Body and Spirit (New)

Overcoming Osteoarthritis

Three Angels Broadcasting Network

Program transcript

Participants: Jeanie Weaver (Host), Lynette Jaque, Wendy Mitchell

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Series Code: NBAS

Program Code: NBAS000015


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.


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Revised 2014-12-17