Participants: Jeanie Weaver (Host), Betsy Sajdak, Donna Hall
Series Code: NBAS
Program Code: NBAS000018
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00:01 The following program is designed
00:03 to demonstrate simple workouts 00:04 that you can use to improve your health. 00:06 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Welcome to Body and Spirit, I am Jeanie McDonald Weaver. 00:14 We are gonna do the good stretch, 00:16 moves to loosen you up today. 00:42 Welcome to Body and Spirit, 00:43 we are glad you joined us today. 00:44 We're going to do the good stretch. 00:46 I am here with Donna and Patsy. 00:49 And we are going to stretch, and they have been 00:51 working hard on all of the stuff 00:53 that they work before on. 00:55 You get stronger, yeah, that's good. 00:57 Now we gonna stretch a little bit, okay. 01:00 So let's say, you are really stiff Patsy you just woke up, 01:05 you can't move the back hurts, 01:07 the knee hurts, the hip hurts, 01:09 are you there yet? I am now. 01:12 Your....that's your first job, you know. 01:17 Your first job is find out, where is your issues, 01:20 so now we are standing, but let's just pretend 01:22 we were just waken up at about our sleepys, okay. 01:26 And we are just like, uh....I gardened yesterday, 01:30 I did this type of genie, and I am sore. 01:34 And I am going to say, yeah, you are sore, right, 01:37 because that means it's working, 01:39 however we got to move around, 01:40 we got to live our life, we got go to work, 01:42 we got to do this kind of stuff. 01:43 So find out where are your tight hot spots, okay. 01:47 Just kind of, okay, you are laying in bed, 01:50 laying in bed, we are not sleepys. 01:53 And I just want to move a little bit, see that. 01:56 I am just moving to the spine, 01:57 go ahead move, move, move. 01:59 Yeah, yeah, yeah, yeah, then I am going 02:01 to just like move my knee a little bit, 02:04 I am gonna see how that's feeling 02:06 and then I move my knee across, 02:08 see how that's feeling, yeah, 02:11 I am gonna pull my toe up. 02:15 Feeling the calf, has your calf 02:16 has been a little bit sore from running 02:18 a little too much? Yeah. So what do you do? 02:22 First of all we use ice, then after about 24-36 hours 02:26 you put heat on there, okay? 02:28 And we are gonna start with our head. 02:30 So we checked in and boy my shoulder is just, 02:33 I got a tightness over here, what am I going to do? 02:36 So I want to start with my hands first, 02:39 I will start with my head because all those nerves 02:43 and in origins and insertions 02:46 start right up here, for the neck, 02:49 for the shoulder, for the head, the arms. 02:52 So that's what we are gonna start, okay. 02:54 So we gonna get in a relax position, 02:57 soft knees, and I wanna take my ear 03:01 and take it to the shoulder. 03:04 Now as you taken it to the shoulder, 03:06 you wanna make sure, you are not using 03:08 that chin to get down there. 03:10 Right, you want to take your...feel stretch? 03:13 Yeah, you feel stretch Donna, 03:15 right there, and your tummy is what, tight. 03:17 Yeah, just, just tight, not super tight, 03:19 if it is so tight, you all, that you'll turn in blue, 03:24 it's too tight, okay. 03:26 Just the little support and you are holding 03:29 that for 30 seconds. 03:31 And then you bring it up to neutral. 03:33 Now before you come over here, 03:35 go ahead and turn the head, okay. 03:39 And as you turn the head with your hands, 03:40 with the little ball, see I am changing it 03:42 every time. I am turning my hands out. 03:45 I am turning my neck over here. 03:47 I wanna try to get that chin over the shoulder. 03:50 So your goal is to get that, you are pretty good. 03:53 But it's back here, right? Right. 03:58 So wow, wow, we got a few inches there, 04:01 don't we? Yeah, okay, 04:04 you are feeling stretch? Yeah. 04:06 Then you bring it back, okay. 04:08 Now which side did you put your ear down first? 