Participants: Casio Jones (Host), Monica Flowers
Series Code: AFL
Program Code: AFL000069
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00:01 The following program presents workouts
00:02 you can use to improve your physical fitness. 00:04 Please be sure to consult your physician 00:07 before beginning this or any exercise routine. 00:29 Hi, my name is Casio Jones 00:31 and you're watching Action 4 Life. 00:33 Hey, in today's episode we're gonna stretch. 00:36 I mean boy, who doesn't like to stretch. 00:39 For those you don't know 00:40 exactly what to do to find an alternative 00:42 to something called yoga 00:44 we're gonna show you how take care 00:45 of the temple and help it relax. 00:47 Okay, first let's check out the store 00:49 beside at my friend's bike shop. 00:50 Man this is device called the Elliptigo. 00:53 It's like elliptical machine and a bike slammed together. 00:57 Let's hear about this, let's go. 01:09 Hey guys, we're gonna check out a friend 01:11 of my name Andy at Street Fit 360 01:13 and he's gonna show some called Elliptigo. 01:15 It's like Elliptical motion bicycle. 01:19 Kind of strange but yet it's kind of cool. 01:21 Let's go and check it out. 01:23 Hi my name is Andy Clark 01:24 my wife and I are the owners of Street Fit Bike and Fitness. 01:27 We're really excited to see Casio again today 01:29 so we can tell him about our new product, the Elliptigo. 01:42 So Andy this is the Elliptigo. 01:44 It is. 01:45 What a unique looking machine this is. 01:47 You know my soul look at this 01:48 and it said tad it's just like a cross 01:50 between a scooter, elliptical and a bike 01:54 and I was like, wow, you're absolutely right. 01:56 The awesome machine it really is, Casio. 02:00 The Elliptigo is really a runners dream. 02:02 It's a non-impact machine. 02:04 Lot of our runners, lot of our customers 02:06 that are getting Elliptigos have driven for many years, 02:09 decades in lot of cases 02:11 and they're not able to do it anymore. 02:12 They're starting to get those aches and pains. 02:13 Correct. 02:14 That is gruesome invariably gonna happen. 02:16 And the Elliptigo gives them 02:18 that healthy alternative to that running action 02:21 but without that impact. 02:23 And you know that's why I named this 02:24 why the elliptical machine is so popular to begin with 02:27 but the elliptical machine you can't take outside. 02:28 You cannot. 02:29 This is something you could take outside. 02:31 Absolutely, and you can go on speeds of bicycles. 02:33 Right. 02:34 You can go anywhere a bicycle can go. 02:35 You're seeing scenery. 02:37 You're at in the air, the sunshine. 02:39 And you get all the benefits that God has to offer. 02:41 This is phenomenal. So you're telling me-- 02:44 I thought I read something about like 02:45 the Olympic athletes doing something with this. 02:47 Yes, there is nine Olympians in the London Olympics 02:51 that used the Elliptigo as a cross trainer 02:54 between competitions just to minimize risk of injury. 02:57 That's phenomenal. 02:58 A huge testimonial for the product, yeah. 02:59 A huge testimonial for the product, for sure. 03:01 So you got this set up right now 03:02 that it's on a device. 03:04 What it's a trainer device? Indoor trainer, right. 03:06 Indoor trainer for sure. So this gives-- 03:07 this is what it would like 03:08 for someone gonna use this inside. 03:09 Yes, so I gave you the birth study 03:11 if you got some inclement while there 03:12 but you still want to get 03:13 that exercise using the Elliptigo 03:15 you can set it up in the optional trainer. 03:17 Well, let me just step on this and see how this works. 03:22 Wow, this is nice and sturdy. 03:25 It is, you can still shift the gears. 03:27 I can shift gears. Yeah. 03:28 So I could really get my workout on. 03:29 You can, you can set it 03:30 for whatever resistant you want by shifting the gears. 03:34 This is nice. 03:35 This is really nice comfortable, sturdy 03:37 and I can feel like I am running. 03:38 Right. 03:39 You can go whatever speed you want. 03:41 So Andy, so any how this-- this is not just runners. 