Participants: Dick Nunez (Host), Mollie Steenson
Series Code: BASA
Program Code: BASA000077
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:13 Plantar fasciitis is a condition that many people suffer from. 00:16 The good news, there are things you can do for it. 00:18 That's gonna be our topic next on Body & Spirit Aerobics. 00:48 Hello, I'm Dick Nunez, Wellness Director 00:50 of the Black Hills Health and Education Centre. 00:52 Welcome to Body & Spirit Aerobics. 00:54 If you ever suffered from plantar fasciitis, 00:56 you know what I'm talking about, 00:57 when I say it's a very painful condition. 01:00 That's gonna be our topic today. 01:01 We're gonna do, talk about some exercise 01:03 you can do to prevent it and also some treatments 01:05 that might be beneficial to help get rid of it once you got it. 01:09 So we're ready to start our exercise program. 01:11 I'm very thrilled today to have with me Mollie Steenson, 01:14 come on up Mollie. 01:15 Mollie is an old friend from way back as we, 01:18 the earlier times when I first started Body & Spirit, 01:20 she was in the very beginning. 01:21 So Mollie I feel very blessed to have you out here, 01:24 and its going to be exciting to work with you. 01:25 I thank it's gonna be fun. 01:26 Okay and also I should mention 01:28 Mollie is a very familiar face here at 3ABN 01:31 because she is a General Manager, 01:33 now I understand you're also the Vice President, 01:35 so you've been kind of working up the ranks. 01:38 I still remember the very original video 01:40 when how I was talking you about the television station, 01:43 you just simply nodded. 01:44 You come along well since then. They let me talk now. 01:47 They'll let you talk. Okay, let's have a seat. 01:50 Okay, we're gonna start 01:52 our exercise by just loosening up. 01:53 We're gonna do some of the workout in the chair. 01:56 We're also gonna do some standing up 01:57 because when people have plantar fasciitis, 02:00 sometimes they can't really move around 02:02 that well up on their feet. 02:03 So we're gonna give a little variety and hopefully 02:05 that'll give you a workout you can do. 02:07 Mollie we're gonna start by just swinging arms around 02:09 and we're just kind of warm up our shoulders here. 02:12 We shouldn't hit, we've been testing this out. 02:18 Okay, we're just circling around 02:20 and just getting our shoulders warmed up, 02:23 because we're gonna do a little bit 02:24 of upper body exercise 02:26 before we get into our aerobic portion 02:28 and then we'll also do some exercises 02:31 for the plantar fascia area. 02:32 Okay, Mollie, let's go the other way now. 02:34 We just kind of do like a butterfly stroke 02:36 in a swimming pool, except we're doing in the air, 02:38 since I can't swim at all, this feels kind of good, 02:41 'cause I can imagine myself gliding through the water. 02:44 But as far as actually doing in the water, forget it. 02:49 Okay, let's do about five more, 02:54 and couple more, and good. 02:56 All right, we're gonna do some chest exercise. 02:59 We're gonna get in a prayerful position here, 03:01 except we're gonna have our hands turned out, 03:02 we're gonna push out away from myself, 03:04 we're gonna draw back in, 03:06 and push out and come in, and push out. 03:09 We wanna keep our hands pressed together the whole time, 03:13 because that will give us the resistance 03:15 we need and then we're doing the motion out 03:17 because that gives our chest some range of motion. 03:20 What we do on Body & Spirit, on Body & Spirit Aerobics, 03:22 we show you some exercises you can do at home 03:25 without having to use exercise equipment. 03:29 All right, that's good. 03:31 Now we're gonna go up at an angle like this, 03:34 up to about 45 degree that changes the positioning 03:38 and work some muscle just a little different. 03:40 You might feel little more of contractions, 03:42 you go from the top. 03:43 Also it just keeps adding to the fatigue factor 03:47 and that's where we're after, 03:48 trying to get the muscles stimulated. 