it down very slowly. Never get in a rush with these exercises, okay? That's your side raises. Then we'll do the third exercise, which is the overhead press. Push the weight up very slowly, very easy. Bring it back down until once again you're parallel with the floor. Four reps is all that you need okay? Now what we're going to do is we're going to get our veterans to join in. Veterans how are you doing this morning?
Veteran Vennie Bennet: Oh, outstanding!
Veteran Mel Hock: Fine.
Greg: How was breakfast?
Greg: Great? What did you have for breakfast?
Mel: Cereal and orange juice.
Greg: Okay, not bad, and you?
Veteran Ken Duewelo: Two eggs, two pieces of toast, banana, orange juice and coffee.
Greg: Outstanding work, and you Vennie?
Vennie: Just grapefruit.
Greg: Just grapefruit. Outstanding work. You've done the right foods now you're going to do the right exercises. Now, we're going to do this sitting down. You can do these exercises from a seat. What we're going to do here, once again we're going to start with the front raises. We're going to bring the weight up very easy where you're even with the floor. Bring it back down. All we have to do is four reps. Easy, there we go. Two. Good. Three. One set, four reps is all you need for starters. Great way to start the day. Now veterans we're going to do the side raises. Once again, bring your weight up parallel with the floor. Looks great gentleman. Bring the weight up, stay parallel. Vennie don't go too much higher. You want to stay even. Right there, outstanding. That's three reps let's go one more. Good that's all we need. Now from a seated position we're going to do the overhead. Right here and you just push the weight up slightly. Very easy, bring it down to where you're parallel. Excellent gentlemen. Push it up, all of the way up. Try to get full extension. Okay that's three. This is the fourth rep. Excellent okay? So now what we're going to do from a standing position, because you can do these exercises standing as well as seated, you want to slightly bend your knees. That gives you some stabilization, okay? We're going to go through it again. We're going to start with the front raises. Bring the weight up even with the floor. Excellent. Bring it down slowly. Good job. Bring it up. Outstanding. We're going to do four reps. Bring it up slowly. This is number three. Okay, and now that you've been eating good you can keep your count because you can concentrate. There you go. That's four. Okay, now we're going to do the side raises. Veterans, let's go to the side. Keep your legs out, that's right. Easy on your stabilization. Bring it down easy. That's one. You can bend your knees just slightly. Just a slight bend in your legs is all you need. That's two. Good. Bring it one more time. That's three. Looks good veterans. One more time. This is the fourth one. Outstanding. You look like a bunch of winners to me. Now we do the overhead. Once again get your feet stabilized. We're going to go up. Bring it down where we're even. Right here, good. Push it back up. That's two.
Greg: Good, good job. We're going to do one more. That's three. And the last exercise, last rep okay? Excellent gentlemen, and that's what we have for our shoulder exercises.
Intermediate Strength Training - Strength Training: Arms
Greg: Let's move on to our next exercise. We're going to work on strengthening our arms, biceps and triceps. The first exercise is a dumbbell curl. We're going to bring the weight up slowly. Your elbow has to stay to your side now. Bring it back down slowly. Never get in a rush when doing an exercise. We're going to do this four reps. That's two reps. This is the third rep. Good. And now we're going to do the fourth rep. That's a regular dumbbell curl. Now we're going to do hammer curls. What we're going to do we're going to rotate the wrists where the thumb is pointing up. Once again the elbow has to stay to your side. We're going to bring that up and going to do four reps. That's all you need to do for starters. Okay this is the third rep. And we'll do the fourth rep. Now the next exercise is the alternating biceps curl. What we'll do we'll go you start with the left one, two, three, four, five, six, seven and eight. That's four reps on each side. So now veterans, once again, ready to go?
Greg: Good to see you guys again. Great day isn't it. Okay. The first exercise we're going to do is for the biceps, okay? Once again we'll start here, elbows to your side. Come forward. There you go. Bring it back down easy. Never get in a rush. Never let anyone rush you in these exercises. That's good. That's two. Nice steady motion. Okay that's three. Okay? One more time. And that's four. That's good. Now the next exercise we're going to do is the hammer curls okay? Thumbs up veterans. Here we go. We'll go one. Elbows to your side. There you go. This is two. Looks good. Bring it back down. Looks good. Outstanding work gentlemen. That's three. Okay. Next one is four. Okay? Now we're going to do the alternating bicep curls. We're going to start with the left. We're going to do eight reps. That'll be four on each side okay? We'll go with the left. Here we go. One. Good. Two. This is three. Good. Four. Looks good. Here we go. Five. Good. Six. Good. Here we go. Seven. Good. Last exercise. Last rep is eight. Okay. Now we're going to do the triceps or the back of the arm. Okay we're only going to go one arm at a time okay? Now what we're going to do we're going to put the right arm up. Everybody stay like that. Okay, what you're going to do you're going to bring the weight down slowly to the top of your head and then push it back up. Okay? Okay so we go like this. Okay? So that is what we're going to do. You guys keep going. Now what I'm going to do, I'm going to go around.