- Sometimes, you just need to take it easy.

Hello, I'm Cassy.

Thank you for joining me for today's Quick Fit routine, designed for days you need to go slow and easy.

Maybe it's a day where you don't wanna work out at all.

I get that, but be encouraged.

By the time we're done, you'll feel better prepared to face your day or leave it behind.

Take a big, cleansing breath and we'll begin.

[gentle music] Have a chair handy for a couple of the moves later on.

Remove your shoes so your feet can freely move and release tension that way.

Let's begin with a relaxed, athletic pose.

Knees are bent, slight bend at the hips, and we'll do some halos.

Just take your left arm if you're mirroring me.

And we just do a few circles to begin with, just right in front of the body.

Don't forget your breathing, okay?

Breathe it in, two, three, four, and exhale, two, three, four.

Getting a little bigger and further behind your body, loosening up that shoulder, okay?

And maybe you can involve the torso a little bit.

Reaching it a little further and behind the head now.

Okay, breathe it in, [inhales] warming up your knees a little bit, and your hips, your ribs.

[inhales] Okay, go slow and get deeper into the stretch.

[exhales] See how we're dropping one shoulder and then the other, stretching the ribs.

Let's do the other side.

So we start simply, right in front of us.

Stirring that pot.

[inhales and exhales] Don't forget your breathing.

Okay, reach, maybe a little higher over the head.

Think about that elbow, lift it up, and further behind the head.

Maybe widening your feet a little bit and reaching further in every direction.

[exhales] Breathe it in for four and out for four.

[exhales] And we'll move it right into a rag doll.

So you're just gonna let your upper body hang as if you can't feel your head and arms.

Shift through the hips and let that delayed movement of the upper body.

Pretend you can't feel your upper body.

You're just shifting.

And then we'll roll up slowly.

Breathe it in.

[inhales] Exhale down one more time.

[exhales] Few more rag dolls, and continue rag dolling as you roll up, one shoulder and then the other.

Good, into big waist circles.

We've got the arms up by the ears and our feet are fairly wide apart.

Knees are slightly bent, [inhales] and enjoy the stretch around the back.

Good.

Good, and hip circles.

Hands on your hips.

Push the hips forward, to the left, to the right, and around back.

And experiment with how wide your feet are.

You can go from narrow to wide and then reverse.

[inhales and exhales] Breathe it in for four, three, two, one, and exhale, four, three, two, one, all right.

Wide arms and legs, lift, [inhales] and exhale and lift.

[inhales] Breathe it in, two, three, four, and out, two, three, four.

Again, getting deeper as your legs warm up.

Good, and up.

Now let's bring those arms down.

Open that chest and swan dive, legs are straight.

[exhales] Let the arms fall towards the floor, and we'll roll up, arms come up again.

[inhales and exhales] Open that chest.

Stretch the chest.

Keep moving those hands behind you and then hinge at the hips, over.

All right, let those hands come down to the floor.

All right, walk that left hand up to the top of your thigh.

Turn and look at the ceiling.

Other hand comes up onto the thigh.

Shift your shoulders and your hips.

Good, two hands down to the floor again.

Make that other hand come up first.

Turn and look at the ceiling.

And the other hand up on the other leg.

Shift the hips and shoulders.

Roll up slightly as you're shifting, experiencing the different stretches.

Good, and roll up.

I love that one.

Okay, we'll use your chair just for a little bit of stability to do some leg swings.

So the leg that's further away from your chair, let's just let gravity and momentum take your leg.

Forward and back.

[inhales] Stand nice and tall though, okay?

Your stomach's pulled in, and let momentum take the leg forward and back.

Maybe a little knee bend in the front.

Only in the front though.

Don't let the knee bend in the back.

By keeping your leg straight at the back part of the swing, you'll stretch your hip flexors.

All right, let's swing it out to the side and across the front.

Okay, stand nice and tall once again.

[inhales and exhales] Exhale, and a few easy swings around, front and around the back, around the front and around the back.

Last one.

This time, let's go a little deeper.

Let's place those toes down behind you and then press that back heel down into the floor.

Your front knee is allowed to be bent, your back knee, let's keep that straight.

We're going to do a deeper hip stretch right here.

Let's get that arm up.

[inhales] Breathe it in.

Squeeze your glutes to press those hips forward and exhale.

[exhales] Maybe turn your neck and look at the floor if it feels good.

Adjusting that arm, pulling that arm back, and then letting the elbow bend over the head.

That one feels really good.

Let's do the other side now.

Okay, a few forward and back swings.