03:50 Pretty much everybody can do this 03:51 even if you got bad shoulders. 03:53 This exercise usually works out pretty well for people 03:57 who wants to still do some chest work 03:59 but are afraid of injuring their shoulder. 04:02 Okay, now at the top Mollie, we're gonna press it together. 04:05 Press together, if somebody 04:07 is trying to pull our hands apart. 04:08 Now we're not gonna to let him, okay. 04:10 Squeeze, squeeze, squeeze, squeeze, 04:14 squeeze, and now relax, okay. 04:17 Now we're gonna do is, 04:18 we're gonna put our hands upon our head, 04:20 we'll lean back in the chair and just stretch back, 04:23 let the elbows drop back as far they can 04:26 and we're just stretching the chest area. 04:30 And now we're gonna do 04:31 is we're going to give ourselves a hug. 04:33 Okay, pull apart and stretch. 04:42 All right, hands behind the head and lay back, 04:48 drop the elbows back and stretch. 04:55 All right, let's give ourselves another hug, 04:57 pray across and pull your shoulder blades apart. 05:06 Okay, now we're gonna do 05:09 is we're gonna pull back in like this and reach out, 05:13 and pull and reach, and pull and reach. 05:17 We're squeezing our shoulder blades together 05:20 as we pull and reach out, and pull and reach, 05:24 and pull and reach, squeeze and out, 05:29 squeeze which way out, 05:31 pull and reach, and pull and reach. 05:35 What you're doing is stimulating as if you're lifting weights. 05:38 You're pulling back, you're flexing your muscles 05:41 and you squeeze back. 05:43 The more you get the feel of your muscles, 05:45 the easier it will be to getting 05:46 an effect on that, because even though 05:48 I'm capable of pulling quite a bit of weight, 05:50 even with no weighted on, just flexing the muscles back, 05:53 I can still feel it. 05:54 We're squeezing in, pushing out, squeeze in, 05:58 push 'em out, squeeze in and out, 06:01 and squeeze and out, five more times, 06:04 reach and squeeze, and reach and squeeze, 06:08 and reach, good. 06:12 All right, now what we're gonna do, Mollie is, 06:13 we're gonna put one arm up over head 06:15 and just let it drop over now. 06:18 You're gonna get with your other hand with the elbow 06:20 and pull up towards your head. 06:22 We just want to give a nice, steady stretch. 06:26 You don't want to overstretch, if we take a joint too far, 06:30 then you actually weaken that joint. 06:33 If we take it just a right spot, then we get a good effect. 06:37 All right, now Mollie we're gonna switch, 06:39 we're gonna drop the other arm, come up and pull. 06:46 And we're gonna hold for about 10 seconds, 06:48 stretching positions, 06:50 hold them for about 10 to 15 seconds 06:51 that will give you a good effect. 06:55 Okay, go ahead and relax. Now we're gonna do, 06:58 Mollie is we're gonna lean forward just a little bit. 07:01 We'll take our arms out here, 07:02 we're gonna raise about to side and come down. 07:05 This is another excellent exercise for the shoulders 07:08 and does extremely well if you have some shoulder pain. 07:11 If you're sitting straight up and coming straight up, 07:13 you'll find that it might hurt more, 07:15 we look like a couple of birds trying to take off. 07:20 Okay and up, but if you bend forward 07:23 just a little bit you can find, 07:25 you can get a really good exercise 07:28 effect without irritating the joints. 07:31 So it's leaning forward to about 45 degree angle, 07:35 we're raising up, squeezing your shoulders at the top. 07:41 Good thing I'm not a bird, 07:42 my arms already starting to burn. 07:45 I wouldn't last very long up there. 