Participants: Jeanie Weaver (Host), LaDonna Terrill, Tim Tiernan
Series Code: NBAS
Program Code: NBAS000011
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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 I'm Jeanie McDonald Weaver, 00:15 and you're gonna do Strength Training 00:16 one-on-one with me today, don't be afraid. 00:41 Welcome to "Body and Spirit." 00:43 Today, we're gonna be doing Strength Training one-on-one. 00:45 We're gonna take all the fear away. 00:48 I've got Tim, that's gonna be working with us, 00:50 and LaDonna and she has two little boys 00:54 and she walks a lot, runs a little bit, 00:57 but doesn't do any appreciable strength training. 01:00 She has told me that she's already lost 01:01 two inches of height doesn't know why? 01:04 Well, we want try to load up those bones a little bit. 01:07 So, if any of you are out there and you thought 01:10 and you've just written off strength training 01:12 because it's too hard 01:13 or you just don't care about big muscles. 01:15 This program is for you today, 01:18 just put whatever you've got down 01:21 and come work with us because we're gonna do very simple, 01:25 but very effective strength training moves 01:28 to help grow those bones 01:30 and to stay off Sarcopenia and osteoporosis. 01:36 Sarcopenia is simply muscle wasting, 01:39 and your muscles gonna leave you if you don't use them. 01:42 So, we're gonna start using them, 01:43 are you ready? I'm ready. 01:44 They wanna stay sitting down, but they can't. 01:46 So you are gonna standup here with me. 01:49 So, we're gonna start from the very first, 01:50 what I'm gonna do about eight to ten basic moves, 01:54 but we're gonna use weight since so forth today? 01:57 We're gonna use some ankle weights 02:00 some of you have ankle weights 02:01 you don't know what to do with them. 02:02 Some of you have free weights 02:05 you don't know what to do with them. 02:07 I'm gonna show you how to load with the band, 02:10 we've used bands on here. 02:12 Before so there is all kinds of weights 02:14 that you can do this. 02:15 If you don't have any of those things 02:16 simple give some soup cans. 02:19 It could be just a soup can that you gonna use. 02:21 If you gonna start during some strength work 02:25 if you don't have your weights, so don't be afraid that. 02:27 So we've got little balls, 02:29 and we're gonna start doing a little bit of warm up 02:31 and the warm up is actually gonna be one of our moves. 02:34 So, our chairs are right behind us, 02:36 and we are just gonna taken it first, 02:38 I'm gonna put my hands right here on my legs, 02:40 and I'm gonna make sure I get my hip hinge working. 02:44 So whenever I push back, 02:46 I want to see everybody to do a hip hinge, 02:50 and then you are gonna come down 02:51 and then you are gonna hold your chair, 02:53 and then you are gonna come down into the chair, okay. 02:56 Now we're gonna come back up 02:58 and we're just gonna raise backup 03:00 and then we're gonna come back down 03:01 and if you need to put your hands here, 03:04 put your hands on your chair. 03:05 If you don't need that swing that rear end back, 03:08 way back come down and hover over that chair 03:12 and sit back down. 03:14 And we're gonna do that again, 03:16 come back up take a big breath push back, 03:20 hip hinge, come back down and sit 03:24 and then you're gonna come back up. 03:25 So, we're gonna do this several times 03:28 because this is using the big muscles in your body, 03:33 your legs, your gluteal, back up, take a big breath. 03:38 This time, we're gonna use 03:39 a little bit of lift with our arms, 03:43 so as I come up I'm gonna press I'm gonna push up. 03:46 And we come back down, 03:48 right now I wanna really be pushing that hip hinge back 03:51 and I want to bent my knees. 03:53 Push that hip hinge back little bit more 03:54 because I wanna see that back extended. 03:57 That means straight out breath. 03:59 How are you doing, Tim? I'm doing great. 