Body and Spirit (New)

Oh My Aching Feet

Three Angels Broadcasting Network

Program transcript

Participants: Jeanie Weaver (Host), Tim Tiernan, Wendy Mitchell

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Series Code: NBAS

Program Code: NBAS000013


00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health.
00:05 Be sure to consult your physician
00:07 before beginning any exercise program.
00:11 Hi, there welcome to Body and Spirit.
00:13 This is Jeanie McDonald Weaver,
00:15 helping you today on all my aching feet.
00:19 Moves to relieve the pain in those feet.
00:43 Welcome, I'm glad that you're with us today
00:45 because we're gonna deal with your aching feet.
00:49 Just take your shoes off and sit down because we're gonna
00:52 deal with some issues to help you with those problems.
00:57 There's a lot of us out there that have aching feet.
01:00 I've Tim, that's gonna be working with us today
01:03 and Wendy and we're so glad you're here.
01:07 I've somebody with Plantar Fasciitis here.
01:10 I know I've my own feet issues,
01:12 I think I've a neuroma from years past.
01:16 And how's your feet Wendy? Pretty good.
01:19 Flat. Wendy thinks she has flat feet.
01:22 So, I know there's a lot of feet problems out there.
01:24 Every time I do a health camp that I do every year,
01:29 the biggest complaint is feet problems.
01:32 First of all you must start warming up your feet.
01:35 And we're gonna warm them up even seated here today.
01:38 Because if your feet are hurting you,
01:40 you're not gonna stand up and do much of anything.
01:43 So, have a seat and just bring your heels out
01:48 and then go to a toe point. And bring the heels out.
01:52 So we're warming them up. Toe point.
01:55 There's a lot's of reasons for heel problems.
01:57 The biggest reason, you have some genetic factors absolutely,
02:02 you have injuries but we choose our shoes not very well.
02:08 You need to have a wide enough toe box,
02:10 you need to have a closed in shoe
02:12 to have the best support. If you're constantly gripping,
02:17 if you're a women and you wear open heeled shoes
02:21 and you wear sandals and you wear heels over two inches.
02:26 You're going to have a lot more stress in your feet,
02:30 because your toes are constantly grabbing to keep your shoes on.
02:36 That creates muscle imbalances in your feet actually, okay.
02:41 And I'm gonna turn out and turn out.
02:43 And our text for today that I'm gonna come back
02:45 to the toe and then I'm gonna turn out and turn out.
02:49 And I'm gonna do that a couple of times come back, back,
02:52 I'm gonna turn out and turn out. So, I'm sitting up on my chair
02:55 and you'll see, everybody, Wendy and Tim are sitting up
02:58 on their chair and they come out and they out.
03:01 And you wanna continue just to warm knees up.
03:05 Once you've done this then you're gonna
03:08 be leaning into your elbows into your quads, okay.
03:14 And I'm up on my toes and then I'm gonna
03:16 push my heels down. I'm gonna push them down
03:21 so that I feel a little stretch back here, okay.
03:25 So, I'm gonna come up and you'll see I'm on my elbow's
03:29 and I'm pushing into my legs and my toes are up,
03:33 Wendy's toes are up but her hands are up here
03:35 because she is not being able
03:37 to bend quite as far, that's fine.
03:39 Just keep your back extended
03:40 and push your heels down almost to flat.
03:44 And if you're saying to yourself I can't get them down
03:47 that's very normal, okay, very normal just keep pushing
03:51 just a little bit, all right. Then you come back up.
03:55 So I'm doing actually a calf pump seated.
03:59 So, if you have feet problems and they're hurting,
04:03 the chances are you're not gonna wanna stand up
04:06 and do a calf pump against the wall.
04:08 So, we're doing it right here so I'm going up to my toes
04:12 and then I'm pushing my heels down.