07:51 Okay, now hold at the top. 07:53 Now we're gonna come down just a little bit 07:55 and back up and down, and up and down, 07:58 and up and down, and up, now way down, 08:02 okay now back up, down little bit, back up, 08:05 down just a little and up, and up and up and up, 08:12 now way down and up, part way down, 08:15 and up and up and up and up, and back down, 08:21 one more time, and up and up and up and up. 08:28 Now we're gonna hold it for 10 seconds, 08:30 one, two, you're feeling it? 08:31 I am feeling it. Three, four, five, six, seven, 08:36 eight, nine, and ten, very good. 08:39 Okay, now we're gonna we'll stretch those muscles out, 08:42 now that will feel good. 08:43 You can put your right arm out and bring it across your body, 08:46 bring your left hand up behind your elbow 08:49 and just give it a nice steady pull. 08:58 Okay, now we're gonna reach out, 09:01 bring it across up behind the elbow and pull. 09:11 All right, very good. 09:12 Now we're gonna start working towards doing some aerobics 09:16 and for those who don't know 09:18 plantar fasciitis is inflammation 09:21 of the plantar sheath underneath the foot 09:24 and it comes usually around in the heel 09:26 that causes most of the problem, 09:28 but it can be all through the foot 09:30 and it can be caused from many different reasons. 09:32 You can have, you pronate too much on your step, 09:35 your high arches, you've been doing some rhythmically 09:38 that's been causing some irritation, 09:39 you're overweight, your eating habits aren't the best. 09:42 There are lot of reasons 09:43 why you can get plantar fasciitis 09:45 and it can become very severe. 09:47 Some people just suffer with that for couple of weeks, 09:49 but some people suffer with for months Mollie 09:51 where they just flat out, 09:52 can hardly even walk into the point 09:54 where they actually want to do like a surgery. 09:56 In fact, because of Body & Spirit, 09:58 I had a woman called me up 10:00 and say my doctor wants to operate on me, 10:02 is there something I can do for the plantar fasciitis 10:04 and so I gave her some things to do 10:06 and she called me back and said, 10:07 "I'm now better, thank you." all right. 10:09 So we'll talk about that more in just a few minutes 10:11 but we're gonna start doing something 10:12 to try and stretch the foot 10:14 and we're just kind of bring the foot way back 10:16 and press it out and up and back, 10:19 and up and back. 10:21 We're stretching the foot as we go up. 10:26 And pulling it up as high as you can, 10:30 and we're gonna do 10 more. 10:36 That's what've been, 10:37 one of the joys of doing the show over the years 10:38 is you get those letters from around the world about people 10:41 who have given up, 10:42 no hope and all sudden their life has changed, 10:44 all right, it's make it worth while. 10:45 Yes, it does. 10:48 Okay, let's do the other side. 10:50 Lift up and down, and down, and down, and down. 11:03 Each time you come up you want to try 11:05 and feel the stretch on the bottom of your foot. 11:08 You also be feeling it in the anterior tibialis 11:10 which is the muscle on the front of your shin 11:14 and what that will do is help to prevent shin splints, 11:17 that something it happens to people 11:18 especially when they do a lot of walking. 11:22 If you start to notice plantar fasciitis, 11:25 or suspect it, you can't go and walk. 11:27 You want to start getting ice on it right away, 11:29 because the sooner you can knock down 11:31 inflammation the better off you are. 11:33 Okay, Mollie, we're gonna stand up now 11:36 and what we're gonna do is we're gonna cross our arms 11:38 and we're gonna squat down. Now when we squat 11:40 we're gonna actually be reaching for the chair. 11:42 So our first motion when you squat down 11:44 is pushing our hips backwards. 11:46 So you want to go back 11:47 as if you're trying to sit down on the chair there. 11:49 There you go, now come back up, 11:51 okay get your feet apart just a little bit more, 11:54 okay, and push yourself back, there you go. 11:57 Come back up, that's better. 12:00 Okay, now don't be afraid to bend forward 12:02 little bit to waist bend over, good. 12:05 Push the hips back, bend over, very good. 12:09 Okay. 12:12 I'll join you, so you don't feel lonely, okay. 12:17 Squatting is great exercise. 12:20 It makes you work your gluteus maximus 12:23 and your quadriceps. 