04:01 All right, did you get warm yet, 04:03 get warm yet, LaDonna, 04:05 are you feeling pretty good? Good. 04:07 Yeah come back down, 04:08 so I'm check LaDonna's back here just on this because 04:10 when you're doing this at home, 04:14 you think that this might be a simple move it's not, okay 04:18 and as you're coming up and down 04:20 some of you avoid doing this repeated 04:22 because your knees hurt, 04:24 your knees hurt because your are not pushing 04:26 your rear end, back far enough 04:28 and getting into your heels as you're coming down. 04:31 So as you did this next, I'm gonna just gonna check, 04:34 take a big breath, so I wanna feel that hip hinge, 04:37 I wanna gonna feel that back really go extended, that's good. 04:41 And as you come up, 04:43 where are you putting your pressure, LaDonna, 04:45 in your feet? On the heel. 04:47 Heel that's we wanna do heels back, 04:50 so we want get where we can do about ten, so start with. 04:53 So, we're using our own body weight. 04:56 Now on this last one because we've got to about ten. 05:00 We're gonna come back, we're gonna pulling that stomach 05:04 and when this position I don't want have locked legs, 05:08 I want those legs bent, I want this tight. 05:11 We're come down, we're gonna hold it, 05:13 so I'm gonna drop my chin in, 05:15 I'm gonna put the weight, where, where? 05:19 We gonna put the weight in my heels, 05:21 yeah keep it down in there keep it down there, 05:24 drop a little bit lower, 05:25 I want you to really feel this grab, 05:27 get that rear end down little bit more, yes. 05:30 So it's like your skiing down a hill, 05:32 so you are stayed down in there. 05:34 How are you doing Tim? 05:35 I'm doing good, it's really getting 05:36 Are you working on? Yeah, really get tight. 05:37 Yes, yes that's what we want, 05:38 hold it, hold it and then comes sit down, big breath. 05:42 So how that feel? Okay did you feel these? 05:45 Burning a little bit. 05:46 That's what you want, 05:47 you want them to start burn and just a little bit, okay. 05:50 Now I'm gonna take that ball put it down. 05:54 And I'm going to be in the chair, 05:57 and I'm gonna do free leg, 06:00 they are gonna have some weights on. 06:02 And so I'm gonna invite them to get their leg weights. 06:07 And I wanted to show you these. 06:10 These are little bars that are in these legs weights. 06:15 It just a simple Velcro 06:17 and these bars can be taken out quickly, 06:20 you can lighten them up and you can put them back in, 06:25 so that they are heavier. 06:27 So, it's a very quick fix, 06:29 so if you have are we having for a knee 06:33 you will be starting it like two pounds 06:35 if you have really that hips are knees or sound like that, 06:40 you want to go to two, three pounds 06:41 and work up to five pounds, 06:42 they're both putting on five pounds. 06:45 Now after you get were 06:46 you can do two to three sets of this work, 06:50 you are going to take the five pound, 06:52 maybe take a few bars out 06:54 and you're gonna load up that leg 06:56 and you go to seven, okay. 06:58 And that's fine, you can use this. 07:00 Now, you're gonna sitting here, you can hold here 07:02 and you wanna lean back 07:03 just until you feel your stomach kick in or work. Okay, 07:09 so I want to lean back just a little bit, 07:10 you wanna keep that back extended 07:11 and you're gonna hold this and you're gonna just take this 07:14 and you're just gonna press it out till you feel this again. 07:19 So, we're coming right on the edge of innovating this 07:22 or getting it working with the squats 07:25 that we did, the chair squats. 07:26 Now, we're pressing it up, we're doing one at a time 07:30 and I've had you lean open 07:32 so that this is working at the same time. 07:36 Now could you do this leaning back in the chair 07:38 and totally resting, sure? 07:41 You see I want you to get your moneys worth here. 07:44 So, I don't want you to really lean into that chair 07:48 I want you to open hold yourself off that chair 07:51 and then really take that weight up, 07:54 but when you bring back don't rest it, 07:56 so I'm doing with free 07:58 so let say you don't have weights at home. 08:00 Well, you don't have any excuse not to work is 08:03 I'm look in without the way. 08:05 And I'm feeling here and I'm feeling it here, okay. 08:09 How are you doing? 