00:00:00.130 --> 00:00:02.580
This movement is called hip spreaders.

00:00:03.120 --> 00:00:08.200
We will be repeating this exercise
five times using both legs.

00:00:08.670 --> 00:00:12.410
Make sure that the area around you
is safe and that the chair is stable.

00:00:12.910 --> 00:00:13.770
Let's begin.

00:00:14.759 --> 00:00:20.120
Take a seat at the chair in a way that you
can move your knees apart from each other.

00:00:20.460 --> 00:00:25.130
With your feet planted in front of
you about hips width or slightly

00:00:25.130 --> 00:00:29.840
wider apart, you're going to spread
the knees in opposite directions

00:00:29.889 --> 00:00:33.599
to the right and left and make like
a diamond shape in front of you.

00:00:34.050 --> 00:00:35.989
You can use your hands to stabilize.

00:00:36.565 --> 00:00:40.455
Make sure that you sit nice and
tall, and if you can, a slight

00:00:40.515 --> 00:00:42.245
activation to the abdomen.

00:00:43.835 --> 00:00:44.905
Inhale.

00:00:45.695 --> 00:00:47.915
Knees move apart from each other.

00:00:52.095 --> 00:00:54.635
Exhale, bring them back together.

00:00:58.304 --> 00:01:00.454
Inhale, spread the legs apart.

00:01:00.495 --> 00:01:03.745
Notice if your feet roll to the
side or if they're still planted.

00:01:07.424 --> 00:01:08.665
Bring them back together.

00:01:12.715 --> 00:01:15.295
Inhale, knees spread apart.

00:01:19.045 --> 00:01:20.625
Exhale, back together.

00:01:24.605 --> 00:01:29.205
Notice if you want to spread your
feet further apart or bring your feet

00:01:29.255 --> 00:01:31.715
closer together on this next inhale.

00:01:32.005 --> 00:01:34.295
So inhale the knees apart,

00:01:37.994 --> 00:01:39.804
exhale the knees together.

00:01:43.495 --> 00:01:46.344
Last one, reminding
you to sit up straight.

00:01:46.554 --> 00:01:48.574
Inhale, spread the knees apart,

00:01:52.384 --> 00:01:54.675
and inhale them back together.

00:01:56.805 --> 00:01:59.055
That is the end of this exercise.