04:15 And I'm trying to get them down and I'm gonna hold them
04:19 at the bottom right here as I'm pushing
04:21 in and I'm feeling a stretch right through here
04:24 as that's what you got them? It seems like one
04:26 is even more so then the other but that's the...
04:27 Because of your Plantar Fasciitis issues
04:32 is it the Plantar Fasciitis or the other one?
04:34 It's the one, that's the one
04:35 that seems to be tight more.
04:36 Yes, because you got that tightness.
04:38 So, Plantar Fasciitis is a condition
04:40 where when you take your first step in the morning
04:44 it's whole painful in your heel.
04:47 That's classic for Plantar Fasciitis okay.
04:50 So, you wanna gently stretch it. So, right now see
04:55 I'm not stretching them, they're doing it, okay.
04:58 So, as you're pushing down and see its taking a little time
05:02 we did this, we did this up and down with no pressure.
05:06 We did this, we warmed up
05:10 like this and then we had our toes up.
05:14 Then we leaned and then we pushed our heels down.
05:19 Okay and they're stretching back here in the Achilles
05:22 and its going all the way down into the heel,
05:25 down into that Soleus up. In the back part of the leg
05:29 all the way down into that Plantar Fasciitis.
05:32 Okay, so what, that might take a little while to stretch that.
05:35 So you're spinning it back here,
05:37 that's where you wanna be stretching it okay.
05:40 So, now after we warmed that up we've done some calf pumps
05:43 and do as many as you feel that you need to,
05:46 pressure and you can use your arm pressure
05:48 see that works fine. Or I could even put weights here
05:52 and do that push weights up like that, put like that.
05:57 So, now we're gonna start talking directly about the foot.
06:00 And before we stand up there's two exercises
06:02 you're gonna do standing up today and it has to do
06:04 with making a dome with your foot.
06:07 So this would be your heel, this will be your toe's
06:09 you're gonna bring those toes up like that.
06:11 And then you gonna bring it down like that and really splayed
06:14 it out with the toes and the feet,
06:16 the mid-foot and the back foot is gonna be down okay.
06:20 Seriously if you guys at home have some problems
06:23 with your feet and your, do this program
06:26 it will help you, it will really, really help you.
06:30 If you're looking on the camera right now on TV,
06:35 see these little things, it could be a tennis ball,
06:38 it could be a golf ball.
06:40 Now, golf ball is gonna be pretty hard okay.
06:43 So if have really tender feet you might wanna do,
06:46 like a tennis ball this is a little bit
06:48 of a smaller tennis ball. Because it's a dog's toy,
06:53 that you can throw for a little dog,
06:56 I'm gonna use that to roll and massage my foot.
06:59 And I'm gonna start at the mid- foot
07:03 and I'm gonna put that ball right in the mid-foot
07:05 and then I'm gonna press just gently
07:07 because I'm not gonna do the hard press yet.
07:09 Now, I'm rolling it around. How is that feeling?
07:12 Good. Okay, you're not pushing too hard.
07:15 I'm rolling from the mid-foot all the way to the back
07:18 and I'm going right underneath the arch.
07:22 So, I'm putting that ball right there at the mid-foot
07:25 pressing gently and then pushing it until I get to my heel.
07:29 Then I'm gonna go back up,
07:31 I'm gonna do that may be about six times.
07:35 All right, just to get that all kind of warmed up
07:39 and get the feet muscles and ligaments.
07:42 You have 26 bones in the feet,
07:46 you've 107 ligaments and you've 19 muscles.
07:51 So, it's very normal to have discomfort in your feet,
07:54 if you don't take care of them.
07:56 You need to exercise your foot and stretch it and strengthen it
08:00 just like any other part of your body only we never do.
08:04 We just clock down on them all day long, right.
08:08 Okay, now I'm gonna push it over and we'll start at the mid-foot
08:13 and I'm gonna roll from the mid-foot
08:14 right to the arch, to the heel.