08:11 How are you doing? I'm doing. 08:12 You keep your stomach tight? No. 08:14 Little, I caught LaDonna did I catch you? 08:18 I know, its okay, 08:20 we are here to help you right? In love. 08:24 We are here to help you in love, okay. 08:27 So, we're work it on we are right at ten now. 08:29 So, I'm gonna come up, and I'm gonna release that. 08:32 I'm just gonna lean forward for a second. 08:35 You have to keep your quadriceps guys, 08:38 you just have to, the squat, great. 08:41 But now we're gonna work specifically here 08:44 and I'm adding the opening here 08:48 so that we work our quads the same time, 08:50 if that's too hard for you 08:51 just lean back into the chair, bring that leg up. 08:56 Now we're on the other leg 08:58 and press out when you bring it back 09:00 don't put that leg down 09:01 just keep come and just like that. 09:03 You can hang on here 09:06 that's fine take big breath 09:08 turn out to touch that back can, you can if you need to, 09:12 that's fine 09:13 everybody has a different place 09:15 you want to be effective for you, okay. 09:18 So, you can take a breath, little breath out. 09:21 So, you don't want to hyperventilate, 09:22 so you don't have like blow, 09:24 you just have to keep breathing that' kind of important. 09:27 Don't you think? Keep breathing, 09:29 don't stop breathing, take a big breath. 09:33 If you start to crunch in, don't do that, 09:35 keep your shoulders up, keep this up. 09:37 Now, you're getting, 09:39 if it's getting really hard go ahead and lean your back, 09:42 back and continue this, 09:44 because I want to really work that, 09:45 these up here, good, you're doing good? 09:48 Doing great, and I'm fifteen already. 09:50 Okay, fifteen? Yeah. 09:51 He's reminding me fifteen, we're only supposed to do ten, 09:54 or you can do two sets of ten right now 09:56 so that's able for you to do. 09:58 So, we're gonna follow this in succession. 10:00 Let me just tell you out there, 10:02 we are following a program 10:03 that's call Strong Women and Men Stay Young. 10:07 And you can, this is a national researcher 10:12 who has done Strength Training to help with osteoporosis, okay. 10:16 And this book is everywhere. 10:18 We're gonna stand up now 10:19 and we were at the opposing muscle, 10:21 so we're gonna carefully as we come up 10:23 push that rare end back come up 10:26 we're gonna step to side 10:29 and I have them stand side holding here, 10:33 so that you can see from the side 10:35 what they are doing with your leg. 10:36 If you at home you go ahead 10:38 and step behind your chair, okay. 10:41 But they are gonna be leaning on the side 10:43 because I want them to see your leg 10:46 you gonna put that leg back 10:48 the front leg is what? Not locked. 10:52 Not locked, right not locked 10:54 and I have got this here by need it. 10:56 Not leaning into it, but I got her to hold me 10:59 or if I'm home I'm here don't lean into it, okay. 11:03 So, I'm gonna key up right here right. 11:06 So, I'm gonna tighten in, got my leg back here 11:09 you gonna bring me heel to my hip 11:11 we, okay bring it back down, take a big breath. 11:15 So, if I lean I'm gonna lean from my hip hinge, 11:18 I don't want arch my back, back. 11:20 So, I'm gonna lean in from that hip hinge, 11:22 so after you've leaned in 11:24 and you're pulling that heel to your hip 11:27 really well, you wanna to notice. 11:29 Tim has got his leg way back opening at the hip. 11:33 LaDonna started at stage one, 11:37 the knee is right in line with the other knee 11:40 and she is just bringing her heel to her hip. 11:43 Tim has his hip open, he's in stage two, 11:48 and is pointing that heel to the hip same positioning. 11:51 If you wanna lean you lean from the hip 11:54 then you pull that heel up and back. 11:57 So this is plenty for here, 11:59 she would do this to two sets for, 12:03 is it natural to be shaky, 12:05 yes that's what we want, that's when I feel really shake. 12:09 That's we know we're at the right weight for you 12:12 and the right positioning. 