Hello, my name is Casio Jones.
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And you are
watching Action 4 Life.
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On today's segment we are
going to cover something that
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affects a lot of people
out there, lower back pain.
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The gentlemen we are going
to work with today we'll show
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you some exercises that
we are doing with him to help
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recover from his back
situation and hopefully you can
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learn from that as well.
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But first I want to check
out this segment we did at a
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Chiropractor's office.
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He is going to talk on
what he does and how he helps
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people who suffer
from the same condition.
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We're here at Dr. Moffett
and we are going to talk about
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the lower back.
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Dr. Moffett thank you
for being with us today.
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You are a doctor, but
what type of doctor are you?
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I'm a chiropractic physician.
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What I do is deal with
low back pain, headaches,
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any structural problem.
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When I say structure I'm
meaning muscle, bone, and nerve.
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So out of the
many people you treat?
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How many have low back issues?
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Lower back pain I would
say that is at least 70% of my
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practice would
be lower back pain.
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A lot of people!
That's a lot of people.
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What is usually the cause
when people have lower back?
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Lifestyle! Lifestyle? That's
my favorite word, lifestyle.
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It is choices they make.
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It is all about choices.
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I gotcha, so your patients,
do they work in the office, or.
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I have blue collar patients,
I have a white collar jobs,
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it's varies, stay at home
moms, to a gentleman that works
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at a feed mill, the
coal miners, I get them all.
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But they all have one thing
in common, lower back pain.
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Yes lower back pain.
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Is that due to
may be inactivity?
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Inactivity, over activity,
structural insufficiencies,
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meaning biomechanical problems.
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Okay, like feet problems.
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Feet, knee, hips
it's all connected.
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So you are telling me that
if I have a tight hamstring,
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it could affect my lower back?
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Absolutely.
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Because this is a
complete chain correct?
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It's an absolute, when we
look at the body we look at the
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core, and the
core is our foundation.
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We start right here,
but here complements here.
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What we look at our abdominals,
complements our hamstrings.
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Now I have some friends,
some patients that have this
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big abdominal muscle.
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That's right, that's right.
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Would that cause
a lot of problems?
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Absolutely, because what
happens is your weight bearing.
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So what happens if you
have a little bit overweight, or
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you don't have to be overweight
but you can have low back
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muscles that are weak, and
if your posture isn't correct,
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everything is
going to go forward.
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So what you are talking about
is not just your lifestyle,
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it also includes how we sit,
if we have extra weight here,
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the conditions of our
muscles in the back, because it
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all works together.
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Everything works together,
our body complements itself.
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I like that, so tell
me can it be treatable?
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Absolutely treatable, and
what people do not understand
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is they wouldn't have to
come see me if they took more
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of a, how do I want to say it?
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Not an interest, but be
more aware, proactive instead
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of reactive, because what
happens is the muscles get weak
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or somebody gets hurt after
they self diagnose and self
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treat, by that
time it's a big problem.
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People come in saying,
Doc how did this happen?
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They always say I
wasn't doing anything.
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I was bending over to
pick up a piece of paper, or my
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daughter, and my
back just went out.
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What they don't understand
is more than likely they had
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a core issue before
any of that started.
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The best way to avoid seeing
Dr. Moffett, and I hate to
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say this because I know it
is good for the doctor, but
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the thing is all
around conditioning.
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Conditioning is the key.
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If you are not sure do some
thing because it would add up
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into getting you
stronger over time.
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Stretch and work your abdominal
muscles, work your lower back
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muscles and we
like visiting with you-
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Dr. Moffett: but you
don't want to come see me right.
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Dr. Moffett: people have to
realize the muscle is the boss.
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Muscle is connected to bone and
when patients come in my office,
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I speak about manipulation
and how important it is.
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Massage therapy, nutritional
values, it all plays a part
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but I can sit here and tell
you I'm the best chiropractor
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in the world Dr. Sherry
Heron or Dr. Ken Heron are the
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best chiropractor's, but we are
only as good as our patients.
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If the muscle is very hypertonic
meaning a lot of spasms.
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If you have one part of
your body that is in spasm and
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the other is not, but one
that is not is working harder
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to try and support the other.
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They are not
complementing each other.
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Exactly.
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So what I call that
is job security or pain.
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So again we don't want you
here, but the most important
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thing is to be proactive.
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So my patients go through
stretching and that is why a
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training routine
outside of the practice.
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I know if you are doing
it or you're not doing it.
