Participants: Dick Nunez (Host), Mark Lenz
Series Code: BAS
Program Code: BAS000163A
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00:01 Many people are limited in their activities
00:02 because they have pain in their knees. 00:04 So much pain, they don't even want to try and exercise. 00:07 But there are things you can do to help yourself get better. 00:10 Stay tune and find out next on Body and Spirit. 00:43 I am Dick Nunez, 00:44 co-owner at Fit-In-15 personal training systems. 00:47 Welcome to Body and Spirit. 00:49 During my career, I have experienced lots of injuries, 00:52 probably the most traumatic one when I was 38 years old, 00:55 I went up and dunk the basketball 00:57 for the last time. 00:58 And when I landed, somebody had cut me under 01:00 and I landed very awkwardly with my right knee 01:03 going out to the side. 01:05 And so I thought to myself, I'm in a lot of trouble. 01:08 But yet I was able to get up and I walked it off, 01:10 and even though it hurt, I continue just to walk it off 01:13 until finally start getting better 01:15 to a point where I was able to resume playing basketball, 01:17 racquetball, squash, lifting weights 01:19 whatever I really wanted to do. 01:21 Years later, 01:22 while I was at the Black Hills Health and Education Center, 01:24 one of our doctors was as orthopedic surgeon. 01:27 I had him check my knee and he asked me, 01:29 do you ever severely traumatize your right knee? 01:32 And I said, well, if having your lower leg sticking out 01:34 at the 90 degree angle, counts in, yes. 01:37 And he goes, "You tore your ACL." 01:39 And I said, "Well, if I tore my ACL 01:41 why can I still walk?" 01:43 And he said, "Because of the muscles in your legs." 01:46 Over the years, I never have had my knee worked on, 01:48 maybe I should've but I didn't. 01:50 But I lived a fairly normal life 01:52 because of the strength I have in my legs, 01:54 and even though people may have gone through 01:55 some type of trauma on their knees, 01:58 lot of times they can reverse that 01:59 by simply getting into a good exercise program. 02:02 And so we're gonna talk about the knees, 02:04 while we do our workout program today. 02:06 And I believe we're ready to start 02:07 and helping me out today will be Mark. 02:10 And Mark actually has a little bit of a sore knee, 02:12 so that's gonna work really well for us. 02:13 And so I'm gonna sit down and join you. 02:15 We're gonna start going through a workout. 02:17 Now, even though we're gonna be focusing 02:20 on working on the knee, 02:21 we're also gonna be working the entire body. 02:24 So we got to do something for your chest, 02:25 so you weren't prepared for that? 02:28 That's okay, 'cause we're still gonna do it. 02:30 Okay, but we gonna start generally by warming up, 02:33 and so we're gonna just let your arms drop, 02:36 can just relax and then just bring him up 02:39 and then bring him back down, very simple, and up and down, 02:46 and just relax and up, stretch your back 02:50 and bring him back down, and back up, reach back, 02:54 then come back down, and one more time up and down. 03:00 So okay so far? Okay. 03:02 What we're gonna do now 03:03 is we're gonna squeeze your hands together. 03:05 Get your elbows up little higher, okay. 03:08 Now you want to push your hands strong together, 03:11 as just somebody is trying to pull them apart like that. 03:13 Okay, when you squeeze your hands tightly like that, 03:16 you should start to feel in your chest. 03:18 Okay, now what we wanna do is, 03:20 we wanna put some motion to that, 03:21 so we're gonna come out 03:23 and keep squeezing your hands together 03:25 as if again somebody is gonna try and pull your hands apart. 03:29 Okay, then you drop back in, and then you go back out, 03:34 squeezing it firmly the whole time. 03:37 Okay, bring it back in and then go back out. 03:42 Okay, keep squeezing tightly, we're gonna do it again. 03:46 And we're gonna go out, squeeze as hard as you can, 03:49 squeeze it. 03:51 See even grunting, that's good. 03:54 Okay, now back in, again back out. 03:58 And hold it tight. Okay, let's go and relax. 