RECOVERY

In this video, Kiri guides the individual through a gentle seated workout designed for recovery from illness. The workout includes warm-up exercises for the neck, shoulders, and ankles, as well as various movements to engage the muscles in the arms, legs, and core. Kiri also incorporates stretches and encourages viewers to focus on their breathing and engage their abdominals throughout the workout. The session concludes with a cool-down and stretches for the upper back and lower back. Back

SEATED IN BED
1. Posture check
2. Hand mobilisation
3. Arm mobilisation, bicep curls
4. Shoulder mobilisation
5. Neck mobilisation
6. Foot extension and flexing
7. Heel slide march
8. Press flat foot into bed
9. Isometric abs hold
10. Bent legs, lean forward to engage core and tilt knees from side to side
11. 'Lawnmower', straight legs, reach across body towards opposite ankle and pull elbow up and back
12. Rowing
13. tricep lift
14. Press hands together, chest height to work chest, back and shoulders
15. Cactus arms reaching overhead
16. Heel slide march
17. Spine twist using bent leg as a lever
18. Shoulder stretch
19. Obliques side stretch
20 Relaxation and breathing Back

SEATED IN BED
1. Posture check
2. Wriggle toes
3. Paddle feet
4. Heel slide march
5. Unilateral flat foot press
6. Hand warm up
7. Bicep curl
8. Shoulder mobilisation
9. Neck mobilisation
10. Isometric abs hold
11. Bent knees, unilateral lower leg extension, progressing to bilateral
12. Unilateral straight leg raise
13. Unilateral arm extension over head
14. Bent knees, lean forwards with straight back
15. Hamstring and calf stretch
16. Hip bridge
17. Unilateral knee hug
18. Unilateral adductor stretch
19. Spine twist
20. Relaxing and breathing Back

SEATED IN BED
1. Breathing
2. Neck mobilisation
3. Shoulder mobilisation
4. Hand and arm mobilisation
5. Bent knee toe lift march
6. Lengthen legs
7. Cat cow variation
8. lengthen legs
9. Overhead reach and chest opening
10. Single arm shoulder opening
11. Breathing and opening back
12. Opposing bent leg and extended arm
13. Paddle feet and breathe
14. Gentle forward fold
15. Arm extended overhead opening shoulders and back
16. Bent leg cat cow variation
17. Frog leg adductor stretch with chest opening arms
18. Extend legs and paddle feet
19. Relaxation and breathing Back

SEATED GOOD POSTURE IN BED
1. Upper body mobilisation
2. Hand jive
3. Ballet port de bras (arm movements)
4. Abdominal contractions
5. Oblique leans
6. Contemporary dance using arms only
7. Rope climb/ cycle/sprint arms
8. Upper body stretch and breathing Back

SEATED GOOD POSTURE IN BED
1. Upper body mobilisation
2. Hand pedalling, palms facing down then towards each other
3. ump rope action - arms only
4. Boxing - cross jab/ centre/ high and low/ fast
5. Goal post arms moving through vertical and horizontal planes
6. Chest fly
7. Spine twist
8. Tricep push up
9.Extended lateral arm pump and circles with brain teaser
10. Chest exercises using palms of hands pushing together for resistance
LYING DOWN
11. Side to side ankle touches
12. Full body stretch
13. Abdominal crunch
SEATED
14. Upper body stretch and breathing Back

SEATED GOOD POSTURE IN BED
1. Upper body mobilisation
2. Contract and release the upper body - contemporary dance style
3. Flamenco arms and hand curl
Seated brain teaser jazz dance arms
4. Lateral sway for obliques with extended ballet arms
5. Bicep curls
6. Tricep raises
7. Gentle abdominal crunch
LYING DOWN
8. Side to side ankle touches
SEATED
9. Contemporary dance using arms only
10. Upper body stretch and breathing Back

