Participants: Jeanie Weaver (Host), Garland & Donna Blanton
Series Code: NBAS
Program Code: NBAS000017
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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 Welcome to Body and Spirit. 00:13 I am Jeanie McDonald Weaver. 00:15 And we are going to do spinal wrap today, 00:17 how to straighten your posture. 00:42 Welcome to Body and Spirit. 00:43 I have Garland and Donna with me 00:47 and they have the same last name 00:49 because they are married to one another. 00:51 And we are going to do spinal wrap today 00:53 and I have already asked Donna and Garland to walk 00:56 a little for me and we picked out 00:58 a few little challenges 01:00 that we are going to work on right. 01:02 Little challenges! Little challenges. 01:04 Now I am gonna use, Garland first 01:07 because whenever somebody's work on their posture, 01:10 they don't even know where to start, 01:12 and they don't know that 01:13 they have a posture problem. 01:14 So I ask Garland to do a little walk for me. 01:17 And he walked and we found out as I was watching him, 01:21 he really leads with his head 01:22 and his shoulders around it okay. 01:26 So whatever that I had him walk for me, 01:29 then I asked him to walk with the pole. 01:33 And I have a walking pole. 01:35 Donna has just a plane dowel that you can get it 01:39 at any hardware store, okay. 01:41 Or you can use a broom or a this is a bamboo pole 01:46 so anything like that that is straight 01:48 that is light weight, 01:49 and so I am going to have down just take their pole 01:53 and they put it behind their back. 01:55 And they use the back of their hand, 01:58 they want to touch the back of the head, 02:01 between the shoulders and right 02:04 between the gluteals, okay. 02:06 And I want to see, if I am able to go 02:08 with my ear over my shoulder and my shoulder over my hip, 02:13 and my hip over my knee and my ankle. 02:15 And if you can look Donna is doing pretty good, 02:19 she's got that back here, 02:22 I need to drop a chin a little bit, okay. 02:24 And she's touching and she could take a few steps out, 02:28 and stay in contact. 02:30 So take a few steps out, and a few steps back, 02:33 and she is staying in pretty good contact, 02:36 now we gonna have Garland 02:37 that's depth forward a couple. 02:39 And you can see how far away that Garland head is, 02:44 so those of you at home you get your broom handle. 02:47 Or walking stick, and do this test, 02:51 you may not realize what you are setting 02:53 yourself up of for some real, strain, 02:55 cervical strain, lower dorsal, lumbar dorsal, 02:59 just because if you posture and you didn't realize it. 03:02 Now these two are avid walkers, 03:04 however, if you are walking a lot 03:07 and you are doing it with really poor posture, 03:09 well, we are sitting up for some other problems, right? 03:14 So what we wanna do is help Garland to figure out 03:19 how he is going to make up the difference for this, 03:23 based here, okay. 03:25 And we don't want to as most of you are doing right now, 03:28 I know you are, you are doing this, right here, 03:30 because that's exactly Garland did 03:31 when I said put the back on your head on there, 03:33 what you do Garland? 03:35 You are like that. 03:36 And he goes, I am touching. 03:37 And I am saying no you are not. 03:40 So we want to retract that neck, 03:45 and then protract it out, and then retract it back, 03:50 keep that chin down. 03:51 Okay, so that's the first part, 03:54 so when you are really thinking about it, 03:56 you can help do that, 03:57 but he has so much of space here that he needs 04:00 to actually some stretching and strengthening 04:02 moves for hisneck and his upper back. 04:05 And so we have talked about that and our... 04:09 our...we'll talk about that a little bit more. 04:10 Now for Donna, and step back, 04:13 so when you are doing this little test, 04:16 and you've got the back of your head on there, 04:19 I am there and back your shoulders, 04:20 and your hips, you can step wide, 04:22 you can go into a golf swing. 04:26 Okay, if you are keeping your posture, 04:28 my head's there right, is that right Garland? 04:31 And I contacted right, yes, 04:33 okay, and I can do that, I can go, I can sit down, 04:38 and stay in contact and come back up. 04:42 That's a test for how far out 04:45 of line you have gone, okay. 04:47 Now, we are gonna do another low check in, 04:51 we gonna hold our poles right here in front, 04:54 and we are gonna take our shoulder. 