Did you know that warming up before any physical activity may reduce your risk of injury by up to 50%?

In this video, I'm going to show you some easy and fun seated warm-up exercises that you can do at home.

These exercises are going to be perfect for seniors who want to stay fit and healthy, and for patients who want to be consistent with their therapy at home.

So, don't miss out in this video.

Click on that subscribe button, give it a thumbs up, and don't forget the notification bell for more tips and tricks like this.

Hi, I'm Nathan.

I'm your occupational therapist, and my goal is to help you be more consistent with your therapy at home.

The warm-up exercises I'm going to show you in this video will improve or increase your circulation, loosen up your joints and your muscles, and also prevent further injuries.

And all you need is a chair and some water.

So, grab your chair and let's get started.

Alright, so our approach for this warm-up exercise is going to be from top to bottom.

So, we are going to start from our neck.

We are going to do neck circles.

So, we're just going to rotate our neck like this three times, and do the other way, or the opposite way, three times, okay?

So, let's start.

One.

Two.

Three.

Alright, now we go the opposite direction.

One.

Two.

Three.

Next, we're going to do our shoulders.

So, we're going to reach up and down.

So, bring your elbows down towards your hips or your waistline.

Bend your elbows and we are going to reach up like this, alright?

Let's do six times, alright? Two.

Three. Five.

Six.

Okay?

Next, we are going to do shoulder circles.

So, put your arms out like this and draw big circles backwards six times.

One.

Two.

Three. Five.

Six.

Now, we're going forward.

One.

Two.

Three. Five.

And six.

Alright, next we are going to do internal and external rotation.

So, we are going to just keep our elbows close to our hips like this.

Do not move your elbows out and then bend your arms 90 degrees, alright?

You're just moving in and out.

Hands in and out or your fist in and out.

Do not worry if you can't move your arm out very far.

That's normal, okay?

So, we're just going in and out six times.

One.

Two.

Three.

Four.

Five.

Six.

Alright?

Now, bring your arms up.

Again, don't move your elbows in and out.

Just keep it there to your sides.

And we're moving our forearms down and forward and pointing up, alright?

Let's do six. Two.

Three.

Four.

Five.

And six.

Next, we're going to also warm up our wrist.

So, we're going to do wrist rotation, alright?

Let's do six going out, alright?

Let's go. Two.

Three. Five.

Six.

We go the opposite direction which is going in.

One.

Two.

Three. Five.

And six, alright?

Next, we're going to do our trunk rotation.

So, the trunk rotation, you just keep your hands interlaced or interlocked like that and forearms straight ahead like that.

And we just go side to side, alright?

Try to rotate your entire trunk, alright?

Let's do six.

One.

Two.

Three.

Four.

Five.

And one more. And that's it.

Next, we're going to reach up and down like this, alright?

Let me turn to my side so you can see better, alright?

So, reach up and back and down as low as you can.

Six times, okay?

Let's go.

One.

One.

Two.

Three.

Four.

Five.

And six.

And that is reaching up and reaching down.

Now, we're going to our hips.

So, we are going to just bring our knee up and down.

So, knee up.

Now, we're going to our hips.

So, we're just bringing our knee up and down.

So, go as high as you can with your knee and then bring it back down.

So, I'm just referring to our knee, but we are moving our hip in this warm-up exercise, okay?

So, let's start with our right.

Let's do six.

One.

Two.

Three.

Four.

Five.

And six.

Let's do the left.

One.

Two. Four.

Five.

And six.

Now, let's do our knees, okay?

Let me turn to my side so you can see better.

So, we're just going to do a kick, alright?

So, we're going to do a kick six times.

Let's start with our left this time, okay?

One.

Two.

Three.

Four.

Five.

Six.

Okay, let's do the right.

One.

Two.

Three.

Four.

Five.

And six.

We will be kicking to the side as well, alright?

So, we're going to kick up.

Just keep it up like that and kick to the side, alright?

Let's go to the left. Two. Five.

And six.

Bring it back down.

Let's do the right.

One.

Two.

Three.

Four.

Five.

And six.

Bring it down.

Now, let's move to your ankles, alright?

So, we're going to do the ankle rotation.

So, we're just going inwards first or clockwise six times and then we go counterclockwise six times, alright?

Let's start. Two.

Three.

Four.

Five.

Six.

Opposite direction.

One.

Two.

Three.

Four.

Five.

Six.

Alright, bring it down.

Let's do the other leg.

So, you just go one direction first six times, the opposite direction six times, alright?

One.

Two.

Three.

Four.

Five.

And six.

Let's do the opposite direction.

One.

Two.

Three.

Four.

Five.

And six. You must heard my ankle popping.

That is okay, alright?

So, next.

And the last one.

We're going to, last two rather.

We're going with heel up first.

So, we're going to do six heel ups, alright?

Let's start. Two.

Three.

Four.

Five.

And six.

Now, let's do the toes up, okay?

So, one.

Two.

Three. Five.

Six.

Now, if you need to slow down, slow down.

Or if you need to pause this video, just pause the video, grab your drink of water, and move on to the next warm up exercise.

But that's it.

We are done for the warm up exercises now.

So, that's it.

Those are your warm up exercises that you need to do before any physical activities.

Also, try to do this before you start your day.

And you will see how easier it is for you to move during your self-care, your daily chores, or doing your exercises.

And if you find this video helpful, please click on that subscribe button, give it a thumbs up, and consider sharing this to your family and friends who are trying their best to recover from an illness, a disease, or an injury, and who wants to be consistent with their therapy at home.

And it will also encourage me to do more videos like this.

Alright?

And just a reminder, consistency is the key, and never give up.

Until next time.

Paalam!