04:01 Now any time we work a muscle, we also want to stretch it out, 04:04 because fitness is composed of strength, flexibility 04:07 and cardiovascular conditioning. 04:09 So, since we just worked a muscle, 04:11 let's stretch it out, 04:12 so let just put our hands back behind your head 04:15 and then just stretch back. 04:20 Okay, and you hold the stretch for about, 04:22 for about 10 seconds. 04:24 And then just relax. Okay, no problem? 04:28 Everything about exercise what we wanna do 04:30 is we want to try and work all aspects of the body, 04:34 so we just did our chest area, 04:36 so now we wanna do something for our back. 04:38 And when you do back exercise, obviously it's lot easier 04:41 if you have some weight equipment to utilize, 04:43 well, we don't have that, 04:45 so we're gonna make do what we do have. 04:47 One of the things about Body and Spirit, 04:49 it's the program that anybody can do anywhere, 04:52 even if you're just sitting in a chair 04:53 like we're doing right now. 04:55 Good, okay. 04:56 So we're gonna reach up, 04:57 like about 45 degree angle like that, 04:59 then you gonna act like you're grabbing a hold of a bar. 05:02 Okay, so we're gonna be doing 05:03 is simulating a pull down exercise 05:05 by pulling down and pulling our elbows back 05:09 as far as we can into the chair, 05:10 contracting the muscles of our upper back 05:13 and then you gonna reach back up. 05:15 Okay, then you gonna come back down, 05:17 we're pulling our body down, and we're holding our chest up 05:22 and we're squeezing our back, and then we're back up again. 05:26 Okay, let's go again, down squeeze it back, 05:29 chest is up, and back out. 05:32 Anytime you exercise, you want your chest up, 05:35 there's little process in the bottom of your sternum 05:37 called the xiphoid process, 05:38 and if it's up as high as it can be, 05:40 you're in a proper biomechanical 05:42 positioned exercise. 05:43 Good job. Okay, squeeze back down. 05:49 And back up, and squeeze back down, 05:53 push the elbows into the chair, 05:55 so you can feel the muscles of your upper back contracting. 06:00 You have those muscle or the bones in your upper back 06:03 on the scapula. 06:05 Otherwise known as the shoulder blades, 06:07 and there are 16 different muscles 06:08 attaching on each side of your scapula. 06:11 So we want to keep those muscles in good working order, 06:14 and that keeps your shoulders working nicely 06:16 and it makes you feel good, and helps your posture. 06:20 And as people get older, 06:21 their postures tends to go south-- 06:25 along with gravity. 06:26 Okay, hold that tight, and reach back up 06:31 and then back down again. 06:34 You feeling that? Yes. 06:36 Okay, good. Feels good, doesn't it? 06:38 Yes. Good. 06:39 Okay, now we want to stretch that muscle, 06:42 so we're gonna bring our arm up over head like this. 06:44 Grab it with your other hand and pull your elbow across. 06:48 And I'm gonna go and get up 06:49 and make sure we're getting okay. 06:51 You want to probably bring it on the other side 06:52 of your head there, bring your head forth. 06:53 There you go. 06:56 And you want to stretch, 06:57 you want to feel stretching right through here. 06:58 All right. Yeah. Okay, feel that okay? 07:02 Okay, now let's go into the other side, okay. 07:08 Right, you don't want it overstretched, 07:09 you don't want to try and do it so hard 07:11 that it's gonna create some injury back in this area. 07:14 You just want to get nice gentle stretch. 07:17 Stretching is not supposed to be something 07:19 where you're looking to see 07:20 how much pain you can withstand, 07:22 you're just simply trying to stretch the muscle area. 07:24 Okay, going to relax. Okay. 07:28 Now, next area we're gonna work is gonna be the shoulder area. 07:32 So we're gonna get our arms like this about 90 degree bend. 07:36 Okay, bring it back, 07:37 your elbows back just a little bit more. 07:39 Okay, then we're just gonna simulate by raising up, 07:42 holding that and then coming back down. 07:45 And this is just stimulating a lot of raise. 