Physical Health offering

Speaker 1: Okay, next up at the end of this uh coffee break, we have Raymond Ma um Manuel. doing some physical health for us because as we all know as humans we are not really prepared to sit on chairs all day. So let's give them a quick quick round of applause.

Speaker 2: Hey. Hi everybody. Um my name is uh Remo. This is uh Manuel. We are a physical health coach uh from uh uh Bammental. The gym is called uh Fitness Club Rabe and uh We're here to activate your muscle and mind today and uh uh we want to take ten minutes of your time and uh seventy percent of the people these days have uh shoulder problems or low back pain and to solve these problems we want to make a 10-minute workout with you. You can do at your office or you can also do at home And uh the first exercise, before we do the first exercise, I want you guys to stand up. Everybody who wants to join us, please stand up. Perfect, yeah Alright. Awesome. So now make sure um to uh make a step to the side um that you don't hit your

Speaker 2: the person right next to you. So we make some space and uh Perfect. Alright, just like that. So for the first exercise, I want you to stretch your arms just like this to the other side and make sure you stretch your shoulders. all the way to the left and make sure you stretch your shoulders all the way to the right. Just like this. Squeeze and make sure you have good contraction on the shoulder muscle and have a good contraction on the lower back. Stretch it all the way up there. We'll do five more reps together. Alright, perfect. Don't forget to breathe out when you get up there and breathe in on the other side. We'll do three more together Just like this. Bend your knees a little bit. Make sure your heels stay on the ground.

Speaker 2: Perfect. One more. Let's go. Alright, perfect. Alright, for the second exercise, I want you to take your arms in right angle, just like this. Make sure your shoulders all the way in front. And your hand is also in front just like that. And now I want you to rotate from one side to the other. And make sure you don't move your hip, you just rotate the upper body. Just like that This one is also good for uh to prevent lower back pain and uh is also a good movement for the spinal. So make sure also here you breathe out on the right side and you breathe in on the other side and push your chest all the way in front just like this. Perfect. We'll do three more rotates together.

Speaker 2: Alright, two more. Let's go. Perfect. Yeah, all the people over there who just came from lunch, you can join us. Alright, perfect, awesome. So this was the second exercise Um now we'll do a squat together. Make sure you have your chair right behind you. And uh Manuel will stay to the side to you so you guys can make sure you're all upright with your upper upper body. And uh now we'll take our hands in front of our hips. So whenever we make a squat I want you to raise up your hands just like this take a tap on the chair and get back up just like that and make sure you're just upright just like Manuel and don't move your your upper body all the way in front but stay upright just like this.

Speaker 2: Perfect. This is also a very good exercise for knee pain or also for your clothing muscles So make sure you can all all all the time do this at your office or at home, it's just a 10-minute workout and we'll do five more reps together. Make sure you go down all the way, breathe in, and when you get up Breathe out. Perfect. Three more reps. Let's go. Two more. Alright, one more and the last one. Take a deep breath. And breathe out. Alright, perfect. Okay. For uh the fourth exercise, I want you to take up your hands just like this. So everybody was at home cutting vegetables. We're just doing it without vegetables. I want you to shake your hands. just like this and raise up your hands all the way above your head.

Speaker 2: From over here I want you to get back down to the beginning position and make sure you bend your knees also just for a little and take your upper body a little in front and squeeze all the way Up over your head. Perfect, looking good. We'll do three more just like this. Shake it. Keep your balance and don't forget to bend your knees just for a little. Awesome, we'll do two more reps together. Don't forget to breathe in through the nose and breathe out just like this. Looking good. Perfect Alright, so for the last one, make sure you take your elbow over here to your shoulder and now we'll touch our elbow with the opposite knee.

Speaker 2: Just like this and also when you touch connect your knee. Try to breathe out and release, breathe in. Breathe out, breathe in. Just like that. Perfect. Five more reps together, bring your knee all the way up and make sure you don't bend your body all the way down there. Bring your knee up all the way to your chest and when you release breathe out Nose in, mouth out, three more reps. Perfect. One more Alright, okay, perfect. Now you can sit down on your chair. The last one is uh we want to stretch our clue muscles and also uh we want to prevent our low back pain. Now I want you to uh take your right foot.

Speaker 2: and cross it over the left one. Now I want you to look to push a little bit on your knee and bend your body all the way in front So you will have very good stretch in your lower back and you always also have good stretch on your clue muscle. Hold it over there. You can also close your eyes, breathe in And breathe out. And if you feel comfortable, you can also try to lean a little more forward in front. We'll hold it for four more seconds, three Two one more alright the other side now take your left foot and cross it over the right one Also don't forget to push a little on the knee and also take your heel a little bit up and take your upper body and lean all the way in front

Speaker 2: Try to stretch, stretch, try to squee uh squeeze a little bit, hold it there for five more seconds, four more Three, two , one more. Arrive. Perfect. Thank you, guys, for uh joining us uh for this nice workout if you have uh If you have any more questions, uh we are right over there in the room, so we have plenty more office workouts you can do. Just let us know. Thanks for being here. Enjoy the day, have a nice day. Bye