08:17 So, as you're pushing you wanna keep remembering
08:22 that any kind of bending that you're doing,
08:25 you're bending from the hip hunch forward and back.
08:29 So, that as you're sitting and you're doing this work
08:31 with your feet you still don't wanna
08:33 lose it in your back, okay.
08:37 And you don't wanna hurt your back
08:39 by arching or flexing your back.
08:42 Big breath, so I'm coming forward
08:45 I put a little pressure, how you doing?
08:47 You bring it back and push it, feeling a little bit,
08:49 a little bit of pressure not a whole bunch.
08:52 We're gonna do the whole bunch in a little bit right?
08:54 Okay. Right. Okay, so you wanna all way back
08:56 to that heel, you want to feel that gentle pressure.
08:58 Now, when you come up there to the forefront,
09:00 you wanna go side to side with it.
09:02 You wanna really push and if somebody
09:04 with Plantar Fasciitis when it gets back to the back
09:07 you wanna push a little harder, okay.
09:09 So this is a very good thing to learn and to have around.
09:13 It could be a racket ball is little bit too squishy.
09:17 You need a pretty firm tennis ball
09:19 or even a golf ball to make, because wanna really
09:23 push pretty hard at some point.
09:25 Okay, so I'm gonna leave that there,
09:27 we're gonna get to the hard pushing in just a minute.
09:29 So, now we're gonna stand up, there's only two moves
09:31 that you do standing up and the reason you do
09:33 standing up is because you wanna put
09:36 your whole body pressure into this move okay.
09:39 So, we're gonna stand up, I'm gonna keep one foot in place
09:44 and I'm just gonna put the other foot out in front.
09:47 Get my little ball all the way,
09:49 I'll put a little foot right in front,
09:50 so you're standing here just like normal.
09:53 You tummy is what? Tight. Tight, see she is trying.
09:58 Did you talk to her Tim? I did actually talk to her, yes.
10:01 Good. Okay, so now I'm gonna just step forward see that?
10:06 So, where is your weight Wendy, is it in the front foot
10:09 or the back foot? In the back foot,
10:12 so I wanna actually be able to wiggle this foot up here
10:16 and put the weight in the back foot. Got it?
10:19 so now what I'm gonna do is I'm gonna put my heel down
10:22 and I'm gonna curl my foot up and I'm gonna make a dome.
10:27 So, this is called the foot dome.
10:29 So you wanna make a dome, so that you can actually
10:31 try to get a little toy underneath that foot.
10:35 See if I can get it under there, can I, yeah make that really
10:39 curled up so that I can actually get it under here.
10:42 Yeah, you want to put little more pressure here
10:44 so that you can pull that curls under.
10:46 It's hard, yeah you got it? I do got it. Yes.
10:49 Okay, so you gonna make a foot dome,
10:51 you gonna hold it right there. Your pressure is back here
10:53 and you're holding that foot dome.
10:55 As a matter of fact your feet are coming under
10:57 so much that you might feel a little cramping
11:01 start right under the foot. Have you got it? Yeah.
11:04 Yeah, and you told it and you count to ten.
11:07 And start to feel that a little cramping
11:08 and then you come back, okay.
11:11 Take a breath, now you put most of your weight
11:14 in the back right, so you just kind of recover.
11:18 Now I'm gonna stay down with that other foot
11:21 we're switching feet. Now, I'm gonna put
11:23 the other foot out here and I wanna put my weight
11:26 in the back foot so make sure you shift it back there.
11:30 Now I'm gonna put the heel down and I'm gonna
11:32 hold my toes under and make it dome.
11:35 With my feet and I'm gonna under, yeah,
11:39 under on mine for sure I'm pointing under
11:42 and I almost am feeling a little crampy under that foot,
11:45 that if you can hold on and just put
11:48 that and don't let it get a real bad cramp.
11:50 Of course push it out it as it is,
11:52 but try to keep it in there because
11:53 this is a foot builder all right
11:58 and it might feel a little, a little crampy at first.
