(upbeat music) - Hi, everyone, and welcome back to Room 9, Our region's Largest Classroom.

My name is Ms. St. Louis, and I'm a teacher at Rogers Elementary School in the Mehlville School District.

And we are located in South St. Louis County.

Today I'm here to teach a movement lesson that's geared for kids of all ages.

So what do you say we get started?

Today for our movement lesson, you're only gonna need a towel, if you want one for the floor, or a mat, or maybe just use the bare floor.

And of course, some water.

It's always important to make sure that you're having water when you're doing any kind of physical exercise to help keep your body hydrated and ready to move.

So, as we get started today, let's start with a little bit of light stretching to get our body ready to move.

So we're gonna start with our arms today and we're gonna bring one of them across.

Just gently pull that arm towards yourself, stretching out your shoulder.

And switch, bring that other arm across, gently stretching out your shoulder.

Now I'm gonna stretch up, I'm gonna bring one arm up, and I'm gonna make it touch my back.

And I'm gonna bring my other arm to grab my elbow and just gently pull it again, again stretching my shoulder.

And switch, so bringing that other arm up, touching my back, grabbing my elbow, and just gently, gently pulling.

And I'm gonna criss-cross my arms in front like some scissors.

Getting a little movement in there.

And I can do some arm circles forward.

And backwards.

Very good, let's try and stretch out our legs now.

So we're just gonna slowly bring one knee up and hold it, and switch.

Up, hold, and switch.

Get a little faster, see if you can bring them up to your hands, just still at a walking pace, getting our legs loose.

All right, now let's jog in place for 20 seconds.

Bringing our knees up in front of us.

Are you ready?

And let's go, one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.

All right, now we're gonna bring our legs behind us, slowly bringing our legs up.

And again, a 20-second quick jog, bringing our feet up behind us, are you ready?

Let's go.

One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, very good.

All right, let's stretch out our sides and lean all the way to one side.

And switch to the other side.

And stretch up and touch your toes.

And let's twist out our trunk of our body, that midsection, so twists back and forth.

All right, now that we are stretched and ready to go, let's talk about what we're gonna be doing today.

Today all of our movement activities are gonna focus on winter sports.

Now, we're inside and I don't see much winter in here.

No snow, no ice, but that doesn't mean we can't pretend to do some winter sports to help get our body moving.

Remember, experts say that you should be moving your body between 30 and 60 minutes every single day to help keep your heart and your body healthy and strong.

So today what we're gonna be doing is replicating some common winter sports, but inside our houses.

And to do so, you're not really even gonna need any materials, except maybe something on the floor for you to lay on.

Now, you don't need something, but I've got Winnie one around here, my dog, and sometimes her feet can get a little gross 'cause she likes to play in the mud.

So I like to put a little towel down.

The sports that we are gonna do are common sports that you might see in something like the Winter Olympics.

So we're gonna be doing a little bit of ice skating, we're gonna be doing some skiing, we're gonna be doing ski jump.

We're gonna be doing the luge and curling.

All right there inside of your house.

Are you ready to get started?

Okay, let's begin.

We're gonna start with curling.

Now, curling is a sport that you might've seen during the Winter Olympics.

It's the one where they work in a group of teams on the ice and one player will push the curling ball forward as the others use what looks like brooms, right, to sweep in front to help that go as far as possible to reach their target.

Now, today we're going to be the launchers.

And so our goal is we are going to step forward with one foot, and that back leg, we're gonna try and bring it all the way to the floor.

But the key is not to let your knee come in front of that front foot.

So if I turn to the side, let's move this blanket out of the way.

I'm gonna step forward, bring that other knee down to the ground, and the knee that is in the back, that's my hand that's gonna push forward.

Are you ready?

So we're going to step, bring it down and push, and come back up.

The lower you can get your leg to the ground and closer to it, the better.

But again, if you can't get it all the way down there, don't worry about it.

So if if I step with the other leg, if this is as far as you can get your knee down, great.

The more we practice, the more flexible we're gonna be, the farther down you can get.

So let's do 10 on each side.

Are you ready?

I'm gonna start with my left foot first, and I'm gonna do all 10 on this side, and then I'm gonna switch.

Sometimes it's just easier that way.

So I'm going to step, bring it down, and push.

That's one.

Let's start back.

I'm gonna step, bring it down, and push.