03:45 No, we've got 03:46 all types of customers using the Elliptigo. 03:49 People that are just want to get doing to start working out. 03:51 You know, they're getting in their 03:52 upper 40s, early 50s and realize. 03:53 Getting one reduce so much of impact 03:55 on their hips, on their knees and on their ankles. 03:57 And they want something that's fun, 03:58 its something that's gonna get them outdoors, 04:00 like they can do a little distance with it. 04:02 We have people that have done century rides on Elliptigo. 04:05 I mean going to 100 miles. Hundred miles. 04:07 We love this. 04:08 And didn't they felt so comfortable. 04:09 And it is a comfortable bike 04:11 and its and you know I remember 04:12 I rode it earlier its just feels great. 04:14 Yes. 04:15 But I tell you it's an eye catcher. 04:17 Another great thing about the Elliptigo though is 04:19 it is adjustable for different sizes of people. 04:22 You know is that what these arm stances here for? 04:24 Absolutely, there is four different 04:26 stride adjustments for the Elliptigo for people 04:29 that may want a longer stride or not as longer the stride 04:33 might be a big height difference 04:34 that's going to require a shorter stride. 04:37 Well, taller person 04:38 that may want it all the way out on the fourth position. 04:40 Well, that's awesome. 04:41 Well, Andy, thank you so much explaining about Elliptigo. 04:43 My pleasure, Casio. 04:44 You know and folks, you guys gonna check this out. 04:46 You got to check now people out and learn more about Elliptigo. 04:52 Wow, what a machine. 04:54 And if you want some information 04:55 check this out on our website. 04:57 Okay, it's called Action4life.net. 05:01 Once again it's Action4life.net. 05:03 Man, if like I am even going to post this information 05:05 so you can find it on our Facebook page 05:07 which is go to Facebook 05:09 and look up type in Action4life.net and like us 05:12 so we can always keep you update all the stuff 05:14 we have on this show. 05:15 All right, you guys waiting for a great workout today 05:18 or a stretching workout today? 05:20 That's right, stretching is a key component of fitness 05:22 that lot of people overlook and its very, very important 05:25 because the body needs could be rejuvenated 05:29 and needs an opportunity to relax. 05:30 So with me today is my good friend Monica Flower. 05:33 Monica, how you're doing? Good. 05:35 You ready to have some fun today? 05:36 I am ready. 05:37 You're ready to relax the body a little bit? 05:38 Oh, yeah. 05:39 All right, okay we imagine you had a long hard week 05:44 and your legs and your back and everything is just aching 05:48 and you're saying I need some TLC. 05:50 Well, we're gonna show you how to do it right now. 05:52 Okay, our first stretch, exercise 05:55 we're going to stretch the quadriceps. 05:56 Now this exercise lot of people get that wrong. 05:58 Come on over here. 06:00 Hey, Nato, keep coming here a second Nato, 06:02 because I want people to see it and get this right. 06:04 Okay, I want to put my hand on my shoulder here 06:06 and I want you to go ahead and grab your other foot, okay. 06:10 Watch Nato, how she is not-- 06:13 almost stretch shoulders I could see. 06:14 You want to keep a gap 06:15 between your heel and your glutes, okay. 06:18 You don't want to jam your heel into your glutes. 06:21 Keep a gap and then comeback at the hip and lift and hold. 06:26 How's that feel? Wonderful. 06:28 Wonderful. Yeah. 06:29 I like that too. It's good. 06:31 You could feel it really feeling and opening it up. 06:33 Okay, excellent, good. Do the other leg, hold here. 06:37 Okay and just get that stretch. 06:39 Now I am being stability for her. 06:41 You know, if you need to use a wall use a wall use a chair. 06:44 To focus here once again you want to keep 06:45 that leg straight in line 06:47 not out to the side keep it straight 06:49 so you're body and position 06:50 is a proper position proper alignment. 06:52 Okay, excellent good job. 06:54 Now if you say I can't stand and do those. 