12:25 The gluteus maximus are the muscles 12:27 that follow you around all day along 12:29 and then underneath you when you sit down. 12:32 So works those, works your quadriceps, 12:35 works your hamstrings, just a compound movement. 12:38 And aerobic exercise is a rhythmic activity 12:41 of a major muscle group and so by starting the squats 12:46 we're getting the legs going. 12:48 Not only that, but the squats 12:50 we'll not be putting any excess stress on the foot 12:54 and so we'll be able to get some exercise 12:58 there without hurting it. 13:03 Okay, let's go and sit back on the chair. 13:06 And now what we're gonna do is we're gonna step and place 13:09 just sitting here. 13:10 Okay, just like that. 13:18 Just up and down 13:22 and you'll be surprised at just 13:24 how fast you can start feeling a little bit an effect 13:29 even though you're just sitting down. 13:31 It's amazing. You do feel this. 13:36 Mollie, has been instrumental 13:39 in helping many people get healthier 13:42 I know because I remember 13:43 when Shelley was going through some struggling, 13:46 and she was sharing with that the other night on an interview 13:49 where you were the one who suggested she come 13:51 and get some helping. 13:52 By God's grace she is doing a lot better now. 13:55 Because of house experience at Black Hills 13:57 we are sold on what we can do to help people get better. 14:00 And now it's just a lot of people 14:02 don't know all that, that's story 14:04 but its just the most incredible story 14:06 because Howell, had been very sick. 14:09 Yes, he had. 14:10 And Mollie and I don't want to provoke him out, 14:13 but you set a point 14:14 where you would have been being surprised 14:16 if you've got home 14:17 and he wouldn't mingle with you anymore. 14:19 We were very concerned and even by the time 14:22 we got into Black Hills 14:24 I think that your initial reaction 14:26 was this man is really in bad shape. 14:28 Right, well, the whites of his eyes 14:29 was somewhat of the color of your shirt. 14:31 That's right. They were so bad 14:32 and his liver was inflamed to the point 14:35 where it's protruding from his abdomen and also he is, 14:40 he's allowed me to share 14:41 some of these things over the years. 14:43 The coronary risk ratio 14:44 which is supposed to be between three and five, 14:46 Howell's was 16.6. 14:48 His was about as high as I'd seen. 14:51 And of course he couldn't walk very well 14:52 and you actually would gonna come at the only program 14:56 and had to come with ginners. 14:58 Of course, just go make sure he got there safe. 15:00 Right and even back then and even before 15:04 she was General Manager and Vice President, 15:07 she couldn't be away from 3ABN very long. 15:11 Everybody go, Mollie, Mollie. 15:12 I stayed a week and then Howell stayed, 15:15 I believe it was three more weeks. 15:16 He did, and how many miles did he wind up walking. 15:20 Howell got to the point, 15:22 where he was walking 10 miles a day. 15:24 And here's the beauty of the program 15:26 and how it work and that is that Tommy Shelton 15:30 had come out to the program 15:32 and the day he got back to 3ABN, 15:35 Howell was inspired to get off the couch, 15:38 get rest, and drive to 3ABN 15:40 which isn't just around the corner. 15:42 No, it's not. 15:43 And so he had a do about 20 minute drive 15:45 I would guess. That's very right. 15:46 Came to 3ABN and you saw him and were surprised to see him. 15:49 I was surprised that he could, could make it into 3ABN 15:53 and Tommy had just been in my office 15:56 and he was so much better from having been at Black Hills. 15:59 So I told Howell come let's go talk to Tommy 16:02 and he was so encouraged about what Tommy said. 16:05 I ask him, "Honey, would you consider going to Black Hills." 16:08 And he said, "Yes." 16:10 Which was another surprise for me 16:12 and the rest is history. 