Participants: Jeanie Weaver (Host), Frances Czeizinger, Tim Tiernan
Series Code: NBAS
Program Code: NBAS000007
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00:01 The following program is designed
00:03 to demonstrate simple workouts 00:04 that you can use to improve your health. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Welcome to Body and Spirit. 00:13 Today we're gonna fix that back. 00:14 Jeanie McDonald Weaver, right here. 00:40 Again welcome to Body and Spirit. 00:42 Today I have Tim and Francis. 00:45 They're gonna be helping us, get rid of our aching backs 00:48 and when we're gonna exercise for backs 00:50 even we've got to warm up, and that's what we are doing. 00:53 So right now we are bringing our knees forward just a little. 00:56 We are not bringing them all the way up to the hip, 00:58 bringing them up just a little. 01:00 I'm again gonna tighten my stomach right, Tim? 01:04 Yes, absolutely. Stomach, right? 01:06 Francis, you got in tight. 01:07 So when the knee comes up just keep keying yourself 01:11 and just keep saying, every time the knee comes up, 01:13 in fact, you can take a little squeezy ball 01:15 and remember you could even just use some socks. 01:19 So you are squeezing 01:20 and you are tossing and squeezing. 01:22 That's all you are doing, tossing and squeezing. 01:24 You are bringing that knee up just like that. 01:26 So that you can start to warm up a little bit. 01:28 After we've done that for about 20 to 50 steps even 01:33 and we can go backwards with it. 01:35 We can come front with it. 01:37 But every time the knee comes up what happens, Francis? 01:40 Tummy in. 01:44 I didn't hear you. 01:45 Tuck my tummy in. Tummy in, right? 01:46 Tim's got that down. 01:47 Keep the stomach really tight 01:49 because when you really pull that tummy in, 01:51 you are supporting your back in this walking procedure. 01:56 So every time the knee comes up... 01:58 Tummy goes in. Tummy goes in. 02:00 Okay, the belly button. Just pull the belly button in. 02:02 Now after you've done that for 20 to 50 steps, 02:06 you're gonna come back 02:07 and you're gonna do a little crossover 02:08 because we are trying to warm up our back. 02:12 And in order to warm up our back we have to warm up our core. 02:15 We have to warm up our gluteals. We have to turn all of this on. 02:19 So we're gonna crossover like that just a little step, 02:23 then I'm gonna step up and together. 02:26 Then I'm just gonna walk back again 02:28 and if you are at home and you can continue to do this, 02:31 that's just fine. I'm gonna crossover, 02:34 and then step together, walk a back. 02:38 I'm gonna crossover. 02:40 I'm gonna step together and I'm gonna keep queuing 02:45 my stomach to go in, right Francis? 02:48 That's right. Right, Tim? 02:50 Don't you forget? 02:51 So I'm gonna crossover together, step together, walk back, 02:55 squeeze that ball, crossover, step together, 03:01 walk back, tummies in, crossover, step together. 03:06 So why I'm saying, while you crossing over 03:09 that's the same, you know, kind of weird 03:12 that you are doing now. 03:13 Isn't that what you are thinking? 03:15 Because you are wanting to turn on all the gluteals 03:18 in both sides up your quads, both sides of your legs, 03:23 both sides of your back, both sides of your brain. 03:27 And when you cross your mid-line that's what you accomplish, 03:31 so we are tossing, but when we cross like this 03:35 we get that nice warming effects. 03:37 So now we've done several times. 03:39 We're gonna go like that and we get a little turning, 03:43 so I'm gonna take the ball. 03:44 I'm gonna go back here like that 03:46 and I'm gonna come back to standing. 03:48 Then I'm gonna crossover and switch and come back. 03:54 So after I've walked in place, after I've walked crossing over, 03:59 then I'm gonna do a number of these 04:01 where I'm just gonna crossover and come back, 04:03 because I wanna gently do what's called 04:06 a transverse move or turning move. 04:11 And that's what I wanna do repeatedly 04:13 as I crossover and back, and crossover and back. 04:17 And I just keep squeezing, turning, squeezing, turning, 04:20 squeezing, turning, squeezing, turning, 04:23 just like that all the way over and back, okay. 04:29 And I'm just gonna shake out. 04:31 Everything is feeling pretty good, right? 