06:56 Let me show to do. 06:57 You can lay down your back here in the side. 06:59 Go ahead lay on your side here 07:00 and do exact same stretch on your side. 07:03 You can lay on your side 07:04 and you're gonna take this foot right here 07:06 hold the same position here 07:07 and come back at the hip and you feel that. 07:09 You're feeling that there? 07:10 Soon as stretch. Yep. 07:12 So you could do this on the ground 07:13 you can do it stand up. 07:14 Sometimes, you might be outside exercising 07:16 and you just cannot get on the ground. 07:17 You do it standing up. 07:19 If you're unable to stand lay down on side 07:21 and get a good stretch of that quad. 07:23 Go ahead switch around to the other side. 07:28 Excellent, once again the secret is keep a gap 07:31 between the heel and the glutes and comeback at the hip. 07:33 Here you go now I am gonna help her out little more. 07:38 Yeah, I could feel that one. 07:41 Excellent, get a good stretch. How does it feel? 07:45 Oh, great. Yeah, awesome. 07:47 Okay, all right, so we get a good quadriceps this 07:51 what you do you want to do your stretches 07:53 at least two to three sets 07:55 and you want to hold between 20-30-60 seconds 07:58 it takes about 12 seconds for you muscles 08:00 remember to relax to say okay. 08:02 You're not trying to hurt me so they relax. 08:04 So this is a great opportunity for you to relax 08:06 and get a good stretch. 08:07 Now what about stretching before an exercise 08:10 well, here is the problem. 08:11 Stretching this long actually relaxes the muscles. 08:15 It doesn't prepare the muscles for the activity. 08:18 So you want to do these type of stretches at the end. 08:20 Do a good body warm up 08:22 let the muscles know you about to get fire 08:24 you could do movements 08:25 and if you hold your stretches for like six seconds 08:29 it still keeps them active. 08:31 So when you can do your activity 08:32 you're not going to hurt yourself. 08:34 So remember these are types of stretch 08:36 you want to do at the end 08:37 doing your cool down. 08:38 Okay, you're ready some more fun? 08:39 I am ready. 08:40 Okay, we're going to do a hip flexor stretch 08:43 which also ties into the quad. 08:45 Let me step on this side and give support here. 08:47 Put your hand on my shoulders 08:48 you're gonna step forward your other leg 08:51 and you're gonna drop this knee 08:53 and you're gonna shift pelvic forward. 08:55 Shift you pelvic forward. 08:56 There you go and you can feel that stretch. 08:58 Actually I am on your wrong side here. 08:59 Let me support this side. 09:00 Here we go. Now you had it right. 09:01 And then as you're winking little more emphasis 09:03 push the hip forward bring the arm over to the side 09:06 and then towards me. 09:07 Now this is opened up her hips right here 09:09 and she is feeling a great stretch. 09:11 The focus on pushing that pelvic forward into the hip. 09:14 Are you feeling that? Oh, yeah. Feels good. 09:19 Excellent, good job. Let's do the other side. 09:24 I'm here to support you. 09:26 Once again use a chair 09:27 the first sense is dropping down shift the pelvic forward. 09:30 There you go feel that stretch and come across. 09:33 Nice. 09:38 Good job. 09:41 Are you feeling that? It's good. 09:43 There you go, excellent, excellent, excellent. 09:45 Not bad hip flexor stretch, feels really good there. 09:47 Yeah. 09:49 Okay, here this is one 09:50 we're gonna focus on the inner thigh. 09:52 Go ahead and sit, let's go ahead and sit down 09:55 and you can face this way. 09:56 And we can do this, 09:57 we probably seen this before 09:58 it called an Indian stretch or butterfly stretch. 10:01 Go and put your feet together right there 10:03 and let's get a good groin stretch. 10:05 And you sit there and you-- 10:06 you could put mild some pressure here on your legs 10:09 more like this position here, like this here. 10:13 And some people pull them in 10:14 and they can put the elbows down here to get 10:16 they hold the stretch going to get further stretch. 10:17 And if you chess up and just hold. 10:22 How that feel? 10:23 It helps open up your glutes get a great stretch there. 