16:13 Right, when I wrap it Howell share is that, 16:16 when he got to the parking lot of 3ABN. 16:18 he almost turned around and were back home. 16:20 He's feeling so bad. 16:22 Yeah, he's feeling so bad but yet he knew that God was-- 16:25 Oh, it was a God thing, 16:27 you knew that God had directed this. 16:29 And so by the end of the program 16:31 Howell was walking 10 miles a day. 16:33 Ten miles a day and his eyes have returned to white. 16:36 His bilirubin level had gone 16:38 from five back down to one into a normal range. 16:41 His liver enzymes almost totally normal. 16:44 His liver now is back inside his abdominal wall 16:47 where its supposed to be and his coronary respiration, 16:50 Mollie, went from 16.6 down to 3.1, yes. 16:55 And so now if you turn on 3ABN, guess who'll you see? 16:58 Most any day, you'll see Howell teaching. 17:00 Howell Steenson, back in the ministry again, 17:03 serving God, helping people, make it to the kingdom, 17:07 what he himself at one time, there's no way. 17:10 There is no hope, 17:11 you know if I remember correctly 17:14 he walked something on 299 miles. 17:17 That sounds far about right. 17:18 I think that's a about right and the first day we got there, 17:20 he could hardly walk half a mile. 17:23 Yeah, barely could make it down to the dining hall, yeah. 17:26 And with me sitting here in this chair 17:28 imitating like I'm walking. 17:30 There is, this is good exercise. 17:33 Yeah, it is, yeah. 17:34 And I tell people, I tell him, 17:35 look if you're sitting down 17:37 and you're enjoying watching television fine, 17:39 but do some exercise, right. 17:41 Yeah, because we've been doing the program here 17:43 and even the squats and so forth, 17:45 in fact we're gonna do some more of those 17:46 here in just a second. 17:47 You can do that and get back on the chair 17:49 and keep going. Okay, lets do it now, 17:51 in fact lets stand back up we're gonna do few more squats. 17:56 I shared the story of howell as a thought for the day 18:00 and I call up in despair to destiny. 18:02 Yes, because that's where he was at. 18:05 He was on the point of despair 18:06 and now he is again fulfilling his destiny. 18:08 Yes, he is. Which is ministering to people. 18:11 And if any of you who know Howell, 18:15 my little pet term for him is my pal Howell. 18:18 Yes, 'Cause he is everybody's friend. 18:20 He is and expect that a whole lot of people 18:23 that are watching today 18:24 have called for prayer and God help on that line 18:28 and he will pray for you anytime you want. 18:31 Oh I'm sure you will. 18:33 Now even of course when he was in the program. 18:35 He was still trying to minister 18:36 and help other people even when he himself is so sick. 18:39 Yeah, just he's in. Yeah. 18:44 And of course Mollie and Howell 18:47 had a lot of do with the very origin of 3ABN. 18:50 Oh, we've known, Danny Shelton, 18:52 for a long time before there wasn't 3ABN. 18:55 Oh, really. 19:00 And one more, okay, back in the chair. 19:04 And let's step some more. 19:06 I'm always ready to go back in the chair. 19:10 So it must be exciting for you to see 19:13 what 3ABN has become. 19:15 Oh, it's, it's a miracle here 19:17 almost everyday to see all that God 19:21 does to further the cause of Christ 19:24 around the world for this ministry. 19:27 And as you know I get to be in the business 19:29 of seeing miracles too 19:31 because we got to see those every month 19:33 we see people who knew better like 19:36 we term broken people, that's right. 19:38 And you help mend them 19:40 through the path of the Holy Spirit 19:41 and we as a staff get together all time 19:45 pray that God will empty self himself 19:47 and allow the Holy Spirit to do its healing ministry. 19:50 That's right, as long as we stay out the way, 19:52 things go really well. 19:54 Okay, now we're gonna change this up little bit Mollie. 19:55 We're gonna do something it's very simple 19:58 and that's we're goona cross our leg. 20:00 Now we're gonna go and cross the other leg. 20:03 Now keep going that way. 20:05 Seems like such a simple thing. 20:07 And we're gonna make into an exercise. 