04:10 Okay, now you're gonna go the other side? 04:12 Now look at the hands, tighten that belly, 04:15 okay, turn and take that ear down. 04:19 Now see, I am little, 04:20 I got a little kink we call it, 04:23 you know, if you sleep long, 04:25 or something, it happens to everybody. 04:27 It happens to everybody, 04:29 it happens to exercise people. 04:30 And I am going oh man, I am really having 04:34 a problem there, so I am gonna work on there, 04:37 okay, and give it time, and help it to work out. 04:40 So I am gonna drop that down there, 04:41 turn my hand, turn my hand, then I am gonna take my chin 04:46 and put it on my sternum to take my little ball. 04:50 I am gonna hold that ball, in my hands, 04:52 put it right behind my head, and I am gonna 04:55 tighten my tummy, I am gonna drop my knees. 04:58 And I am gonna push my chin 05:01 all the way down the sternum. 05:03 I am going to really feel that stretch, 05:05 all the way down to here, right? 05:08 Yeah, big breathe, so we are starting there, 05:10 or just giving a good stretch, okay. 05:13 Hold it, 15, 20 seconds, 05:17 release and come up. 05:20 You got. Then I am going 05:22 to take my ball, and if the ball bothers you, 05:25 just put it down. 05:26 Put your hands together, I am going to bring 05:28 my hands forward, I am going to just pull down 05:33 just like that with both hands, 05:35 so I have done this two times, 05:38 so you are holding it down there, 05:40 tight tummy, soft knees, stretching in the back 05:43 and the neck, is that right? 05:46 Yes, and then you release. 05:50 And that already feels better, 05:52 because it released all that tension there in that neck. 05:55 Now, I am gonna go head, 05:57 and I am gonna look at my chair, 05:59 you gonna stand right in front of your chair, 06:01 you gonna stand right in front of the chair. 06:02 You can turn it so that, yes, sideways that's good. 06:06 So I am gonna start now, I have done up through here, 06:09 I am gonna just put my foot up here in my chair. 06:14 Yeah, just right there, okay. 06:16 Now I am gonna put this back, 06:18 I am gonna grab it, put that little ball 06:20 right in my hand, and the minute I do that, 06:24 if I have the lordosis, I am going to be doing this, 06:27 or I am going to be arching, 06:30 so I don't want to do either. 06:31 I want to be in neutral, right. 06:33 So my supporting leg is soft, 06:36 I am already stretching a little bit, right. 06:39 I got my hands back here. 06:40 I am just hanging on to it. 06:41 I don't have to take my hands up over my head 06:44 to be a good stretch, that's not necessary, 06:47 but you do want to drop your shoulders, 06:49 and just lift your hands up a slight bit until you feel 06:53 the stretch through the pecks, got it? 06:56 Tight tummy, soft knee 06:58 and you bring in the hands up, 07:02 the stretch will happen. 07:04 And you want hold in and count 30, 07:05 how are you doing? Good. 07:07 It's right across the pectorals, right? 07:09 Right through that front anterior deltoid 07:14 right through the pectorals and you are squeezing 07:17 the shoulder ways together carefully 07:18 with your shoulders down. All right, 07:21 so I am holding it back, so if I have kinks, 07:23 this gonna help loosen it up. 07:26 And I am right there, got it? 07:29 Now I am going to release my hands, 07:31 just bring my hands to the side, 07:33 drop your shoulders, drop your shoulders. 07:36 So I am already starting 07:38 to feel a stretch in my groin. 07:40 My knee is soft, my hip has taken 07:43 some of the pressure but that's okay. 07:45 I am gonna bring my hand here, 07:47 I am just gonna push, push, 07:50 and I am gonna turn out and I am pushing. 07:54 So you see I can stretch my groin very effectively 07:57 without laying down in the ground, 07:59 or doing all kind of funny things. 08:01 I am going to be right here, 08:02 and I am stretching right here, you got it? 08:05 Yeah, just push that back. 08:08 And you put great load here. 08:10 And you keep in good posture. 