Hello guys, I'm Birgit, I'm physiotherapist working with Ottobock.
And I'm happy to have us with us today.
We are having a short workout session have fun we are focusing on mobiliziation, balancing and coordination are you ready Martin? Yes! Good have enough space for your arms find a good standing position have your center activatedhave your knees a little bit bend have your shoulders relaxed and we start with shoulder circles put your shoulders up, back, down, forward up, back, down, forward breath in and out three, two, one good, we change direction bring your shoulders up, down, forward, up, down, forward and another three two and one, good, shake your shoulders shake your arms, shake your legs, again good standing position center is activated, knees slightly bend now we move the arms, one is up, one is down and change position, and change and breath in and out in and out and another three two and one one arm is down, be careful of your shoulder keep it down bring the knees over the toes and three two and one, perfect relax your body now we start walking in place have your center activated and give us a smile and start moving good, a little bit faster, swing your arms and another three, two and one, now bring one arm, one leg together knees higher keep an upright position keep moving keep breathing and smiling and another three, two and one, slow down, relax relax your arms, relax your legs are you ready for coordination training? bring your weight on the right leg touch with your left toes the ground bring your arm up have a good stand, center is activated bring knee and arm together have your shoulders relaxed and your right knee slightly bend the slower, the more effective and another three, two and one, good change direction, now stand on your left leg bring your weight on your left leg, extend the right one touch the ground with your right toes bring your left arm up bring arm and leg together again have a good standing position have your knee a little bit bend have an upright position, center is activated breath in and out and another three, two and one, good, perfect now we come to stretch, sit down find a good siting position have both hips on the floor we start stretching our sides put one hand on the floor take the arm up and bend to the side at the end, give it a little stretch keep breathing breath in and out and hold for another three, two and one, good change side, put the right arm on the floor take the left arm up and bend to the side feel a stretch here come to the end and give it a little stretch and another three two and one good, now we come to the legs extend the left leg bend the right one, upright position turn to the left side and bring your arms as far as you can toes, leg or knee and hold breath in and out hold for another thee, two and one, you should feel a stretch at the backside and come back, change legs extend the right one, bend the left upright position, turn to the right leg and try to reach leg, knee or toes feel the stretch and hold it for another three two and one good, come back to a sitting position put both arms on your knees put one arm down and bend the head to the other side give your neck muscles a little stretch and hold breath in and out, hold it three, two and one good, come back and change your sides put your arm to the floor, bend your head feel the stretch go as far as you can and hold three two and and one, good, come back to an upright sitting position now finish with shoulder circles we start with bringing the shoulds up, back, down up, back, down now we breath in, when we bring our shoulders up and out and in and out try to relax your breathing one more time and breath out al right thank you so much for beeing there with us.
See you next time.