04:56 And we gonna just come right here, 04:57 right across the breast bone, 05:00 and I am gonna bring it right there, 05:02 and I am gonna drop my shoulders down, 05:03 drop my shoulders, drop my shoulders, okay. 05:07 Donna is laughing because we found out 05:09 that Donna has a very pronounced 05:11 shoulder lift here and she has that lift 05:15 and we found out because that's the shoulder 05:17 that she has tried to keep her purse on right here. 05:22 And that shoulder keeps coming up 05:24 and you can see that this side is short 05:26 and this side is long, 05:28 and she's done that for so many years 05:31 that she is tighten this is in here 05:32 and she needs to do some real 05:34 stretching and strengthening moves. 05:36 And she can help herself out with that, 05:37 so she doesn't have the forward head thing, 05:39 but she has this thing going, okay. 05:42 A lot, and that will cause you some discomfort, 05:46 if it is does not, it's going to. 05:47 So we gonna come right here, 05:49 we gonna bend shoulders to our ears, first of all. 05:52 Bring your shoulders to ears keep really tight. 05:54 Now we gonna push the shoulders down, 05:57 and we gonna bring that bar, right down, 05:59 and then we gonna make a little circle down there, 06:01 and we're gonna keep our shoulders down, 06:02 don't like that shoulders come up 06:04 down I am watching you. 06:05 Okay, so it is taking everything, 06:09 every bit of concentration that you have to keep 06:11 that down because she wants to get her purse up. 06:14 And those of you who have been 06:15 carrying you purse for, 06:16 how many years? 20 years, 06:18 get rid of that thing, 06:20 put it on your back or waist or something, 06:24 do your circle, you can come right up 06:27 to the collar bone, drop your shoulders, 06:30 come back down and around, and come back up, okay. 06:35 Now I am gonna turn 06:36 and I am gonna bring that arm right over my head, 06:39 so I am gonna stretch, right through here, okay. 06:42 Stretch right through there, 06:44 and I am gonna go up with it. 06:46 And I am gonna really straighten 06:47 that arm up, okay. 06:49 And I am gonna come back down, 06:51 and straighten that arm, 06:53 and I am gonna really keep trying 06:55 to straighten my back, and keep my chin back. 06:58 And I am going to bring it down, 07:00 and then I am going to rotate it. 07:01 And I am going to go over my head again, 07:04 just like that and up, okay, and back down. 07:08 And right now I see my shoulder coming up there. 07:11 Here we go. Do you see it? 07:13 Okay, Garland you gonna have to really help her, okay. 07:16 He's gonna really nag you about this. 07:18 I'll carry her purse. 07:19 He's gonna carry her purse that's a good thing. 07:22 All the way up stretch, big stretch. 07:24 So see I am helping myself out, 07:26 and when you come up, 07:27 I want you to reach way up there. 07:29 Okay, drop that shoulder, 07:31 pull down, pull down, and come back down. 07:35 Okay, now start to pull down with this lower one, 07:37 and pull up, and come back down, 07:43 so you are pulling down with this one 07:44 and you are pulling up with the other one. 07:46 Drop that shoulder, do it again, okay. 07:50 Now all the while that I am doing this, 07:53 I am keeping my stomach in, aren't you. 07:55 Right down, yes, stomach in, 07:59 and we are squeezing our gluteals. 08:01 Now I am gonna turn, 08:02 I am gonna do with this side one more time 08:04 because I wanna pull up hard 08:07 but I wanna pull down, I wanna resist it, okay. 08:11 So this is just a little something 08:13 that you can do while you are walking even. 08:15 Then you go back to your round, 08:18 do your wash tub thing, 08:21 so it's down and around to the clavicle. 08:23 And when you come to the clavicle, 08:25 this is a good time to check to see 08:28 if she's lifting it or what she is doing there. 08:30 Okay, so down and around, 08:32 and right to that clavicle 08:34 and we are gonna bend my knee just slightly 08:36 as I come down and around, 08:38 and bring it to the clavicle. 08:39 I am going to pull that whole body into this, 08:41 so I am not just stand it, 08:42 and let's say, we are walking, 08:44 so if we were walking, so act like you are walking, 08:47 and you bring it down and around, 08:49 and you gonna watch. 08:51 And you gonna take a look 08:53 and see if she is doing this, 08:55 don't let her do that right. 08:56 And every time you bring it to your chin Garland. 08:59 You are gonna pull that chin back, okay. 09:02 And bring it down and around. 09:03 You can be doing this the whole walk, okay. 09:06 But you have to be very mindful. 