04:33 Yep, feeling good. Right, right. 04:34 So I'm gonna take this, put it on my seat. 04:39 And I'm gonna do one of the first move 04:40 that you can do anytime that you are starting 04:42 to have some back tightness. 04:45 First of all if you have high heel shoes on, 04:47 take them off, be smart, right. 04:51 So take them off, take them off when you are standing there. 04:52 And I'm gonna put my hands just right on my hip 04:56 just like that, okay, so I'm gonna push my chin in. 05:02 I'm gonna tighten what? Belly. 05:04 Yeah, I'm gonna tighten the belly 05:06 and then I'm gonna just look up and I'm gonna press my chest up 05:11 because I wanna stretch to the packs, just like that. 05:14 I wanna push my hips forward, so I wanna push my hips forward 05:19 as I am just lifting gently 05:21 and I'm stretching through the chest. 05:23 Okay, I'm gonna hold, I'm gonna count about 10, 05:25 maybe even 15 if I can. Don't hold your breath. 05:29 And then come back. 05:32 Now I'm gonna pair that move, 05:34 so this is an assisted back arch. 05:37 So I'm gonna tighten, tighten, push, really arch there, 05:44 come back, soften my knees and come down. 05:50 Now and only now am I'm gonna go ahead and flex, 05:54 because my knees are soft and I am doing this 05:56 after I did the back arch, 05:58 then I'm gonna come down carefully, 06:00 knees bend and I'm just gonna really open 06:03 those shoulders up in the back and I'm gonna reach down here 06:07 as far as I can go. 06:08 If it's only to the knees 06:09 and I'm gonna keep it to the knees. 06:11 If I can go down and grab those ankles, I'm gonna do that. 06:15 So you can grab your ankles and then straighten those legs. 06:20 So right now the legs go straight 06:21 because you are stretching. 06:23 Yeah, and the back is rounded, and we're gonna hold, 06:26 we're gonna count about 10 to 15. 06:29 Then we're gonna bend the knees 06:31 and we're gonna push up with the quad, 06:35 so we have that pairing of exercises. 06:37 We have the back arch, then we have the forward bend. 06:40 And that's about the only time when you're gonna 06:43 round out your back like that, okay. 06:45 Now we're gonna do what's called transverse rotational, okay. 06:49 So I'm gonna put my hands right here on my hips 06:53 and I'm gonna do just little rotations, okay. 06:56 And if that is given me a little bit of a stretch, good, 07:03 if it hurting in my back I'm not...I'm gonna limit it. 07:05 I'm just gonna go a little. 07:07 I'm just gonna rotate a little bit 07:09 and my knees are gonna be... 07:11 Bend. 07:12 Soft, soft, yes. 07:14 I want my knee soft and I am right over my feet 07:18 and I am just doing these little bit of rotationals. 07:21 And at first, I have my hands here because I am guarding. 07:24 I don't wanna over turn. 07:27 If I have a sore back, this might be a huge deal 07:32 and I'm gonna do maybe 20 repetitions of this. 07:36 If that's feeling pretty good 07:37 and you are not hurting your back at all 07:39 and you can go a little more 07:40 then I'm gonna bring my hands here, 07:42 and I'm gonna pull and I'm gonna pull. 07:46 So I'm gonna actually pull that elbow back. 07:48 My knees are what? 07:50 Bend, bend, loose. 07:51 Soft! I'm gonna pull. 07:54 So this is a rotational way to continue to warm up, 07:59 to loosen up that spine and it feels really good. 08:04 And if you have a sore back, a tight back 08:07 and you don't have really disc problems 08:08 and you don't have osteoporosis severe in your spine, 08:13 these are fine to do. If you have osteoporosis 08:16 you wanna be very careful and do this one 08:18 where you just doing a little, but everything else is same. 08:21 Knees are soft and so I'm doing a high repetition. 08:25 I'm really gonna go around there with these rotationals. 