Participants: Jeanie Weaver (Host), Tim Tiernan, Wendy Mitchell
Series Code: NBAS
Program Code: NBAS000013
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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 00:07 before beginning any exercise program. 00:11 Hi, there welcome to Body and Spirit. 00:13 This is Jeanie McDonald Weaver, 00:15 helping you today on all my aching feet. 00:19 Moves to relieve the pain in those feet. 00:43 Welcome, I'm glad that you're with us today 00:45 because we're gonna deal with your aching feet. 00:49 Just take your shoes off and sit down because we're gonna 00:52 deal with some issues to help you with those problems. 00:57 There's a lot of us out there that have aching feet. 01:00 I've Tim, that's gonna be working with us today 01:03 and Wendy and we're so glad you're here. 01:07 I've somebody with Plantar Fasciitis here. 01:10 I know I've my own feet issues, 01:12 I think I've a neuroma from years past. 01:16 And how's your feet Wendy? Pretty good. 01:19 Flat. Wendy thinks she has flat feet. 01:22 So, I know there's a lot of feet problems out there. 01:24 Every time I do a health camp that I do every year, 01:29 the biggest complaint is feet problems. 01:32 First of all you must start warming up your feet. 01:35 And we're gonna warm them up even seated here today. 01:38 Because if your feet are hurting you, 01:40 you're not gonna stand up and do much of anything. 01:43 So, have a seat and just bring your heels out 01:48 and then go to a toe point. And bring the heels out. 01:52 So we're warming them up. Toe point. 01:55 There's a lot's of reasons for heel problems. 01:57 The biggest reason, you have some genetic factors absolutely, 02:02 you have injuries but we choose our shoes not very well. 02:08 You need to have a wide enough toe box, 02:10 you need to have a closed in shoe 02:12 to have the best support. If you're constantly gripping, 02:17 if you're a women and you wear open heeled shoes 02:21 and you wear sandals and you wear heels over two inches. 02:26 You're going to have a lot more stress in your feet, 02:30 because your toes are constantly grabbing to keep your shoes on. 02:36 That creates muscle imbalances in your feet actually, okay. 02:41 And I'm gonna turn out and turn out. 02:43 And our text for today that I'm gonna come back 02:45 to the toe and then I'm gonna turn out and turn out. 02:49 And I'm gonna do that a couple of times come back, back, 02:52 I'm gonna turn out and turn out. So, I'm sitting up on my chair 02:55 and you'll see, everybody, Wendy and Tim are sitting up 02:58 on their chair and they come out and they out. 03:01 And you wanna continue just to warm knees up. 03:05 Once you've done this then you're gonna 03:08 be leaning into your elbows into your quads, okay. 03:14 And I'm up on my toes and then I'm gonna 03:16 push my heels down. I'm gonna push them down 03:21 so that I feel a little stretch back here, okay. 03:25 So, I'm gonna come up and you'll see I'm on my elbow's 03:29 and I'm pushing into my legs and my toes are up, 03:33 Wendy's toes are up but her hands are up here 03:35 because she is not being able 03:37 to bend quite as far, that's fine. 03:39 Just keep your back extended 03:40 and push your heels down almost to flat. 03:44 And if you're saying to yourself I can't get them down 03:47 that's very normal, okay, very normal just keep pushing 03:51 just a little bit, all right. Then you come back up. 03:55 So I'm doing actually a calf pump seated. 03:59 So, if you have feet problems and they're hurting, 04:03 the chances are you're not gonna wanna stand up 04:06 and do a calf pump against the wall. 04:08 So, we're doing it right here so I'm going up to my toes 04:12 and then I'm pushing my heels down. 04:15 And I'm trying to get them down and I'm gonna hold them 04:19 at the bottom right here as I'm pushing 04:21 in and I'm feeling a stretch right through here 04:24 as that's what you got them? It seems like one 04:26 is even more so then the other but that's the... 04:27 Because of your Plantar Fasciitis issues 04:32 is it the Plantar Fasciitis or the other one? 04:34 It's the one, that's the one 04:35 that seems to be tight more. 04:36 Yes, because you got that tightness. 04:38 So, Plantar Fasciitis is a condition 04:40 where when you take your first step in the morning 04:44 it's whole painful in your heel. 04:47 That's classic for Plantar Fasciitis okay. 04:50 So, you wanna gently stretch it. So, right now see 04:55 I'm not stretching them, they're doing it, okay. 04:58 So, as you're pushing down and see its taking a little time 05:02 we did this, we did this up and down with no pressure. 