That's two.

Step, bring it down, and push, that's three.

We are curling away.

Step, bring it down, four.

Step, bring it down.

Very good.

Remember, don't let that back knee come in front of your other foot.

Step, bring it down, five.

Step, bring it down, six.

Step, bring it down, seven.

Step, bring it down, eight.

I know as we keep going, it gets tired.

Again if you're leg can't hit the floor, that's okay.

Keep it moving, step, bring it down, nine.

And step, bring it down, 10.

All right, we're gonna switch to the other leg.

This time my right leg is gonna go in front, my left leg was gonna be in the back.

Are you ready?

All right, I'm gonna step, bring it down, again, the leg that's in the back, that's the arm that's gonna push forward.

Step, bring it down, and push for two.

Step, bring it down, and push for three.

Step, bring it down, and push for four.

And step, bring it down, and push for five.

Step, bring down, and push for six.

Step, bring it down, and push for seven.

Step, bring it down, and push for eight.

Step, bring it down, and push for nine.

Step, bring it down, and push for 10.

Awesome job, you guys are curling experts.

Now, I know for me after that, whew, my quads are feeling a little tight.

So we can do a little quad stretch.

We can pull our leg up, and gently pull.

Now, if it's too hard to balance, use a wall to help you.

Put one hand against the wall and hold that leg up.

Remember, we're not gonna pull huge, we're not gonna do a big things, we just wanna definitely help loosen up those muscles.

They're feeling a little tight or a little sore.

All right, are you ready for our next event?

This time we're going to go skiing.

Now, when people ski, we wanna make sure that our knees are bent just a little bit.

We're not all the way down in a squat, but we're also not standing up straight.

So we have a little bend in our knees, and we're gonna jump from side to side.

So side to side, as we are skiing, right?

Almost kind of mimics that look of skiing.

So we're gonna do two rounds of this, 10 seconds each round.

Give it all you got in that 10 seconds, then we'll take a little break.

Are you ready?

So we're gonna bend down, slight bend in the knees, arms right next to you in an L shape, and side to side.

Are you ready?

One, two, three, four, five, six, seven, eight, nine, 10.

Whew, first break.

Are you ready?

We can do this another time.

10 more seconds, again, side to side.

Are you ready?

Bending down.

Arms by our sides.

10 seconds, let's go.

One, two, three, four, five, six, seven, eight, nine, 10.

Very good.

Whew, do you feel it?

I feel it.

This time, same thing as skiing, this time, we're just gonna jump forward and backwards.

Same position.

Bending down, slight bend, arms by our sides.

Forwards and backwards.

10 seconds each round.

We're gonna do two rounds.

Are you ready?

Let's go.

One, two, three, four, five, six, seven, eight, nine, 10.

Whew, give yourself a second break.

All right, we've got this, boys and girls, are you ready?

Next set of skiing jumps, again, forwards and backwards.

Bending down with those knees, arms by your side, forwards and backwards for ten.

One, two, three, four, five, six, seven, eight, nine, 10, whew.

Now, it can get hard for you to breathe sometimes, and I know I'm breathing hard, we're working hard and so fast.

Put your arms on top of your head, it's gonna help to open your lungs, and take some deep breaths in, do five with me, In and out.

In and out.

In and out.

In and out.

Very good, boys and girls, go ahead and get a drink of your water.

Remember, water is always super important to help keep our body continuing to move.

So we're gonna take a quick drink break and then we're gonna continue on with some more exercises.

All right, so now that you have gotten a drink, let's get back to some of our movement exercises.

So next up, we're gonna do a little ice skating.

So for ice skating, we're going to be standing on our two feet.

And we're going to put our feet right next to each other.

And we're gonna gently push one foot back and hold it, and then switch, push the other foot back, and hold it.

It takes a lot of balance.

So we're really gonna have to squeeze our core.

Squeeze our bottoms, go slow.

Remember, ice skating is something that has a lot of grace and is very slow, nice movements.

So are you ready?

Push back, push back, push back.

Keep going, push back.

Push, push, push back, push back.

Right, so our knees are nice and bent, we're gonna push it straight back, push it straight back, hold it.

Really squeeze and come down.

Push back, push back, push back, push back, hold it.

And come down and push back, push back, push back.

Now, one of the events is of course speed skating.

So let's see if we can kick things up a notch.

