Participants: Dick Nunez (Host), Jonathon Hopkins & Brittany Nunez
Series Code: BAS
Program Code: BAS000154
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00:01 The following program is designed
00:03 to demonstrate simple workouts that 00:04 you can use to improve your health. 00:08 Be sure to consult your physician 00:09 before beginning any exercise program. 00:14 Of all the injury I see, lower back problems are 00:17 found most common, but there is good news, 00:19 if you do the right things you can help yourself 00:22 to have a happy pain free life. Stay tune 00:25 and find out how next on Body and Spirit. 00:53 Hello, I am Dick Nunez, Wellness Director of the 00:55 Black Hills Health and Education Center. 00:57 Welcome to Body and Spirit. 01:00 I remember a few years ago when 01:02 I was at the ASI convention, 01:04 a woman saw me and started running towards me 01:07 from quite a ways up, and when she got 01:09 about 4 feet from me she jumped, 01:12 I didn't know what to do so I caught her 01:14 and behind her was a man walking up smiling 01:17 and I thought I hoped that her husband. 01:18 So, I sat her down and she said I hoping 01:21 you would be here, and I said, well, 01:22 I am here who are you? So, she explained to me 01:26 that she had back problems and went through 01:27 surgery and she went through physical therapy 01:30 and nothing seemed to help her. 01:31 So, she and her husband buy a 3ABN dish 01:34 and she laid on the couch watching it. 01:36 When my show would come on, 01:38 she really didn't pay attention to it because 01:40 as she figured she couldn't exercise anyway. 01:43 One time we were doing a program on lower back 01:45 problems and she decided she would try it 01:47 and she said after the first few days 01:50 she could feel a difference and three months later 01:52 she was totally pain free and was able to run 01:55 and jump when she saw me. So, there is hope 01:57 even if you follow something a simple as the 02:00 exercise as we doing here on Body and Spirit, 02:03 so we gonna talk about lower back problems today 02:05 and go through workout that might help you 02:07 if you are experiencing back problem 02:09 is very simple, very safe and hopefully 02:12 it will help you to have a new grip on life. 02:14 So, I think we already begin. 02:16 Helping me out today will be Jonathan Hopkins 02:19 who is works at first at the Black Hills 02:21 as a therapist and a personal trainer 02:23 and my daughter Brittany who is now a student 02:26 of Tamarack Springs Academy 02:27 in Polebridge, Montana. Unlike our normal program 02:30 so we usually start with the upper body 02:32 and workout way down we gonna go one 02:35 after the lower back and we gonna start 02:37 by stretching out to get ready for, 02:39 so I want you to laid on your back. 02:40 Can you head up this way? 02:44 These are very beneficial stretches for people 02:47 with back problems so I want you to imagine 02:50 that you just in bed still. In fact, 02:52 you might be in bed still as you watching this. 02:54 I want you take your right knee and pull up 02:57 towards your chest and just give the 03:00 nice steady pull and I often tell people 03:03 with back problems if you do this before 03:06 you get out of bed. It will help you immensely. 03:10 Alright, now I would like you to pull. 03:12 Your knee up towards your opposite shoulder 03:16 and hold it steady. We gonna hold this path 03:19 for about 10 seconds. Do not over stretch 03:22 just make it feel comfortable 03:24 and the more flexible we are getting the hamstrings 03:26 better up we are. 03:28 Now I would like you to pull the leg over 03:30 to the side totally so you coming over like that, 03:34 very good, or you might not be able to get 03:37 that for down on this when it first 03:39 but as you go through the phases 03:41 it should get better, alright, very good. 03:46 Now go and put your right leg down straight 03:49 and let's do the same thing with the left leg. 03:51 Pull up towards the chest first, 03:53 straight up actually, you should feel in the back 03:55 of the hamstring area, keep the other leg 03:57 down straight, there you go. 03:59 That looks good, alright, let's come to the 04:03 opposite shoulder, pull it up towards there. 04:10 Hold it steady for few more seconds; 04:12 keep the bottom leg straight you can. 04:15 And now bring it all the way over. 04:19 There you go and hold that. 04:21 You might even hear or feel vertebrae pop 04:24 while you are doing that and that's just 04:26 a release of the snow-filled gases in there. 