(words scraping) (bird chirping) (child laughing) - Welcome to InPACT@Home where we practice interrupting prolonged sitting with activity.

I'm Heather Lewis and I'm here for the next eight minutes to bring mindfulness to your day.

Mindfulness means paying attention to one thing right now and it helps our brains and bodies become stronger, healthier and happier.

Let's get started.

This mindful movement will help us when we are stuck for a long time sitting.

We can still move our bodies to feel better, relax our minds and get more focused.

Now we always start our time together with mindfulness, which just means paying attention to one thing right now.

We will all listen to the chime to begin.

Now listen for as long as the chime lasts, then put your hand on your heart when you can't hear it anymore.

All right, here we go.

(chime softly ringing) All right.

Now we are here and ready to begin.

So you've probably been sitting at your computer, online school for a long time.

So you might be tight and sore and this is a really good way for us to relax our bodies right from our chair.

I would like you to start by turning and looking behind you, either way is fine, and really reach with your neck, gently.

If it hurts, you can stop, but try to look as far behind you as you can.

Good job and back to the front.

Now when we go to the other side, we're gonna take a deep breath in.

Ready?

Deep breath (breathing deeply) and look behind.

Exhale (breathing gently).

Reach, reach, reach, and back to center.

Great.

Now we're still gonna work on our necks.

They can get really tight when we're on our computers.

So we are going to put one ear down to our shoulder.

You might get a crack.

Now we're gonna raise one arm and give a gentle pull to try to get a deeper stretch and really stretch out some length in our neck.

That's it, and back to center, and then other ear, other shoulder.

Can you feel that?

That stretch?

And hand up.

Gently pull down.

Good, I can really feel that, and back to center.

All right, now let's work on our shoulders and the top of our back because that can get really hunched up when we're working online.

So let's start with our shoulders going up to our ears and down, up, down, up, and down.

Now let's do rolls, and roll forward, up, back, and down.

Again.

Forward, up to your ears, back to your back pockets and down.

One more time.

Forward, up to your ears, back to your back pockets and down.

Very good.

Now let's do one at a time.

Roll.

One, two.

One, two.

Great.

Okay.

Now we're really gonna stretch out a lot of our back by raising one arm and reaching behind us like we have a backpack on and we're trying to reach back in that backpack.

You can feel a nice stretch in your tricep.

Excellent.

Now we want to get an even deeper stretch that we're gonna use our other arm and pull on our elbow.

Reach, reach, reach, reach.

Awesome, and shake it out and down.

Let's try the other arm.

We're reaching back in our backpack.

We've got something back there we want to get.

Can you feel it here in your tricep?

I sure can.

Let's get a little deeper with our other arm on our elbow pulling down.

Yeah.

Great job, and shake and down.

All right.

Now we're gonna do a twist.

So I want you to take one hand, put it on your opposite knee and we're gonna turn around and look like we did with our neck.

Put your other hand on the back of the chair and twist and look behind you.

Get a really good, big twist and release back to the front.

Now we're gonna go the other way.

Other arm on opposite knee, other hand on the back of the chair, and we're gonna look behind, big twist and breathe.

Very good.

Back to front.

Right now, we're gonna end up with some leg stretches so you can pull one knee right up to your chest, and if it feels good to you, you can put it, you put your ankle on your other knee, and you can give a little push down.

This is stretching out our hips.

We've been sitting for a long time.

This can be really helpful.

Good.

Back up to your chest and down.

Other leg up to your chest, and if it feels good, onto your knee, push down.

Get those hips opened up.

Our bottoms opened up for more sitting and down.

All right.

Let's take a big deep energizing breath.

This is called rainbow breath.

Hands to the side and breathe in (breathing deeply).

Touch and breathe out (breathing gently).

Again.

Breathe in (breathing deeply).

Touch and breathe out (breathing gently).

One more time, breathe in (breathing deeply) and give yourself a hug.

Great job, boys and girls.

You did it.

I hope you enjoyed today's mindfulness activity.

InPACT@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.

(words scraping) (bird chirping) (child laughing) - [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(bright music)