Gentle stretch and cool down | Live well with blood cancer

Gentle stretch and cool down | Live well with blood cancer


Hello, My name is Lizzy and today I’m joined by
Anthea and by Marion, who are both living
with blood cancer. And we’re just going to take you
through a very quick cool down. So, if you’ve done some
of the other exercise videos, this is a really
good place to come to, to just try and release
a little bit of tension, get a little bit more length
back into some of the muscles that you’ve maybe
shortened and contracted while you’ve been working them. All right, so we’re just going
to bring ourselves to a nice, little, gentle march. So, maybe just kind of
flushing the body out, getting a bit of breath going. How are we doing? All right. So, we’re going
to demonstrate some of these seated and standing. So, you can do these stretches kind of
anywhere, they’re all doable. So, we’re going to hold
them just for a few seconds, but if I can encourage
you to maybe try and increase the length
of time that you stretch for, that will give
you huge benefits. So, let’s just give the legs
a final little march out. Good. And then come to a standstill, maybe just roll the shoulders
a couple of times. And it’s really important
when we stretch that we accompany
the stretches with some nice, deep breathing, as well. So, we’re just going
to begin taking the leg back, coming into a calf stretch. And we’ll stay up
for these ones, Marion, and then we’ll sit down. So, really push the back heel
into the ground. And if you need to, you can hinge forwards
from the hips and get a bit more stretch through there. a couple of breaths and switch. Soft bend in the front knee. Great, guys, well done. Press the back heel down.
Nice, big breaths. One more round of beathing. Good,
lovely, fantastic. And we’ll do
our quad stretch standing. So, Marion, you’re going
to take hold of the trousers. If you can’t reach your foot,
grab hold of some clothing. So, grab hold of your leggings
or your trousers, or even your sock, because sometimes. it’s quite difficult to reach
the front of the foot. And then again, I want a
soft standing leg in the knee, and then press the hips forward, stand up tall,
bring the knees together, and try and get the knee
down to the ground. And we’re just here
for a couple more breaths. Just stretching out the muscles
at the front of the thigh; they get used a lot. Great. And slowly release. If you need to, Marion, come round
to the other side, so you’ve got something
to hold onto, brilliant. And we’re going to go
to the other side. So, a bit of a challenge
for your balance, as well. Again, remember to breathe. Sometimes we hold our breath
when we stretch. Good, lovely. A couple more rounds. Really push the hip forward, so you get more
length through there. Fantastic. And slowly down. Good, lovely. Let’s bring ourselves
to seated. Anthea, you can stay standing. Good, lovely. So, we’re going to bring
our knee up towards our chest and then we’re going
to bring the heel across and come into a nice
stretch for the hips, for the glutes,
for the big buttock muscles. And we’re just going to stay
here for a nice few rounds of deep breathing, inhaling. Flex the toes, bring them back
to protect your knee. Good, lovely. You should really feel
that on the outside. Are you feeling that? Are you feeling that? Yeah. Good, lovely. And fold the knee in,
other side, that’s it. So, the focus is on trying
to get the knee out to the side and flex the toes. So, as I mentioned, you can increase the time you
stay here for the stretch. That’s great. Good, lovely. Fantastic. And bring the knee back in. Good. Reach back for the back
of the chair, Marion, or you can interlace
your hands. Anthea, and we’re just going to lift
and stretch the chest. Really draw the shoulder blades
back towards each other. Give them a squeeze,
so we open up the chest wall. Lots of muscles here,
they get very tight. Brilliant. And then slowly just
interlace the hands and push forwards, so you get a nice stretch
through the back. Good. A couple of rounds of breathing. Fantastic. And we’ll finish
with a nice side stretch, so breathe in, up we come. Hand on the head
or hand on the shoulder, if you need to modify it. Good. Slowly coming back
up, other side. Good, lovely. So, support the head
or reach the arm. Brilliant. Good, lovely. And just a gentle twist,
looking over towards that side. Look over your shoulder, Marion. Brilliant. Lovely, super. And come back to centre. Other way. Good. Nice, big inhale. Nice,
long, slow exhale. And slowly come back. And then take a nice,
big breath, reach the arms up. Big inhale, and exhale. Just press the air down. Wonderful. And that concludes
our cool down, so hopefully, you’re feeling nice and relaxed, or maybe even
a little bit energised. Lovely. Well done, everybody.