04:28 It creates some what of an antistatic effect 04:30 back there and also does a force flow circulation 04:34 and bring out all fluid and bring and do, 04:36 when somebody what they it call stoked up. 04:39 It's hard for them to do that on the vertebrae 04:42 because just want to let go and that helps to 04:44 bring circulation and circulation 04:46 brings about healing. 04:47 Okay, let's go and relax. 04:49 Just go and stay down there. 04:50 Brittany you just stay comfortable for a moment. 04:52 Jonathan I am going to put you through stretch 04:55 routine that's very beneficial for people 04:57 with that backs and it's called 05:00 proprioceptive neuromuscular facilitation, 05:03 which we called simply PNF stretching 05:05 and all that means as we gonna take 05:07 its leg to a normal position where his comfortable 05:11 and we might see and if do some Brittany too 05:14 just the show difference between males 05:16 and females in this area. So, I am getting 05:18 to a point where we starting to get some 05:20 tension there and now what I am going 05:22 to have do is push against me like his wants 05:25 to put his leg back on the ground, 05:27 hold that for 5 seconds and now we gonna 05:30 relax and now what is gonna happen 05:32 now I will be bring them further, so now I have 05:35 got him a right about the 90 degree angle 05:39 where at first I wasn't quite there 05:41 and now I am going to push again. 05:43 Now men notoriously are not very flexible 05:47 on their hamstrings. Lot of women says 05:49 men are very flexible anyway, 05:50 but that's beside the point. We are not going 05:52 to talk about that. Okay, and now I have gone 05:56 pass the 90 degree bend 06:00 and Jonathan looks like I have been made 06:02 a wrestling torque. Okay, just go and relax 06:07 that leg. Now bring me the other one. 06:12 We gonna bring it up, keep that leg straight 06:14 that's hard the hardest thing to do when you bring 06:17 the leg up the natural tendency as you gonna 06:19 want bend the knee. Well, that's I am going 06:21 really do as much good as we want, 06:23 so I want to keep the knee as straight as possible. 06:25 As we come into the stretch we gonna hold it, 06:30 now push against me. 06:32 Can I have push for 5 seconds? 06:34 So, you will need somebody to help you do this, 06:36 now relax. This is a thing that very good exercise 06:42 for helping relieve sciatica. Okay, push down 06:46 again, and relax, 06:55 very good, okay. 06:57 Now just for a contrast, Brittany you look 07:00 nice and comfortable that you need a pillow. 07:02 Yeah, how about that. 07:03 No. We will see how far we can take her, 07:06 okay. So, right away we already on 07:09 a 90 degree bend and then some, 07:11 so this is about as far as I took Jonathan 07:14 after 3 PNF stretches so go and push against me. 07:19 Okay, now relax. Alright, so you can imply see 07:24 the big difference in flexibility between 07:28 males and females especially down on this area, 07:31 okay, very good, alright. Just go and bring up. 07:37 Now Jonathan if you can turn your back 07:39 to the camera. One of things it affects 07:41 lower back area is that one of the 60 bladder 07:46 rotators of the hip. It's called the periformis 07:49 right down to here. When that muscles spasms up, 07:52 the sciatic nerves run right down through there 07:54 and on down the back through leg, 07:56 and when that tightens up it causes a lot of 07:58 pressure, causes a lot of problems 08:00 and it causes sciatic pain. 08:02 The only thing you have to realize is lower backs 08:04 are really soft because they is a vertebrae 08:06 sit on top and each other, there is disc tissue 08:09 in between there and if you have a muscle tight 08:11 now once side and put some pressure on the disc 08:14 and the disc bulges on the other side 08:16 then it's can put pressure into the nerves. 08:18 The problem you run into is they will start 08:21 treating the side that's hurting, but that's not 08:23 the problem side. The problem side is over here 08:26 where the tension is and so you have to get 08:29 that to relax so the vertebrae goes back 08:31 towards supposed to be and then you have 08:33 the even distribution in the disc tissue again. 08:36 I have had a situation before in fact I was doing 08:38 Body and Spirit program, so my back was hurting 08:41 and so everybody was trying to work on my 08:43 low back and I want to turn out 08:44 to be was hip flexor and the abductor of my leg. 08:47 It wasn't my lower back at all, 08:49 so sometimes the back problem can be receptive, 08:52 sometimes people gone through surgical procedures 08:54 and lo and behold there was even that problem, 08:57 there was another problem that was causing 08:58 the back pain because I come through the 09:00 surgery they don't feel any better than for 09:02 they went in. Now that's not to say 09:04 that happens all the time. Certainly when people 09:06 go through surgery there are often times 09:09 much, much better when they come out of it. 09:10 But there are those times 09:12 when the surgery has not done a lot. 09:13 Okay, another thing we want to do is as far as 09:16 the stretch I would like you to get down 09:17 on your hands and knees there. 