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hi and welcome to the Parkinson's
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Association of Southwest Florida's
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seated exercise class I'm Marjory
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Johnston an ace certified medical
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exercise specialist in this class we
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will do some strength building some
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stretching and some movement exercises
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as I am sure you know exercise is
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extremely important for Parkinson's
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disease some doctors say it is as
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important as the medication please
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remember to work at your own pace if an
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exercise doesn't feel right to you you
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can make it smaller you can make it
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slower or you can simply avoid it and
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also remember to follow your doctors of
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precautions if appropriate and listen to
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your body you'll begin with a few
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exercises to warm up the muscles and
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lubricate the joints let's get started
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let's set your alignment and your
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posture sitting up straight in the
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center of your chair with your feet flat
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on the floor your ears line up over your
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shoulders your shoulders line up over
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your hips chest is lifted abdominals
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tucked in and now I want you to hold on
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to your seat place your hands slightly
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behind your hips and turn your head to
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the side and to the other side
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as you turn exhale inhale back to Center
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try to go a little bit further with each
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turn
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and one more time each side and back to
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Center lift your chin and drop your chin
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then up and down and up and down up
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and down and center press forward pull
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back press forward pull back press
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forward and pull back one more time
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and to Center and relax shoulder rolls
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shoulders up press back and press down
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lift up press back press down lift up
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press back
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press down up back and down two more up
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back and down and up back and down and
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elbows circus with the elbow up circle
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back warm up the shoulder joint and one
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more
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and hold it here and now spinal flexion
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and extension slide the ribs down to the
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pelvis round your back drop your chin
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reach forward now lift up lift the chest
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up bring the hands back squeeze the
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shoulder blades together and stretch
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back and exhale forward inhale up and
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back exhale forward inhale up and back
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two more
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one more
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and down and bring your hands right up
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to the center of your chest now we want
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to keep your arms in this position will
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we rotate to the side but you're
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rotating from the waist so inhale Center
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exhale and turn inhale back to Center
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turn to the other side and Center turn a
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little bit further this time
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and a little bit further
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and as far as you can go and relaxed
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stretch the arms out with side bending
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and we're going to graduate this so one
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arm goes down the other one reaches up
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to the ceiling
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and back to Center squeeze the shoulder
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blades together reach down and up and
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squeeze together a little bit deeper
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this time down and up squeeze back down
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up squeeze back and a little bit deeper
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and up
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and now see if you can touch the floor
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squeeze back and now another challenge
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reach down one arm stretches to the
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floor the other one stretches to the
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ceiling take a deep breath and exhale
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come back up to Center
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squeeze back now to the other side one
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arm to the floor the other one up to the
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ceiling deep breath long exhale and up
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to Center good job knee lifts sitting
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again hold on to the side of your chair
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a little bit behind your hips to keep
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the chest up and keep the back straight
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knee lifts and up and up
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one more each side now we're going to
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add lift one knee up reach the opposite
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arm up and up and up
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one more
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now lift one knee raise the other arm up
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and hold this position take a deep
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breath and exhale and down change sides
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other than opposite arm hold the
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position inhale and exhale and down now
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tap out and back to Center tap out and
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Center out
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Center out Center out
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Center out and now we're going to tap
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out and stretch the opposite arm out to
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the side ready and go one
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two more
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and back to Center now we're going to
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stretch that out so you're going to
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stretch out one leg straight as you can
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lean to the opposite side bring the
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opposite arm up stretch and back to
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Center and change sides
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stretch out up and back to Center
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stretch out and up and Center stretch
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out and up again and now stretch out but
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hold it deep breath exhale and Center
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other side stretch out reach up inhale
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and exhale and back to Center
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and again hold on to the back of your
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chair to keep the chest up to keep your
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posture leg extensions doesn't have to
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be high it does have to be straight so I
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want you to straighten the knee and
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tighten the quadriceps and those are the
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muscles of the upper thigh and change
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legs stretch out and tighten stretch out
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and tight
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two more
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now we're going to add the opposite arm
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so you're stretching out one leg
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bringing the opposite arm forward and
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the other arm back ready go
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two more one more stretch out and hold
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deep breath exhale change legs and arms
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inhale exhale and back to centre all
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right stretch one leg out on the floor
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so nice and straight so that your heel
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is on the floor but your toes are up
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you're hinging forward from the hips
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both hands on your bent knee hinge
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forward till you feel the pull in the
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back of the thighs and up and forward
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and lift knees off a little bit deeper
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and a little bit deeper now this time
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we're going to hold it but one breath
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inhale exhale and up and change legs
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and forward try to keep a flat back keep
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your head in line with your spine feel
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the stretch and up and forward and up
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all right this time we're going to hold
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it deep breath and the long slow exhale
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and come up and back to Center now on to
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your ankles lift your toes up lift your
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heels up toes up heels up toes up heels
