Thank you for joining the ADA ergonomic stretches moment.
This movement is called hip marching.
We will be lifting each leg 10 times for a total of 20 marches.
Let's begin.
Make sure that the area around you is safe and that the chair is stable.
Sit comfortably in the chair and fully so that the backs of your thighs are
supported by the seat of the chair.
Sit tall, feeling the space in between each individual vertebrae and a
slight activation to your abdomen.
If you need, use your hands to stabilize.
And when you're ready, raise your left leg with your knee bent.
So your thigh and your knee will move towards the ceiling.
Have your foot flexed, which means your toes are moving towards your knees.
And if you like, you can also try pointing and see which one feels better.
And then place it back down once you've explored that movement.
Inhale, and now move to the right side.
Raise your left thigh and knee up with your foot either flexed or pointed,
and you can modify and see which feels better for you as we move through this.
And then slowly and with control, rest it back down.
And that's one round in two steps.
We will repeat this Nine more times on each side.
Round nine,
and move into round eight.
Now moving into seven.
Breathe and move into round six.
Make sure that you're sitting upright and tall as you move into round five.
Round four.
Round three.
Make sure that you activate your legs for round two.
And the last one, make the most of it for round one.
And when you've come to a close and both feet are on the ground,
take a deep breath and exhale.
That is the end of this exercise.