05:06 We did this, we warmed up 05:10 like this and then we had our toes up. 05:14 Then we leaned and then we pushed our heels down. 05:19 Okay and they're stretching back here in the Achilles 05:22 and its going all the way down into the heel, 05:25 down into that Soleus up. In the back part of the leg 05:29 all the way down into that Plantar Fasciitis. 05:32 Okay, so what, that might take a little while to stretch that. 05:35 So you're spinning it back here, 05:37 that's where you wanna be stretching it okay. 05:40 So, now after we warmed that up we've done some calf pumps 05:43 and do as many as you feel that you need to, 05:46 pressure and you can use your arm pressure 05:48 see that works fine. Or I could even put weights here 05:52 and do that push weights up like that, put like that. 05:57 So, now we're gonna start talking directly about the foot. 06:00 And before we stand up there's two exercises 06:02 you're gonna do standing up today and it has to do 06:04 with making a dome with your foot. 06:07 So this would be your heel, this will be your toe's 06:09 you're gonna bring those toes up like that. 06:11 And then you gonna bring it down like that and really splayed 06:14 it out with the toes and the feet, 06:16 the mid-foot and the back foot is gonna be down okay. 06:20 Seriously if you guys at home have some problems 06:23 with your feet and your, do this program 06:26 it will help you, it will really, really help you. 06:30 If you're looking on the camera right now on TV, 06:35 see these little things, it could be a tennis ball, 06:38 it could be a golf ball. 06:40 Now, golf ball is gonna be pretty hard okay. 06:43 So if have really tender feet you might wanna do, 06:46 like a tennis ball this is a little bit 06:48 of a smaller tennis ball. Because it's a dog's toy, 06:53 that you can throw for a little dog, 06:56 I'm gonna use that to roll and massage my foot. 06:59 And I'm gonna start at the mid- foot 07:03 and I'm gonna put that ball right in the mid-foot 07:05 and then I'm gonna press just gently 07:07 because I'm not gonna do the hard press yet. 07:09 Now, I'm rolling it around. How is that feeling? 07:12 Good. Okay, you're not pushing too hard. 07:15 I'm rolling from the mid-foot all the way to the back 07:18 and I'm going right underneath the arch. 07:22 So, I'm putting that ball right there at the mid-foot 07:25 pressing gently and then pushing it until I get to my heel. 07:29 Then I'm gonna go back up, 07:31 I'm gonna do that may be about six times. 07:35 All right, just to get that all kind of warmed up 07:39 and get the feet muscles and ligaments. 07:42 You have 26 bones in the feet, 07:46 you've 107 ligaments and you've 19 muscles. 07:51 So, it's very normal to have discomfort in your feet, 07:54 if you don't take care of them. 07:56 You need to exercise your foot and stretch it and strengthen it 08:00 just like any other part of your body only we never do. 08:04 We just clock down on them all day long, right. 08:08 Okay, now I'm gonna push it over and we'll start at the mid-foot 08:13 and I'm gonna roll from the mid-foot 08:14 right to the arch, to the heel. 08:17 So, as you're pushing you wanna keep remembering 08:22 that any kind of bending that you're doing, 08:25 you're bending from the hip hunch forward and back. 08:29 So, that as you're sitting and you're doing this work 08:31 with your feet you still don't wanna 08:33 lose it in your back, okay. 08:37 And you don't wanna hurt your back 08:39 by arching or flexing your back. 08:42 Big breath, so I'm coming forward 08:45 I put a little pressure, how you doing? 08:47 You bring it back and push it, feeling a little bit, 08:49 a little bit of pressure not a whole bunch. 08:52 We're gonna do the whole bunch in a little bit right? 08:54 Okay. Right. Okay, so you wanna all way back 08:56 to that heel, you want to feel that gentle pressure. 08:58 Now, when you come up there to the forefront, 09:00 you wanna go side to side with it. 09:02 You wanna really push and if somebody 09:04 with Plantar Fasciitis when it gets back to the back 09:07 you wanna push a little harder, okay. 09:09 So this is a very good thing to learn and to have around. 09:13 It could be a racket ball is little bit too squishy. 09:17 You need a pretty firm tennis ball 09:19 or even a golf ball to make, because wanna really 09:23 push pretty hard at some point. 09:25 Okay, so I'm gonna leave that there, 09:27 we're gonna get to the hard pushing in just a minute. 