09:07 Keep your stomach tight 09:09 so that you don't arch that back. 09:11 Because when you bring those arms up 09:12 with any kind of apparatus, 09:13 you tend to want to do that, 09:15 unless you are engaged, okay. 09:17 So we just did a spinal test, 09:19 to see how they are doing 09:21 and we found out something that we need to work on. 09:23 And then we talked, Garland I talked about, 09:27 what he needs to do protraction and retraction, 09:31 so after you do the protraction and restraction 09:34 as we have stated, 09:35 you can also go ear to shoulder, 09:38 ear to shoulder which is what Donna 09:41 needs to do desperately. 09:43 So you can help each other with that, okay. 09:45 So as you are doing it, you hold it, 09:47 you can hold your pole here or here, 09:50 you can be walking while you are doing 09:52 that you don't have to be just 09:53 at home and do this, okay. 09:54 Practice it while you are walking. 09:55 So when you start to do 09:57 this thing just hold your pole here. 09:58 Softening your knees just a little bit, 10:01 and the tummy is tight. 10:03 Okay, now I want you to go that way with your ear, 10:06 I want you to go that way with your, 10:08 don't bring that shoulder up. 10:09 She keeps one to bring that shoulder up, 10:11 you know, that's called cheating. 10:16 Okay, and then we are going to bring, 10:17 do you feel stretching? 10:18 Oh, yes, she desperately just stretch that side 10:22 as you saw she was short here and long here. 10:24 And she said, she had whiplash, when she was younger, 10:27 and then it started from there. 10:29 Okay, so now we gonna come up 10:31 and we gonna keep walking, right away. 10:34 And we are going to keep our shoulder down 10:37 and we are gonna go ahead and stretch down this ways. 10:40 Now bring that ear to the shoulder 10:43 right there, okay. 10:46 And walking and then bring it up, 10:48 but this is the side that we need 10:49 to stretch more on that. 10:50 Now we can do that aero walking, okay people 10:54 just think that you know 10:56 maybe some sort of wrong with you. 10:59 That's okay, we are stretching, 11:01 and you'll have to do at the whole time. 11:03 Take ten steps out of a 100 steps 11:07 that you might take, and do just some stretching. 11:09 And you all ear to shoulder, 11:11 ear to shoulder and then chin to shoulder, 11:15 chin to shoulder. 11:16 Now when we put that with gait, 11:20 training for our posture. 11:22 So we are thinking about it but then we go 11:26 heel toe, heel toe, 11:31 heel toe and we keep our bad habits thinking, right? 11:37 We are re-training our brain, 11:39 and I have said a lot yet about brains and exercise. 11:44 But I am telling you, it's all right here, 11:47 you gonna get even more brains 11:49 because you are retraining a bad habit 11:53 and you are getting out of it. 11:54 Okay, so, step back just for a second to the chair, 11:58 just right to there, okay, 12:00 so all I want you do now, 12:01 is think about that what you just learned, okay. 12:06 And those of you here out, out in the audience, 12:09 ears need to be over the shoulders, 12:11 the shoulders are over the hips. 12:13 The hips are over the knees, 12:15 the knees are over the ankles, okay. 12:18 And it is not, we don't want this, right, 12:23 that's not the way we want to go. Is it? No. 12:26 Okay, then we got to do something 12:27 about it now, when we can. 12:29 So we are gonna train our gait now, 12:33 we gonna go heel toe, 12:34 and I am gonna think about 12:37 what I am doing up here, and I am gonna go heel toe. 12:41 And I am gonna tight walk like there is line there. 12:45 And gonna go heel toe, heel toe, heel toe, 12:47 just take two or three steps right up there, 12:49 heel toe, heel toe, heel toe, heel toe, and come back. 12:54 Okay, so as I am watching Donna 12:57 this side this shoulder, 12:59 she's having a really hard time, 13:02 getting that toe all the way behind, 13:05 she's half it to leave it out here, 13:07 and telling you this affects gait, 13:11 you got to get your posture right, it affects you. 13:14 Okay, and that affects your balance, 13:16 and on and on and on. 13:18 So again you can do this with your walking, 13:21 you do it as a cool down or a warm up. 13:23 And you can get a straight line, 13:25 find a crack in the road, 13:28 I am sure you can find lost cracks, 13:29 or, just get some chalk 13:31 and just make a stripe as down. 13:34 And go ahead and try that one more time 13:36 we are holding it here, 13:37 and are tummy is so tight, 13:39 and we are thinking about what our issues are, 