Participants: Jeanie Weaver (Host), Terrence Marshall, Tim Tiernan
Series Code: NBAS
Program Code: NBAS000006
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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 before beginning 00:08 any exercise program. 00:11 Hi, dear. Welcome to "Body and Spirit." 00:13 My name is Jeanie McDonald Weaver. 00:15 I will be your host for today. Today's program is going to be 00:19 "Oh the pain in my knees." And if you have ever had pain 00:22 in your knees and you want to help your knees, 00:25 stay with us. 00:49 Hi, I hope you are ready for exercise. 00:51 Today I have Tim helping me, who is recovering 00:54 from an arthroscopic knee surgery 00:56 and I have Terrence, who is not recovering from surgery. 00:59 He just wants to have good football knees. 01:01 We're gonna start warming up, 01:03 and that's what we are doing right now. 01:04 If you've had a knee problem, you need to not do 01:08 a lot of impact on your knee yet. 01:10 You need to roll through the ball. 01:12 The foot and just lift your heel and I've got these 01:16 little balls in our hands because we are squeezing them. 01:19 And you don't have to have any special kind of ball. 01:22 Continue working on that warm up with your legs 01:25 because that's what we want to get warming up 01:27 through the hips. 01:28 We want to go all the way through the quads. 01:31 We want to go get our gluteals turned on. 01:33 You can even use just a sock. 01:37 If you've got a sock, you can roll it up, 01:39 and squeeze it and toss it, that's just fine. 01:42 It will help engage your upper body and your core. 01:45 And we are right now talking about core 01:48 which is from our armpit to our hip, core front back, 01:53 we want to engage. 01:54 So even during the warm up you wanna tighten in right 01:59 through the stomach, just pull your belly button in, okay. 02:02 If these guys start turning blue that means 02:06 they're holding their breath. 02:08 They don't want to hold their breath, 02:09 they just want to pull their belly button in. 02:11 So even while I am doing the warm up 02:13 for a knee exercise program, there you are engaging a core, 02:18 so after you've done the warm up with us for the knee. 02:23 We're gonna start to engage the gluteal a little bit more 02:27 and the quad. 02:29 A lot of people with knee problems 02:31 have their knee problems sometimes from an injury, 02:36 but a lot of times from simply sitting too much. 02:39 Did you hear me? So if you are sitting right now, 02:42 you better get up. 02:44 If you are having knee problem and you cannot stand up, 02:47 you can do exactly what we are doing, 02:48 seated in a chair, okay, and we will be demonstrating 02:53 that in just a second on some of these moves. 02:56 After we've warmed up and worked through this 02:59 a couple of minutes, just tossing our ball, 03:01 lifting those heels, putting the weight from one shifting 03:06 from one side to the other. 03:08 Then we're ready to do just a little bit of a squat. 03:12 And so I'm gonna come just like that, I'm gonna come 03:14 just like that with my ball. 03:15 Right hand in the middle I am squeezing 03:17 and when I come back up and I'm gonna act like 03:20 I'm gonna sit down, only I'm not gonna sitting down, okay. 03:23 I am just gonna act like it, and they're gonna act like it. 03:30 And we're gonna come back up. So it's just a little hip hinge. 03:35 Hear that word, hip hinge. You are hinging at the hip. 03:40 You are not bending your back because what's happening 03:43 with your back, it's nice and extended 03:46 because you've engaged your core by pulling your belly button in, 03:50 right Terrence? 03:52 Be nice and tight. Nice and tight. 