12:02 Here you count to ten and then you bring it back.
12:06 Okay, and roll that out. So, you got your foot dome.
12:11 Now you gonna do is the arch builder
12:15 and you want your heel and the mid-foot on the ground.
12:21 Okay, both feet the heel and the Mid-foot on the ground
12:26 and you wanna bring those toes up and splay them open.
12:30 Okay, just like that, so I've got my mid-foot on the ground,
12:35 let me step up here a little bit so you can see.
12:39 I got my mid-foot and my heel on the ground.
12:43 I'm bringing my feet, my toes up
12:46 and I'm opening them as wide as I can.
12:48 Really opening them and I'm gonna hold
12:50 that and gonna release. I'm gonna do it ten times.
12:54 How are our knees? Knees are soft, good question,
12:56 knees are always a little bit soft.
12:58 You don't wanna lock your legs out okay.
13:02 Okay you're ready,
13:03 so you're on your heel you're on your mid-foot.
13:06 Now, you're going to splay those toes,
13:08 open wide really pushing open, open up, open up, open up.
13:14 Are you counting, open up,
13:16 I hope you're doing this at home.
13:18 Don't just watch us do this do it with us,
13:20 it will help your feet.
13:22 And then you know if you think you're,
13:25 if you have any question or something about
13:26 it you know we'll help answer that,
13:28 but mid-foot, heel, open those toes.
13:32 This is our third one, open them out really open them.
13:36 And you can rotate these two from the dome to this one, okay.
13:42 From the dome to this one, then you have to shift
13:44 your weight and then you gonna bring him back down.
13:47 Big breath let them down. Okay so wanna get to it,
13:51 you can do ten of these and you wanna count.
13:54 You bring it up just count to about five
13:57 this when you don't hold like the dome.
13:58 While dome you hold to count to ten this one
14:00 you wanna do about five to ten.
14:02 Okay you release, now you gonna come up again.
14:05 So I'm on my heel, I'm on my mid-foot
14:08 and my toes are open wide. Okay really up
14:11 and open wide and then drop them down.
14:13 Big breath, stomachs tight, here we go.
14:17 Push right there, right there
14:20 toes are up and wide, pushing, pushing, pushing.
14:24 We've a great text for today, the text is Romans 10:15
14:30 how beautiful are the feet of the messengers
14:33 who announce the good news. So, if you want your feet
14:36 to feel good and be beautiful so you can take a good news.
14:39 You gonna work on it a little bit right?
14:41 Right, Wendy?
14:42 Okay, so now the rest time we're all gonna be sit down.
14:47 Now, we worked really hard up
14:50 and into the dome, up and into the dome.
14:52 And we've used our body weight on that and if you get
14:56 to where you can do ten count and up to ten of those
15:01 then you're gonna be working your feet pretty hard, okay.
15:04 So, now I'm gonna get my little ball again
15:06 and I'm gonna place it right at the mid-foot,
15:11 right there, okay. Because this is where,
15:15 this is classic area for Neuromus.
15:19 And Neuromus typically happen
15:22 it's in trapping some nerves in there.
15:24 And if you can gently carefully help to open
15:28 up those spaces by some good pressure massage.
15:32 Okay now, now I'm not gonna roll it down.
15:33 Now, I'm gonna press, I'm gonna really put
15:36 it right there and I'm gonna press down
15:38 really hard until I feel in that, pushing.
15:41 So, now you can put all your pressure
15:42 right into that, you're doing really good, okay.
15:46 I'm gonna moving it back just a little bit,
15:48 so that it's right where that Neuroma might be.
15:50 Now, you wanna push that down hard and that should
15:53 feel like I'm digging my thumb right into you.
15:56 And you're putting the pressure on, okay.
15:59 So, pushing down pretty hard right behind that mid-foot,
16:04 okay then you count to ten
16:06 then you do the other side, okay.
