Participants: Jeanie Weaver (Host), Lynette Jaque, Wendy Mitchell
Series Code: NBAS
Program Code: NBAS000015
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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. 00:06 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 and we're gonna be 00:16 overcoming osteoarthritis today. 00:40 Welcome to Body and Spirit, I'm gonna be working with 00:43 Lynette and Wendy today. 00:46 And if you think, oh, I have too much arthritis. 00:49 I can't move, this is the program for you. 00:51 It is very important for you to continue to use your 00:56 muscles in a way, that's not gonna hurt your joints. 00:59 But you must use your muscles and that is the key message 01:04 that any medical professionals are giving you now 01:07 is that you must use your muscles. 01:12 Disuse when aging, they don't have to go hand in hand. 01:16 We're aging but we don't have to do the disused thing. 01:20 You need to accept what you must 01:22 and know the difference, change what you can, 01:27 accept what you must and then know the difference. 01:31 And we're gonna start working in range 01:33 of motion to warm up those stiff joints right now. 01:36 So, we're gonna do rotationals 01:38 and we're gonna soften our knees 01:40 and we're gonna just start doing a gentle rotation 01:43 with our arms at a 90 degrees. 01:45 And we have Wendy and Lynette 01:48 that they don't have like 01:52 a perfect scenario for them to exercise. 01:55 I know that Lynette is working steadily 01:59 at increasing her weight and she is actually add 02:02 a 10 pound weight in some moves 02:04 and ready to move on that. 02:05 So, right now I'm doing a full body rotation, 02:10 my stomach is what Wendy? 02:12 Tight. 02:13 Tight, she's got it. Did you get that one Lynette? 02:16 Okay, keep it nice and tight right there. 02:20 And now I'm gonna bring the arms out 02:22 and we go a bit little bit wider but not hard. 02:26 Because I want to do rotationals 02:27 to warm up, not only my knees. 02:30 Are you feeling the pull in your knees just little, 02:32 should be just a little bit. 02:34 Because you feel forward and you are going enough 02:37 to the back with your arm that your getting 02:40 a little rotational pull through 02:42 the knee, hip, lower back, mid back 02:46 and as you start to look behind you. 02:49 Now you're getting the neck in there, 02:51 so you want to follow your hands 02:53 and just look behind there and you might have to do 02:55 this kind of a rotational, maybe 30 times, 03:00 40 times just to start get loosened up 03:04 because your back might be so tight, 03:07 because of stenosis meaning closing down in the spine. 03:12 And you want to try to help loosen and open that up. 03:15 So, after we've done those kinds of rotations, 03:18 we're gonna bring those hands up, 03:20 and we're gonna hug our self. 03:21 And we gonna soften our knees just a little bit. 03:24 Okay, I'm gonna open, wide and I am gonna go back again 03:30 and just grab and hug. 03:32 I'm gonna keep my knees soft and as I open and close, 03:36 I'm gonna shift, I'm not gonna be really bring 03:39 the leg up but I'm gonna bring my heel up. 03:42 So, I'm gonna open and close 03:43 and I am gonna bring my heel up 03:45 on one leg, open and close. 03:47 And now I'm gonna to do it repetitively. 03:49 So, I'm actually gonna get 03:50 a pretty good pull through the chest. 03:53 Okay, to the pectoral. 03:55 And I know, Wendy has, has had a wreck, 04:01 a car wreck where she has 04:02 quite a significant whiplash injury. 04:05 And she very much needs to work through her neck 04:09 and through her chest, through here upper back to get 04:12 that range of motion back, so, you are not so stiff. 04:15 So, what I want you to do is just gently 04:17 pull that chin to ear side, I'm pulling my heels up, 04:21 I'm doing a little hug and pull my chin as much as I can. 04:27 Okay, and if you need to go lower, 04:29 you can go lower, just a rotation through that chin, 04:35 even if it's a little tiny bit 04:37 is what you want to try to do. 04:39 So, if you are at home doing this with us, 04:43 don't go away from doing this part. 04:47 This is like probably one of the most important aspects 04:50 of this particular time period that we're, 04:54 we're using here because it's warming you up. 04:57 Okay, now I'm gonna shake out just a 04:58 little bit, just like that. 05:00 And I'm gonna come here and I'm just gonna to come up 05:03 and go down, and bring it up and step it back down again. 