03:53 Okay, so when you go down, want to push that rear end back 03:57 because I want to engage the quad. 03:58 I don't want to hurt my knees. And one of the biggest reason 04:02 that people hurts their knees when they are 04:05 sitting and standing is they sit in an improper way 04:12 and they come down and they put their knees over their toes. 04:16 We don't want to do that. We want to push back. 04:19 We want those knees to be in line with the ankle 04:23 or the foot as we are going down. 04:24 That way if you go deeper and now we are ready 04:27 to go deeper and we got our squeeze ball or our socks. 04:31 And we're gonna come down here now 04:33 and we've done about eight for warming 04:38 and for getting ready to do a little heavier work. 04:41 Now as I am down here, I'm gonna ask my two assistants, 04:45 where is your weight shifted? 04:46 Where should your weight shift be right now, heels or toes? 04:51 I go on heels. 04:52 Heels. 04:53 So you are pushing into your heels 04:55 then we're gonna stand right back up. 04:56 So if you are at home and you came down 04:59 you felt too much pressure in the front is 05:01 because you weren't pushing into your heels. 05:03 So we're gonna do that again. We're gonna come down 05:06 and we're gonna push as we are going down into the heels. 05:08 And if I have a significant knee injury, 05:11 or that I am recovering from, I still need to be functional. 05:16 So I want to come down in a functional way 05:19 and if you can't bend and squat, you're not gonna be able to 05:24 get down to a lot of positions 05:26 and you wanna be able to do that. 05:28 So I'm gonna keep going, I'm gonna press right down 05:31 into that and I'm gonna keep my ball right here 05:34 at the chest because I don't want to extend my arms out yet. 05:38 I don't want to put that much on my back. 05:40 I want to get my quads going. 05:43 If we can strengthen our quadriceps, 05:46 the knees many times will stop having the pain 05:51 that we're normally getting in them 05:53 and it's because of weak legs muscles around that knee joint. 05:57 Okay, we got about couple more to go. 05:59 How you guys are doing? You are hanging in there? 06:02 Pushing that back, gotcha, right here, okay, 06:07 we are pushing into the heels now. 06:08 Now we are holding and we wanna push the rear end back, 06:12 and we wanna feel the quads right here 06:15 and they should be singing to you right down. 06:17 Have you got it? You got it? Yeah. Yeah. Okay. 06:21 Let me ask you question. 06:22 Is your belly button in tight right now? 06:24 Yes. Yes. 06:26 So see if you didn't say yes to that, 06:28 you better straighten up out there. 06:30 And I'm gonna come back up, take a big deep breath 06:33 and I'm gonna roll out. 06:35 So we're going to go right back to what I just was doing 06:38 the very first move. 06:40 All we were doing was lifting our heels. 06:42 You notice we weren't stepping up yet. 06:45 We will get to that. 06:47 So I lift the heels, take a big deep breath, 06:51 recover because we're gonna hit those quads one more time 06:56 before we come off to another exercise. 07:00 And I've got my little ball here and I am squeezing it 07:04 and I'm gonna tighten in on the belly button 07:06 and we need to get a pretty good load for the quad, all right. 07:11 There is many ways to do that. 07:12 We are doing it with our body weight, 07:15 not pressing against the wall which is a good way to do it. 07:19 So are you guys recovered? Are you ready? 07:23 Okay, first thing you do is engage your belly button, 07:26 so you wanna pull tight, right? 07:29 Don't hold your breath, I'm gonna push into my heels. 07:34 And if I can only go this much, I'm only gonna go 07:36 that much and then I'm gonna come back, okay. 07:39 I'm gonna push back into the heels as I come down 07:43 and I wanna really push my rear back, 07:46 because I don't want any pain in the knees. 07:48 I want to feel these grabbing and I'm gonna come back up. 07:52 Now we're gonna intensify this just a little bit 07:54 for those of you are ready, you may not, 07:56 you may not be ready to go more. 07:59 You don't have to go more. You stay right here. 08:01 You go to semi, If you can go deeper, go deeper. 