08:12 So you are stretching those kinks up, 08:14 in the upper body, because 08:15 you are trying to maintain neutral. 08:17 So any time you go to neutral, 08:19 it's gonna help you ease up, even though, 08:22 you haven't that have a starting. 08:23 So we stay there for about 30 seconds, right? 08:26 So I am gonna release but because 08:29 we're gonna do this quickly. 08:31 I am not gonna go to the other leg yet, 08:32 I am gonna just maintain here, right. 08:35 And I am just gonna go, heel down, all right soften, 08:41 and I am gonna drop my body forward, 08:44 but I am gonna drop forward with the chest, 08:46 the sternum leading, and I push my rear end back. 08:50 And I don't have to go very far 08:52 before I feel it hamstrings, runners, yeah, 08:59 so runners are notorious for being tight. 09:02 One of the reasons is because 09:03 they don't work strength, 09:05 the minute you start working strength, 09:07 you start to increase flexibility. 09:10 Okay, it just goes hand in hand, 09:12 people don't realize that, that's why I encourage 09:14 runners to strengthen. 09:16 Okay, so you want to come right into that V. 09:19 See, how I am leaning into that V. 09:21 I am pushing the butt back, yeah, just like that. 09:25 Coming down feeling that there, 09:26 feeling that, feeling that, feeling that, 09:28 you got it down. Yeah, I feel it. 09:29 Okay, you're gonna hold it for 30 at least 30, 09:33 then to come up don't strengthen your back, 09:35 it's a mistake, bent your knee, come in. 09:41 Now release, just coming off of that, 09:45 just one side, oh my goodness, 09:48 you should feel total relief down into here 09:50 like just melted butter, okay. 09:53 So now we're just gonna do the other leg. 09:55 This is where I saying the good Lord 09:58 knew what He was doing 09:59 when He only gave His two legs, 10:01 because He knew, we could 10:02 only take care of two, all right. 10:03 So now I am going to tighten in, 10:05 keep this up and I am going to bring my leg up. 10:09 Okay, my hand is out here, I am gonna bring it in, 10:13 I am gonna push open, and open back like this. 10:18 So I am turning a way from my leg, 10:20 and I am pushing, on that leg right there, 10:23 pushing it out, pushing it out, 10:24 pushing it out, pushing it out. 10:26 So my body is going away from 10:29 and my leg is pushing out and I am holding breathe, 10:33 who's counting Donna? Three, four. 10:37 She said three, five, six. 10:39 Patsy would have started at 20. 10:40 Seven, eight, nine, ten. 10:45 Okay, hang on, just little bit more, 10:48 keep your stomach tight. 10:49 Don't let that core go because that goes your back. 10:52 Hold it there, hold it, now push, really push. 10:56 Look away, keep looking away, 10:57 push, push. So can you guys feel that? 11:02 Right there, push and release. 11:05 Okay, and you're ready to go to your heel. 11:08 Normally if you need to take a break right now do, 11:10 because you put a lot of weight on the other leg. 11:12 Some of you out there going, 11:14 why supporting leg is killing me? 11:16 Take a break, okay. 11:19 Then come back in, put that toe down, 11:23 unlock that knee, 11:24 and I feel really work it this one, 11:26 and those of you who have knee issues, 11:28 just do this next to a chair, 11:30 or a table that you could put your hand on, okay. 11:33 So now we are going to hip hinge, 11:37 yeah lift, hip hinge and just let yourself 11:40 come forward from your hip, 11:43 you can hear that, and keep your toe up, 11:45 you don't have to go very far. 11:47 You have all the stretch you need 11:50 coming through you hamstring and gluteal. 11:53 It goes all the way down into the Achilles 11:55 if you keep that toe up. 11:57 And the more you come forward 12:00 the more stretch you gonna get, 12:01 and so you are trying to increase your distance, 12:04 just a little, all right and maybe 12:06 very hard because again runners are very dab, 12:10 if they don't work at it. 12:11 So I am just coming forward, but my back is what? 12:16 Yes, neutral and I am coming forward from this, 12:20 right there so I am reaching, 12:22 reaching, reaching, reaching, reaching, 12:23 reaching, reaching pulling that toe back, 12:25 hold the net balance, 30 seconds. 