12:13 I'm a little shaken, 12:15 'cause you want to overload that muscle, 12:17 okay, okay. 12:18 We started you at stage one. Okay, 12:22 so we're gonna do that for ten lifts 12:25 and maybe that's all. 12:26 Then we're gonna next week try to do 12:29 maybe two sets of Tim, okay 12:31 so have you done both legs yet? 12:33 So, we're gonna go the other leg, 12:35 so go ahead and just switch your legs 12:36 so that bring him down 12:39 and you gonna take that on right back. 12:40 Yup just like that. 12:42 So she starting with your knee in position 12:46 and Tim is got is way back. 12:47 So, I'm gonna start here, 12:48 this is stage one, well I'm no weight. 12:53 So, if I had injury or I'm very weak in my legs, 12:58 I'm stage one right here and I'm just bring that heel up 13:01 and squeezing that hamstring, okay. 13:04 You're gonna count ten, 13:07 big breath, exhale, blow. Ten. 13:12 Oh that is it, how you're gonna do? Okay, 13:16 so two positions, good load hamstrings, 13:20 good load quad, got warmed up for the squats now, 13:23 we're ready for the next move. 13:24 We're gonna keep the leg weights still on 13:26 I'm gonna do mine without. 13:28 So those of you at home, don't think you can't do this 13:32 because you don't have these weights no, no, no, 13:34 you don't get of that easy, 13:36 right. Absolutely. 13:37 Right, so stand in a position you are, 13:41 soften the knees 13:42 now we go out to the side with that leg weight. 13:46 So, I'm gonna soft my knees. 13:47 I got my chair here if I need it, 13:49 my belly button is what? In. 13:52 She is good, LaDonna, she's got it. 13:55 Now I'm gonna come right to there, 13:58 and I'm gonna bring it back in. 13:59 And see I'm doing these 14:00 very progressively and very slow, 14:02 you don't have to do this quick and jerky. 14:04 This is Strength Training One-on-One. 14:06 I want to make sure my positioning is good, 14:09 so I don't hurt my back or a joint, 14:12 I want to help my joint. 14:15 So as you are coming up, you're gonna notice some of you, 14:19 now these two are doing very well 14:20 as I'm watching them. 14:21 You do not want to turn your toe up. 14:25 Now you can go further, 14:26 but we don't want you to go further. 14:28 We want, we don't want you up like that. 14:32 We want you straight out with that toe 14:35 and the other leg is what? Bent. 14:39 Bent, it's soft, and shaky. 14:41 Yeah that's good, that's what we want. Okay, 14:44 tight tummy, bring that right up to the side, 14:49 it's okay if you don't have weights. 14:52 I want you to start thinking about somehow getting a good. 14:55 You can even put a heavier boot on your foot 14:57 if you don't have leg weights, 14:58 so you don't want to spend any money for it's fine, 15:00 put a boot on it. 15:01 Nineteen and twenty. 15:05 Okay, so that's good. That's wonderful. 15:07 So, you should feel quite a lot of tension 15:09 right out here, okay. 15:11 So that's on our ab ductors and our air ductors. 15:13 So, now I'm just gonna move to the other side. 15:19 And I'm going to just ready to bring that other leg out, 15:24 So, I'm gonna soften my leg, pull my tummy in, not gonna arch 15:30 and I'm gonna bring that ankle leading right out to the side. 15:36 And I almost want to turn my toe in, 15:39 because some of you have... It's going out. 15:40 Yeah you have a propensity to turn it out 15:43 andthe reason is because 15:45 you're want the stronger muscles to take over. 15:48 You don't want to use those weaker muscles. 15:49 And so you had a tendency to turn your toe 15:52 even a little bit and then you're gonna be off onto muscles 15:56 we've already worked. 15:57 So, I'm almost keep your toe in, 15:59 keep it soft not locked, there we go. 16:04 Now, you're gonna be really feeling here, right. 16:07 Yes, yes, that's we want. 16:09 These are very simple, very effective. 16:14 I was working with a 72 year-old woman 16:18 and we worked for a year. 16:21 She increased her strength three fold 16:24 in that one year just by doing, yeah, 16:25 progressing up on this simple moves 16:27 that we're doing today Strength Training 101. 16:29 How many is that? Eighteen. 