09:18 This is a good exercise for strengthen lower back, 09:21 so what you gonna do is you gonna point 09:22 your right arm out straight, and now you 09:26 gonna point your left leg out straight, 09:28 okay, just hold that position. 09:32 This is a really good one for strengthening 09:35 the rectal muscles of the lower back because 09:38 it's forcing you to stabilize there. 09:40 And it does not take you through movement, 09:43 so because of that you getting a training, 09:46 in fact on the muscles without putting him 09:48 into any type of risk by running through 09:50 a range of motion. Hold up, hold up for 09:52 about 5 more seconds, think quaint dog. 10:00 Whatever you want to point that, alright, 10:04 switch, okay, left arm out, right leg straight out. 10:09 Now this might be a little bit awkward first 10:12 you might find yourself loosing a balance, 10:15 but fortunate thing is you should not very 10:16 far from the floor or else you have to bring 10:18 the leg down, bring your hand down 10:19 and you shall be fine. But, as you work 10:21 on the stability of this, it will help you to get 10:24 stronger in that back area and it allows take you 10:27 to next step of training. Alright, that's good. 10:32 Go ahead lay flat down, and I would like you 10:36 to put your hands behind your back. 10:38 Now very gently lift your chest up the floor. 10:43 Now the reason I say gently is when you do 10:46 this exercise would you trying to do, 10:48 would you trying to contract the rectal muscles, 10:52 but if you trying go up too far you are going 10:55 to create, may be too much movement 10:58 and you might hurt yourself. 10:59 Right now I am just having go up 11:01 and hold the position because whenever you look 11:03 at rehabilitation you taken in various modes. 11:06 There is the holding the static hold or even 11:10 an isometric type hold which is resistance 11:13 with no movement then, go ahead and 11:16 relax for a moment, there is Isokinetic movements, 11:18 where the speed is control, so no matter 11:22 how hard you push. It's only go a certain speed, 11:25 a lot of hydraulic equipment is very good 11:27 for that while you are pushing against the 11:29 air cylinders or pneumatic cylinders 11:31 and it's only allow go so fast and then final 11:34 type is isotonic, which is typical way training. 11:38 Lots of equipment body master's whatever 11:40 you want to use during the low back pushing. 11:42 Okay, let's come up again now, and as you 11:45 get better out, you will give more 11:46 of the contraction. Now let's go ahead and go down, 11:49 and come back up, up, back up and down and up, 11:55 so now we are doing repetitions, 11:57 down and up and down and up. 12:02 Tight your gluteus maximus as you come up and down 12:06 and up and down and up and down and up, 12:14 let's do 3 more of those and up, tighten the back, 12:19 tighten the gluteus maximus, which is your, 12:22 the thing is sit on, okay, up and down. 12:27 I think that's good, okay, 12:28 back to the hands and knees. 12:31 One of the areas its compromise is hamstrings. 12:34 We tend to as people have more strengthened 12:37 on quadriceps naturally then our hamstrings 12:39 tend to work a little bit more. 12:41 So, the hamstring area is important. 12:43 When we doing hamstrings on the Body and Spirit 12:45 show it's little more difficult because 12:47 we are not using equipment, but we can modify 12:49 that so I would like you to do is put your 12:51 left leg out straight and it set of flexing 12:55 the arm in fact the hamstring is called 12:57 the leg bicep muscles. I want you to flex 13:00 your leg like you flexing a bicep, 13:02 there you go and back out, and focus on flexing it, 13:06 so each time you bring in you contracting 13:09 the hamstring. Come way up as you do it. 13:12 Some of you might get a muscle cramp 13:13 while you doing that, and lot of times 13:15 the people say what I do about muscle cramps 13:18 and I tell them drink a lot of water 13:19 and that tends to be one of the best things 13:21 we can do and water consumption is something 13:23 that people really fall down on. 13:25 You should be drinking at least 8 glasses 13:27 of water a day and coffee and meal can 13:30 juice all that. They don't count in fact alcohol 13:33 and coffee will actually dehydrate you. Alright, 13:36 I want you do 20 on each side. 13:38 How many we are, Jonathan? 