08:28 And I might even bring my hands out and pull. 08:31 So If I were just tighten the back then I might go ahead 08:36 and bring my arms out and really pull them around, 08:38 but my knees are already soft, okay. 08:41 So it's a high repetition on my back. 08:43 So I warmed up abdominal rotationals 08:45 and now for back work. 08:47 We're gonna do some stretching and strengthen both. 08:50 And to get down if you have a back 08:52 or sore back it can be a big deal. 08:54 So we're gonna go, I mean, I have Tim and Francis come 08:57 and you're gonna just come down to all force. 09:00 Right down on to all force, umh, just like that 09:03 and you're gonna be on hands and knees. 09:07 Now what's the first thing I'm gonna tell you 09:09 when you get on hands and knees. To tighten my stomach. 09:11 Tighten your stomach, that's right. 09:12 So you wanna keep your stomach really tight, 09:14 so if I come here and after I have, 09:17 make sure that my back is nice and flat, 09:19 my shoulders are over my wrist. 09:22 I'm gonna keep tight and then I'm gonna take my leg. 09:25 Don't matter which, you can take the right one or the left one, 09:29 your choice, whichever one that you take. 09:31 You just gonna move it back and put it right over that, 09:36 you are fine, you are fine. 09:38 Take that leg right back, 09:40 so that I can see with or without chair, 09:41 you don't have to use the chair. 09:43 You can use the chair or without the chair. 09:45 So if you have a significant back issue you might need 09:48 to have something to put your foot on. 09:51 Now as you are balancing, you keep your tummy tight. 09:55 This arm the opposite arm from the leg that's up 09:58 is gonna just lift off the ground 10:02 and you gonna hold it right there. 10:03 You don't really need to reach it yet. 10:05 If you want me to you can, 10:08 but when you start to bring your arm up, 10:10 some people with significant back problem aren't ready too. 10:13 And so you can just bring your arm up like that, 10:16 you get your leg here and you are holding 10:19 and your stomach's, what? 10:20 Tight. Are you feeling these working? 10:23 I am. Yes, you are. 10:25 And how you're doing, Tim? 10:26 Twenty. Twenty, all right. 10:27 Let's go to our forty now. 10:29 Okay, now hold it, take a breath, 10:32 put that leg down and that arm down. 10:36 And then you're gonna reverse, okay. 10:37 And you're not gonna do them both at the same time. 10:40 You're gonna take the leg up first, 10:42 get in position then you're gonna bring that arm up, okay. 10:47 And remember when you are doing modify 10:49 then you are using a chair. 10:51 You just wanna bring the arm up because your core is engaged. 10:56 You are putting a lot of pressure through here. 10:58 Your back is working. 11:00 Your gluteal is working even with your foot up here. 11:03 And Tim is working a little bit harder 11:05 and then you can go all the way out there, 11:08 make sure that, that elbow is not locked and you're holding. 11:12 You wanna try to count 20 or 30 11:13 that's what we are trying to do here. 11:15 How are you doing? I lost track. 11:17 He lost track. How are you doing? 11:19 Doing great. How is it feeling? 11:21 It feels good. Are you working? 11:23 Yeah, yeah. 11:24 Feel little here, working little here. 11:25 In the back. Yeah, take a breath. 11:27 So if you do this even twice, 11:29 you are doing some really good work. 11:31 Okay, you don't have to do 10,000 of them, 11:32 just hold it, hold it for 20 twice, 11:35 come on in, come on in. 11:38 Take a big breath and then the hips drop 11:41 to the heels for a little inner set, 11:43 little stretch, hips drop to the heels. 11:46 This is a really good one for Tim to do 11:49 because he is trying to keep that bend in his knee 11:52 because he has that knee issue. 11:53 So this is a really good inner set for him to do 11:56 until we go to our next move. 11:58 Okay, so we just addressed one of the primary reasons 12:01 that there is back problems. 