20:09 Oh, let's see that it will be a good one. 20:15 So when people think, oh, I can get exercise, 20:17 sitting in chair, you're wrong, because you can't. 20:19 Where is the will, there's a way. 20:21 When there is no will, there is no way. 20:24 And that's what, Howell, found, he found his will. 20:26 Yes, he did. And while he was there, 20:28 he wrote a beautiful letter that I still have. 20:30 It says, I want to live. 20:32 Where he started to think of all the reasons 20:34 why he want to live. 20:36 And Mollie, you're big part of that. 20:37 Well, he and I have been together a long time, yeah. 20:42 And one of the joys I have, is your reunion. 20:46 And I know that, you saw Howell again. 20:48 He's a different person 20:49 that got off that plane. Yeah, it was, really exciting. 20:52 I asked, somebody has said, because off course, 20:55 I was in here 3ABN when he came back. 20:57 And so I asked several people. 21:01 How did Mollie, respond when she saw Howell. 21:04 And they said, how does a term wept. 21:10 They said you were really excited to see 21:12 the transformation that take place. 21:14 Oh, it was incredible. 21:15 So I sending you back a different, 21:17 you know, back taking the years off 21:19 and sending you back. 21:20 Absolutely. Howell of old. 21:21 And absolutely did. And I praise God for that 21:25 and appreciated Black Hills ever since. 21:28 Oh, wonderful. And I know that, 21:32 Shelley was in a point where she was having trouble, 21:34 getting on top of it. 21:35 Yes. And she and J.D came out 21:37 and what a wonderful change for her. 21:39 Yes, it was, and now she is so such a central part. 21:44 Okay, let's go back to stepping. 21:47 Now the good part of aerobic exercise, 21:49 Mollie, is there is a warm up, 21:51 there is a training phase and then there is a cool down. 21:56 And we're about to enter the cool down. 21:57 Oh, that's good. 22:03 And where are you from originally Mollie. 22:04 I'm from the Dakota, well from the Dakota, Alabama area. 22:07 Okay. I'm out in the country. 22:08 So your ascent is mainly Alabama. 22:11 Alabama. Alabama. Yes. All the way through. 22:16 They tell me, my ascent-- my ascent improves 22:19 when I come to Illinois, but if I go home, 22:22 I can be away from my sisters. I got 3 sisters. 22:25 I can be around then for 15 minutes 22:27 and pick it up all right back up. 22:29 Well, I had-- 22:30 when I was living in Washington State as a young boy. 22:33 My cousins, my mom's sister's children, 22:36 we were all very close 22:37 and they moved to Huntsville, Huntsville, 22:41 because my uncle was involved with bowing. 22:44 And Huntsville at one time was very big on that. 22:47 And so here you have, you would understand this, 22:49 'cause you're like seven, eight years old 22:51 and your cousins move away. 22:52 They come back in 10 years. 22:54 It's awesome, how young I'm feeling, 22:56 so it's like, where did this come from. 22:58 You didn't talk like that when you left. 23:01 That is definitely something you will pick up 23:05 when you are in Alabama for long. 23:06 And everything is was roll tight. 23:08 Oh, absolutely. 23:09 I heard that all the time, roll tight. 23:12 When I left Alabama, 23:13 I was surprised everybody didn't pull for the tide. 23:17 And of course they were doing 23:19 the time of Paul Bear Bryant. Oh, yes. 23:20 Also there is really in the heyday. 23:25 Well, that's exciting. 23:26 It's just exciting to see it, and I know, even from, 23:29 I used to remember the first time 23:30 I ever came out here to do a 3ABN 23:33 interview with Pastor Torrison and his wife Carol. 23:37 In fact in 1997 as we were-we stayed, 23:41 I stayed at the uplink station, 23:43 that person, he just had opened this. 23:45 So I remember I've seen massive changes just during my time. 23:49 Oh, yes, of being involved in Body & Spirit, 23:50 which is in its ninth year now, 23:51 so that's been very exciting to see 23:53 how God's blessed that. 23:55 So by God's grace, we keep going forward. 23:58 Absolutely, no turning back. All right. 