05:08 Yeah, and soon you come do a little circle, 05:10 see my circle with my knee and step it down and come up. 05:14 So, it's a very split second but I have all my weight 05:17 on one leg just for a one split second, right. 05:21 So, I'm gonna go open with the hands, 05:24 close with the hands just like I'm closing my knee. 05:27 So, I'm gonna step out and I'm gonna try not 05:30 to shift my weight too much. 05:32 I'm going to try to keep it in that one foot. 05:36 So, I'm not gonna go, uuh, like this and like this. 05:40 Okay, you see I'm moving that hip and joint, 05:45 I'm moving the knee with foot 05:46 but I'm not shifting my weight, 05:49 that way I put load here. 05:51 So, I'm not only stretching and strengthening, 05:56 I'm putting the load in there, 05:58 I am really doing stretch work 06:01 and strength work at the same time. 06:04 So, I might do 10 to 15 of those, okay. 06:07 Walk out and if you have a lot of weight, 06:11 if you're putting a lot of weight into that leg. 06:13 Again what is that knee suppose to be, 06:16 it is suppose to be locked, tell me Wendy? 06:18 It must be locked or soft? Soft. 06:21 Soft, because if it's soft, 06:23 I've engaged my muscles of my gluteal, 06:26 my quad, my hamstring, my calf, 06:28 my foot and it's locked, 06:30 it's just bone on bone, you know locked. 06:33 So now I'm gonna shift, okay and I'm gonna 06:36 take my knee and draw a little circle 06:38 and come out like that. 06:40 But I'm not gonna shift into there, 06:42 I'm gonna keep my weight where? 06:44 where I'm going to keep my weight? 06:46 On the supporting leg. 06:47 In the supporting leg, then I'm gonna bring it back 06:49 and then I'm gonna work with my arms here, 06:51 I'm gonna go open and close. 06:53 I'm gonna go open and close. 06:56 And open and close, bring that leg out, 06:59 so you feel a little stretch right there, 07:01 bring it back, big breathe, open and close. 07:05 So, this is a very small move but actually 07:10 with all of the compound moves what we're doing 07:13 because we're working upper body where stability here 07:17 and we're rotating that hip, 07:19 rotating that knee, rotating that foot. 07:22 So, you are doing a lot of work here 07:24 just doing this, just getting warmed up. 07:27 If you have, if you're really stiffen in such pain 07:30 that you don't want to move with your osteoarthritis. 07:35 You might want to try this exercise with us, 07:39 after you've taken a warm shower or about 07:42 that will warm you up too. 07:43 So, now I'm gonna just 07:44 come back here and how you are feeling? 07:46 Pretty good. Do just a little bit of shoulder rolls. 07:48 Okay, so for Wendy this is something 07:51 that you need to do everyday, don't you? 07:54 Okay, so we're bringing those shoulders around 07:57 to the front, so I want to see the shoulders 07:59 come to the front and then drop back down. 08:01 Shoulders, yeah just like that. 08:04 I'm gonna open the shoulder blades back, just like that. 08:08 So, I want to be doing that kind of while I'm opening 08:11 and closing my hands, okay. 08:13 And I'm gonna lift my chin up, 08:15 I'm gonna put my chin down, 08:17 I'm gonna bring those shoulder blades around. 08:19 Now, in order to do all these things same time, 08:24 it really helps, if you just kind of put your time 08:26 to side him out like that and really think hard about it. 08:31 I think, I think you will do it. 08:33 So, don't worry about not getting all done at once. 08:37 We want to get you tuned up and moving 08:40 because we are gonna do some, 08:41 some work here in just a second, okay. 08:43 So, what we do next is we get right on down. 08:47 And I'm gonna show you three different ways 08:51 to get down into the floor. 08:53 Because here is the deal. 08:56 You are avoiding getting in the floor 08:58 and I know that some of you 08:59 don't haven't been down there forever. 09:02 I want you to try this with us. 09:04 Now Lynette is going to show you a way to get down, 09:10 if you don't have problems in your knees 09:11 and you can get down, okay. 09:13 She is gonna go ahead and go wide 09:16 and she is gonna do what's called a three point. 09:19 She is gonna put her hand down here, 09:21 but if you notice her legs are very bent, okay. 09:24 And she is gonna crawl out and she is gonna 09:28 tighten her stomach right Lynette and you're gonna 09:31 lightly touch those knees. 