13:42 and for Donna, she has to quick 13:44 bringing that shoulder up. 13:45 Okay, Garland has to keep that chin down, 13:48 and not let himself lead like that. 13:50 and go heel toe, heel toe, just do three steps, 13:54 heel toe, heel toe, heel toe, okay, 13:58 and then come back and back and back and back. 14:03 So, bring your own video cameras, 14:07 and you can see that she's having hard time, 14:10 getting that toe behind here, 14:13 and this has to do with that, okay. 14:16 So the heel toe is really good, 14:19 now let's do an exercise to help strengthen our legs. 14:23 Okay. We need to do two, 14:25 we gonna walk forward, 14:26 and we are gonna do a knee to our pole, 14:30 knee to my pole, knee to my pole, 14:33 knee to my pole, 14:35 And then I am going to go back, 14:37 I'm gonna retro walk, okay, 14:40 and when I retro walk, 14:41 I'll show you what I am looking forward. 14:42 When you do your retro walk this is what I typically see. 14:51 See, you see they are one a both 14:53 and the reason is, you are trying 14:54 to get the stability. 14:56 So it's balance, exercise, don't go real wide, 15:02 and if you're really shaky to put your foot back up, 15:06 just widen up, toe heel, toe heel, toe heel. 15:12 Okay, so just go forward two or three steps, 15:14 try to bring that pole out and you can, 15:18 you don't have to be real high, 15:19 you can bring it down here, 15:20 just bring that quad, right up to there. 15:23 One, two, three, and four, 15:28 now, retro walk, toe heel, toe heel, 15:32 toe heel, toe heel, 15:35 this is going to be some fun. 15:36 And you got work to do. 15:39 So those of you who are out there doing some of these, 15:42 has somebody watched you, okay, 15:45 it's very simple to get a line drawn 15:48 and understand that many times 15:52 our seniors will walk in a really wide funny way. 15:57 Sometimes because our hips hurt or the knees hurt 16:01 that many time just because they don't have the muscle. 16:06 And the balance to walk in straight 16:11 forward balanced way. 16:13 Now I am going to add a little bit of difficulty 16:15 and those of you who are walking, 16:18 and that's all you are doing, 16:19 and you are not doing any appreciable 16:22 strength training, this is where you start. 16:26 Okay, when you get to where you can do 30 to 50 16:29 knee ups touch, knee ups touch straight on 16:34 and walk in your walk and do it several times, 16:36 you're gonna start strengthening through here. 16:39 Wonderful. Because that's for those 16:41 of you who just walk that's the good way to start 16:44 your strength training, now, just before we get down our, 16:47 uneven challenge, to marry that move, 16:53 we are gonna do, what's called, 16:55 in a track and field world, we call heel kicks. 16:59 But right now, we are just gonna call it heel curl. 17:02 Okay, so I am gonna curl that here, 17:04 let me warn you, when you step out, 17:07 don't do a real exaggerated pull, 17:12 or you'll stop immediately and grab your hamstrings 17:17 because it is going to be cramping on you. 17:19 Okay, so just bring your heel up. 17:23 Don't bring it too high, 17:25 or it can illicit a cramp in your hamstrings. 17:27 So you gonna just three steps, 17:29 and you gonna do heel kicks, 17:31 okay, or bring the heel up. 17:33 Heel up, heel up, heel up, heel up. 17:38 And then you can do it back wards, 17:39 heel up step back, keep the toe forward, 17:42 heel up forward, heel up forward. 17:46 And just be aware Donna 17:47 that when you step down every time, 17:50 this toe is out, okay. 17:54 Okay, so that, that will be enough to cause you to fall. 17:59 And at first when you try to straighten that toe up, 18:03 you gonna be really wobbly, 18:04 so go wide, that's okay, 18:07 just don't go out with that toe. Okay. 18:10 And just be aware that's the one 18:11 that doing it the most, 18:12 Garland is pretty good, 18:14 he just to got that...that head back. 18:18 Okay, so we have the leg ups 18:21 and we have the heel to hip, 18:24 or the heel kicks, okay. 18:26 So the next thing that we'll start 18:28 to strengthening your hip, 18:29 and you had mentioned that you had hip go out on you. 18:31 So until you start really following 18:35 some of the other tapes that we have done 18:37 to really start appreciable strengthening. 18:40 Standing and walking you can do fine anything uneven, 18:44 it can be a pillow. 