It's okay to let the knee bend in the front to get a little more height and straighten the leg in the back.

Breathe it in.

[inhales] Exhale.

[exhales] [inhales and exhales] We want to keep the leg straight once again in the back.

So you get this nice stretch on the front of the hip.

[inhales and exhales] All right, and out to the side.

Cross the body and out, cross and out.

[inhales and exhales] Check your posture.

Make sure your neck is straight above your shoulders.

That you're not jutting your head forward.

And a few swings around.

[inhales and exhales] And don't forget your breathing, okay?

Count it four in and four out.

[inhales] Nice and loose.

And now we'll land those toes behind.

Press the heel down.

Good, squeeze your glutes.

And you can shift the hips slightly forward.

Have a comfortable knee in front of you.

[inhales] And that arm goes up.

Try to touch the ceiling, breathe in, breathe in, breathe in, and then exhale.

You can let that elbow bend and turn to face the floor.

[exhales] Nice, all right, come out of that.

Let's use the chair and we'll get your foot that's closer to the front of the seat up on top of the seat, and then place your hands inside your foot.

So your shoulder should be inside your knee.

[inhales] Breathe it in and exhale.

[exhales] It feels great.

If you're flexible enough, and you get your shoulders nice and low, you can pull on the seat for a deeper stretch.

Pause, come partway out.

Big breath in.

[inhales] Exhale, the little tug on the seat to deepen that stretch.

No need to rush.

These feel so nice.

All right, we'll roll up.

Tuck that chin and roll up slowly.

Two feet on the floor.

Step back just a little bit.

We'll do a modified downward dog.

Hands on the seat and crawl your fingers across the seat.

Lengthening your arms, lengthening your spine.

Let those knees bend.

[inhales] Breathe it in and exhale.

Sink into it.

[exhales] Do that again.

Breathe it in.

[inhales] You'll really wanna take your time if you're very tight in your upper back, which most people are, but keep lengthening.

And maybe you don't get down as far as I am.

That's not a problem.

With practice, you will.

It'll become one of your favorite moves.

All right, roll up again.

And we'll switch sides.

Okay, once again, let's put the leg on top of the seat that is closer to the front, and I like to always breathe in big before I go into a stretch, and then exhale to help my muscles lengthen.

Breathe it in [inhales] and blow.

[exhales] And if it feels good to you already, then go ahead and pull on the bottom of the seat.

Remember, no cringing.

This kind of stretching is meant to be very comfortable, and for you to get more flexible without those cringing moments.

Okay, no cringing necessary.

Breathe it in.

[inhales] And blow.

[exhales] All right, we'll roll up.

And two feet on the floor.

Step it back a little bit.

Two hands on the seat.

And as you walk your fingers across, you can let your knees bend, and your torso comes down.

Those arms lengthen, feel those shoulders stretch, and make sure that your head is neutral.

You don't need to sag your head or arch.

You don't need to look at your fingers.

Let's take a little break with a nice, long inhale.

[inhales] Maybe you need to step it back a little more or get a little closer.

Figure out what feels right for you.

Walk those fingers across.

[inhales] Prepare and exhale.

[exhales] This one is one of my favorite ones to do.

Tuck your chin as you come out of this, breathe it in and out.

[inhales] Make sure you're not lightheaded.

[exhales] And let's do a few twists.

Have your feet about shoulder-width apart, arms straight out from your shoulders, and simple twists.

Make sure you let that heel come up, that back heel come up.

So it's easy on your knees.

And now even your eyes get into the act.

Look down your arm because where your eyes go, the face will follow.

And let's go the other way.

Breathe it in.

[inhales] Exhale.

[exhales] And look with your eyes down your arm.

[inhales and exhales] Let's go one more time each way.

Breathe in.

[inhales] And blow.

[exhales] And the other way.

Almost done guys, breathe in and out.

[exhales] Final deep breaths, okay?

Lift your arms up.

[inhales] And exhale, count four, three, two, one.

Breathe it in for four, three, two, one, and exhale for four, three, two, and done.

[inhales and exhales] Even if this is the only exercise you get today, you've done a good thing.

And that's because you've remained consistent.

You've retained mobility, cleaned out your joints, and caused muscle tissue to become more fluid.

I'm sure you're ready to face whatever might have been weighing you down with a renewed attitude and strength.

Please join me again anytime at pbswisconsin.org/quickfit, where we make it simple and easy for you to remain fit right from the comfort of your own home.

Take care, and I'll see you soon.

- Announcer: Funding for Quick Fit with Cassy is provided by Focus Fund for Wisconsin Programs and Friends of PBS Wisconsin.