13:40 Thirteen. Thirteen, very good, 13:42 well trained, he is already counting even though 13:44 I didn't ask him to. Keep the knee up 13:48 and flex the hamstring. 13:50 Are you feeling your hamstring? 13:52 Now this is an exercise, where you can use 13:54 some ankle weights if you want. 13:56 I never encourage people to use ankle weights 13:58 to walk. Alright, go and switch sides. 14:03 But if you are doing an exercise like 14:04 this you can. If you use ankle weights 14:06 to walk or to jog what you can have doing 14:08 is pulling on your knee and you can create 14:11 some problems there, but when we do the 14:12 ankle weights just on the exercise like this then 14:15 you are okay, very good. 14:19 How many we are, Jonathan? 14:20 Eight. Okay, now this makes you uncomfortable 14:25 and you need to put your leg down then 14:27 feel free to do so. You can keep going 14:30 to the repetition then we are much better 14:31 of obviously. Make sure you keep your knee up, 14:35 knee up, so it's going straight up. 14:36 Come up just a little higher there, 14:38 Jonathan with your, there you go 14:40 and flex the hamstring, flex the hamstring, 14:43 very good, flex the hamstring. Alright, 14:48 let's go and stand up. Here's another way 14:52 we can stretch our hamstring area, 14:54 by just by crossing our arms across our chest 14:57 and bending over, but when we start our bend, 14:59 we gonna push our hips back, push our hips back, 15:03 so you feel it stretch into there and just go 15:05 to the point we feel it stretching 15:07 and then come back up, bring up your hips back 15:09 through so we pushing the hips back 15:12 and bending over, go very gently. 15:14 This is little more a bench one so this is 15:16 uncomfortable over hurt then please 15:19 do not do anymore. Push the hips back as you do it. 15:23 Bring it up, go down until feel it stretch 15:27 in the hamstrings and back up again. 15:29 This is simulating like a straight like a dead leaf. 15:32 You can use weights on this if you get 15:34 very advanced, but if you have a bad back 15:37 that might be while. So, by doing this 15:42 not only we are getting the hamstring stretched, 15:44 but we are also bringing the gluteus maximus 15:47 muscles for the gluteal type, 15:48 gluteal hamstring tie in, which is an area 15:51 that lot of athletes get hurt. 15:53 They pull the hamstring right upon knee to 15:54 gluteus maximus muscle and to very difficult 15:57 muscle to get through. So, it causes a lot of delay 16:01 in healing because it's so deep. 16:03 It's hard to get through to put direct 16:06 massage under the direct ice or direct heat. 16:10 Okay, let's try and go down little further now. 16:11 Stretch it down and up and go down and hold that 16:18 and back up and down and hold it and back up, 16:25 push the hips back, okay, keep going, back up again, 16:31 go down, down, down, very good, back up, 16:36 go down little further, stretch it down and up, 16:42 let's go 5 more times, and up and down 16:50 and up and down and up, one more time, down and up, 17:00 okay, now we gonna go after the 17:02 gluteus maximus muscles. We gonna do some squatting. 17:05 We are not going to a lot of squatting 17:07 because we don't want to over fatigue the area. 17:09 But, we gonna trying do some in order to 17:11 get the gluteus to work more, 17:13 so just gonna cross the arms across the chest. 17:15 When we squat down make sure you keep 17:17 your knees over your feet, push your rear 17:20 end back of your squat down keep your chest up 17:22 So, Jonathan, Brittany let's go and do some 17:24 squat on down and back up and down, very good, 17:31 and up, now if you can't go this far down 17:34 that's alright, in fact, both of you just do like 17:37 a quarter squat right there, back up, 17:41 quarter squat, back up, if you have to hang 17:43 on to something that's right too. 17:45 Brittany act like my arm as counter and now go down 17:50 and back up, so the you have to hang on 17:51 to the kitchen counter or whatever you need 17:54 to support yourself that's fine as well, okay. 17:57 Go and cross the arm again. Let's go down 17:59 and go regular squats again, down deep, okay, 18:03 ideally we would like to get so the upper thigh 18:05 as parallel to the ground that is little more 18:08 an advance movement. If you do it properly 18:11 it's going to be alright. Lot of times people would 18:12 say well squatting isn't good for you. 18:15 Well, it is good for you. In fact, if you go into 18:18 a lot of countries overseas you will find that 18:21 when you go to use a bathroom facility 18:24 all there is a hole in the ground and we've got 18:26 a squat down to that and it's very difficult 18:29 for us Americans because we are not used to that. 18:31 We are used to that wonderful invention called 18:33 a toilet where we can just sit on something. 