07:48 And if you have some problems with this 07:51 as you're doing it at home, 07:52 you don't have to go all the way up 07:54 if it hurts too much. 07:56 You can simply go part way up, and then back down. 08:00 So you can always modify something, 08:02 so you are not causing yourself too much discomfort. 08:05 Okay, now once we come up here to the top, 08:07 we're trying to contract our deltoid muscles 08:09 or it's rear shoulders. 08:11 Okay, and we can give it a little more intensity 08:13 by just going down part way and then back up again. 08:17 And partway and back up. 08:21 Down part way, back up again. 08:24 Okay, now we're gonna all the way down, 08:26 we're gonna do little back up. 08:28 We're gonna go part way down, back up, partway down, 08:33 back up, hold it there, hold it there. 08:36 It's kind of like Simons says, you do what I say. 08:38 Get it back down, getting back up, hold it tight, 08:43 let's come down just partway, back up, down partway, 08:47 back up, tighten your shoulders. 08:51 Okay, now let it down. Okay and back up. 08:55 You starting to feel in your shoulders? 08:56 Oh, yeah. 08:58 Okay, back down, up, back down, up, 09:04 back down and we gonna go up and hold it. 09:07 Sometimes the main people do Body and Spirit 09:10 are the women of the family, 09:11 and the men will look at it and go, oh, that looks easy. 09:14 Yeah. And then she'll say "try it". 09:16 So you try it? 09:17 Then all suddenly they discover something, 09:18 it isn't quite easy as they thought. 09:20 No. 09:21 Like holding your arms in this position, 09:23 it can get little bit uncomfortable. 09:24 Yes, for how long? 09:26 Well, I haven't decided yet. Okay. 09:29 We're gonna hold it just a little bit longer. 09:30 Okay. 09:32 Let's see, We'll go, 09:33 let's see if you can do 30 more seconds. 09:34 How's that? Okay, that sounds good. 09:36 Okay, try and get your left arm up 09:38 just a little bit, there you go. 09:39 Okay. There you go. 09:41 And try and sit up nice and straight. 09:43 There you go. 09:44 Remember we want that xiphoid process up. 09:48 Now, the nice thing about this, Mark, 09:49 is when you put our arms down, it feels good. 09:51 That's right. 09:53 Okay, so we're down to about 12 seconds to go. 09:57 And we will put those arms down, 09:58 and we'll be able to relax that area. 10:03 And we're almost done. 10:05 Okay, and gently just bring him back down. 10:09 Didn't that feel good? Yeah. 10:11 Okay. 10:12 Now we gonna try and do something for our biceps, 10:15 while we're sitting on the chair here. 10:17 So we're gonna bring our arms down to our side like this, 10:20 and you want to make sure you have your palms up. 10:22 A biceps function is to curl your arm 10:25 and to supinate your wrist, which means turned it out. 10:27 Lot of times people tying to do their curling exercises 10:30 like this, 10:32 which work another muscle called the brachioradialis 10:33 which is another strong muscle 10:35 but they are not really gaining their biceps 10:36 as much if we want. 10:38 So we're gonna keep our palms up, 10:40 and we're just gonna curl our arms up like this 10:42 and contract your muscles hard, okay then back down, 10:46 and contract back up, again back down slowly. 10:52 We've to keep doing that motion. 10:56 When I was in my early 20s, 10:58 I was involved with bodybuilding 10:59 and during bodybuilding when you are preparing people 11:02 and you are doing the competitions, 11:05 you find yourself getting fatigue 11:06 just by doing the poses, 11:08 which gave me the idea 11:10 of doing things like this for Body and Spirit. 11:11 Yeah, go little slower. 11:13 When you come up, 11:14 you want to feel that contraction, 11:15 you want to try and contract every fiber in your arm 11:18 and then stretch a way back out. 11:21 And I realize that you would get pretty tired 11:24 by just doing contracting the muscle. 11:26 And so that's we're doing. 11:27 You're going out, you're stretching it out, 11:29 contract, so as you go down and come back up, 11:35 you want to isolate the arm, 11:36 so if I isolate my left arm every time I come up, 11:40 I want to feel the fibers working. 11:42 There should be no slack in that arm, 11:45 it should be tight the whole time. 11:48 Okay, so you are curling up, 11:49 you are flexing the muscle there. 