08:04 Terrence is going much deeper. Tim is coming down medium. 08:09 I am about medium. 08:11 I'm gonna push the rear end back. 08:13 I wanna my weight to be where? 08:14 Heels. In heels. 08:16 I want my weight to be in heels, okay. 08:19 Now I'm gonna tighten my stomach 08:21 and I'm gonna just take my arms out. 08:23 And I'm gonna increase the load in that core, 08:27 then I'm gonna bring it back and I'm gonna stand back up. 08:33 Big deep breath. 08:34 So we got another over load right there in the quad. 08:37 So we want to start with those big muscles. 08:39 And if we're starting with the big muscles, 08:41 we're gonna go and we're gonna work the hamstrings as well. 08:45 So we're gonna go right back here. 08:48 I'm gonna step right behind the chair. 08:52 And I can put my squeezy ball right there in the front. 08:56 You can see from the side what they are are doing. 08:59 You can see straight on what I am doing. 09:00 I wanna just step right here and put my hands right over 09:04 the chair because I wanna put a gentle load on the upper body. 09:08 And I want to hip hinge a tiny bit. 09:11 Then all I'm gonna do just put my foot behind me, 09:14 that's it. 09:16 It's not hard but there are many, 09:17 you put your foot back there, what needs to engage? 09:19 Stomach. 09:21 Stomach, you got to engage your stomach. 09:24 Unlock your elbows if you are up here like this 09:28 and you locked them out, don't do that. 09:29 Unlock your elbows and you're gonna come 09:31 straight down. 09:32 My toe is right here and I'm gonna pull 09:34 that heel right up to my rear end 09:38 and then I'm gonna come back down, right. 09:40 I'm gonna pull it up. I'm gonna back down, okay. 09:44 Now if you got that really good, 09:46 then you are ready to come here and to hold your positioning 09:50 with your one leg. 09:52 And you're gonna go drop, pull. But if you are recovering 09:57 from knee surgery, you don't do that. 09:59 You hold on, and you just pull, and you come down, 10:03 and you keep that knee unlocked, okay, don't lock that knee. 10:07 Okay, so we are into this move, you see I am bent over here 10:11 from my hip. I don't want to bend my back. 10:14 I wanna be careful not to bend my back. 10:16 I wanna keep that knee back behind me, 10:18 pulling with the hamstring but here is the deal you all. 10:22 The other leg is supporting this whole move. 10:27 So this is trying to help your whole knee capsule 10:32 and through the hip as well as your ankle 10:34 because it's all connected, so you can't just do one thing. 10:39 You need to do it in a functional manner 10:42 which means how do you move? 10:45 We move functionally. 10:47 You don't just take one little move. 10:49 Now we're gonna bring it up here, 10:50 we're gonna hold right there and just gonna go. 10:53 Pull in, so these are called repeats pull in. 10:57 I'm gonna keep my hands here if I needed. 10:59 My tummy is what? My belly button is pulled, 11:03 tight in tight. 11:05 Keep my shoulders straight on, right Terrence. 11:09 Keep your shoulders really in tight. 11:11 Okay, I'm gonna put my foot down. 11:13 Now I'm gonna do a little inner set 11:15 just to loosen that tight muscle up. 11:18 So your supporting leg should be 11:21 very really feeling tight right now. 11:24 You got that, okay. 11:25 Now we are fixing to shift. 11:27 Whichever leg is your, your Waterloo, your problem leg, 11:33 the leg that you hurt. 11:36 Be careful with it, that's why we're gonna shift 11:39 into the other now. 11:40 We're gonna put the other leg back there, okay. 11:42 Now again, I'm gonna stay right in here. 11:45 I don't want to put too much pressure here. 11:47 I want to put most of the pressure on my supportive leg, 11:50 so my toe is down and when I bring 11:53 that heel to the hip, I don't want this knee 11:57 to come in front. 