18:36 We are not used to squatting way down 18:38 to trying yet a for us hole on the ground. 18:40 So, you don't want lose there ability 18:42 and we are designed to squat but we are make sure 18:46 the knees stay over the feet to not cause 18:50 any great discomfort. Alright, nothing we do 18:54 is go down just to a static hold, 18:56 so just holding our position or we gonna hold 18:59 that for about 10 second period there; 19:01 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, alright. 19:13 Now the quadriceps just took the beating there, 19:15 so we gonna do a little stretching so I want 19:17 you go and put your hand on my shoulder 19:19 and let's stretch the quadriceps area. 19:23 You might not be able to go this far especially 19:25 if you got bad back. So, you might think why 19:28 I can't reach my ankle. So, Jonathan give a modify 19:30 version of it by just getting hold the pant leg, 19:33 so you just get as far as you can 19:35 and then as you get better at, 19:36 you will find yourself becoming amazing 19:38 and more flexible as you go through it. 19:40 Okay, go and get hold your ankle again. 19:44 Now let's go ahead and switch the other side. 19:48 So, flexibility in the hamstring and quadriceps 19:51 or going to be very vital for good function 19:54 in there and also some other area we gonna be 19:56 working on and just the moment. 20:01 Okay and about 5 more seconds there 20:02 and that should be good for that. 20:05 Alright, as I mentioned earlier the abductors 20:09 are also they get, can affective back area, 20:13 so we gonna step out to the side and stretch 20:16 the inside of the thigh. 20:22 You are putting the pressure, in my case 20:25 on my left leg, and I feeling the stretch 20:27 to the right side of my inner thigh. 20:32 Now let's shift over the other way, 20:33 so now the pressure on my right thigh 20:35 and I am feeling stretch to my inner thigh. 20:39 We gonna hold that off for about 5 more seconds. 20:44 Make sure you breath, don't hold your breath 20:47 into the nose out through the mouth and relax. 20:51 Okay, now we gonna do another hamstring stretch 20:54 this time in the standing position. 20:56 We gonna step out with our left leg kind a 20:59 go up on the heel, bend the right knee, 21:01 lean forward into the left leg, keep your chest up, 21:05 put your hands on your leg and feel it stretch 21:08 to the hamstring area. 21:12 Each stretch we wanna hold for about 21:14 10 to 15 seconds you can hold longer 21:16 if you want to. Okay, let's go the other side. 21:22 Right foot out upon the heel, left leg is bend, 21:25 lean forward, chest is up, make sure you breath 21:31 into the nose out through the mouth, 21:34 good big breath, alright, and relax. 21:42 Now, especially for men, couple of areas are 21:47 really going to affect them for bad backs. 21:49 First of all the gluteus maximus muscles because 21:52 they tend to lose them if they don't work them 21:54 and so we've done some gluteus maximus 21:56 work with our squatting but the other area 21:58 they really causes lot of problems is the abdomen. 22:02 The all that is if you want to strong lower back 22:04 you need to have a strong abdomen 22:06 or you also hear that if you having back problems 22:09 the closure you get your belly button 22:11 to your back bone. The better of your back 22:13 is going to be. Unfortunately what 22:16 happens as we get that flatness of the 22:18 back of men then they develop that curvature 22:20 out front and that's causing a constant 22:23 45 degree pull against the straight vertebral column 22:26 it just a recipe for disaster. 22:29 I called that Gotacity, I don't know even 22:31 what the word, but it works for me. 22:33 Alright, we gonna do little bit of abdominal work. 22:35 We gonna put our hands behind the back 22:37 and we gonna assume the laying down crunching 22:39 is difficult for you, so what you gonna do 22:42 is blow out and contract your abdomen. 