16:09 Then you take it over to your other foot
16:11 find that mid-foot or if and it's good to do both,
16:17 both feet even though I tend to have a Neuroma
16:20 on one foot and that's almost...
16:22 Jeanie what is that Neuroma mean?
16:24 What is that mean?
16:25 Neuroma is an inflamed nerve bundle.
16:28 And it gets right in between, it's usually between one,
16:35 two or three of the toes okay.
16:37 It causes pain or numbness what is this..?
16:39 Lot's of pain and your foot even knows goes numb.
16:42 Anybody with Neuroma knows.
16:45 And the biggest thing that you have to do
16:46 to treat it non-surgically is have a wide toe box.
16:51 So that you, you don't get cramped into your shoe.
16:55 Okay, so now it's right behind and I'm pushing hard.
16:58 Do you pushing hard Wendy, you feeling it? Yeah.
17:00 Just like I got my thumb digging in,
17:02 only you're doing it right? Yeah, you're doing it sometime
17:06 it's so painful that if somebody thinks they're helping
17:08 you and they pushed you hard it's so painful.
17:11 So, you're doing this, see this is great.
17:13 You add the pressure, you wanna hold
17:15 that pressure down about 10, 15,
17:17 may be even 30 seconds, then you back off.
17:20 Now I'm not gonna take the time now to do
17:22 it because we got some other ones to do.
17:25 But you take that ball same thing put
17:27 it where that Plantar Fasciitis pain right in there
17:31 and you push and you couple that with,
17:36 you can even have it a cup of ice
17:39 that you have and push and roll,
17:42 immediate pain relief if you do that.
17:45 Now, then I'm just gonna take, I'm gonna lean back
17:48 okay I'm gonna tightening so they don't hurt my back.
17:51 I'm gonna scoop my rear in down a little bit
17:54 because I'm gonna bring my leg up.
17:55 Pain for some people it might be hard for you too.
17:59 Pull your leg up that far and if that's the case
18:03 put your leg on a lower bench or on a bed or whatever.
18:07 But you wanna bring it up
18:08 so that you can grab your toes, okay.
18:12 And you gonna grab your toes and you're going to do
18:15 a curl with them but you gonna do an opening with them.
18:18 So, I'm stretching them back. So now that I've done pressure
18:22 with the ball and with my body weight.
18:24 Now, I'm gonna take and I'm gonna push
18:26 my big toe back, I'm gonna push
18:28 my middle toe back, I heard a snap right then.
18:32 I'm gonna push the next toe another snap,
18:35 I'm gonna push the next toe and then I'm gonna push
18:39 my little toe, I'm doing them singularly by themselves.
18:43 I'm pushing them back and every time
18:44 you push back you're gonna feel a stretch,
18:46 a stretch, a stretch, a stretch, every time.
18:49 Then you gonna grab the whole thing and pull back.
18:55 So, you should have pretty good pressure
18:56 even your big toe there, grab that big toe
18:58 the whole thing and pull them back so,
19:00 that the big toe coming back too.
19:02 And you're gonna hold it back, count to ten.
19:04 Then you take it and you gonna go the opposite way.
19:07 So now I'm gonna push one toe down,
19:10 second toe down, third toe down, fourth toe down,
19:15 every time I'm pushing it I'm feeling stretching
19:18 all the way up into the tibialis all way
19:20 up here into my shin area. And push, got it?
19:25 Are you pushing out there? Yeah.
19:27 Push in. Now you take your whole hand and push
19:31 that toe under and leg of that ankle and push it.
19:36 Okay, you should be pushing that whole ankle down yeah,
19:39 and you're feeling a stretch all the way here
19:41 and you'll even feel a little bit of a cramping under here.
19:46 So, pushing, pushing, pushing, pushing, pushing,
19:49 and you're feeling the stretch
19:50 all the way up into the tibialis.
19:51 So, you're letting that ankle go, okay.
