6 Minute PHitness – Full Body Physical Exercise for Pulmonary Arterial Hypertension
6 Minute PHitness – Full Body Physical Exercise for Pulmonary Arterial Hypertension
If you have pulmonary arterial hypertension (PAH) and your healthcare provider has recommended you begin an exercise routine, this video is for you. Engage your whole body with this exercise workout designed specifically for people living with PAH. Go at your own pace, stopping whenever you need to.
Visit PAHInitiative.com for more information about living with PAH.
Content
7.319 -> foreign
10.519 -> to six minute fitness a low impact
13.98 -> workout with the only thing you'll ever
15.96 -> need is your own body resistance a chair
18.539 -> or two and six minutes
21.359 -> Let's get fit
24 -> step one
25.32 -> upper body
27.06 -> set the edge of the chair back up
29.22 -> straight feet hip width and flap arms
33.12 -> long and tight shoulder blades together
35.46 -> chest High
37.14 -> press forward small sharp movements
40.379 -> Contracting from the chest
42.719 -> press back
44.219 -> same range of motion shoulder blades
46.62 -> Contracting together
47.49 -> [Music]
53.039 -> press up Contracting from the top of the
55.68 -> shoulders press down Contracting down
58.44 -> the back
62.41 -> [Music]
68.04 -> change to a bigger range of motion with
70.26 -> the same energy through the fingertips
73.86 -> shoulders down chest High
77.159 -> resist as if you're moving through water
79.32 -> and try to enjoy the phenomenal burn
86.08 -> [Music]
92.299 -> Step 2 core
96.119 -> set the front edge of your chair feet
98.52 -> hip width lay back and rest shoulders on
101.4 -> the chair
102.299 -> Palms rest on the front edge lift your
104.759 -> heels pull the ABS back to the spine
107.7 -> slowly pump the arms and inhale for four
110.1 -> pumps then exhale for four
112.93 -> [Music]
114.84 -> to make it harder double time pump the
117.78 -> arms keeping the inhale exhale the same
121.74 -> stay flat and hollowed through the core
124.91 -> [Music]
134.04 -> set up at the edge of the chair hold
136.379 -> underneath for support back is straight
139.739 -> as you lift your knee up to your chest
141.68 -> exhale and pull the ABS away from the
144.42 -> thigh and back to the spine
146.58 -> the courts will be engaged at the top of
148.92 -> the movement
149.819 -> point the toe with every left to start
151.68 -> warming up the calves
158.94 -> the harder you exhale the tighter the
161.7 -> ABS
171.959 -> step 3 calves
175.739 -> lift your heels off the floor
178.14 -> as you lift press the ball of your foot
180.3 -> into the floor and resist your movement
182.099 -> both up and down
184.08 -> as you lift the toes to a full Flex
185.94 -> focus on the stretch of the calf before
188.22 -> resisting the movement back to the floor
190.94 -> [Music]
193.739 -> lift both heels high and squeeze the
196.019 -> muscle to lift away from the ankle
198.42 -> hold ten nine eight seven six five four
206.22 -> three two one
209.879 -> step four
211.379 -> planks
213.3 -> to set up for your plank Center yourself
215.58 -> in the middle of the chair
217.08 -> as you step back focus on a straight
219.54 -> line from your head to your heels
221.519 -> shoulders are relaxed abs are pulled to
224.34 -> your spine staying out of your lower
226.26 -> back
227.159 -> this can be done at beginner
228.739 -> intermediate and advanced levels
232.26 -> beginners stain your toes for the full
235.019 -> 30 seconds
237.36 -> to make it a little harder add a lift of
240.06 -> the toes to engage the opposite quote
243.78 -> now for the greatest challenge add a
246.599 -> pull of the knee towards your elbow to
248.22 -> add the obliques
250.98 -> [Music]
260.54 -> step 5
262.5 -> glutes AKA bomb tacos rump derriere and
268.02 -> seat
269.22 -> set yourself up on top of the chair
270.96 -> hands on the back for balance with a
273.24 -> slight hinge from the knees
275.22 -> extend the leg back Flex the foot and
278.1 -> draw the heel towards the glutes to feel
279.72 -> tension down the hamstring keep the heel
281.88 -> close as you slide the leg forward and
283.68 -> press back moving with resistance
286.259 -> as you slide forward release the tension
288.66 -> as you press back feel the lift of the
291.24 -> glue off the hamstring
294.479 -> complete a set of 10 and repeat on the
296.94 -> other side
303.84 -> step six
305.16 -> cool down
306.6 -> have a seat at the edge of the chair
308.1 -> feet hip width
310.32 -> inhale exhale arms up overhead
314.28 -> deep inhale grab one wrist grow tall and
317.759 -> Bend from the waist feeling the stretch
319.979 -> in your left side
323.52 -> come back to center switch wrists and
326.1 -> grow tall before bending to the left
327.6 -> feeling the stretch in the right side
334.68 -> come back to Center
339.479 -> inhale and exhale as you lower the arms
342.18 -> to your sides
344.22 -> inhale exhale lift the arms
348.84 -> inhale and fold forward chin to chest
352.919 -> inhale lift the chin exhale lower
357.06 -> inhale Arms Reach Out And up
360.66 -> exhale hands lower
363.479 -> and again
365.699 -> let the breath carry the movement
376.86 -> last inhale to the top and exhale to
380.22 -> finish
383.759 -> foreign
Source: https://www.youtube.com/watch?v=smRt9dO5niA