12:03 Not strong in the core and in the back. 12:06 So we work to back extensors, 12:08 modified and little more intense. 12:11 Now after we've stretched, I'm gonna have Francis and Tim 12:16 just turn over, sit down, 12:18 lay down on that rug on the mat. 12:21 And if you would doing up towards the chair. 12:24 Okay, so now we are ready. 12:27 You can use the chair, your couch or not. 12:31 If you have a significant back problem 12:34 you want to just roll into it. 12:36 You don't want to even make it hold you to go down there. 12:41 So now we're gonna work the opposite muscles 12:44 or the antagonistic or opposing muscles 12:47 that we just worked which is our stomach, okay. 12:51 And all that we wanna do is we wanna take this hand up 12:55 and your one, yeah, just one of them 12:58 and you're gonna reach it over here just like that 13:01 and you're gonna roll yourself. 13:03 And you're gonna tighten your tummy 13:06 and you're gonna try to come forward to just touch that knee 13:10 and then you're gonna go right back down. 13:12 So it's not really a lifting, it's a rolling 13:16 and then you tighten that abdominal muscle and hold it, 13:20 touch that knee, count to three, count to five. 13:24 The main thing is you wanna feel, 13:26 your abdominal muscles working. 13:29 You don't have to do a typical sit up 13:33 to strengthen those stomach muscles. 13:35 You can make as much harder 13:37 if you want to keep your head just like this 13:43 and you bring one leg off the ground, okay, 13:45 but you don't have to do that and don't have to do that, 13:48 you can keep your leg just with your heel up 13:51 and you are crossing over. 13:53 The thing it is as we got a contraction going on 13:55 right here in the abdominals we're holding it 1000, 2000, 3 13:59 then we're gonna come over this way 14:00 lift the heel, 1000, 2000, 3. 14:04 Keep your chin tucked 14:06 and then you won't hurt your neck. 14:08 Well, right on back keep it going. 14:11 So you want to do, if you can try to do ten to start with 14:16 and then two sets of ten, so that you are getting 14:18 to where you can do two sets of ten of this 14:20 and eventually three sets of ten, 14:22 that's your goal. 14:24 And so you are seeing, you are rolling, 14:26 you are coming right to that knee and back. 14:29 Now Tim instead of doing it every other one, 14:31 he is doing all of one side or you can do five 14:34 and then go to the other side, 14:36 so you don't build too much extension up, 14:38 then you go to the other side. 14:39 Take your breath, blow, take your breath as you go down. 14:45 Excellent. So we are working abdominal. 14:48 If I can get most of the people 14:50 with back problems to just do 20 of these. 14:54 Their back problems will start abating, 14:57 because they will start getting stronger here. 14:59 They you don't have to do a full crunch, okay. 15:01 So now after you've done that 15:03 we've done our back extensions on hands and knees. 15:06 Now we've done the antagonistic muscles we've strengthen. 15:10 Now we're gonna stretch a little bit. 15:12 So that means we're gonna take one leg and bring it in, 15:17 and we're gonna take the other leg and bring it in. 15:20 You know, obviously we did one leg at a time. 15:22 So when we keep the head down, 15:24 if we can where you bring those legs in 15:27 and we just wanna be comfortable right there. 15:29 So now right now the tummy goes really tight, okay. 15:34 And it crunches and this is a re-back of the crunch. 15:38 This is a back-friendly crunch. 15:41 So you are pulling in and you're gonna pull 15:43 those knees as far as you can, hold 1000, 2000, 3. 15:46 Now release to keep the back down 15:49 and then come back in. 15:51 Okay. Like all the way down? 15:54 No, you don't have all the way down 15:55 and your feet can just stay right about like that. 15:58 Good, good question. How you're feeling? 16:00 So you are pulling that in and then you're gonna release it 16:03 Now you can create one twist here by simply lifting your head 16:08 one inch of the ground like you are putting your nose 16:10 into my hand. Now hold that. 16:12 Now pull those in, release, yeah. 16:16 How you're doing? I'm great. 