10:26 Big stretch. Big stretch. 10:31 Love it, love it, love it. 10:37 Excellent, good job. 10:38 Okay, now I want to from here 10:39 I want you to go ahead and just lay down 10:41 go some position lay down. 10:43 Okay, now, I am gonna be her partner, 10:46 I am gonna do a hamstring stretch. 10:48 She can bring this leg all the way up, 10:49 relax your legs straight hold it right here relax. 10:52 Now watch this folks, relax your leg, 10:53 relax leg, relax leg 10:55 watch you see this point right here 10:57 her leg start to buckle right here leg start to buckle 10:59 this is her point right here her range of motion. 11:02 So from right here we want to hold 11:04 and let us stay right there. 11:06 This is you feeling this right now, aren't you? 11:08 Oh, yeah. A little bit. 11:09 Go little more just relax the leg don't bend it. 11:12 Try and keep it straight. 11:13 Now you feel the difference now? 11:15 There we go right there. 11:16 Now I am gonna be a support for her, 11:17 if you have your kid or your spouse 11:19 to this for you as well. 11:20 Now watch this. 11:21 Little more emphasis by bringing the toe down 11:23 it ties more into the hamstrings. 11:25 If you could see her eyes right now. 11:27 You will know she is feeling this. 11:31 Now if you don't have a partner 11:33 well, you could do a same position here 11:34 put this hand here 11:35 and put your other hand right here behind here. 11:37 You can use rope or towel. 11:38 I did it if you had a rope or towel 11:40 you could put it here 11:41 at the base your foot to help support 11:42 if not just hold with your hand. 11:44 Get to that spot where you're feeling and relax. 11:50 Good job go and switch your leg. 11:54 Good and say you're leg were bent 11:55 try and get the leg straight 11:56 you're losing and let's straight. 11:58 Keep it straight, keep it straight right there. 12:00 See that right there. 12:01 She is to starting to shake right there. 12:02 Keep it straight. You feel the difference now? 12:03 Yeah. 12:04 Keep the legs straight right there. 12:05 Now supported at that spot. Don't bend that knee. 12:08 It's not about trying to get that leg 12:10 where you want to go you got to put the leg 12:13 where it needs to go. 12:14 You see the difference. Yep. 12:15 There you go, here you go, nice. 12:18 And relax and enjoy. 12:24 Excellent, excellent, excellent. 12:26 Great, that was a great stretch there. 12:28 Okay, now we're gonna since she in this position 12:31 we're gonna open up and tie more in hit 12:33 some of the glutes with this one. 12:34 Is that okay with you? 12:35 Okay, here's one of my favorite ones. 12:36 Stay right there. 12:37 You're gonna take this leg out 12:39 and we're gonna come across your body, 12:41 straight across your body 12:42 and what you can do you can put this hand 12:44 right underneath you're knee here 12:46 just hold to stabilize it. 12:47 Where you get elbows off the ground. 12:48 Here you go right there 12:49 and you're gonna bring your toe 12:51 and push your heel away from you. 12:52 Keep the shoulder down. 12:54 Oh, wow yeah you feel this one. 12:57 Oh, yeah. And you feel this one. 12:58 Wow. 12:59 Folks, I am pushing her heel away 13:00 its open all throughout her back of her leg 13:02 along all your back to the backside. 13:04 All your back to the back to her lower backs 13:06 she is feeling this one. 13:07 Now if you really feel little bit of froggy 13:09 you could lower it down this little bit more. 13:11 And that will place this 13:12 little more emphasis back there. 13:13 But work and strain of veins as comfortable for you, 13:15 okay, good job. 13:17 Okay let's go to the other side. 13:20 You're lying straight up and come straight across 13:22 focus on trying to keep that shoulder down. 13:24 You're just on just to support yourself right there. 13:26 There you go. 13:28 Now push your heel away. That activates it. 13:30 Okay, it wasn't just bringing your leg over 13:32 but you pushed the heel away 13:33 that's full of surge of stress 13:35 going all away back to the backside. 