19:53 Then you gonna release just like that, now I'm gonna,
19:58 I'm gonna go ahead and do the rest of the program
20:00 on this leg and they were gonna do
20:02 the other one, for a time frame.
20:04 So, I'm gonna bring the leg here and if that's okay for you,
20:07 you're gonna put your hand right underneath your knee.
20:11 So, you're gonna grab it right underneath
20:12 your knee just like that okay.
20:15 And if, you can do this laying down,
20:16 we're just doing it seated to help
20:19 you so that you can do the whole thing seated.
20:20 So, first you're gonna do flex back so you're gonna pull
20:24 that toe back so you're feeling it in your calf.
20:26 Is that right? Calf and hamstring.
20:28 Yeah, calf and hamstring and then you gonna turn your toe
20:32 to the side and you're gonna feel that stretch move.
20:37 Big time got it. Now, you're gonna come back
20:41 see I'm pulling it back, I'm flexing it.
20:44 Okay now I'm gonna turn and go outside with it,
20:48 see how I'm pulling it back and that is gonna open
20:52 up where this real nerve comes it starts right back your,
20:56 in the back your calf and it goes down here.
20:58 And if you've had a painful ankle
21:01 from a turned ankle previous injury
21:04 you do the stretch it really helps
21:06 to loosen that its real nerve up.
21:10 Okay, so pull the toe back in a flexion and then you turn
21:13 it and pull it hard back, pull it back that way, okay.
21:19 So you flex it so you'll feel stretch
21:24 then you gonna go one, see that, and you go,
21:28 like you gonna kick the corner there.
21:29 And it should come right into there,
21:32 that's where the real nerve is and then you come back,
21:35 you flex it back then you turn.
21:39 Did you feel the move right into there?
21:42 Right, that's where we want. Okay, then you comeback down,
21:47 all right? How is it doing? Good, pretty good.
21:49 All right so just pull it, tab, point tab.
21:53 You're ready? So, I'm gonna sit
21:56 to the edge of my, sit to the edge of my chair
22:01 and I'm gonna lean back, I'm gonna bring my leg up
22:05 and even doing this... Are we doing the other leg now?
22:08 We're doing the other leg now good question?
22:10 Doing the other leg and even doing this you may feel
22:13 some pressure and stretching right here in your hip.
22:18 That's very good, that's normal, that's fine.
22:23 Let us stretch and grab my toe down here and I'm gonna start
22:27 with that big toe I gonna pull it back.
22:31 Second toe pull it back and just let this,
22:34 you can let this just drop
22:35 because you wanna stretch there anyway.
22:37 Then you take and stretch the third toe,
22:41 then you take and stretch the fourth toe and the fifth toe
22:45 and you're giving the pretty good pull
22:48 because you should be feeling that stretch.
22:50 Then you take the whole thing stretch, pull,
22:54 you should be feeling it right under that foot
22:56 all the way up in here and here in the side, okay.
23:00 Then you bring it back and you take
23:03 and you put it down, you're gonna stretch
23:05 that first toe down, second toe down,
23:10 third toe down and by the time you're getting
23:13 to the fourth and fifth toe you should be feeling
23:15 this and dropping your ankle forward
23:18 so you're stretching in this front,
23:21 very painful tibialis anterior.
23:23 If you walk till it's too quick or you run
23:28 and accelerated your pace too quickly.
23:31 You get, people think they have Shin splints
23:34 many times it's a sore tibialis anterior.
23:37 And they need to stretch it
23:39 and this is one of the best way to stretch it.
23:41 See I've got bow all my toes now,
23:43 pull down I've released my ankle
23:45 and it's pulling, pulling down excellent.
23:48 You're feeling it right here, right that's what you want.
23:52 You wanna really hang on to it 30 seconds.
23:55 You can do it twice for 30 seconds,
23:56 how much ever time you want to for 30 seconds
23:58 you bring it back up excellent.