16:18 Your head is often far up. 16:20 Okay, pull that chin down there, now bring the head up, 16:23 there, there, there. 16:25 Is that harder? Yeah, that was more. 16:26 Okay. Work with it, work with it. 16:29 you are doing good, breath. 16:31 so that you come on in and then don't go back. 16:33 Bring it in, how you're doing? How you're feeling? 16:37 How hard you're working? About a ten? 16:40 Not quite. Seven. 16:42 Okay, bring it in, now hold, now we can go to the table top. 16:46 If you've already got your head up 16:47 or you can go to the table top right here, 16:49 take your hands and just place your finger tips 16:52 behind your head, don't pull, just place them there. 16:56 You got a table top going. 16:58 Now I want you to really tighten your stomach 17:00 and you are just going to do like a little bicycle right here 17:03 which is a very small range. 17:05 It's right there like that. 17:08 But you keep your heels up and you are pushing, 17:11 pushing, breath, breath, yeah, yeah, yeah, 17:15 keep that back down, don't pull your head with your fingers, 17:19 that's a mistake. 17:20 You wanna just lay that head into it. 17:23 You wanna make it harder, you can, 17:25 but we don't want you to make it harder. 17:27 We just want to do something that we can strengthen 17:29 our stomach without hurting our back, okay. 17:34 Press and come back in and hold it 17:37 and put those feet down, okay. 17:39 So now once we've done that really hard contraction, 17:43 now we need to give a chance for recovery. 17:45 So we just gonna take those knees and go to the side, 17:49 just like that but we're gonna keep our shoulder down, 17:51 aren't we Francis? 17:53 We're gonna try. We're gonna try. 17:56 Keep that shoulder down. 17:57 How you're doing keeping that shoulder down? 17:59 Yes, so you want to try to get the knees right on down 18:03 and you wanna try to open this arm out, 18:05 so that you have stretch, keep it low. 18:10 So you can open that out, 18:11 you can get a nice transverse stretch 18:13 without hurting the back down. 18:16 Plus, it's gonna open up all those pathways in the back, 18:20 all that stenosis that you might have in the spine 18:24 which is just closing in, that's all that means. 18:27 And this type of move is trying to help open that up. 18:31 The forward to back move, the side to side move 18:33 and it's done carefully. 18:34 Now keep it held it there 18:36 you can take one leg up at a time, 18:38 one leg up and over and over. 18:43 So when you have a back issue if it's tight, 18:48 you wanna move one leg at a time. 18:50 You don't want to do both in consort. 18:52 It is little too hard. So now you are stretching, 18:54 stretching, stretching, good deal, right. 18:57 Feels good. 18:58 So the stretching is not only happening through the hip, 19:01 through the quad, but it's happening 19:04 through the back all the way through the abdominals 19:06 and up through the packs. So after you... 19:09 Keep them back in here. 19:10 Yes, you just opening up, stretching out, 19:13 so it's a great inner set after you've done 19:15 your improved crunches, okay. 19:19 So now you're gonna come back in, 19:21 just like that and you're gonna bring 19:24 one leg in at the time. 19:26 Remember we're always gonna do one leg at a time, 19:28 one leg at a time. Put that one down, like that. 19:31 Yeah, don't work too hard on it. 19:33 He's an overachiever, okay. 19:37 Now you're gonna take one leg 19:39 and you're gonna take it up, okay. 19:42 Good, and I feel a little shaking going on here. 19:46 Is that right? 19:47 You wanna keep that knee in 19:48 and then let it stretch a little bit. 19:51 So you see I could just crank your leg really straight 19:54 but I don't want to do that. 19:56 I want her to stretch back here and not hurt her back. 19:59 So she is very tight and her hamstrings 20:02 and we're gonna work on this, aren't we, Francis? 