12:28 Come off with what? Bent knee. 12:31 Bent knee and then come off. 12:33 Nice so we really work through the groin, 12:38 the hamstring, the calf, 12:39 all the way into the Achilles, 12:40 we need to lay down, nine, ones. 12:43 Okay, so now we're going to do 12:45 an Iliotibial band stretch, 12:47 now I am going to do, a stand here, 12:49 if I need to all hold on to my chair 12:54 but I can do it anywhere, all I am gonna do is think 12:58 of which side is tight for you, 13:00 and you need to do it on both sides. 13:02 If you find those hot spots, when you are waken up, 13:05 when you are in your sleeepies, 13:08 stretch that yes, because that's your affected side, 13:10 that's what where your injury is 13:11 or something but doboth sides. 13:14 You'll benefit if you will do both sides, 13:16 so I am just gonna take and put the affected leg 13:18 behind my forward leg. 13:22 And now I am going to tighten in my belly, 13:24 tighten my little belly button, 13:26 and I am just put my affected leg, 13:29 this is my hip that I have to keep loosened up. 13:33 And I am gonna push my hips forward until I feel 13:36 that stretch coming right through here 13:39 and right down to the side of the leg. 13:41 I want to keep my tummy tight 13:43 and I am just going to bend forward with that hip. 13:46 And if you have hip issues at all, 13:48 you gonna feel this tightness right here, 13:51 okay, all right, I'll feel nearly 13:53 on the other one, but this is just goes, 13:55 all the way down on the side of that leg. 13:57 Okay, so I am leaning forward, 13:59 this leg is pretty straight that's behind 14:02 and I am just gonna count five, four, three, two, one. 14:05 For 30 count or a 15 count, 14:07 hold on to it, back off, bent. 14:11 Then I am gonna just step here, 14:13 and I am gonna take the other leg and go behind 14:16 and I am gonna do, I am gonna push up 14:18 my hip forward, okay, tight tummy, 14:22 I am gonna go forward and I don't feel near 14:24 the stretch here that I did over here. 14:26 But still stretching all this over here, 14:29 all way down the outside of the leg there, 14:31 iliotibial band right there, now you know, 14:35 there are others but this is the good one. 14:37 You do standing okay, so I am not arching my back, 14:40 I am pushing my hips forward. 14:43 And I am doing, you know, a back extension, 14:46 different kind of back arch, okay. 14:50 And then I am going to come off of it. 14:52 Nice, ooh feels better, right. 14:56 Now, we're going to do another one 14:58 for the hips sitting down, but right now 15:02 we're gonna go head and working into that calf 15:04 a little bit, okay, and we gonna do it, 15:06 you can put the...your ball in your chair, 15:08 and you gonna come right into the middle, 15:10 I am gonna come right, you gonna, yeah, 15:13 you can step off of the rug, back that way. 15:16 And we are just gonna come down, 15:17 okay, we have done this before. 15:20 But this is a really good way, 15:21 and you can do this outside on the grass, or you know, 15:24 if you don't poach or something like that, 15:26 so I am going again bend my knees. 15:29 I am gonna comes down, 15:30 I am gonna push the rear end back, 15:32 I am just gonna come down and walk out, okay. 15:35 I am gonna walkout until my heels 15:37 start coming off the ground, okay. 15:39 So I am gonna put load here. 15:41 You gonna walk forward. 15:42 Now you can straighten your legs, 15:45 straighten your legs and put your heels down. 15:50 Straighten your legs as much as you can, 15:54 let's see. No, that's tight rather. 15:56 I am looking at this runner and I am saying, 15:59 straighten your legs and she's good, what? 16:02 They will not stay, let me check this out, 16:05 difficult, keep that leg forward, 16:10 okay, so you are back here, so come up just a little bit 16:14 on your fingers, yeah, straighten your legs 16:16 a little bit, are you feeling stretched? 