Are you ready?

Push back, push back, push back, push back, keep going.

How fast can you go?

Speed skating.

And slow it down, push back, push back, push back, push back and push and hold.

Can you add a little turn?

And go back, push, and push, and push, and push, hold, and come down.

So that, boys and girls, is our skating.

Really good way to really slow the heart rate, focus on our balance, while still keeping our bodies moving.

Next up, we're going to luge.

So we're gonna need to come down here to the floor.

Now, luge is very similar to something like, say, sledding.

The whole purpose of a luge is to go as fast as possible.

So to do that, we don't wanna be sitting up straight, we're gonna be laying down.

Now, there's a couple different ways we can do this to challenge ourselves.

So we can lay straight down and really just squeeze our whole body as tight as possible.

If you wanna make it harder on yourselves, you can try and bring your toes up a little bit.

I find it's easier when I place both my hands underneath my bottom, and then can bring my feet up just a little bit, again, squeezing.

Let's see if we can hold this for 10 seconds.

Are you ready?

Set, go, one, two, three, four, five, six, seven, eight, nine, 10.

Relax.

Whew.

Oh, boys and girls, that's a tough one.

Very good, are you ready?

I mean, we can do another 10 seconds hold.

Are you ready?

Feet up just a little bit if you wanna challenge yourselves, we're gonna squeeze everything we have.

Ready, set, go.

One, two, three, four, five, six, seven, eight, nine, 10, and relax.

This time as we do it, I really want you to imagine that you're on the luge.

A luge is almost like an ice slide, right?

So we're sliding down on very much kind of like a sled and we're sliding as fast as we can, like a slide.

So imagine yourself going down some twists and some turns.

We're gonna challenge ourselves this time.

This time we're gonna see if we can hold it for 15 seconds.

Are you ready?

We're lying down, feet up a little, and go.

One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, and come down.

Whew.

That was quite the event.

How do you feel?

Very good.

All right, come on up.

Next up, we're going to do some ski jumps.

So just like when we're skiing, we're going to have our knees slightly bent.

Now, when you do the ski jump, you're jumping straight off a platform, so in order to mimic that jump, we're going to be down and we're going to push off as hard as we can and jump straight up into the air for our jump.

All right, are you ready?

Now, for your arms, you're gonna start with them by your side, and then push them down to help launch yourself into the air.

Let's start with one.

So bending down and ready, set, push up.

Very good, whew.

This is a hard workout, definitely feel it.

All right, let's see if we can do five in a row.

You ready?

And we're gonna bend down and push up for one.

Bend down and push up for two.

Bend down and push up for three.

Bend down and push up for four.

Bend down and push up for five.

Whew, ski jump, it's a tough one.

Remember, the goal is to get as high as you can, so this time, really push off those legs with all of the power that you have to get as high as possible, are you ready?

Five more of them.

Push down and jump.

That was one.

push down and jump, that was two.

Push down and jump, three.

Keep going, two more, as high as you can, give it everything you have.

Push down and jump.

Push down and jump.

Excellent job, boys and girls.

Grab yourself a really quick drink.

Whew, keep yourself hydrated.

All right, boys and girls.

Next up, we're gonna do a little snowboarding.

Bring our heart rates down a little bit.

Focus on that balance.

To snowboard, we're gonna stand to the side.

We're gonna bring one foot in front, one foot behind, bring our arms to the side, right?

Helps with our balance.

We're gonna bend towards that front leg, so that front legs should be just slightly bent.

And we're gonna hold it.

Just taking deep breaths.

Bring your heart rate down and holding this position.

My back leg, my toe is kinda turned out a little bit.

And come down.

we're gonna switch legs.

Front toe is gonna point forward, back toe is gonna point to the side.

Again, arms straight out in front, and we're gonna hold.

Taking deep breaths, slowing down our heart rate.

Very good, boys and girls.

Excellent job, you've got this.

And come down, good snowboarding skills.

All right, next up, we're gonna do some cross-country skiing.

Now, in cross-country skiing, our legs move opposite of one another.

So in skiing, we kept our legs together, this time, for cross-country skiing, we're actually gonna have to keep our legs apart, right?

They're each on their own skis and they're gonna be apart and we're going to bring our legs and we're going to switch places, forwards and backwards.

So my front leg is now gonna go behind.

