Hey Greg,
Lisa Ericson's seated aerobic workout is one hour long with a 15 minute warm-up a half hour aerobic segment and then a 15 minute cool down with stretching included. She is a para herself but there is a girl in the video who dose the entire exercise at half the pace and level of range of motion. Whenever I'm starting up again, after not doing it for awhile, I follow at MY own pace and I don't even bother to keep up with them until I feel ready. Actually I JUST do the 15 minute warm-up for about two weeks and then I add on more time.
Give me a few days to track down where you can order the video. You, and everybody else, should do some type of stretching EVERYDAY. You can make up your own stretching routine. Get out a pen & paper (or even jot down your notes on the computer) and do the following: [breath through your mouth at all times]
~raise both arms out to the side at shoulder level, lower and raise up again three times
~raise both arms up straight in front of you at shoulder level, lower and up again three X's
~raise both arms up at shoulder level out to you side a make a circle motion 6 times
~do the same above in a circle but the opposite direction six times
~now with one shoulder at a time, roll your shoulder around in a circular motion backwards 6 times ~slowly
~do the same as above but in a forward motion 6 times ~ slowly
~put your hands on your lap with your palms facing you then pull up to touch your shoulders 6 times
~put your arms out to your side with palms facing up and raise them up to your shoulders height 6 times, again increases the speed after you build up endurance
~ancor your left arm while you hold your right arm out to your side, now slowly move your right arm completely across your body, then bring it back to your right side. Do this 6 times.
~ancor your right arm while you hold your left arm out to your side, now slowly move your left arm completely across your body, then bring it back to your right side 6 times
While you do all of the above movements sit up as straight as you can. Don't force any moves just move nice a slow and steady. Your arms are going to get VERY tired AT FIRST, don't get discouraged. It takes time to build yourself up if you haven't been doing any kind of exercise for a while. After you've been doing these movement for a week or two you can start to build up the speed and number of times for each movement. Don't forget to do weight shifts and drink plenty of water.
That should keep you busy for a while. Let me know how you do and if you like it. Don't give up but take your time at first.
Bobbie
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