09:29 So, now we're gonna stand up, there's only two moves 09:31 that you do standing up and the reason you do 09:33 standing up is because you wanna put 09:36 your whole body pressure into this move okay. 09:39 So, we're gonna stand up, I'm gonna keep one foot in place 09:44 and I'm just gonna put the other foot out in front. 09:47 Get my little ball all the way, 09:49 I'll put a little foot right in front, 09:50 so you're standing here just like normal. 09:53 You tummy is what? Tight. Tight, see she is trying. 09:58 Did you talk to her Tim? I did actually talk to her, yes. 10:01 Good. Okay, so now I'm gonna just step forward see that? 10:06 So, where is your weight Wendy, is it in the front foot 10:09 or the back foot? In the back foot, 10:12 so I wanna actually be able to wiggle this foot up here 10:16 and put the weight in the back foot. Got it? 10:19 so now what I'm gonna do is I'm gonna put my heel down 10:22 and I'm gonna curl my foot up and I'm gonna make a dome. 10:27 So, this is called the foot dome. 10:29 So you wanna make a dome, so that you can actually 10:31 try to get a little toy underneath that foot. 10:35 See if I can get it under there, can I, yeah make that really 10:39 curled up so that I can actually get it under here. 10:42 Yeah, you want to put little more pressure here 10:44 so that you can pull that curls under. 10:46 It's hard, yeah you got it? I do got it. Yes. 10:49 Okay, so you gonna make a foot dome, 10:51 you gonna hold it right there. Your pressure is back here 10:53 and you're holding that foot dome. 10:55 As a matter of fact your feet are coming under 10:57 so much that you might feel a little cramping 11:01 start right under the foot. Have you got it? Yeah. 11:04 Yeah, and you told it and you count to ten. 11:07 And start to feel that a little cramping 11:08 and then you come back, okay. 11:11 Take a breath, now you put most of your weight 11:14 in the back right, so you just kind of recover. 11:18 Now I'm gonna stay down with that other foot 11:21 we're switching feet. Now, I'm gonna put 11:23 the other foot out here and I wanna put my weight 11:26 in the back foot so make sure you shift it back there. 11:30 Now I'm gonna put the heel down and I'm gonna 11:32 hold my toes under and make it dome. 11:35 With my feet and I'm gonna under, yeah, 11:39 under on mine for sure I'm pointing under 11:42 and I almost am feeling a little crampy under that foot, 11:45 that if you can hold on and just put 11:48 that and don't let it get a real bad cramp. 11:50 Of course push it out it as it is, 11:52 but try to keep it in there because 11:53 this is a foot builder all right 11:58 and it might feel a little, a little crampy at first. 12:02 Here you count to ten and then you bring it back. 12:06 Okay, and roll that out. So, you got your foot dome. 12:11 Now you gonna do is the arch builder 12:15 and you want your heel and the mid-foot on the ground. 12:21 Okay, both feet the heel and the Mid-foot on the ground 12:26 and you wanna bring those toes up and splay them open. 12:30 Okay, just like that, so I've got my mid-foot on the ground, 12:35 let me step up here a little bit so you can see. 12:39 I got my mid-foot and my heel on the ground. 12:43 I'm bringing my feet, my toes up 12:46 and I'm opening them as wide as I can. 12:48 Really opening them and I'm gonna hold 12:50 that and gonna release. I'm gonna do it ten times. 12:54 How are our knees? Knees are soft, good question, 12:56 knees are always a little bit soft. 12:58 You don't wanna lock your legs out okay. 13:02 Okay you're ready, 13:03 so you're on your heel you're on your mid-foot. 13:06 Now, you're going to splay those toes, 13:08 open wide really pushing open, open up, open up, open up. 13:14 Are you counting, open up, 13:16 I hope you're doing this at home. 13:18 Don't just watch us do this do it with us, 13:20 it will help your feet. 13:22 And then you know if you think you're, 13:25 if you have any question or something about 13:26 it you know we'll help answer that, 13:28 but mid-foot, heel, open those toes. 13:32 This is our third one, open them out really open them. 13:36 And you can rotate these two from the dome to this one, okay. 13:42 From the dome to this one, then you have to shift 13:44 your weight and then you gonna bring him back down. 13:47 Big breath let them down. Okay so wanna get to it, 13:51 you can do ten of these and you wanna count. 13:54 You bring it up just count to about five 13:57 this when you don't hold like the dome. 13:58 While dome you hold to count to ten this one 14:00 you wanna do about five to ten. 14:02 Okay you release, now you gonna come up again. 