SEATED IN BED
1. Posture check
2. Hand mobilisation
3. Wrist mobilisation
4. Arm and shoulder mobilisation
5. Core engagement
6. Neck mobilisation
7. Lateral arm extension working shoulders and engaging abs
8. Arm extensions over head
9. Neck retraction to release neck tension
10 Isometric abs squeeze
11. Bicep curls
12. Chest press
13. Flys
14. Overhead pulls
15. Isometric arm extension
16. Bent arm lateral raises and tricep push into pillow
17. Tricep raise
18. Upper body forward lean using abs
19. Lateral upper body lean
20. Spine rotation
21. Arm reach across the body
22. Breathing Back

SEATED IN BED
1. Shoulder relaxation, putting worries to one side
2. Long neck, loose jaw, be aware of tension in body
3. Neck mobilisation
4. Open chest
5. Curl spine into a knee hug
6. Unilateral hip opening
LYING DOWN
7. Find a relaxed position, check body for tension
8. Slide feet up into a bent knee position, rock knees from side to side
9. Stretch out legs, relax and breathe Back

LYING IN BED
1. Feet pump and circle
2. Heel slides
3. Bend knees and march feet
4. Bent leg lift
5. Bend knees and march feet
6. Unilateral heel push, as if going into a hip bridge
7. Progress to both heels pushing together as if to raise buttocks off bed
8. Straight leg raise
9. Knees bent up, unilateral hip opening, half clam
10. Gentle hamstring and calf stretch
11. Bend knees and march feet
12. Lateral leg extensions
13. Cross straight legs to stretch abductors
14. Unilateral adductor stretch
15. Breathing Back

LYING IN A BED
1. Length and legs – ankles flexion & extension
2. Wrist rotation – elbow flexion
3. Shoulder full arm extension
4. Elbow flexion & extension
5. Neck turns – extensions
6. Shoulders alternating lifts
7. Shoulder extension and flexion
8. Finger taps – hand movements
9. Knee & hip flexion & extension
10. Hip lateral abduction & cross midline
11. Hip external rotation – knee flexion
12. Knee & hip flexion & extension
13. Shoulder extension upward
14. Shoulder rotations
15. Hip external rotation – knee flexion
16. Hip internal rotation – arm extends across the midline Back

LYING IN BED
1. Feet pump
2. Slide up heel into single bent knee position to ease off pressure on the low back
3. Cross straight legs to stretch abductors
4. Unilateral hip opening, half clam
5. Relax hands on belly then down on bed and gently push down shoulders
6. Relaxation and breathing Back

SEATED IN BED
1. Flex and point feet
2. Ankle circles
3. Heel slide march
4. Neck mobilisation
5. Shoulder mobilisation
6. Arm and wrist mobilisation
7. Legs straight, rowing motion
8. Straight leg raise
9. Straight legs, reach to opposite ankle
10. Hand mobilisation
11. Cat cow
12. Unilateral hip raise leaning to the side
13. Bent up legs, lift heels off bed
14. Seated clam
15. Bent up legs, press thighs together
16. Tricep lifts
17. Shoulder relaxation
18 Breathing Back

LYING DOWN IN BED
1. Bend up knees to release lower back, add arm reach overhead
2. Neck mobilisation
3. Hand mobilisation
4. Ankle circles
5. Stretch and flex feet
6. Hug chest to stretch upper back
7. Arm and wrist mobilisation
8. Rotate foot to stretch outer hip
9. Cross over straight leg to stretch outer hip
10. Heel slide march progressing to bent leg hold
11. Wide feet, knees touching, tilt knees from side to side and stretch arms laterally
12. Unilateral knee hug and release bent knee out to side with flat foot by opposite calf
13. Bilateral knee hug
14. Frog legs adductor stretch
15. Full body stretch
16. Side lying one or two knees bent
17. Wide feet, knees touching, breathing
Back