11:51 The maximum contraction 11:52 and then you are taking it all the way back out again. 11:56 Okay, and by doing that, 11:58 you can start getting a training effect 12:00 even though we're not lifting the weights. 12:02 Now, obviously if you have some weights in your hands, 12:04 you gonna make it little bit more difficult. 12:07 But even still, you'll get some muscle toned, 12:10 you'll feel some improvement 12:12 just by doing simple flexing the muscle. 12:15 Now we gonna just flex it, we gonna hold it. 12:18 We will hold it tight there, hold it tight, 12:20 keep the palms up, in fact try 12:22 and turn the thumbs out a little bit if you can. 12:25 And flex the muscles hard as you can. 12:27 It might be muscles you haven't flexed in a while. 12:31 So you might surprise your wife, 12:33 next time you show her the biceps, 12:34 she's gonna be impressed. 12:35 Okay, and back down again. Okay, good. 12:38 Feel that? Yeah. 12:40 Okay, exercise is great things for making us feel good 12:44 after you go through workout, 12:46 may not be people's favorite thing to do 12:48 but after it's done they go, "I feel so much better." 12:50 Praise the Lord. 12:51 That's right, and that's how God made us, 12:53 God made us to do things and when we do that, 12:55 we get a feeling of wellbeing. 12:56 We get a feeling, 12:58 get the endorphin rush and so forth. 12:59 And so when you look at the Bibles, 13:01 it's very clear that we're supposed to do 13:03 or understand how take care of our body 13:05 and Paul makes it very clear. 13:06 In fact one of my favorite scriptures is 13:08 "I beat my body and make it my slave, 13:10 thereafter I preach on others, I myself should be a castaway." 13:13 And that's 1 Corinthians 9:27 13:14 where Paul is encouraging us to fight that good fight. 13:18 Okay, now we're gonna go the other direction. 13:20 We're gonna take our hands like this 13:22 and bring him up as much as you can, 13:25 and slowly we're gonna press down 13:27 and now what we're gonna be doing 13:28 is we're contracting the triceps, 13:31 which again is the opposite biceps. 13:32 Everything is got be in balance. 13:34 Okay, now when you do this, 13:36 when you want to go down as far as you can, 13:38 far as you can, contract the triceps, 13:41 back up, down slowly, 13:44 contract, back up, and down slowly, 13:49 and contract and up, and back down, 13:54 go down as far as you can, flex the triceps, 13:57 flex the back of the arms, so there you go. 13:59 Back up and now we're stretching the muscle 14:01 and now we're starting to contract it. 14:04 Use just a little bit of the time, 14:06 act like you've got hold of something 14:08 and you're going down, 14:09 and you're flexing those triceps at the bottom. 14:12 Triceps are the muscles on the back of your arms. 14:15 Biceps are in front. 14:17 That's the two headed muscle, 14:18 triceps are three headed muscle, 14:19 thus they got their name. 14:21 Okay, all the way back up, down slowly, contract, 14:25 contract, contract. 14:26 Okay, remember Simons says. Okay. 14:29 Way down, contract, hold that, back up. 14:33 Okay and down contract, contract, okay. 14:39 And back down, way down, hold that, good. 14:44 Okay, back up, back down, push it down 14:47 and now we're gonna hold it there at the bottom, 14:49 flex it is as hard as you can, we'll flex it for 10 seconds. 14:53 Flex, flex, 14:55 six, five, four, 14:58 three, two, one, relax. 15:03 Okay, now we're gonna stretch the area little bit, 15:05 we're gonna stretch the shoulder, 15:07 bring you arm across your body like that, 15:09 reach up with your other hand 15:11 and gently pull your elbow towards your body 15:16 and hold that. 15:21 Okay, so it should stretch in your shoulder. 15:25 Now relax, just put the other arm out, 15:28 bring it across your body, reach up with your other hand 15:32 and pull it towards you. 15:35 Gentle steady pull. 15:39 And this will help your shoulder range of motion. 15:44 And let's hold it for five more seconds. 15:48 Take a nice deep breath and just relax. 15:52 Okay, good. All right. 