11:59 I don't want to come here. 12:02 I wanna stay back here and pull that in. 12:06 And then as you are should doing it, 12:08 continue doing it. 12:09 Yes, keep going right to the toe. 12:12 Pull and if you've got it and you think you can do 12:16 with one hand, that's good, 12:19 that's the next challenge but if not, 12:20 you keep both hands there, that's fine, 12:23 but I want to keep your knee back, 12:25 just coming to the toe and I wanna hip hinge forward. 12:30 I don't want to round my back coming forward. 12:32 I wanna keep the hip hinge. 12:34 This way you're hitting the two major 12:37 antagonistic muscle groups; the quads and the hamstring. 12:40 And you are also engaging the gluteal, okay. 12:44 So I am back there, pulling and I wanna try to get 12:47 to where I can do, maybe fifteen of these, okay. 12:50 The next step in this would be for you to do this move 12:55 with a weight on your leg. 12:57 That's a lot of fun when you put the weight on your leg. 13:01 You will love it when you do that. 13:03 Keep going, got a couple more, okay. 13:07 Big breath and bring it back down, good. 13:11 Bring it back in and little rock out 13:13 to relive that pressure. 13:16 So anytime you do something that is really hard 13:19 and you are feeling that muscle working, 13:21 give yourself a little bit of a break to do that, okay. 13:25 Now with your knee, we're gonna come out here. 13:28 Let's talk about this knee. 13:29 We're gonna come out here to the chair. 13:30 We're gonna sit down and you can do a lot 13:34 of this work on a chair. 13:37 You can do it lying down on the mat, 13:40 so we're gonna do that just a minute. 13:41 But right now, we're gonna do a nice symmetric work. 13:45 Some people who have and when you are recovering 13:48 from your knee, um, and I'm gonna sit up here like this, 13:51 so that I am engaging my core, right, right. 13:55 No roundedness, none of this, right, okay. 13:59 Don't hold your breath you turn blue, 14:00 not good for your health. 14:02 But you can bring the leg up, okay, tighten in, is that right? 14:07 Your waist is tight. 14:08 Tight, tighten your belly button so I've got right here 14:11 and I'm gonna go like I'm gonna kick a ball 14:13 and then we come back in. 14:14 But here's what you don't do. 14:16 You don't go all the way straight with this, 14:19 okay, because that will grind your knee. 14:21 If you have arthritis, if you have problems, 14:25 if you are recovering, you don't wanna go 14:28 to a straight line with your leg. 14:30 You wanna just come a little bit 14:32 until you feel this working, got it. 14:34 Now I'm gonna have you continue to do that. 14:37 We're gonna hold it out there. 14:38 We're gonna just keep that leg up there. 14:40 We're gonna come right there and this here right here. 14:42 If I touch this, if you touch that leg right there, 14:44 you touch your leg, it should be pretty tense 14:48 because you're squeezing it hard. 14:50 Okay, now we're gonna do what's called pulses. 14:52 We're gonna go pulse. 14:53 It's a pulse, but it's not going straight, okay. 14:57 So I have a significant knee problem myself from injury, 15:01 back when I was Terrence's age. 15:04 And I have to keep these really strong 15:08 and I can't do traditional exercises like 15:11 you see in a fitness class or something like that. 15:12 I have to keep this strong with some other things 15:15 that I am showing you today, okay. 15:17 I'm gonna hold it there now. 15:19 Take a big breath. How are you feeling boys? 15:22 Pretty good! Plenty. Right here and bring it down. 15:25 Okay, to release, you lean forward 15:29 right here at the hip hinge, same type of the thing. 15:32 We just come forward like that, this totally release this. 15:35 You will like this move. You need to learn these moves, 15:38 especially if you have knee issues, okay. 15:40 Just put your elbow right there and just relax 15:42 but your back is straight. Now I'm gonna come back, 15:45 and I'm gonna put the other one right there. 