14:05 So I'm on my heel, I'm on my mid-foot 14:08 and my toes are open wide. Okay really up 14:11 and open wide and then drop them down. 14:13 Big breath, stomachs tight, here we go. 14:17 Push right there, right there 14:20 toes are up and wide, pushing, pushing, pushing. 14:24 We've a great text for today, the text is Romans 10:15 14:30 how beautiful are the feet of the messengers 14:33 who announce the good news. So, if you want your feet 14:36 to feel good and be beautiful so you can take a good news. 14:39 You gonna work on it a little bit right? 14:41 Right, Wendy? 14:42 Okay, so now the rest time we're all gonna be sit down. 14:47 Now, we worked really hard up 14:50 and into the dome, up and into the dome. 14:52 And we've used our body weight on that and if you get 14:56 to where you can do ten count and up to ten of those 15:01 then you're gonna be working your feet pretty hard, okay. 15:04 So, now I'm gonna get my little ball again 15:06 and I'm gonna place it right at the mid-foot, 15:11 right there, okay. Because this is where, 15:15 this is classic area for Neuromus. 15:19 And Neuromus typically happen 15:22 it's in trapping some nerves in there. 15:24 And if you can gently carefully help to open 15:28 up those spaces by some good pressure massage. 15:32 Okay now, now I'm not gonna roll it down. 15:33 Now, I'm gonna press, I'm gonna really put 15:36 it right there and I'm gonna press down 15:38 really hard until I feel in that, pushing. 15:41 So, now you can put all your pressure 15:42 right into that, you're doing really good, okay. 15:46 I'm gonna moving it back just a little bit, 15:48 so that it's right where that Neuroma might be. 15:50 Now, you wanna push that down hard and that should 15:53 feel like I'm digging my thumb right into you. 15:56 And you're putting the pressure on, okay. 15:59 So, pushing down pretty hard right behind that mid-foot, 16:04 okay then you count to ten 16:06 then you do the other side, okay. 16:09 Then you take it over to your other foot 16:11 find that mid-foot or if and it's good to do both, 16:17 both feet even though I tend to have a Neuroma 16:20 on one foot and that's almost... 16:22 Jeanie what is that Neuroma mean? 16:24 What is that mean? 16:25 Neuroma is an inflamed nerve bundle. 16:28 And it gets right in between, it's usually between one, 16:35 two or three of the toes okay. 16:37 It causes pain or numbness what is this..? 16:39 Lot's of pain and your foot even knows goes numb. 16:42 Anybody with Neuroma knows. 16:45 And the biggest thing that you have to do 16:46 to treat it non-surgically is have a wide toe box. 16:51 So that you, you don't get cramped into your shoe. 16:55 Okay, so now it's right behind and I'm pushing hard. 16:58 Do you pushing hard Wendy, you feeling it? Yeah. 17:00 Just like I got my thumb digging in, 17:02 only you're doing it right? Yeah, you're doing it sometime 17:06 it's so painful that if somebody thinks they're helping 17:08 you and they pushed you hard it's so painful. 17:11 So, you're doing this, see this is great. 17:13 You add the pressure, you wanna hold 17:15 that pressure down about 10, 15, 17:17 may be even 30 seconds, then you back off. 17:20 Now I'm not gonna take the time now to do 17:22 it because we got some other ones to do. 17:25 But you take that ball same thing put 17:27 it where that Plantar Fasciitis pain right in there 17:31 and you push and you couple that with, 17:36 you can even have it a cup of ice 17:39 that you have and push and roll, 17:42 immediate pain relief if you do that. 17:45 Now, then I'm just gonna take, I'm gonna lean back 17:48 okay I'm gonna tightening so they don't hurt my back. 17:51 I'm gonna scoop my rear in down a little bit 17:54 because I'm gonna bring my leg up. 17:55 Pain for some people it might be hard for you too. 17:59 Pull your leg up that far and if that's the case 18:03 put your leg on a lower bench or on a bed or whatever. 18:07 But you wanna bring it up 18:08 so that you can grab your toes, okay. 18:12 And you gonna grab your toes and you're going to do 18:15 a curl with them but you gonna do an opening with them. 18:18 So, I'm stretching them back. So now that I've done pressure 18:22 with the ball and with my body weight. 18:24 Now, I'm gonna take and I'm gonna push 18:26 my big toe back, I'm gonna push 18:28 my middle toe back, I heard a snap right then. 18:32 I'm gonna push the next toe another snap, 18:35 I'm gonna push the next toe and then I'm gonna push 18:39 my little toe, I'm doing them singularly by themselves. 