Fit na fit Friday | Exercise for scoliosis
Fit na fit Friday | Exercise for scoliosis
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00:00 (speaking in foreign language)
00:03 - As (speaking in foreign language)
00:08 (speaking in foreign language)
00:12 (speaking in foreign language)
00:16 (speaking in foreign language)
00:20 (speaking in foreign language)
00:27 - Good morning Rise and Shine.
00:29 - Good morning Rise and Shine.
00:30 - Good morning.
00:31 - Okay, okay.
00:32 (speaking in foreign language)
00:36 - So for scoliosis exercises,
00:39 (speaking in foreign language)
00:43 So more on corrective exercises,
00:53 (speaking in foreign language)
01:02 - Yes.
01:03 (speaking in foreign language)
01:06 - So for exercises for scoliosis,
01:14 (speaking in foreign language)
01:18 (speaking in foreign language)
01:27 (speaking in foreign language)
01:31 - For back and then for, so bird dog.
01:44 - Bird dog.
01:45 - Yeah, bird dog.
01:45 - Okay.
01:46 (speaking in foreign language)
01:50 - So this is a good stability exercise.
01:54 - Okay.
01:55 (speaking in foreign language)
01:58 - So meaning, (speaking in foreign language)
02:05 - Lower back and then core.
02:09 Actually core.
02:10 (speaking in foreign language)
02:13 - So just like that.
02:17 (speaking in foreign language)
02:22 - Okay, so that's the bird dog stretches.
02:25 (speaking in foreign language)
02:26 - Yeah, 15 counts each.
02:27 (speaking in foreign language)
02:28 (speaking in foreign language)
02:32 - Okay.
02:33 (speaking in foreign language)
02:37 - Okay, next.
02:48 The next exercise.
02:49 (speaking in foreign language)
02:51 - Cat cow.
02:51 - Cat cow pose.
02:52 (speaking in foreign language)
02:56 - It's a cat cow.
03:01 (speaking in foreign language)
03:05 - Direct me my idea.
03:09 (speaking in foreign language)
03:13 - The cat stretch and then the extension, cow.
03:18 - Okay.
03:19 - Cow stretch, yeah.
03:19 Extension, flexion, extension.
03:22 Yeah, cat cow.
03:23 Yeah, that's the flexion.
03:25 So yeah.
03:26 - Oh yeah, okay.
03:26 (speaking in foreign language)
03:29 - Very good stretches.
03:30 (speaking in foreign language)
03:34 - Then you got, then exhale.
03:48 Okay.
03:49 (speaking in foreign language)
03:53 - That's the extension.
03:54 - Okay.
03:55 (speaking in foreign language)
03:56 - Inhale.
03:57 (speaking in foreign language)
04:01 - So 10 to 15 counts.
04:05 - 10 to 15 counts.
04:07 So we need 10 seconds to knock it on.
04:09 - Yes.
04:10 - 10 seconds to knock it on.
04:10 - Exactly, yeah.
04:11 (speaking in foreign language)
04:15 (laughing)
04:17 (speaking in foreign language)
04:20 - Okay.
04:21 (laughing)
04:21 Next up is kettlebell suitcase deadlift.
04:24 - Okay.
04:25 - Okay.
04:26 (speaking in foreign language)
04:30 - Sir, (speaking in foreign language)
04:31 - Oh, sure, this one.
04:33 - So, from here.
04:35 (speaking in foreign language)
04:38 - Hip hinge.
04:39 - Hip hinge.
04:40 - Okay.
04:41 And then up.
04:42 (speaking in foreign language)
04:44 - And then more on hip hinge and go.
04:47 - Yeah.
04:48 - Okay.
04:49 (speaking in foreign language)
04:50 - Okay.
04:51 (speaking in foreign language)
04:55 - Okay.
05:06 (speaking in foreign language)
05:09 (speaking in foreign language)
05:13 - Too straight.
05:18 (speaking in foreign language)
05:19 - Hip hinge, hip hinge.
05:20 (speaking in foreign language)
05:22 - Yes, yes, alternate, alternate.
05:24 (speaking in foreign language)
05:25 - Three sets of 10 to 15 counts.
05:27 (speaking in foreign language)
05:28 - Yes.
05:29 (speaking in foreign language)
05:30 - Dominant exercise.
05:32 (speaking in foreign language)
05:38 (speaking in foreign language)
05:42 - Okay, so that's the third step.
05:47 And the last one is?
05:49 - Last one is planking.
05:51 - For core.
05:52 - Yeah, another stability exercise and exercise for core.
05:56 Okay, coach Ariel.
05:57 (speaking in foreign language)
05:59 - Yeah, proper planking.
06:00 (speaking in foreign language)
06:05 - Okay.
06:06 (speaking in foreign language)
06:09 - It should be straight.
06:10 (speaking in foreign language)
06:10 - Okay?
06:11 (speaking in foreign language)
06:12 - Okay.
06:13 (speaking in foreign language)
06:16 - 30 seconds to one minute.
06:18 - Don't be mean.
06:19 - It's very effective.
06:20 And then two sets to three sets.
06:20 (speaking in foreign language)
06:23 - 30 seconds will do.
06:24 - Yeah, 30 seconds, yeah, 30 seconds.
06:27 - 30 seconds.
06:28 (speaking in foreign language)
06:28 - I can actually feel my core.
06:30 And feel the presence of the Lord.
06:31 (speaking in foreign language)
06:32 - Yes.
06:33 (speaking in foreign language)
06:34 - Hold it.
06:35 (speaking in foreign language)
06:36 - Hold it.
06:36 Engage your core.
06:37 - Okay.
06:38 - Yep.
06:39 - Am I doing it right?
06:40 - Yes, yes.
06:41 - Oh my God, I can never go wrong with this.
06:42 (speaking in foreign language)
06:46 - My God.
06:47 (speaking in foreign language)
06:48 - Yeah, nice.
06:48 - The pills of your incompetence do not interest me.
06:52 (speaking in foreign language)
06:56 - Nice.
06:59 Then hold for 30 seconds.
07:01 - 30 seconds, wow.
07:02 (speaking in foreign language)
07:04 - Okay.
07:04 - Nice, nice.
07:05 - Hold it, hold it.
07:06 - Hold it, hold it.
07:08 - Okay, 30 seconds, 30 seconds.
07:09 (speaking in foreign language)
07:11 (laughing)
07:12 (speaking in foreign language)
07:14 - Last 10 seconds, come on.
07:15 - Last 10 seconds.
07:16 Oh my God.
07:18 Seven, six, five, four, three, two, one.
07:21 - Four, three, two, one.
07:22 - Okay.
07:23 - Okay.
07:24 (speaking in foreign language)
07:28 - What are we stretching?
07:30 (speaking in foreign language)
07:34 - Yes, of course, of course.
07:36 For scoliotic people and then non-scoliotic,
07:39 yes, (speaking in foreign language)
07:40 (laughing)
07:41 (speaking in foreign language)
07:45 - Yes, exactly.
07:46 (speaking in foreign language)
07:50 - Yes, wonderful.
07:59 - We have FB account, PS Body Curve Fitness.
08:02 (speaking in foreign language)
08:04 - FB account, yes.
08:04 (speaking in foreign language)
08:06 - PS Body Curve Fitness.
08:08 - Okay, and you have also your Instagram accounts, right?
08:10 - Yes, yes.
08:11 (speaking in foreign language)
08:13 (speaking in foreign language)
08:17 - Coach Paul and Coach Cheryl,
08:21 we are one more step closer
08:23 (speaking in foreign language)
08:26 Again, thank you, coaches.
08:28 - Thank you so much.