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up toes heels toes heels toes heels
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one more
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and now just toes lift your toes up as
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high as you can - and the three
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and now slide back lift your heels up
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right up onto your tiptoes up and up and
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up
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all right now bring your toes together
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and your heels apart swing the toes out
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swing them in out and in out you're
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getting a little hip rotation with this
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exercise as well as ankle rotation
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last one now bring your heels together
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and your toes apart and swing your heels
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out and together out together
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and feed together now we're going to
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combine those and travel so toes out
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heels out shows out heels out nose out
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heels out and travel back toes in heels
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in and out
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and in
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all right out and hold this here your
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toes out your heels in stretch out and
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reach across starting at the opposite
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knee one hand goes down the other one
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goes up and back and change sides other
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side to the knee up and back a little
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bit deeper just below the knee squeeze
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back and then up squeeze back
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squeeze back little bit deeper
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all right this time let's see if you can
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touch your toes one more time
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and center
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bring your feet back in toes in heels in
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toes in heels in and now it's time to
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stretch so let's start with a deep
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breath
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all right bring your feet a little bit
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apart I want you to put your elbow on
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your knee reach the other arm up and
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over if that's available to you big
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stretch reach for the ceiling deep
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breath and exhale and to the other side
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elbow on your knee stretch up reach deep
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breath
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exhale
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and to Center alrighty
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stretch out now we're doing another
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hamstring stretch but this one I want
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you to hold for two breaths hinge
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forward from the hips both hands on your
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bent knee deep inhale long exhale inhale
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exhale
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and up to Center and change legs
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stretch out
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hinge forward from the hips deep inhale
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exhale
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and exhale
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Center
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Oh writing if you would please if it's
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available for you cross your knees cross
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your legs put your opposite hand on the
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outside of your knee stretch the other
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arm out to the side we're rotating
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through the lower back turn the upper
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body towards the back of the room and
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look over your shoulders see if you can
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see your hand
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hold it deep breath exhale and Center
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now bring the knee up ankle on top of
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your knee this is a stretch for the hip
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lean forward if this is available for
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you feel that stretch in the hip
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and back up now stretch this leg out and
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pull your knee up to your nose
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stretch it out again knee up to your
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nose one more time
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and stretch out and change legs and
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cross your knee opposite hand on the
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outside of your knee stretch the arm out
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turn the upper body towards the back of
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the room see if you can look at your
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hand behind you exhale and back to
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centre
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all righty bring your ankle up on top of
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your knee this is called a figure four
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stretch and it's a stretch for the hip
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hinge forward can you feel the pull
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inhale exhale and up and stretch out a
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little bit forward and up
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sit tall
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reach both arms up bring your feet a
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little bit apart we're going to fold
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forward and if it's available hold on to
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your toes feel the stretch in the lower
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back let your head fall relax
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deep breath exhale and slowly up
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straighten up and bring your hands
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behind your back place your hands on
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your lower back press the elbows back
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lift the chest drop the head and
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shoulders back as you push the pelvis
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and deep breath
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and exhale
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and inhale
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and exhale and back to centre
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right across your hands at your hips
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inhale up
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lift the chest really deep breath and
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exhale down inhale up
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and exhale down inhale up and now
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inhale up exhale out press your hands
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back press your arms back squeeze the
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shoulder blades together and then give
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yourself a big hug he did a great job I
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haven't had the privilege of working
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with the Parkinson Association of
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Southwest Florida for many years during
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that time I've met many wonderful and
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courageous people who are living with
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and fighting Parkinson's disease every
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day and I would like to take this
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opportunity to introduce you to some of
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the folks that I work with and who
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helped me in this video today I just
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want to introduce my assistant sandy
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sandy has been helping me with these
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classes for several years now and I
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couldn't do it without my name is Keith
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long I said was mr. buck mrs. to 2010 my
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name is Jack I was diagnosed in 2007
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with Parkinson's
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my name is Jack and I was diagnosed with
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Parkinson's in March of 2014 I'm Jack
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and I was diagnosed with Parkinson's in
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2011 Roger I was diagnosed approximately
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2000 bro my name is John I diagnose
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person sitting is view and
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hi my name is Judy and I was diagnosed
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in 2004 hi my name is John I was
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diagnosed in 2005 parties my name is
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David I'm a retired physician
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mr. geologist emergency room physician
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I've lost another diagnosis of
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Parkinson's and 19 and 2005 hi I'm Gail
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and I've had Parkinson's disease for 18
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years and I've had deep brain
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stimulation for 13 years and this is my
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care partner Alex and Monday no 24 years
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ago was 46 years old I now upload to my
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30th birthday and I to a deep brain
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surgery as far as this issue clinical
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trial this day before it was approved I
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was one of 30 people under like this
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trial surgery my name is Wray Norton I
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was diagnosed three years ago with the
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Part III disease thank you very much
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I can have a good day
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you
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