16:18 Oh yeah. Yeah, big time, 16:19 so your goal, you know, right. Get straight. 16:23 Yeah, you won't to be able to come out, 16:26 and get those heels down, you are doing good, 16:28 get the heels on down, yeah, push, push. 16:31 Do you see, how she's pushing up there? 16:33 She, Donna is pushing to get those heels down 16:36 and that's where she's getting her stretch, 16:38 that's where we want to be. Okay. 16:41 Is there a way to make this easier? 16:44 I don't think so. Anyway, 16:47 if you are like better, don't worry, 16:51 you'll get better, I promise. 16:53 Okay Patsy, let's go together, 16:54 okay, here we go, we gonna come up together. 16:56 So we like this, so move back, 17:00 okay, grab down here, now straighten 17:02 those legs a little bit, yeah, you can come up. 17:05 Are you feeling the stretch still, 17:06 okay, and you just want to count 30 right? 17:09 But look at our back, our back needs 17:10 to be very extended, there, that was a great correction. 17:14 Okay, how are you doing? 17:16 Are you pushing your legs back? Yeah. 17:17 Yeah, count 30. We are at nine. 17:23 I think that's ten. 17:24 Okay, bent your knees, put your hands here 17:27 because we don't want to put work on the back right now. 17:29 We wanna come up with help 17:32 because this is the stretch session, 17:33 we don't want to work that back 17:34 too much like that, right? 17:36 Right, all right, so that's a great way 17:40 to stretch the backs and legs again all the way 17:42 into the calves and to get those heels down, 17:46 all right, which you gonna do so good, 17:49 next time, I see you, I know it. 17:52 I know you're gonna do better even. 17:54 Even better, next time, in next time, 17:56 in next time right, you're gonna stay with this. 17:57 Yeah. And remember going all the way out 18:00 it's not a big deal, bent those knees, 18:03 stay in good position when you are back, 18:04 and then little by little straighten 18:06 those legs, little by little. 18:08 All right, and here's your coach, 18:10 you guys are gonna watch each other, right. 18:12 And that is a really good thing for you guys 18:14 to remember out there, 18:17 we are here to help each other, right? 18:19 That's out text Galatians 5:13, 18:22 serve one and other by love. 18:25 And you could really help each other, 18:27 be each other coaches once you learn, 18:29 you know positioning, and just encouragement. 18:32 Not to just go down and get a doughnut, 18:34 but to do you are suppose to be doing, right? 18:37 That's how encouragements go. 18:39 So here we go, we gonna sit down on a chair 18:43 and you can do this standing or seated, 18:47 so a lot of you think the only way they can do 18:49 any thing with their hip and their quad, 18:51 is just lay down back on the grass which is fine. 18:55 Only I find that when you stretch like that, 18:59 you are actually overstretch the knee a little too much, 19:02 so what we are going to do, is we are going to do 19:04 two different versions, okay, 19:05 we gonna come here, I am gonna just go 19:07 to the edge of my chair. 19:09 And hold my chair right here and I am just gonna put 19:12 my knee down, okay, so if you just put 19:14 your knee down by the side, yeah, 19:16 just get comfortable on one cheek, 19:18 so you are sitting down on that chair. 19:20 Remembering our posture, right, 19:23 and I got my knee down, right. 