18:46 Now I just rolled up a mat when of our exercise mats, 18:49 you can get a pillow, just go and get a pillow 18:52 just don't let it be your husband 18:54 that you are stepping on. 18:55 Okay, that won't be good, 18:58 and you gonna step on that pillow, okay, 19:01 you can use your cane, or your pole you want to, 19:05 and you gonna just bring that leg up, 19:08 you got to kick stand, and you gonna bring it up. 19:10 And you gotta cane here, and this knee, 19:13 what do you think, is it gonna be locked or soft? 19:15 I think soft. 19:16 Soft, see you guys are headed again. 19:18 So I am going to come here, 19:20 and we get my balance 19:21 and then we take that pole up. 19:22 And I am gonna work that foot and ankle, 19:25 and hip, and knee, and stomach. 19:28 And I am going to hold it until 19:29 I can hold it for a good 30 seconds 19:31 and then I am gonna step off, okay. 19:34 That's the first stage, 19:38 second stage is you're holding 19:41 and you gonna tap, tap, tap, tap, 19:46 tap, tap, tap. Got it? 19:51 And you need to get where you can do that ten times. 19:53 Then you need to go the other leg, 19:55 so we're gonna try yet, 19:58 Okay, okay step into my office right here, okay, 20:05 so on, I like that when you hold that there, 20:08 now you can use as a pole as you get ready. 20:12 Okay, so you're gonna use this as a kick stand 20:15 so put your toe down and any time you need to. 20:18 Now don't lean into this, okay. 20:20 Try to use less and less 20:21 because you gonna bring it up, okay. 20:24 That's all right, bring that toe up and hold on 20:29 Okay, is your tummy tight? 20:31 And you are doing excellent on your shoulders 20:33 by the way, you are keeping it down. 20:35 Because I'll, did this thing 20:38 and just give a little nudge, okay. 20:40 So bring that leg up, how are you doing? 20:42 Doing good, yeah, I am stretching my ankle, 20:45 yeah, it's working hard, isn't? 20:47 What if you had to bring this pole off the ground? 20:49 I would fall over it. 20:50 Oh, okay, see we've modified for you all ready. 20:56 Did you see? I wish you to saw that, 20:58 did you see Garland? 20:59 She pulled it right up, 21:01 when she gets little nervous or little anything, 21:03 she just pulls that right up. 21:04 And it's going to cause her, 21:06 and it has already has caused her 21:08 a lot of problems up in through here. 21:10 Okay, then want to touch that, 21:12 now go to the other side, 21:14 and see how you are doing, 21:15 and you always going to be better 21:16 on one side than the other. 21:17 Okay, that just our brains, up and chilling both sides, 21:21 different sides you're just gonna 21:23 be different, and different injuries. 21:24 Either, or however, you want to that's fine, 21:27 it's good to be, just put your toe down 21:29 as a kick stand, so you know what's that. 21:32 So when you bring that leg back here, 21:35 and you could be practicing this right now, 21:37 before you get on here. 21:41 Okay, so always know where the toe 21:43 is because when you start to fall, 21:45 it's scary and you wanna know where that's at, 21:48 and you bring it up, and you cane that tummy, 21:52 you keep the shoulders down. 21:53 And little by little you are thinking some day, 21:57 I am going to be able to stand here, 21:58 and take this pole off the ground. Right. 22:01 That's the objective, see what I am doing? 22:05 Yes, all mine. 22:08 You know, everybody is at a different place, 22:10 and has different challenges. 22:15 I just corrected her, all right, so if I were you, 22:18 I would be correcting you, 22:21 because it is ingrained posture, 22:23 I can give you all these great exercises 22:27 to help straighten out your postural issues. 22:30 But if you don't do them for the rest of 24 hours, 22:34 what is five or ten minutes here with me? 22:37 So, this is something that you have to do, 22:40 and this is great to pair with when it says pray 22:45 without ceasing, right here, you pray, 22:49 and you work your posture, 22:50 okay, and it is a constant thing, okay, 22:53 our text for today actually is Psalms 22:19, 22:57 "But you our Lord be not far off, 23:01 all my strength come quickly to help me." 23:04 And you gonna need that because changing 23:06 bad habits are hard to do but you can do it, 23:10 and you can do it. 23:12 Now we need to watch him on this, 23:14 okay, so every time you step on something 23:17 that's unstable, the thing that you need to remember 23:21 is keying your stomach, 23:25 you just pull in your belly button like we have been 23:27 telling at every program. 23:29 That's your stability, if you do even take a miss step, 23:33 and get off balance, you are not gonna 23:35 pull your back off because why? 23:38 Stomach muscles. 