13:36 Didn't you feel that? Yeah. 13:37 Okay, there you go. 13:41 Loving this. 13:43 See it's hard from right now. 13:44 See I was on the ground but I can't be demonstrate 13:47 and really explain thing she is getting the strength 13:49 and I have to this you know 13:51 through the fusion of our smokes 13:52 is trying to fell the same what she is feeling. 13:54 Okay, all right, 13:56 now another glute stretch its one of my favorites one 13:58 it really opens it up. 14:00 And you can do this in a chair lying down. 14:02 Hey, it's called the glutes 14:03 stretch the famous glutes stretch. 14:05 Bend more knees, you're gonna take this ankle 14:07 and do it across the body just like that right there. 14:09 Okay, now you're ready? 14:11 Okay, you're gonna bring this leg up get your leg bent 14:14 and I want you to bring this hand 14:16 to the outside back here. 14:17 And I will bring this hand through here 14:19 and you're gonna hold. 14:20 Put your head down and relax and just pull in. 14:24 Now you're gonna feel this stretch. 14:26 You love this and don't you. 14:27 Now if you're partner say 14:28 you could place little emphasis here 14:29 to help assist you as I am pushing here. 14:31 You're feeling that one? Yes. 14:32 Okay, now watch this. 14:33 We're gonna open her hips with this one, okay. 14:36 We're gonna really she is gonna really feel this 14:37 when I open it up. 14:38 Relax your hands here relax 14:40 and I am going to pull this hip right here. 14:42 You're feeling that? Oh, yeah. 14:44 Yeah, has a huge unique feeling. 14:47 Let me pull it right here. 14:48 Now you could do this yourself by pushing your hand right here 14:50 above your knee and push, okay, here you go. 14:54 Pull this knee in and push here and you feel it open up. 14:58 And you go a little further 14:59 if you need to go little further on that 15:00 to really open it up a push with this 15:02 and you feel it open up here. 15:03 Are you feeling that? Yep. 15:04 Okay, good let's switch to the other side. 15:05 Let's go. 15:08 Hand in between bending backside 15:10 and we're gonna go to work 15:11 and I am feeling this one, okay. 15:12 Excellent. 15:13 Guys at home, try this one enjoy this one. 15:17 You're gonna enjoy it. You're gonna love. 15:18 It feels great. Amazing. 15:22 Oh, excuse me, amazing. 15:24 All right, let's go and just open up the hip 15:26 and push there here you go. 15:28 Find that spot. Find that sweet spot. 15:29 Here you go. You're feeling it? 15:31 Yes. Oh, yeah. 15:35 Good, good, good, good, good, good, good, good, good. 15:38 Excellent, good job. 15:39 Okay, we're going from this bent position here 15:41 we're gonna do one, we're gonna call 15:43 it's gonna work our lower back 15:44 and stretch and open up our lower back. 15:46 From this position here-- it's kind of funky 15:48 but you're gonna take your right arm 15:49 okay, you can sit this position take your right arm 15:51 put it on the outside of the other knee. 15:54 Right here and you just going to rotate 15:56 and lift your chest up, nice. 15:58 Stay up the top here nice and straight 16:00 this is open up and feeling it going through here. 16:02 You're feeling that? Yes. 16:03 Okay, now for her hand behind her knee 16:05 she is actually having a base to push off against. 16:12 Nice good job. 16:13 Let's go to other side and open that up. 16:16 Stay up top and high. Nice. 16:20 How are you feeling? Great. 16:22 This is a great, great back stretch. 16:24 Oh, yes. 16:27 And it ties and already down here to the oblique as well. 16:29 Okay, now I want you to just lay down on your back 16:32 okay, and I want you to bring your knees into your chest. 16:35 Bring your knees into your chest. 16:36 Now you can have your partner 16:37 hold you down and put little pressure right here 16:39 on you knees to get a good back stretch. 16:41 You feel that right in your lower back. 16:43 You're feeling that? Yes, I do. 16:44 Yes, she is. 16:48 Good, come out and release a little bit and relax. 16:52 Okay, ready for one more time? 16:53 Oh, yeah. Here we go just bring it in. 16:55 Oh, getting a nice good push down. 16:58 Oh, yeah I know you're feeling these. 