15:48 I'm gonna toe up. 15:50 I'm gonna bring it up like I'm gonna kick and come back down. 15:54 So I've got my little ball here, okay, 15:58 I'm gonna keep squeezing it because when you squeezing 16:01 you engage with your hands like this. 16:03 It engages your core a little bit more, okay. 16:07 It helps your grip, so I'm gonna go like that 16:10 and I'm gonna come to my heel, and I'm gonna come like that, 16:13 and I don't want to go in a straight line, right. 16:16 So with Tim recovering from his arthroscopic knee, 16:21 he had to do lots of these and so many of them 16:25 we had to do with leg weights, all right. 16:28 Somewhere up and back. I don't want toes sticking out. 16:31 I wanna come straight up there, keep it really tight, got it, 16:35 got it, right there. 16:37 So you don't have to go quite to a straight line 16:40 even though you can, but you can come up there 16:43 and you should be feeling right here, got it. 16:45 Yeah, take a breath. Yeah, don't hold your breath, 16:48 so it's a breathing in, blowing out, 16:52 all right, in and out. 16:54 Don't let yourself hold, because that's not a good thing, 16:58 not healthy. 17:00 Big breath, breathe, breathe, breathe. 17:02 Hang on, couple more, stay with me you guys. 17:06 Right there, you should be feeling this, okay. 17:08 See I'm not leaning on my chair, all right. 17:11 I caught Tim, he was leaning on his chair. 17:13 And I wanna keep this up here, keep this engaged. 17:16 Then if you put a weight on this, oh my goodness, 17:20 it turns into quite a good lift, just two more 17:24 and we're gonna hold it. 17:25 We're gonna do little pulses, are you ready? 17:26 So it's gonna kick, pulse. See here, right here, 17:29 see the bend, I wanna see the bend, yeah. 17:31 So you have to bend it. You gotta bend it just a little. 17:35 We're kicking it right here, right? 17:38 Breath, breath and bring it in, and release and come back. 17:45 How is that feeling? Pretty good, pretty good. 17:48 So now I'm just gonna take, you can use the towel 17:52 if you want to. You don't need too, 17:54 I'll use a towel, you don't need to. 17:56 I'm gonna bring this leg and I'm gonna 17:59 come right up to me. 18:00 I'm putting my little ball down. 18:01 And I'm gonna, I'm gonna use my hand if I were you. 18:04 You could use your hand. 18:06 I am just showing you some variations, all right. 18:08 I'm gonna bring this up like this and I'm gonna hold 18:11 this up here like this or I could bring it up 18:15 here like this and hold with my hands 18:17 that's how you're gonna do it, that's what you're gonna do it. 18:19 But what I am checking is their backs. 18:21 I want to lean back into the chair 18:24 and bring that back up, so it's like a board, yes, 18:29 that's what I want. 18:30 So you're leaning your shoulder blades there 18:32 and you got it and you are free swinging now, okay. 18:35 And you are holding. 18:36 And you need to come up and back, 18:39 and up and back, and up and back, 18:42 but this time we're gonna turn it out. 18:45 See that. I'm gonna turn my toe out. 18:48 I'm gonna turn my toe out. 18:50 Yeah, your legs are going to hit into mine. 18:52 Turn my toe out because now I am working 18:55 different muscles in the quadriceps. 18:59 That's going to help support that knee capsule. 19:04 So I don't go straight on, I'm just gonna turn out 19:07 just like that. 19:08 Breath, then I'm gonna change. 19:13 I'm gonna do the same kind of move. 19:14 I'm gonna cross my leg but not hard like this. 19:17 I'm just gonna put it right there. 19:19 I'm gonna do the same move now. 19:21 I'm gonna kick out and bring it back, kick out, 19:26 so I've turned my toe out. 19:29 I'm gonna go in the direction of that toe 19:31 because that is gonna help me use some of the smaller muscles 19:36 in the quadriceps, okay. 19:39 Big breath, so lot of times we have knee pain 19:43 because of imbalances in that around the knee, 19:47 in the muscles around the knee. 19:48 We can help it by doing some of the simple move, 19:51 so I'm gonna stop and come down 19:53 because we have the other knee to do, right? 19:56 Right? How are you feeling? 