16:32 Eighteen, good about I think ten or twelve. 16:35 Pushing him. Okay, 16:36 so front extensions, curls, side lifts, all right. 16:41 So now we're gonna keep the weights on again 16:43 and we're going to just go up into our toes, 16:46 come back down, okay. 16:48 Now, I'm gonna add a wrinkle here. 16:50 You're ready for the wrinkle. 16:51 We want to start some kind of dance move or something. 16:54 No dance move no. 16:55 So I'm gonna up on my toe. 16:57 Now they got weights, I don't and if you, 17:00 if balance is an issue with you, 17:02 see I'm putting my hand right here on this chair, 17:05 just to catch myself a little bit. 17:07 So I'm gonna go up on those toes come back down 17:10 and my belly button is what and my knees are what? 17:14 Soft, soft okay...And I'm gonna use the chair if I need it. 17:17 I'm gonna go up on my toes, hold it and down. 17:20 Now if you're getting pretty good with this 17:22 and you're holding your balance, you can come like this 17:26 and like this and like this 17:28 and you're going up on your toes, 17:30 you're trying to hold balance while you're up on your toes. 17:32 And I'm gonna tell you to hold it upon your toes, 17:35 one, two, three, four, five, six, seven, 17:40 I'm on my toes, on my toes, 17:42 on my toes, on my toes, on my toes and down. 17:46 You're feeling that in your calves? I did, 17:47 yes that's what you want. 17:49 Now, I'm gonna invite you to pick up weights. 17:52 LaDonna is gonna start with five pound weights. 17:55 Some of you at home need to just have a soup can. 17:59 Any kind of can that fits in your hand. 18:01 Jeanie, how about an empty can. 18:04 Don't try me here Tim, not an empty can you all. 18:08 Yeah, get a can that has food in it. 18:10 Okay bring your weights right up here, okay. 18:13 And we're just gonna press come right over the head. 18:16 Now Tim has a shoulder issue, he is gonna take one hand up, 18:20 but he is gonnatake one hand and just hold it right here 18:23 because he is gonna built a lot of endurance 18:28 just by holding this here because he has weaker shoulder 18:30 because he has had a injury. 18:31 This one's gonna keep going, 18:33 he is gonna try to do ten reps. 18:34 And you're doing ten reps right LaDonna. 18:37 Sure, I think I feel kind of weak. 18:39 And as you come down you want those shoulder blades 18:43 to be squeezing, right there. 18:45 And as you go up that you can come right up over, 18:47 you need to do about three more. 18:48 Then you are gonna turn 18:49 and you're gonna come forward for the next move, 18:53 that looks really good. 18:54 And I'm just doing it free, 18:56 okay so if you order my soup cans, 18:58 not my empty soup cans, soup cans. 19:01 All right or veggie burger cans that will be really good. 19:06 It looks like six more, okay, 19:08 and I think good, am I drop. 19:10 So I'm right here and I'm gonna turn my weights 19:13 and I'm just gonna come down this way, okay. 19:16 And I can have my feet like this with my knees soft 19:19 or I can be standing in a split stance with one foot in front, 19:23 one foot in back, but I still have my knee soft. 19:26 So, I'm gonna pull up with those soup cans in my hands 19:29 and bring it down, pull it up, bring it down. Okay, 19:34 so don't swing it 19:35 and the reason we know 19:37 whether we're using this muscle correctly or not 19:39 is if I put my hand here I feel that muscle 19:43 but if it comes too far you loose the tension, 19:46 so I don't want to loose the tension, right. 19:48 And if I go down I don't want to swing it. 19:51 I want keep it right in there 19:52 make a muscle pull bring it down. 19:55 How are you doing? We're doing it. 19:56 Is that ten? Yeah, eight, nine. 20:01 Here like two cans, ten. 20:03 I don't think she did quite ten. 20:06 I will get right. It's new math. 20:08 We'll take the same weights 20:10 and the reason we're not changing weights. 20:11 The only reason you would change weights 20:13 is if you would have an injury 20:15 or you had you know that you have known osteoporosis, 20:19 and you're very weak. 20:20 Then you might change weights a little bit. 20:22 Otherwise we're using the big muscle groups 20:24 that can take it more weight. 