17:00 It feels good, don't it? It does. 17:02 Listen folks, you sit in your car 17:03 your driving your car for a long period of time 17:05 you sit in your chair at work on your computer 17:07 this is a great stretch, very good stretch. 17:11 Okay, now we're gonna do another one. 17:12 From this position here well, bend our knees up here 17:15 we're gonna put your arms to like you're on a cross. 17:18 There you go right there. 17:19 And we're gonna take her leg, 17:20 both legs to the side just like this. 17:24 Oh, yeah I heard her body adjust. 17:26 You could feel her hip and her knee 17:27 just adjusted to that. 17:28 Did you feel that? Yeah. 17:29 And her back. Oh, doggy. 17:32 Okay. Felt good did it? 17:33 Yeah. 17:35 Okay, you're gonna go up, up to the other side, 17:38 there we go and get the awe, yes. 17:41 Now folks, we're going to do these exercises 17:43 and you stretch is kind of little tempo fast. 17:45 We have a lot to cover. 17:46 But I want you to do temp 17:48 do you do the arm caught them and do them slow. 17:50 Play back slow so you could do these 17:52 and do three steps of these it will great for you, okay. 17:55 How are you feeling? Great. 17:56 Okay, excellent good job. 17:59 Now I am throw in extra bonus, okay. 18:02 If you have a partner this is the yummy stretch. 18:06 My clients actually get mad at me 18:09 if I ever miss this one, 18:10 okay. 18:11 What I am gonna do is going to support your-- 18:13 relax your legs and I am gonna hold you by the ankles 18:15 and I am going to slow the just uncompressed your lower back. 18:20 You're feeling that? Wow. 18:22 And what I am doing-- 18:23 did you hear that she says, wow. 18:24 And while I am doing 18:25 I am slowly shifting my body with back 18:28 and just her lower legs and pulling it 18:31 and decompressing her spine right now. 18:34 Oh, yeah now watch this take your hands over your head 18:37 and point your fingers towards away from you push. 18:40 Now we're going to help decompress to some more. 18:43 You're feeling the difference? Yes. 18:45 There you go. 18:47 And you don't need to hold lot of weight to do this. 18:48 You're kid can help hold you and support you. 18:50 Okay, just got to communicate and tell him what you want. 18:53 Make you help you out. Excellent, great job of that. 18:57 How you're feeling? Great. 18:59 All right let's go up 19:00 and to work some more upper body stretch. 19:01 Excellent. Not bad, you did a great job. 19:04 You're feeling kind of lose right now. 19:06 You feel like great. 19:07 You're like I am go and asleep 19:09 I am just feeling relaxed all right. 19:10 But here the thing folks, 19:11 actually stretching makes you feel good, 19:13 energize you and just wait for the tackle your day. 19:16 Some people actually stretch in the morning 19:17 to get the stuff going. 19:18 You know what I mean. 19:19 And get the day starting 19:20 because they feeling little good. 19:21 Getting enjoy and flung to your body. 19:23 Okay, we're doing chest stretch okay. 19:25 Now chest stretch you could use your partner, 19:27 we'll do the one you do by yourself. 19:29 Put your hand behind your head. 19:31 And you gonna pull it straight back 19:33 put your elbows back behind you 19:36 like you want to squeeze shoulder blades together. 19:38 And get a good stretch and lift your chest up 19:40 and get a good stretch there. 19:42 Nice, nice, nice, nice, nice stretch. 19:45 Good chest stretch. Now here if you got a partner. 19:48 Now I go back up. 19:50 Okay, if you got a partner, partner can help you 19:53 to place little more emphasis there. 19:54 You're feeling that? Yeah. 19:55 A little bit more. There you go. 19:58 It feels really good doesn't it? 19:59 Yes. 20:00 Okay, now watch this put your arms out to the side. 20:02 Now from this position I am pulling in. 20:05 Oh, yes do you feel that one, Nato? 20:07 You can see that one. She is feeling this. 20:09 She has smiles on her face. Hey it's a smile on her face. 20:11 She is like oh, this is good. Don't let this stop, you know. 20:15 Lift your chest and now stay up tight. 