15:55 So your upper body feel better now? 15:57 Feels great. Feels great? Good. 15:59 Now we're gonna do is we're gonna start going 16:00 after those knees, 16:02 because that's why we're here to talk about. 16:03 So when we start to have knee problems, 16:06 a lot of times because people don't have a balance 16:09 of their quadricep muscles. 16:11 And the quadriceps, they have, there's four of them, 16:14 that's why they got the name quad. 16:16 But the vastus lateralis and the vastus medialis 16:19 are the two muscles that we're really dealing with here 16:21 and the vastus lateralis is on the outside of the body, 16:23 the medialis on the inside, and when you contract your leg, 16:28 if those muscles aren't balanced, 16:30 then it's gonna be pulling that kneecap 16:32 one side to another. 16:33 And if the kneecap is not tracking properly, 16:36 it starts to lead to a condition 16:38 called chondromalacia, 16:40 which is basically a roughness under the kneecap. 16:42 And by getting those muscles trained 16:44 or pulling back in the right direction, 16:45 we can start to have some, a good training effect, now... 16:49 I have my problem when I was climbing some steep stairs 16:53 and it sort of gave... 16:55 Okay-- 16:56 Like wanting to bend the wrong way-- 16:58 Okay, okay. 16:59 So you've somewhat hyperextended your knee. 17:01 Right. Okay. 17:02 Well, let's do some things 17:03 that might tighten that up a little bit. 17:05 I want you to put your leg out straight 17:06 and as you can do that, 17:07 you just gonna raise it up and down. 17:09 We're gonna do that 10 times. 17:11 Keep it totally straight, do it slowly 17:14 and what we gonna try and do is you gonna kind of 17:16 contract the muscles of your leg as you bring it up. 17:19 They gonna feel little bit in the hip flexors as well, 17:21 but that's okay. 17:23 Just keep it straight. 17:24 You can always do, also do this lying down. 17:27 Okay, now we're gonna do 17:28 is we're gonna bend that knee just slightly. 17:31 We gonna keep it the same bend the whole time 17:33 and we're gonna raise up again. 17:35 But we're not gonna change the angle of our knee, 17:37 it's still the same. 17:39 And we'll do that 10 times. 17:43 And this will start working 17:44 on the connective tissue of that area. 17:46 In fact if somebody isn't going to have a surgery, 17:49 they be better off, okay, go and relax. 17:52 Bend a little bit more. Okay, and let's go. 17:55 If somebody's gonna have a surgery, 17:57 they are still better off to do some like this, 17:59 'cause any doctor will tell you 18:01 that the stronger the muscles are going into the surgery, 18:04 the faster the recovery is. 18:06 That's good. Feeling that on your leg? 18:07 Yeah, right here. Yeah. 18:12 Okay and relax. And so simple too, right? 18:15 Right. Okay. 18:17 Now we gonna put the other leg out, 18:18 we got to stay balanced, so we're gonna bring it up. 18:22 Control, keep it slow. 18:25 You want to contract the leg each time. 18:28 Focus on the quadriceps, 18:29 in fact lot of times I tell people, 18:31 just to put your hands there 18:33 and you can feel those muscles working. 18:35 Right. 18:38 Okay. Bend the knee slightly. We gonna do ten of those. 18:48 Try and keep the same bend the whole time, 18:50 it's very important. 18:51 Just act like that's locked in, there's a hinge there. 18:57 Okay, and then bend it little bit more. 19:01 Now we're going to do it again. 19:03 And for those at home, 19:04 if your leg starts to burn too much, 19:06 you can rest for a moment. 19:12 And three more. 19:16 Good. Okay. That feel all right? 19:19 Great. Okay. 19:21 Now we're gonna do, 19:22 is we're gonna try and work the other area of it, 19:24 in a similar way, we're gonna do the hamstring. 19:27 You want to put your heel on the ground like that, 19:29 I have to support little bit. 19:31 And what I want you to do is try and push your heel down 19:33 as much as you can 19:35 and you should feel it contracting back there 19:36 in the back of your leg now. 19:39 Okay, one of the things it happens 19:40 when you do hyperextension to knee, 19:43 the bursal sac back there becomes inflamed 19:45 because of the fact that you've hyperextended it 19:48 and it will cause swelling back there 19:50 and pain back there. 