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Thank you for joining the ADA
ergonomic stretches moment.

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This movement is called hip marching.

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We will be lifting each leg 10
times for a total of 20 marches.

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Let's begin.

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Make sure that the area around you
is safe and that the chair is stable.

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Sit comfortably in the chair and fully
so that the backs of your thighs are

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supported by the seat of the chair.

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Sit tall, feeling the space in between
each individual vertebrae and a

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slight activation to your abdomen.

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If you need, use your hands to stabilize.

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And when you're ready, raise your
left leg with your knee bent.

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So your thigh and your knee
will move towards the ceiling.

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Have your foot flexed, which means your
toes are moving towards your knees.

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And if you like, you can also try
pointing and see which one feels better.

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And then place it back down once
you've explored that movement.

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Inhale, and now move to the right side.

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Raise your left thigh and knee up with
your foot either flexed or pointed,

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and you can modify and see which feels
better for you as we move through this.

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And then slowly and with
control, rest it back down.

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And that's one round in two steps.

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We will repeat this Nine
more times on each side.

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Round nine,

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and move into round eight.

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Now moving into seven.

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Breathe and move into round six.

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Make sure that you're sitting upright
and tall as you move into round five.

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Round four.

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Round three.

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Make sure that you activate
your legs for round two.

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And the last one, make the
most of it for round one.

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And when you've come to a close
and both feet are on the ground,

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take a deep breath and exhale.

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That is the end of this exercise.