19:26 Now if it's very hard, for me to grab my ankle, 19:31 if I just have a belt, a band, 19:34 I can put a band there, stretching us is not, 19:36 is not really the best thing, so a belt, 19:40 a towel, and just loop it under there, 19:44 and don't do a back bend, 19:47 hinge forward, grab that ankle 19:50 and then pull that hip open. 19:56 Don't worry about the crank in the knee in, 19:58 worry about opening the hip, okay, 20:01 see how I take my hip back. 20:03 Then I don't have to pull hardly at all 20:05 and I get a great stretch here if I am upright, 20:09 and I am tucked in, tucked in, 20:11 how you're doing? You got it Donna, 20:13 you are feeling the stretch in your quad, 20:15 that's what I want, okay. 20:16 So you can do it here, you can do the standing, 20:20 I would rather those two positions, 20:22 rather than lying and putting 20:23 all that pressure on those 20:24 delicate knee ligaments, okay. 20:27 I have been there too, yes, okay, 20:31 again 30 seconds, tight tummy down. 20:35 Okay, now I am gonna take that same leg, 20:39 and I am just gonna sit here, 20:41 and I am just gonna do a little leg cross. 20:45 Now for some of you, who you are going right, 20:48 I can't cross my legs, you are doing good, 20:51 I am glad that you are doing this with us, 20:52 keep doing it because see here 20:54 I can just cross my shin, all right. 20:58 And push down, and get a little stretch here. 21:01 Now this one, not so much the groin, 21:03 but this is, this hip capsule, 21:05 that's so hard to get at, all right, 21:08 so I am going to come here, or down there, 21:11 I am gonna lean back, bring my hips toward 21:15 the end of the chair, keep my back straight. 21:17 You can bring your hips forward a little bit 21:20 and I am just gonna press right there. 21:24 Press and release, how does that feel, got it. 21:29 This is very important for runners, bikers, 21:32 walkers, gardeners, anybody with arthritis 21:35 in the hip, recovering from hip. 21:37 Now if you have a hip replacement, 21:40 no, you don't, you don't rotate this out, 21:43 of course, you won't do that, you know, 21:46 so but for anybody that has those kind of issues, 21:50 specially in arthritis you tend to get very tight here. 21:52 Now you are pushing, 21:53 I am holding for about 30 seconds. 21:55 Then we gonna release and then we gonna bring 21:58 that right in, just right in there, okay. 22:02 Just bring it in, and you can hold under here 22:04 if you don't want to stretch your knee out. 22:05 Just bring it in where we bring 22:06 our nose right down to the knee, 22:09 so I am stretching to the back of the neck, 22:12 my stomach is still a little bit tight 22:15 and then I am going to come off of it. 22:17 Okay, so just hold that for about 22:19 ten or fifteen seconds and bring it back down. 22:21 Because we already gone through the hamstring, 22:23 we are just finishing up 22:24 that hip capsule in the front. 22:26 We did groin really well, calf, everything, right. 22:31 So now I am going to stay sitting at the edge, 22:34 when I go over here because I got another leg, 22:36 two legs, right, 22:40 good thing, I have two, 22:42 so here we are sitting on one side 22:44 and I have got this, 22:46 and I am just gonna drop my knee down. 22:48 Now for some of you, just dropping the knee down, 22:51 you are feeling a stretch right here. 22:54 And if you will rotate your pelvic, 22:56 so that you go back, sort of spinal press, 22:59 and don't let it rotate forward into a back arch, 23:02 then you will be having a better stretch. 23:04 You got it? Did you get that? 23:08 That's about the ways of physical therapist, 23:11 you are right. So now you are gonna do 23:13 all these things that you know to do. 23:16 All right, we just need a little kick 23:18 every once while, don't we, all of us do. 23:20 Sure it is, always, so our knee is down 23:24 and I could tell you that I am tighter here because 23:26 I work on this a lot, trying to keep this hip, 23:29 you know, stretched up 23:30 because this is mine, you know, challenge. 23:33 But I need to stretch this one too, 23:35 and I can feel this stretching right now, 23:36 I didn't touched it yet, right. 23:40 You don't have to if it's stretching enough, 23:42 don't worry about it, all right. 