24:02 Take a big deep breath, doing good,
24:05 yeah, bring that back up.
24:07 Okay, so we're gonna bring the leg up now and again
24:10 we could lay down and do this if it's easier.
24:12 You can lay down its very hard for some people to come up
24:15 very high, which you just wanna grab it behind.
24:18 Just right behind that knee, just a little bit lower
24:24 and so you're gonna come right there,
24:26 you gonna flex back hard, point flexes
24:30 see that Plantarflexion, dorsiflexion.
24:33 So, here we go right back like that and then I'm gonna turn
24:37 to the side and pull that, right down through
24:42 that ankle and right down through that calf right there.
24:44 And I'm gonna come back, flex it back and then crank
24:49 it to the side when it in a flex position, okay.
24:52 So are you okay with this? Yeah, I'm okay with that.
24:55 Have you got it back, are you feeling stretch here?
24:57 Yeah. Okay, you should feel the stretch here.
24:59 Flex and then crank it. Yeah. Got it? I got it.
25:04 So, have you turned your ankles before?
25:05 No, not that one and its paining.
25:07 So, right down through here right? Right.
25:09 Then you come back to normal you gonna flex
25:12 and then crank it. Got it? Yeah.
25:15 Right down through there. Got it. How you doing?
25:20 Flex it back and then come this way with it.
25:23 Yes, yes, just like that okay bring it back, good, good, good.
25:30 Okay, back down. I'm gonna get my little ball
25:33 again and here's what we gonna do.
25:37 Now you're going to do a little game
25:40 of catch with my ball, you got it?
25:43 Her ball got away from her. Ah, Wendy.
25:45 Okay so now I'm just gonna do this I'm gonna use
25:48 my toes to just go back and forth with that.
25:52 And I'm gonna curl my toes side ways
25:55 and I'm gonna create a sea with my feet
25:59 as I pack this back and forth.
26:01 Because I'm wanna pad it with the underneath of my foot,
26:04 don't kick it like a soccer ball with the side of your foot,
26:07 actually turn your foot and work that ankle
26:11 and work all the feet and you're gonna do
26:13 it like this with your toes in first and then you're gonna
26:16 open your toes out and kick, and kick, and kick.
26:21 My kids would love this. Yes, kids will love this.
26:24 And teach them to turn their toes in and then out
26:29 and do the little kicking and you just wanna play
26:31 a game about 20 good hits or you know you can do 20 or 30.
26:35 You wanna actually lift and go and you don't to have
26:38 him both lifted at the same time.
26:40 You can keep the one down and kick and then?
26:45 Lift that up. Yeah, because it's a little
26:47 too hard on your stomach and back,
26:48 if you think you have to have your feet up.
26:51 So, you're kicking then you're kicking
26:53 and then you're gonna open your toes out kick and kick.
26:57 So, across between this and I could have
27:01 you gather up and scrunch up some paper
27:04 with your toes and your feet and just ball up.
27:08 This is doing the same thing.
27:09 We're just doing in and out with our toes
27:12 and kicking in and out, or if you had a piece of paper
27:15 or even a tea towel on the ground
27:18 and just make yourself do that.
27:22 So what you need to understand is with feet problems
27:26 we create a lot of them with the shoes we've chosen.
27:29 We don't take the time to stretch them and to give them
27:36 a chance to get that muscle balance back again,
27:40 because we want a happy feet, right?
27:42 We wanna be able to do what it says in the Bible,
27:46 we want to have that beautiful feet
27:50 that is the messenger that's gonna take us
27:53 as a messenger to announce the good news.
27:56 We're here to help you and love okay.
27:59 Your feet needs much attention and take the time to do this.
28:03 You can do it while you're relaxing,
28:05 it's gonna work for you. Be with us next time,
28:10 we're happy that you came to be with us today.
28:13 Hope you feel better.


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Revised 2014-12-17