18:43 I'm pushing them back and every time 18:44 you push back you're gonna feel a stretch, 18:46 a stretch, a stretch, a stretch, every time. 18:49 Then you gonna grab the whole thing and pull back. 18:55 So, you should have pretty good pressure 18:56 even your big toe there, grab that big toe 18:58 the whole thing and pull them back so, 19:00 that the big toe coming back too. 19:02 And you're gonna hold it back, count to ten. 19:04 Then you take it and you gonna go the opposite way. 19:07 So now I'm gonna push one toe down, 19:10 second toe down, third toe down, fourth toe down, 19:15 every time I'm pushing it I'm feeling stretching 19:18 all the way up into the tibialis all way 19:20 up here into my shin area. And push, got it? 19:25 Are you pushing out there? Yeah. 19:27 Push in. Now you take your whole hand and push 19:31 that toe under and leg of that ankle and push it. 19:36 Okay, you should be pushing that whole ankle down yeah, 19:39 and you're feeling a stretch all the way here 19:41 and you'll even feel a little bit of a cramping under here. 19:46 So, pushing, pushing, pushing, pushing, pushing, 19:49 and you're feeling the stretch 19:50 all the way up into the tibialis. 19:51 So, you're letting that ankle go, okay. 19:53 Then you gonna release just like that, now I'm gonna, 19:58 I'm gonna go ahead and do the rest of the program 20:00 on this leg and they were gonna do 20:02 the other one, for a time frame. 20:04 So, I'm gonna bring the leg here and if that's okay for you, 20:07 you're gonna put your hand right underneath your knee. 20:11 So, you're gonna grab it right underneath 20:12 your knee just like that okay. 20:15 And if, you can do this laying down, 20:16 we're just doing it seated to help 20:19 you so that you can do the whole thing seated. 20:20 So, first you're gonna do flex back so you're gonna pull 20:24 that toe back so you're feeling it in your calf. 20:26 Is that right? Calf and hamstring. 20:28 Yeah, calf and hamstring and then you gonna turn your toe 20:32 to the side and you're gonna feel that stretch move. 20:37 Big time got it. Now, you're gonna come back 20:41 see I'm pulling it back, I'm flexing it. 20:44 Okay now I'm gonna turn and go outside with it, 20:48 see how I'm pulling it back and that is gonna open 20:52 up where this real nerve comes it starts right back your, 20:56 in the back your calf and it goes down here. 20:58 And if you've had a painful ankle 21:01 from a turned ankle previous injury 21:04 you do the stretch it really helps 21:06 to loosen that its real nerve up. 21:10 Okay, so pull the toe back in a flexion and then you turn 21:13 it and pull it hard back, pull it back that way, okay. 21:19 So you flex it so you'll feel stretch 21:24 then you gonna go one, see that, and you go, 21:28 like you gonna kick the corner there. 21:29 And it should come right into there, 21:32 that's where the real nerve is and then you come back, 21:35 you flex it back then you turn. 21:39 Did you feel the move right into there? 21:42 Right, that's where we want. Okay, then you comeback down, 21:47 all right? How is it doing? Good, pretty good. 21:49 All right so just pull it, tab, point tab. 21:53 You're ready? So, I'm gonna sit 21:56 to the edge of my, sit to the edge of my chair 22:01 and I'm gonna lean back, I'm gonna bring my leg up 22:05 and even doing this... Are we doing the other leg now? 22:08 We're doing the other leg now good question? 22:10 Doing the other leg and even doing this you may feel 22:13 some pressure and stretching right here in your hip. 22:18 That's very good, that's normal, that's fine. 22:23 Let us stretch and grab my toe down here and I'm gonna start 22:27 with that big toe I gonna pull it back. 22:31 Second toe pull it back and just let this, 22:34 you can let this just drop 22:35 because you wanna stretch there anyway. 22:37 Then you take and stretch the third toe, 22:41 then you take and stretch the fourth toe and the fifth toe 22:45 and you're giving the pretty good pull 22:48 because you should be feeling that stretch. 22:50 Then you take the whole thing stretch, pull, 22:54 you should be feeling it right under that foot 22:56 all the way up in here and here in the side, okay. 23:00 Then you bring it back and you take 23:03 and you put it down, you're gonna stretch 23:05 that first toe down, second toe down, 23:10 third toe down and by the time you're getting 23:13 to the fourth and fifth toe you should be feeling 23:15 this and dropping your ankle forward 23:18 so you're stretching in this front, 23:21 very painful tibialis anterior. 23:23 If you walk till it's too quick or you run 23:28 and accelerated your pace too quickly. 