23:44 Now, as I go to band to get it, 23:46 I am gonna bend forward, and I am going 23:50 to grab that little, or your pant leg, 23:55 or again put a towel under there, 23:57 and just grab that towel and pull it up, 23:59 that perfectly fine, okay. 24:02 So I am bending sideways, not backwards 24:04 and then I am gonna open the hip, 24:08 you need to hear that, I am gonna open the hip, 24:11 not cranking on that knee, got it. 24:15 As I am gonna keep the sternum up and tight, 24:19 I am gonn keep opening, 24:21 so if you feel no more tightness, 24:23 open it little more, got it, big breathe. 24:27 How are you doing with it Donna? 24:28 Good, ZI can feel it. Yeah, 24:30 I have to keep my eye on her so...Because you know, 24:35 she knows, she knows ways to get around these things. 24:39 Okay, good now if it's still feeling tight just hold it, 24:43 but if it's abating and you've opened it 24:46 a couple of times then release it, 24:49 that's, that's all is necessary. 24:51 You don't need to take your joint way 24:53 out of the joint range, to get a good stretch. 24:56 You just want normal functional range, 24:59 that's what we are seeking, right? 25:00 And you know, what normal functional range is? 25:02 Right, so we gonna come back here, 25:06 and we gonna bring that knee in and finish, 25:09 so I am gonna hold on that knee, 25:11 so I don't overstretch that, and I am just gonna pull 25:14 this into my chest and I am gonna take 25:16 the tight stomach and a breathe, 25:18 and I am gonna let the breathe out. 25:20 And I am just gonna bring the nose toward the knee, 25:24 in other words I said toward, 25:26 some of those of you at home, 25:28 don't be saying, we are right. 25:34 Just try to get the nose toward that knee. 25:37 You may hit it and you may not, 25:40 okay, but don't accessibly hunch 25:43 your back to do it, you are reaching out bring 25:46 the chin down to the sternum 25:48 and holding it in there and releasing. 25:51 Big deep breathe, yeah, how you are doing? 25:55 Feeling better, you should feel like 25:58 melted butter right now, all of you, okay. 26:01 Now we are going to do a little test. 26:03 Okay, we have done this before, 26:04 we'll do it again. 26:05 So we gonna take our hand, put one hand over 26:08 my shoulder pat myself on the back, 26:12 okay, okay, right like that, and then bring 26:14 the other hand up behind and just try to see 26:18 if I can touch my fingers. 26:23 Okay, you got it, yeah, you got your finger, 26:28 okay, so, and it's stretch, it's a nice stretch, 26:34 a range of motion stretch and then you bring it down, 26:37 and you do the opposite, so I am going to take 26:39 that hand pat myself on the back, 26:42 take the other hand, go behind me and I can go 26:45 much further with much less difficulty with this hand, 26:49 and that's how it is going to be for most of us, 26:51 because we have carried heavy types of bags, 26:54 purses, we've fallen landed on shoulders, 26:57 we've had pitching injuries, the whole nine yards, 27:02 and we have loss range of motion, 27:04 and we don't realize it because we get 27:06 into this kind of a thing, right? 27:11 Big breathe, yeah, okay, so I am gonna put 27:14 my feet right out here just like that, okay. 27:18 And I am going to go out with them, 27:20 really out with them really far as far as I can, 27:23 and we did a whole foot program, 27:26 so I hope you look at that foot program because 27:27 you mammas need to do take care of your feet. 27:31 Now I am gonna go in, and I am gonna go 27:33 in so far that I feel the stretching 27:37 right out here, okay, you need to feel 27:39 that right down there, right down there, 27:42 you can feel more leg than the other, okay, 27:44 and you gonna lean back or lean forward, 27:47 have your knee to, and see I got my toes pigeon 27:51 and I am feeling that right through here, 27:53 right through there, you got it, yeah. 27:56 That's good, then you are gonna go back 27:58 out again and go way out with it, 28:02 all right and all most bringing those up, 28:04 all right, I hope you are feeling good. 28:08 We are here to help you in love, 28:11 be with us next time. |
Revised 2014-12-17