20:17 Now you're gonna good stretch there, excellent. 20:20 That's what I am talking about. 20:22 That feel good? That feels great. 20:24 It feels good. 20:25 Okay, we gonna do our next exercise it's gonna stretch 20:27 and we're gonna stretch our shoulders. 20:29 Yeah, shoulders, shoulders, shoulders, 20:31 we do shoulders a lot but this one I love this. 20:33 The demonstrate for your shoulders 20:34 so focus on once again 20:35 do not the place stress on your elbows bring your arms 20:39 and your triceps goes straight across okay. 20:42 Some people like to bring it straight back 20:44 which is okay to really get further it's up to you. 20:47 Okay, some people might go straight back 20:49 and get more of a stretch there. 20:53 Excellent, other side straight across 20:59 and then straight back. 21:08 Excellent. 21:09 Now another stretch that you could do 21:11 for bringing your front stretch is just straight up here 21:15 and you get fuller stretch by lifting straight up 21:17 you feel stretch in working your front deltoids 21:18 you're feeling the stretch right there. 21:24 And open yourself all way up. 21:28 Okay, put your both hands together 21:30 and push forward some thing like twine the fingers 21:33 and get a good stretch for your deltoids. 21:38 Feeling good, loving this, feel the stretch. 21:42 Take both hands over head 21:44 and get a good stretch and enjoy the stretch. 21:46 Oh, listen folks, 21:48 there is nothing like stretching 21:50 and I don't understand why don't make time for this 21:52 because it feels so good. 21:58 Good job, good job. 21:59 All right, shake them loose, shake them loose, 22:02 shake them loose, shake them loose. 22:03 All right here's one for your traps, okay. 22:06 You know, how do this up and down for work your traps. 22:09 Imagine pushing your hands down and get it stretch. 22:13 Like hands to the side and you want to push down. 22:17 And you feel the stretch in your traps. 22:19 Push down with your hands. 22:20 Pushes down, just relax and feel the-- 22:22 you feel a difference when we do that. 22:24 You can fell a pushing all way down and get a stretch. 22:27 And try to lift your head in tall position 22:29 and stay up tall and push down 22:31 and you get a stretch going all through your arms 22:34 all that right up to your traps all through here. 22:36 You're feeling that? Yeah. 22:40 This is kind of cool, isn't it? 22:42 It feels good. Okay, excellent. 22:45 Let's go our biceps. 22:49 Okay, a bicep stretch arms spread up to the side 22:52 like you're on a cross bend your wrist. 22:55 Sometimes I like to put my foot forward 22:56 to get a good bounce on this. 22:58 Bend your wrist. 22:59 The secret is bending that wrist 23:00 and lean forward just a little bit. 23:03 That place is just emphasis round the biceps. 23:05 Now her hand might be little slope but lifting them up 23:07 like I on a cross and watch I am gonna help her out. 23:11 You feel a difference? 23:13 Oh yeah, those biceps are screaming. 23:19 Oh yes. 23:20 Now imagine you're on a Titanic. 23:21 Remember that shot of Titanic she's leaning forward? 23:23 Oh, yeah. 23:24 That's what you want to be just like this right here. 23:27 Now if you don't have somebody to hold that for you 23:30 you could exact same steps one arm against the wall 23:33 see that right here. 23:34 And you could push it against the wall. 23:37 I am wall right now. Solid foundation. 23:39 Solid. Solid foundation. 23:41 Okay now, speaking about watch your forms 23:44 this is form stretch that you could do. 23:46 Face me, go ahead and face me. 23:47 Put your hands here and push. 23:50 Now that way you're gonna flex up the hands 23:52 there like you're wall and lift like there pull your forearms. 23:55 Okay, that's one stretch. 23:56 Another stretch is turning this way and go that way. 24:00 You feel that? 24:02 Now you don't want to push your whole body weight. 24:03 Just you could feel the pressure there 24:05 that you lean up against the wall there. 24:07 Feeling that stretch? Yeah. 24:08 Okay. 24:10 It's a very good stretch to have 24:12 losing up your forearms. 