LYING DOWN IN BED
1. One leg bent for support, straight leg raise
2. Gentle hip bridge
3. Gently rock bent legs side to side
4. Heel slides
5. Bent leg heel lift march progressing to lifting foot off bed
6. Elbow and shoulder push down
7. Reach hands up to ceiling progressing to taking alternate arms above head
8. Overhead chops
9. Bicep curls
10. Hand mobilisation
11. Relaxation and breathing Back

SEATED IN BED
1. Bilateral feet flex and stretch
2. Unilateral ankle circles
3. Pulse knees quasi march
4. Neck mobilisation
5. Shoulder mobilisation
6. Bicep curls
7. Wrist mobilisation
8. Legs outstretched, rowing motion with arms
9. Unilaterally flex foot and straighten leg preparing for straight leg raises
10. Cross body reach
11. Hand mobilisation combining with brain teasers
12. Cat cow
13. Seated side rolls
14. Heel slide to bent knee position, then putting weight on toes then heels only
15. Heel slides to bent leg position
16. Gentle seated clam
17. Tricep lifts straight legs then bent legs
18. Shoulder mobilisation
19 Breathing Back

SEATED IN BED
1. Shoulder mobilisation
2. Feet pump
3. Straight arm raises
4. Straight leg stretch
5. Cross body reach
LYING DOWN
6. Isometric abs hold
7. Hip bridges
8. One leg bent up, raise other straight leg
9. Bent legs, pushing upper body into bed
10. Lean bent knees from side to side leading to rolling onto side
11. Clam
12. Safe sitting from lying position technique
SEATED
13. Posture check
14. Breathing Back

SEATED IN BED
1. Feet and hand mobilisation
2. Shoulder mobilisation
3. Chin tucks
4. Lateral oblique leans
5. Spine twist using hand on thigh as a lever
6. Rowing action
7. Heel slides
8. Isometric hamstring work
9. Shoulder blade contraction
10. straight leg raise
11. Shoulder mobilisation
12. Adductor thigh squeeze
13. Seated clam
14. Neck stretch
15. Arm and hand stretch
16. Back stretch
17. Relaxation and breathing Back

A bed workout designed to help improve blood flow and overall well-being for individuals who are bedridden or have limited mobility. The video includes exercises for the hands, arms, legs, and abs, with a focus on promoting healing and strengthening the body for easier transfers. The workout concludes with a brief cool-down and breathing exercise. Back

A workout for those who are immobile or physically unable to get out of bed. The instructor demonstrates various exercises to promote blood flow, muscle strength, and overall healing. The workout includes movements for the shoulders, feet, hands, knees, hips, and core. The video emphasizes the importance of taking care of the back and offers relaxation exercises at the end. Repeat viewing and customization of the workout frequency are encouraged. Back

SEATED IN BED
1. Posture check
2. Neck mobilisation
3. Shoulder mobilisation
4. Arm mobilisation, bicep curls
5. Hand mobilisation
6. Side stretch
7. Isometric abs hold
8. 'Lawnmower', reach across legs and pull elbow back
9. Rowing action
10. Chin tucks
11. Leaning forward engaging abs
12. Circle then pulse laterally stretched arms
13. Shoulder mobilisation, 14. Tricep lifts
15. Bicep curls
16. Chest opening, squeeze shoulder blades
17. Brain teaser shoulder mobilisation
18. Abs lean back
19. Breathing Back

SEATED IN BED
1. Posture check
2. Foot flex and extend
3. Heel slide march
4. Neck mobilisation
5. Shoulder mobilisation
6. Hand mobilisation
7. Chest opening
8. Tricep push up
9. Isometric abs contractions
10. Hamstring stretch pulling knees down into bed and circle arms on bed
11. 1 leg bent up, supported by hands, lower leg extension
12. Breathing
13. Bicep curl
14. Flys
15. Straight leg lifts
16. Straight leg lift with leg rotated out
17. Unilateral arm reaches overhead
18. Arms extended laterally with little downward pushes
19. Back stretch
20. Single leg adductor stretch
21. Clam
22. Side lying leg extension
23. Knee hug back curl
24. Chest and shoulder stretch
25. Breathing Back