00:00:00.060 --> 00:00:04.130 This movement is called elbow flex and extensions. 00:00:04.310 --> 00:00:08.050 We will be doing five repetitions using both arms. 00:00:08.590 --> 00:00:09.439 Let's begin. 00:00:10.469 --> 00:00:14.390 Make sure that you're either in a standing or comfortably seated 00:00:14.419 --> 00:00:17.700 position with no arm rests around you. 00:00:17.940 --> 00:00:20.090 Have your arms down by your side. 00:00:20.720 --> 00:00:21.589 Inhale. 00:00:22.060 --> 00:00:25.560 You're going to have your arms straight down and shoulders, soft, 00:00:25.560 --> 00:00:30.469 knees, soft, hips, soft, and you're going to just bend your elbows. 00:00:31.840 --> 00:00:37.739 Slowly on the inhale, bring your fingertips to those shoulders and 00:00:37.739 --> 00:00:43.290 squeeze and relax the arms back down. 00:00:43.830 --> 00:00:51.530 On the exhale, reach the fingertips down towards the ground on the extension. 00:00:53.440 --> 00:00:55.750 Inhale, bend the elbow. 00:00:55.989 --> 00:01:00.569 Bring the fingertips to the shoulders, both hands at the same time. 00:01:02.519 --> 00:01:07.320 Exhale, reach the fingertips down towards the ground and with straight arms. 00:01:10.155 --> 00:01:12.795 Inhale, repeat this exercise. 00:01:12.955 --> 00:01:14.395 You're going to touch your fingertips. 00:01:16.665 --> 00:01:19.854 Exhale, bring the arms back down. 00:01:21.895 --> 00:01:32.895 Inhale, bend the elbows, touch your shoulders, squeeze, and exhale back down. 00:01:32.905 --> 00:01:34.205 Straighten the arms. 00:01:34.970 --> 00:01:36.050 Reach. 00:01:38.170 --> 00:01:39.280 Last one. 00:01:39.290 --> 00:01:45.560 Bend the elbows, bring the fingertips to the shoulders and squeeze your arms. 00:01:47.999 --> 00:01:51.460 Bring the arms back out on the exhale. 00:01:51.489 --> 00:01:57.030 Stretch your fingertips, stretch your arm, reach for the ground. 00:01:57.600 --> 00:02:01.530 Exhale, soften back down towards your side. 00:02:03.689 --> 00:02:06.039 That is the end of this exercise.