20:25 So now I got these right here in front, 20:28 I'm gonna soften my knees 20:29 and do what with my belly button, put it in. 20:31 Very good, it's still shaken, little bit. 20:34 That's what we want, we want you to shaken. 20:36 And now I'm going to just pull up 20:39 just like I'm washing some clothes. 20:41 Yeah, use to. 20:43 big breath. 20:44 I'll get the washing machine. 20:45 Not a washing machine, so I got my soup cans. 20:49 How far up are we supposed to go? 20:51 That's a good question. 20:52 You want to just come up just under your chin. 20:54 And you want to let your elbows come as far as you can 20:57 and you can look Tim is doing a little different 21:00 because he is not going up quite so far 21:02 because of his shoulder. 21:03 He still has the strength in his upper body, probably, 21:07 especially so because of his shoulder injury. 21:09 So, he's just changed the position 21:12 and he doesn't go up quite so far with his shoulders. 21:15 Breath, how are you doing? Doing good. 21:18 How many is that? That was ten. 21:21 Oh, we need to do some more. 21:23 Take a big deep breath, okay. 21:25 Knees are soft, tummies are in tight. Okay, 21:29 remember to keep correcting your positioning 21:32 because this kind of move done standing 21:34 like the three we've just done. 21:36 You're using your whole core to get strong, 21:40 because you have to be the stability 21:43 for this move that they're doing. 21:46 That's why working with some free weights, soup cans, 21:49 could be two rocks, okay, 21:52 it could be a van. Okay. 21:56 how is it doing? Eighteen. 21:58 Oh, that's good, we'll get twenty. 22:00 Yes, I'm doing my two. Right. 22:03 Is that twenty? 22:06 I'm going have them hold on to their weights. 22:08 If you want to put your weights down right now, 22:10 that's fine. 22:11 We're going to add the last move. 22:13 And the last move, 22:15 you generally do leaning with a wall behind you 22:18 because you're gonna pull your toe up. 22:20 When you pull your toe up, 22:21 you tend to want to lock your legs. 22:23 So, we want pull our toes up, we don't want lock our legs, 22:26 you want to keep our knees just a little bit soft. 22:28 Ooh that's difficult. 22:30 Yeah, because we're working balance. 22:32 We work like I'm rocking. 22:33 All kinds of stuff with pulling that toe up 22:37 and you've got the weights to balance 22:39 and you are hanging on. 22:40 And again remember at home, 22:43 if you want to take the leg weights off your thing. 22:45 Wow these are heavy, take them off. 22:47 Do this toe lift, 22:50 where you're on your heels against the wall 22:53 and you're going to fall off balance, 22:54 but you'll fall into the wall kind off. 22:57 And you want to get where you can hold those toes up 22:59 in count to twenty or thirty. 23:01 Okay, are you counting? Not yet started. 23:03 I'll try it. I'll try to keep my heel. 23:05 How are you feeling with all, you're still shaken. 23:07 I made three seconds on my feet. 23:08 Okay, that's all right, 23:10 that's all right and put them back down. 23:11 That's good. 23:12 I just want to do the whole program for you. 23:16 This is Strong Women and Men Stay Young. 23:18 Miriam Nelson is the Researcher, MD, 23:21 who did all this research that showed that within eight weeks, 23:25 you would be able to get your strength up, 23:30 so that you could actually have better function. 23:33 And they showed this not on young people, 23:36 but they showed this on 70, 80, 90 year-old people. 23:41 Okay, now I'm going to invite Tim and LaDonna to come down, 23:44 sit down, go ahead, put your weights down. 23:48 Down, so if I've soup cans put them down or a band. 23:53 So, I'm just going to recover a little bit. 23:55 I'm gonna put one leg out like that 23:57 and I'm just going to kind of let my hands 24:00 slide down the leg, I'm going to sit right at end, 24:02 so it doesn't hurt my leg under here. 24:04 I'm just gonna let my hands slide down. 24:06 I'm going to keep my knee bent 24:09 and I'm going to go down as far as I feel I can 24:11 without bending my back, right, right. 