24:03 Mollie, you're feeling to get warm? 24:04 Oh, yes. Started to glow a little bit yet. 24:06 Ah, I'm glowing. I've heard that you women 24:08 don't sweat like we men. 24:09 You start glowing. 24:11 Well, I've got the natural glow, okay. 24:17 Okay, let's start slowing it down. 24:19 Now we are into cool down time. 24:21 Now one thing I kind of held back on saying so far, 24:24 and that is, if somebody has plantar fasciitis 24:28 and I did mention that one person 24:29 who called because of Body & Spirit 24:32 and wanted to know what you can do it 24:33 because she didn't want to go for surgery. 24:34 And I said, look what you want to do, 24:36 is get two pails of water. 24:39 Make one as hard as you can stand, 24:41 and the other one, put ice in it. 24:43 And what I want you to do, 24:44 is put your foot in that hot water for a minute. 24:48 And then take it out of that hot water, 24:50 and put it in the cold water for 30 seconds 24:54 and I want you to do that five times. 24:57 And they did that for a week and after that week 25:01 the pain was gone, all right. 25:02 Because they just did some natural remedies 25:04 and that's a beauty of health ministry 25:08 that God has blessed our church with. 25:10 If you just follow simple basic principles, 25:14 you get well 'cause your body wants to be well. 25:17 It doesn't want to be sick. 25:18 And so often we simply go to a medication 25:21 and it just like I tell people all the time. 25:23 If you take an aspirin to lower a fever, 25:26 you're really working against yourself, 25:28 'cause that fever is there to fight off the decease 25:30 or if you have allergies, 25:32 your body sets up pneumococcal bact. 25:34 So then it will trap the flees coming and irritating you, 25:38 you blow it out set up a pneumococcal bact 25:40 and it protects the body. 25:42 What we do as we taken out 25:43 histamine to open it up and the body, 25:45 that's what not I wanted. 25:48 So we're working against ourselves all the time, right. 25:50 Okay, let's cruise have to stop. 25:52 Now I want you do Mollie, 25:53 you just pull the hands in front of us. 25:55 Blow out, and crunch forward, and up. 25:59 Blow out, crunch forward and up. 26:02 Blow out, crunch forward and up. 26:05 Blow out, crunch and up. 26:07 Blow out, crunch, and back. 26:10 Right now we're working the abdominal wall. 26:13 Blow out, crunch and back. 26:16 Blow out, crunch and back blow out. 26:20 The key to working your abdomen is learning 26:22 how to contrac the muscles as you go through your workout 26:27 and blowing out will encourage you to draw 26:29 your abdominal wall in. 26:31 If you inhale first, then you expand it out, 26:34 then you're encouraging your abdominal wall protrude. 26:37 And not too many people I know Mollie, 26:38 want their abdominal wall to protrude, no. 26:40 They all want to flatten it, not extend it. 26:44 Unfortunately in our society, 26:45 far too many people are getting too good at protruding it 26:48 and not enough there to flattening it. 26:50 So that's what we're focusing it on now, 26:52 blowing it out and coming forward. 26:54 Blow out, blow out, and blow out, and blow out. 27:00 Now, Mollie, what we're gonna do is going to stretch 27:05 by turning and using the chair to assist us in the stretch. 27:11 And now we're gonna the other way. 27:18 Okay, good. Okay let's just, 27:20 you can go and stay sit it there 27:22 and we will go ahead and finish off the show. 27:24 Well, I hope this has been helpful for you. 27:26 So I've enjoyed very much talking to Mollie. 27:28 But plantar fasciitis 27:29 is something you can take care of. 27:30 Best of all you want to prevent by keeping yourself fit. 27:33 And when you do your exercise and do your eating. 27:35 Do it all for the glory of God. 27:37 On Body & Spirit, Body & Spirit Aerobics, 27:40 we claim the promise of Philippians 4:13 which states. 27:43 I can do all things, 27:45 that's all things through Christ, 27:46 which strengthens me. 27:48 I appreciate you joining us for workout. 27:50 God bless you. We look forward to see you 27:52 next time on Body & Spirit Aerobics. |
Revised 2014-12-17