09:34 I haven't strain my back, my shoulders, 09:36 my elbows or my hips or knees to get down here like this. 09:40 Now, I'm ready to go ahead and pull my leg under me 09:43 and I'm gonna go ahead and roll, 09:45 and then I'm gonna be able to do the next move 09:47 and presume we are gonna be on her back. 09:49 So, I'm gonna get up and I'm gonna help Wendy. 09:52 And it's more problematic for Wendy because 09:56 she has knee issues, okay. 09:58 And it might hurt to go down. 10:00 So, number one, Wendy get you a simple garden pad, 10:04 you know, you put your knees down and do your 10:07 garden work because we want you to keep your world open. 10:10 We want to be able to garden work. 10:12 We wanted to be able to dig those flower beds and stuff. 10:15 If your knees are hurting and you hurt every time 10:17 you get down, you're not gonna do it. 10:19 You're closing your world, right. 10:22 So, we're here to help you and serve you in love, right. 10:26 So, that's what we're gonna do. 10:27 So, Wendy is gonna come and she's gonna 10:31 use her chair as an assist, okay. 10:34 So, she's gonna use her chair and whichever knee 10:38 is giving you problem, you think okay. 10:40 Now I'm gonna use my chair, I'm gonna use it here, 10:43 then I'm gonna use this here and I'm not gonna 10:44 put that knee down it hurts, right. 10:47 So she's gonna come use her chair and come down, 10:50 open her legs, avoid that knee 10:53 and go ahead and sit down, okay. 10:56 Yeah, I need turn around that way. 10:57 You can do that, okay. 10:59 So, she is gonna avoid that knee and she is gonna 11:02 come right on over put your hands on your chair, 11:06 and push and come down and her one knee is okay 11:12 and then you are gonna avoid that knee 11:13 and you're gonna go ahead and lean right into that hip. 11:16 So, use the chair assist and it's always there 11:20 and then you can avoid hurting that knee. 11:22 Okay, so now here we are down in the floor finally, 11:27 that's a good thing. 11:30 Okay, it always helps if you put treats surround 11:32 on the floor, so they can get down a pick them back up. 11:35 That's always more incentive, okay. 11:39 Okay, so now Lynette and Wendy, 11:44 first thing we have to do 11:45 as we have to stretch that groin out. 11:47 And how we're gonna do that, we're gonna take one leg 11:50 you choose I don't care which and just put it out 11:53 to the side while you keep 11:54 the other one a little bit raised. 11:57 Okay, the minute you turn your leg 12:00 and you push yourself up and that leg goes down 12:04 you're gonna feel huge stretch right through the flexors, 12:08 okay, right through here. 12:10 All right, nd you are gonna come in here 12:13 and I'm gonna put my elbow, I'm gonna grab my ankle 12:15 and I'm gonna pull my elbow right in there and just push. 12:18 I'm gonna push that leg right down, okay. 12:22 Yes, just like that push that leg right down, 12:25 you got it and you should be feeling pretty good 12:28 stretch right in through here. 12:30 Got it, yeah it's a gentle way to do this, 12:34 some of you with osteoarthritis especially 12:35 in your hips, this is so important for you to do. 12:39 And you been avoiding to do it, 12:40 because usually the way they show out in pictures is 12:43 they have you put in both feet together and pushing down, 12:47 well that's very difficult for you to do. 12:49 So, we are doing one at a time 12:52 and we're just putting the arm in there 12:53 and we're pushing down and we are holding our self 12:56 over here and push and then you release. 12:59 Okay, so this is a flexibility 13:01 then we switch, switch here again your left leg fall out 13:05 to the sides of the side of my ankle is down 13:09 and then I'm gonna put that elbow right 13:11 into the knee and I'm gonna put my hand back 13:14 here and I'm gonna push till I feel a stretch coming 13:18 into the groin and into the hip flexor 13:21 right there in the front. 13:23 Okay, got it. Okay. 13:25 Okay, should be stretching pretty right now, 13:28 take a big breathe. 