And my other leg is gonna come in front.

My arms are gonna be by my side, and almost feel like in a running position.

So my arms are in and out, going back and forth as I jump, okay?

You ready?

Let's see if we can do 10 in a row.

So one leg in front, one leg behind, and they're gonna switch places.

One, two, three, four, five, six, seven, eight, nine, 10, woo, cross-country skiing.

Let's go a little bit longer this time.

See if we can do, we need an even number, 16 in a row, challenge yourself.

Are you ready?

One leg in front, one leg behind, and we're switching back and forth, cross-country skiing.

Imagine yourself going a really long distance.

Are you ready?

Go.

One, two, three, four, five, six, seven, eight, halfway, nine, 10, 11, 12, 13, 14, 15, 16.

Whew, that was a good one.

Excellent job, boys and girls.

Next up, we are going to be doing the bobsled.

Now, for the bobsled, we're gonna slide, but instead of lying down, we're almost sitting.

So we're gonna be up against a wall to help prop ourselves up, and we're gonna bring our knees down to our knees, almost in like an L. But we don't want our knees to come over our toes.

Really wanna protect those ankles, so I'm gonna bring my feet out a little bit.

Now, if your shoes are slippery or you've got slippery socks, sometimes it helps to wipe them off, or put them on the mat.

And we're gonna try and hold it for 10 seconds.

Ready?

Come down.

One, two, three, four, five, six, seven, eight, nine, 10.

Come on up.

Whew, It's definitely tough on your legs, reach down and touch your toes, stretch it out.

All right, challenge round this time, see if you can try and get your legs, the top of your legs, your thighs, parallel to the floor.

That means that they're straight across.

We're gonna try and hold it for 15 seconds this time.

So get yourselves into position, legs down as far as you can go.

And one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Excellent job, boys and girls, whew.

All right, next up, we're coming down to the floor.

This time, we're going to be doing the skeleton.

And so for this, instead of laying on our backs, like we did with the luge, we're going to be laying on our stomachs.

So we're gonna lay on our stomachs.

And again, we're going to try and hold everything as tight as possible.

Lifting our head a little bit off the ground, and lifting our feet up just a little bit behind us, and squeezing everything so tight.

Are you ready?

So we're going to lay down, lift your head up, lift your toes up off the ground.

And we're gonna hold it for ten, one, two, three, four, five, six, seven, eight, nine, 10.

And come down, whew, deep breath.

One more time.

Ten more seconds, are you ready to go?

Feet up, head up, one, two, three, squeeze your belly, four, five, six, squeeze your back, and seven, eight, nine, 10, and relax, whew.

Boy and girls, come on up.

Go ahead and grab yourself a drink of water.

Definitely make sure that you keep drinking, that you keep breathing, that's what's really gonna help you throughout this entire process, keeping your body nice and calm.

Take another drink of water.

Whew, definitely need that drink.

All right, boys and girls, to finish up, we are going to be doing a little bit of stretching, but we're gonna start with some deep breaths, so breathe in, and breathe out.

Breathe in and breathe out.

In and out.

I'm gonna try and make my ear touch my shoulder and just stretch the side of my neck out.

Keep breathing while you're doing this, right?

We've just done a lot of physical activity, our heart rate is up, and we wanna bring you back dow.

and switch ear to the other side, breathing deeply in and out.

Very good, boys and girls, go ahead and stand on up.

And go ahead and stretch up.

And reach down and touch your toes.

One more time, stretch up and come down and touch your toes.

If you can, bring your legs up in a straddle, so feet apart, and reach to one side.

Keep breathing, keep breathing.

And switch.

Some more core twists.

All right, boys and girls, you guys did an awesome job today.

I'm really excited that you joined us for some more of our movement activities today.

I hope that you had fun participating in our winter sports this week.

Remember, over the next few days, continue to keep your body moving.

I know that we're sitting a lot more now that we're in school, right?

And we are no longer on our winter break, but keep your body moving.

Remember, the goal is 30 to 60 minutes every day.

That could be a full-on workout, or even just a walk around your neighborhood.

But try and get that heart rate up, drink lots of water, and we'll see back here again next week for a brand new movement activity, bye, everybody.

(upbeat music) - [Announcer] Teaching in Room 9 is made possible with support of Bank of America, Dana Brown Charitable Trust, Emerson, and viewers like you.

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