19:51 And that's just the body's way of saying don't move it. 19:54 Okay, but there comes a point where we do want to try 19:55 and bring that motion back. 19:57 Okay. Now we're gonna bend our foot. 19:59 Put your foot on the ground 20:00 and again you're acting like you are trying to slide it back 20:03 and contracting the muscle back there. 20:06 And that's God's way of saying is take it easy, 20:08 don't, don't overdo it. 20:10 But there it does come a point 20:11 where we need to start exercising in the area. 20:14 And by doing it as simple as possible 20:16 we're much better off, 20:18 and by doing that you increase circulation of the area, 20:21 take out byproducts. 20:23 And you start making that muscle heal 20:25 or that joint here faster, okay. 20:27 Just gonna relax. 20:29 Okay, we gonna switch the other side. 20:33 Okay, dig that heel in and contract the hamstring. 20:37 What happens when we get a frozen joint, 20:39 we're not getting good circulation anymore. 20:41 Fresh oxygenated blood is not coming in, 20:43 nutrients aren't coming in, 20:45 it's not getting its rid of its waste byproducts 20:47 and so it's not healing the way it supposed to. 20:49 That's why a lot people go to a chiropractor 20:51 or a massage therapist 20:53 and also and they get a adjustment or manipulation 20:55 and now that joint is getting an exchange of fluid, 20:58 and then it can start to heal. 20:59 Okay. 21:00 Now let's put that foot flat on the ground 21:02 and again we are pulling back. 21:05 Okay, and you are feeling the hamstring 21:06 do the contracting there. 21:08 Right. Okay. 21:11 And we gonna hold that for about 10 seconds. 21:16 Okay, and we are good. 21:18 Now, what we are gonna do 21:20 is we 're gonna sit forward in our chair, 21:22 then we gonna bring our heels back as much as we can. 21:27 Okay, and then you gonna and put your hands on your, 21:30 on the front here, and we're gonna just got to push way up 21:32 on our toes. 21:33 And then we're gonna go way down. 21:35 Now this is working in the lower leg, 21:38 but still the body is designed to work in harmony. 21:44 That's how we are created, and so when we work something, 21:46 we want everything strong. 21:48 So this is gonna work on the lower legs, 21:50 the anterior tibialis, 21:51 the gastrocnemius which is your calves. 21:54 And strengthening those up 21:56 will also give you good stability, 21:58 so way up high and then back down. 22:01 And when you go up, 22:03 you want to feel those calf muscles contract 22:04 as much as possible, 22:06 then down and stretch back way up high, 22:09 back down, way up high back down, 22:14 as high as you can go, way up on the toes, back down. 22:18 Way up on the toes and down. 22:22 Way up, down, way up-- 22:25 Cannot touch your heels when you come back down? 22:27 You should. I can't. 22:31 I'm trying, I see you're doing it, 22:32 and I'm trying, come on. 22:40 Okay, way up high, back down, way up high. 22:45 Yeah, you always want to get as much range of motions 22:47 you can, so if you are getting on the floor, 22:49 then that's great. 22:51 Now I have to keep working on that. 22:55 Okay, way up high back down. 22:59 Way up high back down. Way up high. 23:03 Okay, we gonna do it one more time, 23:05 we'll go up and hold it there. 23:06 Hold it tight, hold it, hold it. 23:12 Okay. 23:13 Now, we're gonna do is we gonna stand up for a moment. 23:16 And I want you to get your feet apart. 23:19 And what we're gonna do 23:21 is we just do a very partial squad. 23:23 Because you talk about knee injuries, 23:25 we're not gonna go deep down, 23:27 because that's gonna cause some issues. 23:29 But while we start working towards 23:31 getting a good range of motion 23:34 because we have not just our legs, 23:36 but we also have our hips that come into play 23:39 when it comes to moving our leg, 23:41 you know, the quadriceps extend the knee 23:44 and the gluteus maximus muscles extend the hip. 23:47 And those are the things that work 23:48 to getting you out of the chair, 23:50 moving, walking, running whatever. 23:52 And often times men are very resistant 23:55 to training their gluteus maximus muscles. 