19:57 Where did you feel that? Right through here, right, yeah. 20:01 Okay, so I'm gonna use this to start with, 20:04 and at the same time that I am working that leg 20:09 and working around this knee capsule. 20:11 I am working my core, all right. 20:14 So when you go to do this, don't forget and you know, 20:19 hunker over like that, you want to do that, 20:21 you are gonna come up. 20:22 You want to hinge back at the hip hinge. 20:24 You can touch or not. If you don't touch, 20:28 it's a more intense exercise. I'll just come back, 20:31 I lift, I hold it up there or I can use my hands 20:36 but this is an assist and I'm just gonna come again. 20:40 See how it's feeling and then I'm gonna do few 20:44 but now I'm gonna turn it, watch the foot. 20:46 See that turn. And I kick it out like that. 20:51 Kick it out. But I'm holding unto this, 20:54 I am using my upper body, right? 20:56 My stomach is tight, right? 20:58 Don't hold your breath, you turn blue. 21:06 Out that way, see a lot of people forget this, 21:09 They do the straight one, the straight one 21:10 but they don't do this, you got to do this one. 21:13 Breath, this is working the whole muscle 21:17 called the sartorius and it's working with that 21:20 vastus medialis laterilis. 21:23 Big breath, okay. 21:25 Bring it out there and so if I was somebody in therapy, 21:30 getting ready for surgery or coming back after surgery, 21:33 after they have been okayed by their PT, 21:36 their physical therapist or whatever, 21:38 then they are ready to go into fitness move, 21:41 and that's what we're doing. 21:42 Okay, so now I'm gonna take that, and just cross my leg 21:45 but not hard, I like that. 21:47 I'm gonna just barely touch there, 21:50 see, so it's in the position. 21:51 So I think hard you have to remember because this what 21:55 you do normally when you cross yours legs, right, 21:57 or like this if you are, guy, right? 21:59 Now if I put my hand on your back, 22:02 would it be nice and straight. 22:04 Are you lying? 22:08 Don't lie, Terrence, bad things happen if you lie. 22:10 Okay, tighten stomach and we're gonna kick, see that. 22:14 Bring it back in and kick. 22:17 Bring it back in, kick it out there. 22:21 Bring it back so I've turned that toe 22:23 and I'm heading up that line. 22:25 Yes, just like that you want to turn that toe, way down, 22:28 and pull it out there because it's really working here. 22:32 Big breath, big breath, pull, big breath, go, big breath. 22:38 How are you doing? 22:39 Twenty. 22:40 Not bad and I'll start twenty. He is counting. 22:43 Breath, hang on. Unn...okay, can you hang on to, 22:47 hang on to it, right here. 22:50 Keep that toe turn, keep turn, keep turn, bring it down. 22:53 So you should be right here and right through here. 22:55 Okay, we have to work together 22:57 in order to strengthen that up. 22:59 I'm gonna come like this. Take a big deep breath, yes. 23:04 Now, let's talk about the lower leg 23:09 as it's going into the calves. 23:11 We're gonna talk about calves later, 23:12 I think in our program. 23:13 But this is directly associated with your knee as well, okay. 23:18 So I'm gonna take a big deep breath. 23:19 I'm gonna go up here on my toes just like that 23:23 and come back down, and then I'm gonna pull those toes back 23:26 just like that, all right. 23:28 So we come back, I'm gonna go up on my toes, 23:31 and I come back down. 23:32 So we wanna see how that ankle is going 23:35 because a lot of times your knee pain is coming from 23:38 how you are walking. 23:40 Your shoes that you've chosen, 23:42 your ankle if you hurt your ankle or your foot, 23:45 sometimes that throws you into asymmetry 23:49 and it bothers your knee. 23:51 So you wanna just see how you are able, 23:53 if you are able to get those toes up, 23:55 if you are able to come down here, 23:57 lift those heels I mean it feels pretty good. 23:58 Then I'm gonna stand, take a big deep breath. 24:02 I am going to use my chair again. 