23:39 Your stomach muscles are supporting your back, 23:41 okay, that holds together. 23:43 Okay, so when you step on that, 23:45 your knees are gonna be soft, 23:46 and your belly buttons gonna be tighten in, 23:48 and you would be thinking about what we work 23:49 and add up here, right? 23:51 Okay, and so toe is on the kick stand, 23:55 so they're set, now get on balance, 23:58 tight tummy and don't you looking down 24:00 because remember we wanna retrain, don't we? 24:03 Yeah, and it affects our balance, 24:05 now you are holding here, but remember our goal 24:07 is to stand on here for even ten seconds, 24:10 five seconds without that pole on the ground. 24:13 Okay, that knees unlocked right, right, right? 24:18 Don't think so? 24:20 Yes, it is hard, and I hope you doing at home, 24:23 you can use again, a pillow, I use this little, 24:26 they are called eye bars, they are little, 24:29 you know, air pillows with their vinyl rubber. 24:35 But you can use the pillow, you can use a mat like this, 24:38 this is low level, it can get really hard 24:41 if we get thicker and thicker. 24:43 Okay, now while he's doing that you are going 24:46 to keep working on this, right? Yes. 24:48 And I want to just like this steps out now, 24:53 and you just gonna lift and lift, 24:56 and keep correcting and lift, and don't use this, 24:59 you are gonna hold that in front of you, lift, 25:02 and lift and you are watching him, okay. 25:04 Be his coach, what's it, what are you gonna do? 25:07 Softening your knees, pull your belly button in. 25:11 And what about that chin. 25:12 And the chin goes down and back. 25:15 That's good, I like it, she's your coach now, 25:19 okay, so you are right there and keep 25:23 that knee very nice and soft. 25:26 And he knows where are the forears 25:29 because he is using his kicks down, 25:30 and he's challenging, see he is putting 25:32 he bring a pole up, that's why it is really unstable. 25:35 Do you see that what kind of work has gonna take? Yes. 25:37 Okay, that's the beginning of their strengthening, 25:40 of their strengthening, their walkers. 25:41 They haven't been really be doing some strength work. 25:44 And the last one that I am going to show you 25:47 how to do is, actually again, it's a, 25:52 it's a foundational move, and it's one that you can 25:55 start right now, it's the very first move 25:58 in the strong men and women stay young program 26:00 and we have done that in a tape, 26:02 you can see that. 26:03 We're gonna back up to our chairs, 26:07 and we take a big deep breathe, and I am gonna 26:10 step out here like that, okay. 26:13 And I have got my rod, 26:15 and I am gonna go and use it, I am gonna hip hinge. 26:19 Hip hinge, and we gonna stay in my posture, 26:22 so that means what? 26:23 What was that mean here, for the chin, Garland? Down. 26:27 Tucked in, get those ears over the shoulders, 26:29 I am gonna push the rear end back. 26:33 My chair is here, you can look, okay, 26:36 I am going to go into my heels, go into my heels, 26:39 into my heels, into my heels and sit. 26:42 Okay, and adjust your feet, 26:45 however, it is comfortable 26:46 because we don't want to hurt our knees. 26:47 We want to do what? Strengthen. 26:49 We want to strengthen 26:50 but we also want to correct our posture, right? 26:54 So I have got my pole, now here's my challenge to you. 26:58 Eventually, you going to stand up from a squat, 27:03 I've got one hand behind me with the back 27:05 of my hand pushing right in there. 27:09 My back, my back of my head's there, 27:11 shoulder blades and right between the gluteals, right? 27:14 I am gonna little hinge forward, 27:16 and I am gonna stand up, 27:17 and I am gonna stay in contact, and you watch me. 27:20 Okay, catch me if I get away from it, 27:23 so I am gonna come here, press, 27:25 and I don't wanna jump, I wanna come up, 27:28 and then I want you turn, turn, turn 27:31 and go back down. 27:32 And I am still in contact? Yes, you are. 27:35 And I am still in contact, so, I did the whole thing 27:38 in neutral posture, right? 27:41 And that's your goal, is to be able to do that, 27:43 so let's do this way, okay. 27:46 And one of the things that you can do actually is, 27:49 you can go behind like that. 27:52 But let's not, let's just do like this, okay. 27:55 So then you gonna keep practicing, go head, 27:56 I am watching, I am watching, go ahead, on up. 28:02 I hope you are practicing this, 28:05 call on the Lord to help you. 28:08 Some of you need to desperately help your posture. 28:10 We are glad you are here with us. |
Revised 2014-12-17