23:58 And lot of times women complained 23:59 that my husband has no bottom. 24:01 They says somebody let their air 24:03 out of the each cheek or something happened 24:05 and they don't have anymore, 24:06 but those muscles need to be exercised 24:08 just like anything else. 24:09 So we want to start stimulating that little bit, 24:11 but we want to do it properly. 24:13 We are going to have our feet apart 24:14 just a little wider in shoulder width. 24:16 Turn your toes out just slightly. 24:18 And now what we gonna do 24:19 is we gonna come down just a little bit. 24:21 Keep your chest up, push your hips back 24:24 and just hold it there, okay. 24:26 Now come back up. Is that okay? 24:28 Yeah. Okay. 24:30 Now I want you to look straight ahead. 24:31 Okay, do it again, push your hips back, 24:33 bend over to the waist. 24:35 There you go. 24:36 And we want to keep the knees over the foot, chest up, 24:41 push your back side out little bit more. 24:44 Yeah, there we go. Ah, voila. 24:47 The masterpiece is there. Okay, hold it. 24:51 Okay, we're doing it all right there? 24:52 Yeah. 24:54 Get back up again and down, 24:57 and hold that, hold tight, back up. 25:03 Okay, now we gonna go down and we gonna hold it. 25:06 Okay, down and hold. 25:08 Hold that there. 25:11 Okay, we gonna hold that for another 20 seconds. 25:16 You okay with that? Yeah. 25:18 Okay, chest up a little more. 25:20 Take some deep breaths as you do it. 25:22 We want to make sure you get good exchange of air. 25:25 Proper breathing is important part of exercise as well. 25:30 Looking good. Okay, we got 10 seconds to go. 25:33 You feeling it through here? Oh, yeah. 25:35 Okay. 25:37 Five, four, three, 25:40 two, one, that look good. 25:43 Ah, great. 25:45 Feels good. Yeah. Feel good. 25:47 You know what? We're almost done. 25:48 Praise the Lord. 25:51 Okay, what we're gonna do now 25:53 is put our hands behind our back. 25:54 And I want you to just contract your abdomen like this, okay? 25:57 You gonna be just be up 25:59 and then you're gonna contract like that. 26:01 Okay, so you try and suck it in and contract out. 26:05 Okay, now from this position, we're gonna bend over 26:09 and then we gonna come back up to that position 26:11 and now we gonna lay back. 26:14 And we gonna contract the abdomen, 26:16 bend over, gonna come up. 26:20 We gonna lay back. 26:22 We gonna contract, 26:25 over, up and back. 26:30 Contract, over, up and back. 26:37 Good. 26:38 Okay, you can now go and have a seat, 26:40 and I will go and close the show. 26:45 Okay. 26:47 Whenever we're dealing with any type of injury 26:50 or to a joint. 26:51 A joint is simply a bone coming to bone attached by ligament. 26:56 And when the ligaments are-- 27:00 When the muscles of that area are starting to have problems, 27:03 that joint will take more stress. 27:05 But if we strengthen the muscles around any joint 27:08 is gonna make it strong, whatever joint it is, 27:11 whether it's in the shoulders, 27:12 in the elbows what you have, even in your wrist. 27:16 You know, lot of times people talk about 27:18 having big hands, small hands whatever, 27:19 but the strength isn't in the hand, 27:22 it's in the forearms that's squeezing that. 27:24 And the stronger the forearms are, 27:26 the stronger the hands gonna be as well. 27:29 Whenever we talk about exercise, 27:30 I always encourage people to do it for the right reason. 27:33 As we talked on the program, 27:34 the Bible encourages us to keep our bodies healthy. 27:37 The Apostle Paul especially talks about exercising, 27:41 fighting the good fight and so forth. 27:42 And we want to use one of the quotes of Apostle Paul 27:45 and something I use all the time 27:47 whenever I've done Body & Sprit show. 27:49 And that is the scripture of Philippians 4:13 which says, 27:54 "I can do all things through Christ 27:56 which strengthens me." 27:58 Do it for the right reason. 27:59 Stay steady and you'll find great things happening. 28:02 And God will bless your humble efforts. 28:04 Thank you for joining us. 28:05 We'll see you next time on Body & Spirit. |
Revised 2016-05-23