24:15 Now, I'm gonna straightened that leg down just a little bit 24:19 and I'm gonna reach down there, 24:21 until I feel a stretch in the back of the leg 24:22 and stretch to my back. 24:24 How is that doing? Stretch... 24:25 Now, I want you to drop the chin, 24:27 so that that neck is in neutral 24:29 and we're going really low stretch there just for a second. 24:32 There should be no stress on your back, 24:34 if you have stress on your back, 24:35 you need to pull your stomach in, 24:37 bent your knee just a little bit and hip hinge. 24:40 Now, I'm going to come back, 24:41 but I'm not going to make my back do it, 24:43 because it's worked hard today. 24:45 I'm gonna put my hands right here on my knee, push 24:47 and come up. Okay. 24:50 So, we want to move with purpose 24:52 and we want to move considering our joint 24:54 especially backs and knees. Okay. 24:57 Now I'm going lean forward if that hurts my leg at all. 25:02 Then I'm going to keep my knee bent, 25:03 I'm going to reach down, reach down, 25:06 reach down, reach down after I get down as far I think I can, 25:09 with my back extended yes, right. 25:12 Yes. Too good. 25:14 Then I'm going to straightened it, 25:15 pull that toe up, drop my body in, 25:17 so that I feel that stretch right up 25:19 through back of the leg, but I'm also stretching yeah 25:23 through the shoulder arms, feels good. 25:26 It shouldn't hurt your lower back at all, 25:28 shouldn't be any stress. Take a breath. 25:31 You want to count to about thirty on both of those. Okay. 25:35 Now, I'm gonna pull in my stomach, 25:37 and LaDonna you're going to pull yours in right. 25:39 And everybody out there is going to pull their stomach's in. 25:42 Tim is in all the time. Okay. 25:44 And we're going to put our hand right up here 25:45 and right here and push, right back up. 25:50 So, we're going to be right here and take my hands, 25:52 just gonna go over here and reach my ear, that's all. 25:55 I'm just going to touch my ear. See that. 25:58 Then we'll take the other hand 25:59 and I'm just going push it behind my head. That's all. 26:03 And it gives a total stretch to the whole lat 26:09 and the back part of the arm triceps, 26:12 and it should be very comfortable. 26:16 Yeah, all the way down, that's what you want. 26:18 Your stomach nice and tight 26:20 and then I'm going to release and come back down. 26:22 And then the other one and if I have a shoulder issue, 26:25 I'm going to go across like that. 26:28 And just pull that across like that. 26:30 So, if I can't go over my head like this 26:32 because of a shoulder injury, I'm just go across. Okay 26:36 So, you're fine, you just touch your ear, 26:39 put your hand up there, push the hand behind your back. 26:42 So, you have a nice stretch coming right down through there. 26:46 Right down there. 26:48 One of my favorite authors, keep stretching. 26:50 Yeah just keep doing that, do it once more time. 26:53 Just keep going. 26:54 One of my favorite authors that wrote in the 1800s 26:59 and she make the statement that our bodies 27:04 rushed out rather than we're out. 27:07 Modern Science is now confirming that. 27:11 Strength Training is one of the ways 27:14 that we can preserve our strength 27:17 and yes have more youthful movements 27:21 or I should say much more healthy movements. 27:24 And Strength Training 101 27:26 is a simple program in a progression 27:29 and you do have to progress, that you will become stronger 27:35 and much more functional. 27:37 And that's what we want for you here in Body & Spirits, 27:39 to help you make those steps progressing toward that 27:43 and it's a step by step thing 27:44 and that's what you want to remember. 27:46 We are here to serve one another in love 27:50 and it's hard doing Strength Training by yourself. 27:53 Those reputations get pretty shaky, 27:56 don't they LaDonna? 27:58 And LaDonna was just saying 27:59 I can't believe I'm feeling weak. 28:02 Looking weak, and because she hasn't really done 28:04 any work with weights. 28:06 We hope that you're going 28:08 to do this with us next time. Thank you. |
Revised 2014-12-17