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This movement is called
knee flex and extensions.

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We will be doing five repetitions
on each side, totaling 10

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movements for this exercise.

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And it requires a stable chair
with safe space in front of you.

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Let's begin in a seated, comfortable
position, legs fully in contact

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with the seat of the chair.

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Sit tall and imagine space
between each vertebrae.

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Bring activation to your abdomen.

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And when you're ready, you're going
to Extend your leg and straighten

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your right leg in front of you.

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And if you'd like to explore
a point or a flex, do so.

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And if necessary, use your hands to grab
the seat of the chair for stabilization.

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Bring the leg down and
switch to the left side.

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And raise the foot to bring the knee
straight in line with the thigh and

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the hip and bend the knee to bring
the foot back down to the ground.

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That was the first round.

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We will repeat this four more times.

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So on your own movement and
breath cycle, round four.

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Start with your first side,
bring the leg straight,

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bend it back down, raise the second leg,
make it straight, bring it back down,

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and on your own complete round three.

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Make sure that you're
sitting tall and breathing.

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Complete round two now.

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Notice if you've brought tension to
your shoulders and stabilization.

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Allow that to relax.

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And now let's move into the last round.

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Round one.

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And when you've brought your last foot
to the ground, take a deep inhale.

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Exhale and shake your hands if
necessary and shake your shoulders.

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That is the end of this exercise.