20:04 And we're gonna get to where we can actually straighten 20:07 that leg up and not has such thing hamstrings. 20:11 So we're gonna hold there for just twenty counts, 20:13 maybe thirty. 20:14 Then we're gonna bring that down, 20:17 then we're gonna bring the other one. 20:18 So when I had a back issue. 20:20 I don't want you do both leg at same time. 20:23 Now Tim, his leg is come away from his stomach. 20:26 So I want to bend it, 20:28 and I want to bring it over the stomach. 20:30 I wanna keep it here because that's gonna keep his back safe. 20:33 Then I can stretch. Okay. 20:36 Even if it's a bend, it still stretching where I wanted to. 20:39 Just he is very tight. 20:41 Are you over the 90 degree or at the 90 degree? 20:43 If the hip wants to be at 90 degrees, 20:45 the knee wants to be over the stomach. 20:48 So the straightness will come, so it held for 30 seconds. 20:52 Now we're gonna come down. 20:53 We're gonna exchange, already exchanged hers, right? 20:55 Then you can put your other leg, this one, down. 20:59 Okay. So if we could get people to engage 21:05 in this kind of a move gently, don't make it hard. 21:10 We have strengthen, we've stretched, 21:14 we've stretched in both ways, 21:16 we've done stretched for the hamstring; 21:20 the calf and into the Achilles and the plantar fascia, 21:24 okay, and we will be talking about that in another sessions. 21:28 If those of you've had plantar fasciitis, 21:31 we'll be hitting, but this is one of them that we do, 21:33 and we hold it for how much, about 30 seconds or so, okay. 21:38 Then we come down. How you feel? 21:39 Good, great. Pretty good, all right. 21:42 Now you are ready to turn over. 21:46 Now we're gonna turn right over, 21:49 you know, lay down on your stomachs, right. 21:53 So they're dealing what's called a Williams Back program. 21:56 Okay, this was, there has been different 21:58 versions of this through the years, 22:00 but they are always some solid moves 22:02 that we do for the back. 22:04 This is one of the first physicians that you wanna be 22:07 and you can split your hands flat. 22:09 This is a repeat of what we did when we first began today. 22:13 This one, with our hands back here, 22:15 pushing our hips forward and doing back extension, 22:18 they are doing it lying. 22:20 They are pushing into their elbows 22:24 and they are feeling a nice stretch, where? 22:27 Where you feel that, Francis? Back in my shoulders. 22:29 Yeah, in your shoulders, 22:31 and if you push your elbows in just a little bit 22:35 and then push up, 22:37 push yourself up into your palms. 22:39 Then you're gonna come on into here into the lower back, 22:43 mid-back, lower back. 22:45 So how you're doing? Good. 22:46 Feeling it right to there? Yeah, yeah, way down. 22:48 Okay, so now we are stretching, 22:51 now we're gonna come down 22:53 and we're just gonna put our forehead on our hands. 22:56 So put your hands in the front. 22:57 You can bring your forehead right down 23:00 and just gonna relax, lay down flat, okay. 23:05 So now you are going to do what's called heel clicks, okay. 23:08 You're gonna first of all tighten 23:10 your belly button, real tight. 23:12 You're gonna squeeze the gluteal 23:14 and you are going to turn the toes out 23:17 and you just gonna touch those heels together 23:19 but you see the knee, 23:20 you wanna try to get that knee up, okay. 23:23 And if that's difficult for you to do together, 23:26 just do one at the time, just go outward at the time, 23:28 just open it, keep that on the angle, 23:31 out and in, out and in, out and in. 23:33 If you are strong enough 23:35 and your back isn't giving you problem, 23:38 so that you can actually raise both feet. 23:41 You raise one, then you raise the other, 23:44 then you click those heels together in the back, 23:46 but this is tight. 23:48 The abdominals are really supporting the back. 23:51 This is excellent strengthening 23:54 for the whole gluteal musculature into the legs, 23:58 the inner thigh with just all part 24:00 and all insert into the back. 24:04 But you are doing this in such a way 24:05 that your back is not going to hurt from this, 24:10 it's gonna help this. So how you're feeling, Francis? 