13:30 So, if somebody with osteoarthritis, trying to use 13:35 that joint you have to understand that, 13:38 that joint capsule is gonna get tight 13:41 because of all of the trauma and so it's up to you 13:44 to have this kind of like physical therapy 13:46 that you're doing with it. 13:47 Okay, so we're gonna bring those up, 13:49 so we've accomplished that nicely 13:52 and now we're going to all the way down. 13:56 Lynette is gonna show you rock and roll. 14:00 Wendy is gonna go a little careful because we've got 14:03 a lot of neck and upper back trauma with her. 14:06 So, she is gonna go to the side on her elbow 14:10 and just like you were laying down in bed, 14:13 she is gonna lay down that way. 14:14 So, here you are, now you got to lay down right Wendy 14:18 and you are doing this, okay. 14:20 And you're gonna bring this under and come down 14:22 just like that and then roll to the back 14:26 and you're gonna be down. 14:28 Then you're gonna bring your leg in 14:31 and then you're gonna bring other leg in, okay. 14:35 And you're gonna stretch the hamstrings, 14:39 so we're gonna pull the knees in nice and tight, 14:43 keep your stomach tight. 14:45 And as you're pulling those in Wendy, 14:49 keep your head down really nicely and it should be 14:51 stretching all through here, do you got it? 14:55 Okay, so you're gonna be pulling 14:57 that and stretching, how you're doing? 14:59 Doing right. Lynette. 15:00 Am I in a right position? 15:01 Yes, you are in a good position. 15:03 So, now with Lynette, Wendy is pulling as far as 15:07 she can but she has limited motion here 15:10 and she's got to really work with that 15:12 and she is doing great. 15:14 You can come in and let them go back 15:17 and then pull them again. 15:19 Okay, no problem, right in. Okay. 15:21 Pull right in there just like that, 15:23 I mean just go to 90 degrees well and then come back in. 15:27 So, this is just a little bit 15:29 of an extra move that you can do. 15:32 If you need to hold and manages let us stretch 15:34 and then keep pulling it in back, 15:36 that's perfectly fine that's where you're at. 15:38 She is doing little extra, right there. 15:41 Okay, now you're going to put those feet down 15:46 after you've stretched that and you've come in 15:48 and back pretty good. 15:50 You're going to go ahead and make sure 15:53 that your feet are now on the ground 15:57 and your knees are bent. 15:58 So, you want to bent your knees Lynette, 16:01 feet flat on the ground. 16:03 Now you're going to take both knees to the side, 16:07 so you're down there and both of your knees are 16:10 gonna go to the side and you keep your 16:13 belly button tight, right Wendy. 16:17 Yeah and you're gonna hold that down there, 16:20 let me just check you. 16:22 Okay, go ahead and bring your arm under here 16:24 so that you can support your head 16:27 just like that, again is all right. 16:29 Okay. Okay, can you put your head there. 16:32 So, if you want to use a our little pillow at this point, 16:36 you can do that but I want those knees to the side 16:39 and I want to roll the shoulders back. 16:42 So, I want to keep the knee to this side, 16:44 I want to roll the shoulders back just like that. 16:47 That's right, and we're gonna hold there 16:49 for just a couple of seconds, good. 16:52 So, if you got a lot of immobility up to here, 16:58 this is gonna be real hard move. 17:00 And if you start here that's fine. 17:02 But the goal is for you to continue to move. 17:05 You don't have to do, I'm just showing. 17:07 You can continue to move so that this shoulder is 17:09 down here while those knees are on the other side, got it. 17:13 Okay, so now you're gonna go right back to neutral 17:17 which is knees up, our shoulders flat, 17:21 okay so bring those knees up, move round, 17:24 this is just like, this is no different than 17:27 moving around in your bed. 17:28 Okay, you're gonna go from side to side, 17:31 the only difference is, 17:32 you want to keep your shoulders here. 17:34 Now your knees are gonna go in the opposite direction, 17:37 so take those knees right on down, 17:40 all the way down here, no, you just don't shift, 17:43 stay right here, I know. 17:46 Okay, perfect, perfect. 17:48 And your knees into the side, now for you, 17:51 you can come up here just a little bit more, okay. 17:55 And away out here and so we're stretching through the pec, 17:59 doing a nice stretch, doing a nice range of motion 18:03 and people are at all different stages, 18:06 this move can be real challenging, 18:08 but it's a real non impact move. 18:12 It's one that's not gonna hurt your back. 18:14 And you usually go carefully down, 18:16 that's very good, you got your shoulder almost down, 18:18 that's very good, excellent. 