24:13 For those who use the mouse a lot 24:15 when you work this is a good stretch 24:16 to help open up this just right in through here. 24:18 Okay and you could do this way holding. 24:21 Okay, that way and even stress using your fingers 24:25 open and close like this. 24:26 Open to stretch them out. 24:28 Put a rubber band 24:29 around your fingers get a good stretch. 24:31 Actually it's kind of exercise 24:32 but you need to condition those digits. 24:34 Okay you're using a lot of 24:35 but you have to do the opposite to help them relax. 24:38 Okay ready. Ready. 24:40 We have a triceps. Oh, I love triceps. 24:42 Okay shoulder above your head. 24:47 Get a good stretch. 24:48 Now Nato, come and take a shot of this. 24:51 My hand is not just going to the side 24:54 like this the stretch. 24:55 I am actually dropping my hand 24:57 straight down towards the center line of my body 24:59 and I am pushing the emphasis on my elbow. 25:02 And that allows me to get a good stretch that triceps. 25:05 Okay, you don't want to do this, 25:07 this is the only time you could really put 25:09 the emphasis on your elbow 25:10 get a good stretch like this, 25:11 right down the center lift your chest up. 25:13 Other side it's just like this. 25:21 Nice, nice, nice, nice. 25:23 And guess folks, when you're doing your stretches 25:26 you always, always, always, always got to breath. 25:32 You got to get oxygen flowing to the body 25:34 that is the key to when you're doing your stretching 25:36 oxygen is needed throughout your body. 25:38 So never hold your breath, 25:40 never try to fight your muscles enjoy it. 25:43 Enjoy it. 25:44 Okay, speaking about enjoyment 25:46 we're gonna focus on the head. 25:48 Okay, let's do a neck stretch, okay. 25:50 Okay, what I want to do is I want to do it for you. 25:51 Come to center stage so everybody could see you. 25:53 Now I want to do is I want to be the resistance for you. 25:56 I want to relax your neck 25:57 and I am going to put my hand here 25:58 and I gonna take your neck to the side here. 26:01 Oh, tell when you are feeling this. 26:03 I am feeling it. Okay. 26:07 Nice, excellent. 26:10 Let's go and do the other side. 26:12 Let's come and support down little resistance here. 26:15 Now you could you actually put your hand 26:16 and to yourself to see how it feels. 26:18 And get that nice stretch for it. 26:19 Do you feel that? Yes. 26:24 Excellent, good job. How you're feeling. 26:27 Relaxed. Relaxed. 26:29 Are you ready for wellness tip? 26:30 Absolutely. 26:31 I am ready for wellness tip. 26:32 You guys, ready for wellness tip, 26:34 let's go and check this out. 26:42 Between 1960 and 2007 the amount of waste 26:46 each person created almost doubled 26:48 from 2.7 to 4.6 pounds per day. 26:51 A better life value should be reuse, 26:54 reduce, recycle and reproduce, 26:57 because doing right feels better. 27:01 That's right folks, 27:02 hey your environment can affect your health 27:05 and we all have to do our part. 27:07 Hey, guys, we had a great workout, 27:08 stretch felt good though energize 27:11 being had to tackle my week. 27:13 Monica, thanks for coming with us. 27:14 Thanks, Casio. 27:15 Appreciate, you did a great job today. 27:17 All right guys, I was in a military 27:19 where we used lots of special codes 27:21 and let me tell you something in our life 27:23 we just need two simple codes 27:25 to enter into and our life to enjoy it. 27:27 They are the love and the Bible. 27:29 These two simple codes when we enter it into our life 27:32 the things we want turned on will. 27:35 And the things we need to turn off will happen. 27:38 Let me tell you folks, we got to find more time 27:40 and more time to insert God into our life. 27:43 Hey, this is Casio remind you 27:45 that actions to key for life is my prayer 27:48 that the Lord keeps you keeps you safe, 27:51 keeps your family safe 27:52 and I want you more and more to understand your strength 27:54 and encouragement comes from Him. 27:56 Seek Him everyday. God bless, thank you. 27:59 I see you next time keep flexing those faith muscles. 28:02 Bye-bye. |
Revised 2014-12-17