24:14 Relax. 24:15 You think you could do both of them together? 24:17 I will try. Really tight. 24:19 And bring them open and back, 24:20 Woh! good. Good, good, good, okay. 24:24 How you're doing, Tim? Good. 24:26 Are you resting? I am. 24:28 Okay, he is resting. 24:31 Okay, so you open and close open and close, 24:33 then you rest, relax, got it? 24:37 Okay, one last one here 24:39 and it's one of the primary reasons 24:40 why we have some back issues. 24:43 We're gonna bring this feet just like that, 24:46 just like they're gonna raise up. 24:48 So now we're gonna tighten again. 24:51 We're gonna squeezing the stomach 24:52 and we're gonna use our back extensors 24:54 to host this whole move. 24:56 We're gonna take this move right here. 24:58 And you're gonna just lift that foot 25:00 like it's gonna go to the ceiling, just like that. 25:02 See that. Right here, right here, 25:06 stomach, how you feeling, Francis? 25:07 Tight. Tight, that's we want. 25:10 And now you bring it down. Okay, take a breath. 25:14 Tighten, tighten, work, work. 25:18 Let's up there, just holding. 25:20 If you can get where you can do six of these, 25:25 hold them up here for 10 to 15 seconds, bring it down. 25:30 You're gonna get a stronger back, 25:33 stronger into the gluteals 25:36 and it's not gonna hurt your back. 25:37 it's gonna help your back, okay. 25:39 Now real quickly on our leg, we wanna turn around 25:43 and we want to lay to the side, okay. 25:47 Just two side, yeah, just like that, 25:50 round on your side, just like that. 25:51 Pull those knees in, okay. 25:55 So this is one of the last one we didn't do our back bridge. 25:58 We did some other one to compliment that. 26:01 So now this one is your side bridge. 26:03 They are on their elbow. 26:05 They can use their hands in the front. 26:07 And you can continue to do this after we go off today 26:10 because you need to do about two... 26:13 you need to do about two sets, uh, ten of these. 26:16 Now you're gonna do is lift your hips. 26:17 Your knees are gonna on the ground. 26:18 You just gonna lift your hips right up, just like that. 26:21 So he is lifting his hip. 26:22 can you lift your hip right like that? 26:24 So come right on up and back down. 26:28 And you can use this. You can use your hand. 26:30 Now if you get more advanced to this, 26:33 you can pick this hand up. 26:36 And push into there and lift, okay. 26:39 Push into that elbow and lift. 26:42 The only thing that you need to be careful is that you keep 26:44 that shoulder in. 26:45 Don't let that shoulder come out. 26:47 You wanna put good pressure on their too. 26:50 So the shoulder is over the elbow? 26:53 Shoulder is over the elbow, excellent. 26:55 Good way to line up, okay. 26:57 And you are lifting and coming down. 26:59 You can hold your hand up or out, 27:03 breath and after you've done two sets of ten, 27:08 and that is good work. 27:09 When you get, you can do two sets of ten 27:11 on both sides on that. Then you ready to roll over. 27:15 And think about all the good work you did. 27:17 Thank you to Tim and Francis for coming and doing this. 27:20 How you feel? Pretty good. 27:22 Pretty good, pretty good. 27:24 They've worked hard. 27:26 When your back is hurting you, 27:28 you don't feel like doing too much. 27:31 That's what "Body and Spirit" is here for. 27:33 We are here to try to help encourage you 27:35 to do what scripture says, being good health 27:38 and to being good health, 27:39 you have to put yourself in a position 27:41 to do the right moves, so that you are strong. 27:45 That's what "Body and Spirit" is for to help you serve 27:49 one another in love as it says in Galatians 5:13. 27:54 We're gonna be going over all kinds of things 27:57 in "Body and Spirit" to help you, 28:00 help yourself to better health. 28:03 So make sure you are here 28:04 especially when we work on posture 28:07 and we are looking for you. 28:10 Be here. |
Revised 2014-12-17