18:21 Okay, you're gonna hold it, that's a big stretch, 18:23 all the way across the lower back 18:25 to the shoulders, the pecs, the quads, 18:28 the hamstrings all the way down, excellent. 18:33 And you're gonna come back around 18:34 and come to center now, come right to center, 18:38 yep come right into center, very good, okay. 18:42 Now you're gonna take your hands 18:44 and you need to go over your head. 18:47 All the way over your head 18:49 and then bring them back up. 18:53 Now Lynette, is gonna do this again, 18:56 she is gonna bring over head and she is gonna bring 18:58 one knee in and up 19:03 and as she is coming down with her hand, 19:05 she is going down with her leg. 19:08 Now she is gonna come back up and she is gonna 19:10 keep her knee bend at first because the deal is 19:13 that she goes down here is the biggest important thing 19:17 here is to keep your back down. 19:19 So that means engage your tummy and if you need 19:22 to keep your knee bent keep your knee bent, okay. 19:26 Because at some point you're gonna start adding 19:28 a weight and your arms are up here, 19:32 elbows are soft, how is that feeling? 19:34 It's feeling good. 19:36 And you're gonna bring your leg in, 19:37 you can switch to other leg now, 19:39 go to your other leg, okay. 19:41 So she is gonna come in and if she goes down, 19:44 her arms go way over head, 19:45 so you're getting all that big stretch, 19:47 but you're also strengthening right here. 19:51 Now Wendy is gonna do the same thing, 19:53 but you're gonna do a little modification. 19:56 So, don't think that you can't do this. 19:59 If you have osteoarthritis, you must do this, 20:02 you must get stronger in your core. 20:06 And this is gonna do without hurting 20:08 because where we're gonna take 20:09 and we have a lot of issues up here 20:11 because of a flash problem 20:15 that we need to keep working on, right. 20:17 Okay, so Wendy instead of using five pounds 20:20 and actually Lynette could use the 10 pound, 20:26 no you're fine, you're fine. 20:29 I'm just gonna use the can, okay, 20:31 just a can of food, she is gonna hold on to it 20:34 and I'm gonna keep her elbows bent 20:37 and she is gonna come over head 20:39 as far as she feel she can. 20:42 And we want to keep those arms just a little bit 20:44 bent but I'm gonna go reaching out 20:46 and then I'm gonna pull back, okay. 20:48 So you want to keep them along, 20:50 but keep a little bent in there 20:51 and see what you're doing here, 20:53 you want to open that up, don't let him too much there 20:57 straighten those are as far as you can. 20:59 And you notice I'm not doing anything with Wendy's leg, 21:02 she is staying right there pushing into her heels, 21:05 so that she keeps her back down, 21:08 a very important move because you can start 21:12 to get stronger in this move without hurting your back, 21:16 your knees, your hips or shoulders 21:17 and you can increase range. 21:20 Okay, so keep your arms long 21:22 and keep stretching them out but keep them soft. 21:25 And so you're gonna try to do probably 10 moves here. 21:30 Then you're gonna get where you can do two sets of ten. 21:33 Then you can move one little leg a little bit, 21:36 then the other leg a lot. 21:38 And continue to move right on down and then you can go 21:43 on up in weight and start with a heavy weight 21:47 which I would if next time I will start her with 10 21:52 because we just wanted to show you how to do this. 21:55 And then I would end with five if she was gonna go 21:57 into her second set and that's how you move on up. 22:01 Now, we're gonna go ahead and put those down, 22:04 put those down and we're gonna roll over 22:08 just like you gonna roll out of bed. 22:10 So, you're gonna drop your shoulder, 22:11 roll to the side and when you use 22:14 the two different ways to get up. 22:16 Okay, yeah, you gonna go that way. 22:19 So, Wendy's gonna use her chair 22:21 and Lynette is going to do a rock and roll 22:25 and after she gets up on 22:26 a and roll Wendy is gonna get up 22:29 like she is getting out of bed 22:31 and she is gonna use the chair assist. 22:33 So, she is gonna roll, she's got her chair right there, 22:37 she is gonna get her legs under, 22:40 she is gonna push on the chair, 22:42 get her feet under and come up 22:46 and open the legs out, there we go. 22:49 So, when you get up from being down on the floor, 22:52 you want to open your legs, okay. 22:55 You make a mistake when you try to get up 22:57 with your legs together, open your legs, 23:00 tighten your stomach, push back whether you're using 23:03 a chair or you're getting up like Wendy did 23:06 and you're coming up, okay. 23:10 Just getting down and up is a huge exercise for anybody 23:16 who has osteoarthritis, knees, hips, 23:19 back, hands, shoulders. 