Blue text appears on a white background. Upbeat music plays.
ON SCREEN TEXT: 5 Exercises
to Do at Home
ON SCREEN TEXT: 1. Calf raises
A video fades into view. A woman stands on a yoga mat in a dance studio. She stands up on her toes and lowers herself back down.
ON SCREEN TEXT: Stand with your feet
shoulder-width apart
ON SCREEN TEXT: Lift up onto toes,
pause for 1-2 seconds
ON SCREEN TEXT: Lower down to flat feet
A close-up shows the woman's shoes on the yoga mat as her heels raise and lower.
ON SCREEN TEXT: Continue for 15 reps, rest
She continues doing the exercise.
ON SCREEN TEXT: Repeat cycle 2-3 times
The screen fades to white and blue text appears.
ON SCREEN TEXT: 2. Plank
A video of the woman fades into view. She lowers herself onto her knees and elbows on the yoga mat.
ON SCREEN TEXT: Lower yourself to the ground
to lay on your stomach
ON SCREEN TEXT: Place forearms on floor
with elbows under shoulders
She raises herself up so that only her feet and forearms are touching the ground.
ON SCREEN TEXT: Push your body up until
you are hovering over ground
ON SCREEN TEXT: Hold for 15-20 seconds, rest
She lowers her body to the yoga mat.
She raises herself up again.
ON SCREEN TEXT: Repeat 2-3 times
The screen fades to white and blue text appears.
ON SCREEN TEXT: 3. Squat into chair
The video fades into view. The woman stands in front of a chair.
ON SCREEN TEXT: Stand in front of a chair, facing forward
She extends her arms forward and bends her legs until she touches the chair, then stands up straight.
ON SCREEN TEXT: Squat down until you nearly
touch the chair
She continues the exercise.
ON SCREEN TEXT: As you lower, push arms out
As you stand, pull arms in
ON SCREEN TEXT: Continue for 10-15 reps, rest
ON SCREEN TEXT: Repeat cycle 2-3 times
ON SCREEN TEXT: To modify, sit down in chair
for 1-2 seconds before standing
The screen fades to white and blue text appears.
ON SCREEN TEXT: 4. Elevated pushup
The video fades back into view. The woman stands facing a blank wall. She puts her arms out in front of her and leans against the wall.
ON SCREEN TEXT: Place palms on wall, with feet
shoulder-width apart
She compresses her arms so that her face is close to the wall and then pushes off to stand up straight.
ON SCREEN TEXT: Lower yourself to the
wall like a pushup
ON SCREEN TEXT: Continue for 10-14 reps, rest
ON SCREEN TEXT: Repeat cycle 2-3 times
The screen fades to white and blue text appears.
ON SCREEN TEXT: 5. Wall angels
The video fades back in to view. The woman stands with her back against the wall and raises her arms above her head.
ON SCREEN TEXT: With feet shoulder-width apart,
stand with back against wall
ON SCREEN TEXT: Press hips, shoulders, elbows
and backs of hands against the wall
ON SCREEN TEXT: Push arms up into a "Y"
ON SCREEN TEXT: Slide arms back down, along wall
ON SCREEN TEXT: Continue for 10-15 reps, rest
Repeat cycle 2-3 times
The screen fades to white and the UnitedHealthcare logo appears in blue.
ON SCREEN TEXT: UnitedHealthcare®
Consult your doctor before beginning a new exercise regimen.