(scribbling) (laughing) - Welcome to InPACT at home, where we practice interrupting prolonged sitting with activity.

My name's Kemper, this is Claire, and we're here to help get you moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you, and the rest of your family, so that you can stay active and healthy at home.

So go ahead, get up, and let's get started.

For this movement activity, we are gonna be focusing on the importance of range of motion.

Before I jump into that, let's get warmed up.

Let's watch Claire here, so she can jam us up with some torso twists.

Follow me as well as I walk through the importance of range of motion.

As you all know range of motion can be very, very beneficial in our athletic performance, and for preventing injury.

Okay?

If we have some athletes watching this video, the more range of motion your joints and muscles can go through, the more force you actually can produce as well, which could improve your athletic performance.

It could also prevent you from getting injured, when you get tackled, kicked, tripped, what have you.

So from here, we're gonna keep our glutes tighter, abs are tight here, and I want everybody to rotate as far as they can, left to right, moving that low back, moving the obliques, and abdominal muscles through their full range of motion.

A couple more times here before we move on to our next exercise.

And relax.

Great.

Now we're gonna do a reverse lunge with a reach.

So watch Claire.

She's going to step back, and as she sinks into that lunge, she's going to reach her arms back, opening up our shoulders, opening up our chest, and opening up the hips as well.

Range of motion here is super important to get that full extension, which can be very beneficial as we get a little bit older.

If that's too much for you and you're fatigued, stay with me here, we're gonna go with a reverse lunge.

Again trying to really sink through that full range of motion, our hips all the way down.

Awesome work, awesome work.

Keep going.

We have a couple more reps left.

Take your time here.

Take your time.

This is not a workout where you wanna get as many reps in as you can.

I want you to focus on the quality of the movement, full range of motion.

One more rep, and come back up to those torso twist.

Feet about shoulder width apart.

Make sure your glutes are contracted.

And we are driving by rotating the torso.

Try not to move the hips like this.

We want our hips relatively still.

And then we're driving that elbow back, opening up the muscles in our lower back, and our core.

Awesome work.

Awesome work.

You might not think of this right now, but when you get to be your parents' age, you might be struggling with some range of motion, if you don't practice those habits now.

So do yourself a favor, and continue this in your weekly routine.

Switch it to exercise number two.

We're going back to our reverse lunge with the reach, or take the reach out if it's too much for you to do, and stick with the reverse lunge that I'm showing you right here.

(exhales deeply) Breathe through this, okay.

Breathe.

Try to pay attention to where you're holding tension too.

If you feel like you're holding tension in your shoulders, try to relax your shoulders.

If it's in your low back, trying to relax your lower back.

We have about one more movement left.

Whoa, sorry, one more repetition left, and rest.

Beautiful.

How you feel?

- Good.

- Look good.

Next, group of movements.

We're gonna do a squat hold.

So Claire's gonna go into a very wide stance, this is a sumo squat stance.

She's gonna sink her butt back and down, and from here she's gonna throw a reach in, opening up towards the ceiling, and then on the other side.

Now, things to think about when you're here, we're opening up the hips mainly.

So if you need to hold on to a couch to do this, fine.

Also, if it's a little bit difficult to get down there, go wider with your feet.

We're gonna hang out here, not only are you opening up your hips, you're really strengthening the muscles in the lower body.

So your hamstrings, your quads, these big muscles, that are responsible for locomotion, and doing the things that we do, walking, standing, getting in and out of the car, we wanna keep those strong.

A couple more seconds left here.

If you're following Claire, she's opening up her torso, the ribs, the latch, the chest, the shoulders.

And switch, we're gonna go to our couch now.

Next movement.

We're gonna go into a dip position here, okay?

So we're gonna bring ourselves up from the couch.

We're gonna lock out our elbows here to start, and then we're going to sink our hips down, and back up by bending our elbows, and squeezing the back of our arms here.

If this is too difficult, just take your range of motion down a little bit, or walk your feet in, towards the couch.

It'll make it a little bit easier.

While here, we're stretching the shoulder, in front of our body as we go down, and we're squeezing on the way up.

Couple more reps here.

Great work, and rest.

We're going back up to that squat hold.

Wide stance, get your hips back and down.

Open those knees up.

Breathe here with me.

Breathe, beautiful job.

As you're reaching up, if you're doing what Claire is doing, try to exhale, when you throw that reach in.

All right.

It's always good to make sure your breathing is relaxed when you're stretching, when you're doing range of motion activities like this.

So watch your breathing.

Keep holding here for a little bit longer.

I know it burns, y'all are doing great, stay with me please.

In three, two, one, let's go back to that tricep dip.

Y'all are doing great, great work.

Try to push yourself now this last round, get a little bit deeper, squeeze a little bit harder at the top, (exhales deeply) and exhale when you come up.

Big inhale on the way down, exhale as you come up, make sure your butt's not getting too far away from that couch, keep it real close.

Almost there.

We have one more rep, and rest.

Awesome work.

Awesome work.

Shake it off for a second.

The last group of movements we will do, is we're gonna do a pelvic lift.

This is working the backside of our lower body.

Claire's gonna have her feet on the couch.

She's gonna drive her hips up, squeeze the butt slowly back down, and repeat.

If you're with me, we're gonna keep our feet on the ground.

Heels stay down, drive those hips up, squeeze your butt, back down, again.

Try to get your hips all the way up, again, we're opening up the front of those hips, focusing on full range of motion in our hip extended position, and then control back down.

Good.

Take your time.

Glutes are gonna stay on at the top, hamstrings are gonna be on at the top as well.

Make sure you're breathing here.

Abs are tight.

We're gonna finish with this movement, so stay with me here, okay.

Couple more reps. Let's get one more, up, squeeze, down, and relax.

Awesome work everybody.

You nailed it today.

I hope you enjoyed today's movement break.

InPACT at home is a chance to apply the skills you may have learned in your PE class to improve your health.

To learn more about the health benefits associated with daily movement, visit inpactathome.umich.edu.

Now don't forget to fill out your daily log.

We will see you again during our next workout.

(scribbling) (laughing) Support for this program is provided by the Michigan Public Health Institute, and the Michigan Department of Health and Human Services.

(upbeat music)