Body and Spirit (New)

Oh My Aching Knees...

Three Angels Broadcasting Network

Program transcript

Participants: Jeanie Weaver (Host), Terrence Marshall, Tim Tiernan

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Series Code: NBAS

Program Code: NBAS000006


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.


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Revised 2014-12-17