24:05 I'm gonna come back here, 24:06 and I am going to do a general stretch, 24:11 I'm gonna do two all at once. 24:12 I'm gonna go again with that ankle. 24:14 We're gonna put it down there just like that. 24:17 Pull that toe back, push my rear end back 24:21 and lean forward from, Tim? Oh the hip. 24:26 The hip hinge, so this knee is bend, 24:29 this knee is straight and I am coming down 24:32 and I am stretching all the way down through that calf. 24:36 I wanna pull that toe back, but if I can't do that 24:39 I am just gonna come here that it's perfectly fine. 24:42 As a matter of fact, if I need to do this from my chair 24:45 I could and I will do that for you. 24:47 I want to show you how to do it. 24:48 So as you're bending down, you wanna show Terrence 24:50 that you don't round your back, okay, 24:53 like you are doing right now. 24:56 There, that was good, that was good correction. 24:57 So if I want to do this seated, see I would just go like this, 25:01 lean forward, pull that toe. 25:04 Where you feeling that? Where you feeling that? 25:09 Calf. Yeah, you wanna pull this up here, 25:11 you feel the calf, you wants to feel the hamstring. 25:13 You feel that whole unit, stretching and you hold it down. 25:17 You just count fifteen or thirty, 25:19 you come up of it that same leg now. 25:24 You're gonna turn and you're gonna push back into that calf, 25:28 into the heel, okay. 25:29 And at the same time you're gonna to contract 25:32 right through here. 25:33 So you're gonna push that back, 25:34 you're gonna come down, and just stretch that calf, 25:37 just stretch it. 25:39 So you want to put the back leg you want it to be straight, 25:41 yeah. 25:43 Put the heel down, there you go. 25:44 Now bring your upper body down, okay, just like that, 25:48 and hold on to it, hold on to it, 25:50 hold on to it, hold on it. 25:52 Take a big deep breath, keep it back there, 25:55 that's good. 25:57 And you can roll into the toe back into the heel, 26:00 press it down so that you work calf 26:03 and you stretch the calf and it's gonna be tightening 26:07 all the way up into the quad and then you're gonna come off 26:10 and change. 26:11 So we're gonna take this one now or we're gonna 26:14 just step it back. 26:16 We'll do this first and then we will reverse it, 26:19 and end up right where we were. 26:21 Okay, so pressing back, you got it. 26:24 So my tummy is tight, right? You are not lying are you? 26:28 Okay, don't lie, don't lie, okay. 26:32 And come back up, now you should be feeling 26:35 that in the calf. 26:36 We're gonna hold it about fifteen seconds or so, right. 26:39 Then we're gonna come up and we're gonna just 26:42 just come forward with it. 26:43 And we're gonna come down so this knee is already bend. 26:46 So all I have to do is hip hinge, pull that toe up, 26:52 but remember if I can't get down there I can just go here 26:55 or I can fit and do it just fine. 27:00 But whenever I go down to do this, 27:02 I don't wanna see any of you bending your back on this, okay. 27:06 Why are you come off of that already? 27:08 Are you quitting? 27:11 I forgot which leg I was on. How are you feeling? 27:13 Are you doing that stretch now? 27:15 If you do this stretch you're gonna kick 27:17 football so far, you really are. 27:21 So just remember when you are dealing with knees, 27:23 you're dealing with the very complex thing, 27:26 the simplest thing though can help you to overcome knee pain. 27:32 That's why we are here for. 27:34 We're here to help one another in love as Galatians 5:13 says. 27:39 And these kinds of exercise is sometime 27:42 when you are in pain they hurt and you don't want to do them. 27:46 And that's where you need a little support 27:48 and that's what we are trying to do is to give that support. 27:51 Tell you to pull those bellies in, 27:53 tell you we're there for you, we're gonna help you, 27:57 just stay with us. 27:59 We will see you next time and you're gonna do better. |
Revised 2014-12-17