23:22 But I'm here to tell you but if you want to keep your 23:25 independence you have to use those muscles. 23:29 If you will just get down in the floor and get up, 23:33 that's a huge thing and learn how to do it correctly. 23:36 I'm gonna have Lynette and Wendy stand right here 23:41 hold on to their chair and all we're gonna do 23:45 is lean forward, put the toe back 23:48 and just lift that leg up and come back down. 23:53 Just a lift right up and back down, 23:57 a lift right up there and back down, 23:59 so had this to stabilize me, 24:02 I don't want to hurt my joints, 24:04 I want to put my hands right in there 24:06 and I'm gonna bring the heel up and then come back down. 24:10 I'm gonna try to do this 10 times and then 24:14 where I can do it 10 times twice. 24:17 Okay, so it's a straight on lift from the gluteal, 24:23 this is very important move for keep it strong 24:27 with osteoarthritis, specially in the hip, knee, 24:32 this is not putting pressure on your shoulders, 24:35 tight stomach and when you take that heel back. 24:38 But you notice I'm not doing a turn out with my toe. 24:43 I don't want to do that because I want to work 24:45 that weaker, back hamstring, 24:48 I'm gonna work the back and I want to work the gluteal. 24:52 And so I'm just getting enough lift without any weight. 24:55 Okay, if I can get 10 lifts on that 24:58 I'm doing a good thing. 24:59 So, I'm just gonna shift, I may go to the other side. 25:04 And my supporting leg is what Wendy? 25:08 My supporting leg should be what, locked or bent. 25:11 Bent. Bent. Yeah. 25:14 Okay, so I'm gonna step back and watch this. What. 25:19 Nice and tights and then I'm just gonna lift. 25:23 Now I can tell you with as somebody 25:26 who is dealing with hip issues, 25:29 I just had operation in December on my hip. 25:34 When you're doing this and you have 25:36 significant problems with your hip, this is a big move. 25:40 You can't get it as high, okay. 25:43 But you must keep trying, just remember 25:47 what our little saying yesterday, 25:51 you need to change what you can, 25:54 you need to accept what you must 25:56 and then you need to know the difference. 25:58 And many of you are accepting disability, 26:02 disuse because you don't, your muscles hurt, 26:06 your joints hurt, you don't want to move, 26:11 you need to move, you need to walk 26:14 and what we're doing here today is showing you 26:17 some very simple strengthening joint stabilizing moves. 26:23 Okay, and if you can do this and get 26:28 where you can do two sets of them, 26:29 that's what you want to try to do. 26:31 And then I'm gonna come back, 26:33 I'm gonna step right here to the front of the chair 26:37 and our pivotal move in a lot of my programs 26:42 is the hip hinge and for many of you, 26:45 you're standing and you're sitting in such a way 26:47 that's gonna hurt your knees. 26:50 So, I want to go shoulder with a wider, 26:53 I want to swing the rear end back, 26:57 take the pressure off the joints of the knee 27:00 and I'm gonna come down, I'm gonna put my hands here 27:02 and I'm not gonna use them, I just want to make sure 27:05 it's there and then I'm gonna 27:06 come down just like that, okay. 27:09 Take a big deep breathe, now it's getting up right. 27:13 So, I'm gonna step out just a little bit, 27:16 I'm gonna lean forward, use my chair a little bit 27:20 like with one thumb, all right. 27:22 And I'm gonna press and push up 27:25 like I'm leading a coir, okay. 27:28 So, if you can get where you can do that, 27:30 come down with that coir then I'm gonna lead 27:34 the coir but as I was come up, 27:36 I'm gonna push my rear hand back, okay, got it. 27:41 Dealing with osteoarthritis can be a challenge, 27:45 but exercising is one of the ways 27:48 that in the medical community we know, we know 27:54 that it works, but you must do it carefully 27:57 with guidance but you must do it. 28:00 We went through some just simple moves today 28:04 that can be very hard. 28:06 Join us next time and you become stronger. 28:09 I guarantee you. Thanks a lot. |
Revised 2014-12-17