22:46 Your abdomen only has a full range of motion, 22:48 so this is all the further when we go 22:50 and then come back up, contract the abdomen 22:54 and come forward. As you doing this you actually 22:58 pushing your lower back out 23:00 and you coming back up, blow out, contract, 23:06 back up, alright, keep going. So, in a sense 23:10 what you are doing is you are acting like 23:11 I am going to hit you really hard in the abdomen 23:13 and I am not going to do it, 23:14 but you want to keep that nice and tight 23:17 and that will give you the assimilation 23:18 of what we are looking for to allow pushing 23:21 lower back out, contract the abdomen down, 23:24 blow out, contract and up. 23:28 Even if you are pretty good in the abdominal 23:30 region if you do this properly you will still 23:33 feel those muscles working and you can actually 23:36 get a good training effect and for those 23:38 who haven't worked out a lot certainly 23:40 just doing something as simple as this will be 23:42 very beneficial for you, and yes, 23:45 you can do them from the floor if you want. 23:46 Make sure the knees are bend, in fact, 23:48 we should do feel those just we can make sure 23:51 you see how to do them properly. 23:55 Okay, in fact, Jonathan and Brittany 23:57 let's go ahead and lay down on your 23:58 back right now. Knees are bend we wanna 24:03 grab behind the neck because if you grab 24:06 behind the head you can pull on your head 24:09 and hurt the cervical vertebra, 24:11 so now what we gonna do is the hands behind 24:13 the head. We want lift the chin up as we crunch up, 24:15 so let's go ahead and do a crunch position, 24:17 come on up, very good and down and up. 24:21 Notice that the chin is going up they are blowing 24:24 out as you come forward. 24:25 You might not able to hear but I can. Okay, up 24:30 and that flange the abdominal wall. 24:32 There really is no advantage to trying to 24:34 extend the abdominal wall while you doing it 24:36 and that's what lot people do the belly toward 24:39 the backwards inhaling and crunching up 24:41 and their abdomen is in expanding position 24:43 while they doing it. If you want your abdomen 24:45 to be flatten then flatten as you do the crunch, 24:49 very good, you are looking good. 24:56 Okay, now hold that for in that position. 24:58 Now what I want you do is tip your pelvis up, 25:01 tip your pelvis up and then down, tip your pelvis up 25:05 and down, up and down, up and down, up and down, 25:13 5 more times, and down and up and down, 25:18 3 more times, and down and up and down 25:22 and up and down, very good. Alright, how you feel? 25:29 Good. How about you? I feel good. 25:32 You feel good, alright, that's what want to hear, 25:34 okay, you knew that, right. 25:37 To finish up our back training we just gonna 25:40 do some nice simple turns, turn gently, okay, 25:46 and turn again, and turn. I would not advise 25:53 you to side bend. People often times do the side 25:56 bend with weight, turn, and that's going to be 25:59 very difficult on your lower back. 26:01 What I see happen a lot is men when I do 26:05 in a abdominal machine, we are trying put on 26:07 as much weight as possible and that's really 26:10 contradictory to what they want. 26:12 They want to try flattened their abdominal, 26:14 get it tighter. We are not trying to do build it up 26:16 more unless you are looking to play lining 26:19 in the NFL, but do not put on the whole stack 26:23 weight just because you can move thinking 26:25 that's gonna reduce your abdomen that makes 26:27 no sense at all. Okay, turn, way over, 26:32 one more time, turn, and last one turn, 26:39 okay, very good. We've done. Thank you. 26:45 Back problem is not need to keep you from doing 26:47 things you want to do. Over 80 percent of lower back 26:50 problems are not cause by injury they cause 26:52 by lifestyle problems, posture problems, 26:56 weight distribution; muscular tightness and so on. 26:59 So, if you do simple exercises get your 27:01 hamstring flexibility good make sure your abductor 27:04 and adductor are strong and flexible. 27:06 Make sure you get a gluteus maximus developed, 27:08 get that abdomen coming in. 27:10 You will find your back will feel whole lot better. 27:13 Many people carrying about way too much weight 27:15 and carrying about an extra baggage will certainly 27:17 make a more difficult and as we go through 27:19 the program make sure you do it for right reason. 27:21 Don't do just to glorify yourself do it to 27:24 glorify God because he is the maker of all things 27:26 and he is the one who provide the healing 27:28 for you and if you claim the promises of this 27:30 scriptures then you make even more progress. 27:33 The one we claim here on Body and Spirit 27:35 all the time. It's Philippians 4:13, 27:37 which says, I can do all things through Christ 27:41 which strengthens me. Keep up your exercise 27:43 work be patient you will be amazed how good you feel. 27:46 Thank you for joining us. God bless you. 27:49 and we look forward to see you 27:50 next time on Body and Spirit. |
Revised 2014-12-17