23:31 You get, people think they have Shin splints 23:34 many times it's a sore tibialis anterior. 23:37 And they need to stretch it 23:39 and this is one of the best way to stretch it. 23:41 See I've got bow all my toes now, 23:43 pull down I've released my ankle 23:45 and it's pulling, pulling down excellent. 23:48 You're feeling it right here, right that's what you want. 23:52 You wanna really hang on to it 30 seconds. 23:55 You can do it twice for 30 seconds, 23:56 how much ever time you want to for 30 seconds 23:58 you bring it back up excellent. 24:02 Take a big deep breath, doing good, 24:05 yeah, bring that back up. 24:07 Okay, so we're gonna bring the leg up now and again 24:10 we could lay down and do this if it's easier. 24:12 You can lay down its very hard for some people to come up 24:15 very high, which you just wanna grab it behind. 24:18 Just right behind that knee, just a little bit lower 24:24 and so you're gonna come right there, 24:26 you gonna flex back hard, point flexes 24:30 see that Plantarflexion, dorsiflexion. 24:33 So, here we go right back like that and then I'm gonna turn 24:37 to the side and pull that, right down through 24:42 that ankle and right down through that calf right there. 24:44 And I'm gonna come back, flex it back and then crank 24:49 it to the side when it in a flex position, okay. 24:52 So are you okay with this? Yeah, I'm okay with that. 24:55 Have you got it back, are you feeling stretch here? 24:57 Yeah. Okay, you should feel the stretch here. 24:59 Flex and then crank it. Yeah. Got it? I got it. 25:04 So, have you turned your ankles before? 25:05 No, not that one and its paining. 25:07 So, right down through here right? Right. 25:09 Then you come back to normal you gonna flex 25:12 and then crank it. Got it? Yeah. 25:15 Right down through there. Got it. How you doing? 25:20 Flex it back and then come this way with it. 25:23 Yes, yes, just like that okay bring it back, good, good, good. 25:30 Okay, back down. I'm gonna get my little ball 25:33 again and here's what we gonna do. 25:37 Now you're going to do a little game 25:40 of catch with my ball, you got it? 25:43 Her ball got away from her. Ah, Wendy. 25:45 Okay so now I'm just gonna do this I'm gonna use 25:48 my toes to just go back and forth with that. 25:52 And I'm gonna curl my toes side ways 25:55 and I'm gonna create a sea with my feet 25:59 as I pack this back and forth. 26:01 Because I'm wanna pad it with the underneath of my foot, 26:04 don't kick it like a soccer ball with the side of your foot, 26:07 actually turn your foot and work that ankle 26:11 and work all the feet and you're gonna do 26:13 it like this with your toes in first and then you're gonna 26:16 open your toes out and kick, and kick, and kick. 26:21 My kids would love this. Yes, kids will love this. 26:24 And teach them to turn their toes in and then out 26:29 and do the little kicking and you just wanna play 26:31 a game about 20 good hits or you know you can do 20 or 30. 26:35 You wanna actually lift and go and you don't to have 26:38 him both lifted at the same time. 26:40 You can keep the one down and kick and then? 26:45 Lift that up. Yeah, because it's a little 26:47 too hard on your stomach and back, 26:48 if you think you have to have your feet up. 26:51 So, you're kicking then you're kicking 26:53 and then you're gonna open your toes out kick and kick. 26:57 So, across between this and I could have 27:01 you gather up and scrunch up some paper 27:04 with your toes and your feet and just ball up. 27:08 This is doing the same thing. 27:09 We're just doing in and out with our toes 27:12 and kicking in and out, or if you had a piece of paper 27:15 or even a tea towel on the ground 27:18 and just make yourself do that. 27:22 So what you need to understand is with feet problems 27:26 we create a lot of them with the shoes we've chosen. 27:29 We don't take the time to stretch them and to give them 27:36 a chance to get that muscle balance back again, 27:40 because we want a happy feet, right? 27:42 We wanna be able to do what it says in the Bible, 27:46 we want to have that beautiful feet 27:50 that is the messenger that's gonna take us 27:53 as a messenger to announce the good news. 27:56 We're here to help you and love okay. 27:59 Your feet needs much attention and take the time to do this. 28:03 You can do it while you're relaxing, 28:05 it's gonna work for you. Be with us next time, 28:10 we're happy that you came to be with us today. 28:13 Hope you feel better. |
Revised 2014-12-17