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Because what happens
is we want optimal health.
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So I can be your coach,
you need a life coach, you need
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a health coach, and then
if you're going to train,
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you will need a
training coach to work with you.
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It's too hard to do by
yourself and that is why we have
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here at Herrin chiropractic,
they are going to do it here.
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Patients are going to come
in and do low back exercises,
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they're going to do
things for the neck.
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You provide everything for them.
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We provide it all
and the main part I want
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people to understand,
it's not that I don't trust you
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outside of here, but I know
it's going to get done here.
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Because they come to
you because they need help.
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They need help. They trust you.
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Absolutely.
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So they're willing to
follow your directions.
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That's right, just direction.
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The thing you have to remember
is you have to do your part.
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No matter if you are visiting
Dr. Moffett or Dr. Heron,
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your local chiropractor
or your physician at home,
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you have to do your part.
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You must take responsibility
for your well-being and that
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way we have optimal health.
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Dr. Moffett thank you so much,
I appreciated visiting with you.
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I appreciate that.
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Now your lower back is some
thing you can be cured of and
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lower back is something you
can prevent by doing your part.
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Now that's right, we are
talking about doing your part.
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In today's episode we are going
to talk about the lower back
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once again and with me
today is Larry McLucas.
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How are you doing Larry?
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Larry: Fantastic.
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Now Larry let everybody
at home know, do you have
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lower back problems?
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Larry: I have a lot of
back problems, I had injured it
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many times, there
are multiple injuries.
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So over the years you have
been a stuntman, what else?
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Larry: I wrecked cars,
I've wrecked motorcycles, I have
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fallen off of telephone
poles, I've injured it lifting.
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So your back is been
through a lot of trauma? It has!
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Do you regularly
do your exercises?
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Larry: No, I did for a
while and I re-injured and
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stopped doing them.
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Have you noticed when you
find yourself doing physical
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activity around the
house, doing everyday chores, it
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becomes difficult? Larry: Yes!
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So it is so important to
understand as you do your
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exercises it makes your
every day activities better.
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So the activity become
less stressful for your body and
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you are able to
be more functional.
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So that is why we want to
spend time doing our exercises
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so our regular life
is not in discomfort.
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Larry: I'm all for that.
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Alright Larry, I want you
folks to remember this at home.
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Before you do any type of
exercise you want to have an
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adequate warm-up, especially
if you are going to do some
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lower back exercises.
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You want to get some
blood flow to the area, simple
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walking around for 5 to 10
minutes will get some blood
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flow going through your back.
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So go ahead and
lay down on your back.
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Now you notice how
Larry is positioning himself.
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He uses his knees, he is
not going straight to the ground
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because his back is in pain.
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That is a very safe
way of positioning yourself
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back on the ground.
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The first exercise we are
going to do is I want you to
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bring this leg up into
your chest and put both hands
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behind and pull it in.
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I want you to breathe and
I also want you to do is to
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flatten out you're
back against the floor.
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Those of you at home may have
heard of the exercise called
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Kegel exercises, that
is where you work your core
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abdominal muscles.
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So Larry what I want you
to do is to imagine, visualize
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pulling your belly
button into your spine.
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I want you to pull
all way up to your chest.
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That is going to contract
your pelvic core muscles while
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your back is flat this
will engage those core muscles
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and work that
back a little bit more.
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Are you feeling that?
Larry: I'm feeling it!
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Now how is this leg doing?
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Do we need to put
a slight bend here?
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Larry: Yeah that's better.
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Now based upon the condition
of the individual, whereas
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he was able to keep this
leg straight because it placed a
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little extra stress on his
back so we went ahead and bend
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the straight leg to take
some discomfort of his back.
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Are you feeling
good? Larry: Yeah I'm okay.
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Let's go ahead and switch legs.
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Leave this one at a slight
bend and bring this one into
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your chest and once again
engage your belly button down
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into your spine and
pull it up to your chest.
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There you go, and breathe.
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Larry: That takes concentration.
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It takes a lot of concentration.
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Right now it looks like
he's just relaxing and doing
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a good stretch, but
actually his back is firing.
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The muscles in his back
are actually stabilizing to
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support himself and he can
feel it by maintaining back
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support against the floor,
those muscles are contracting.
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How you feeling
Larry? Larry: I'm feeling it!
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Okay go ahead
and relax a second.
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Then both legs
here, are you okay?
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Let me do a stretch real
quick to relieve a little
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discomfort for you, relax.
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Okay again, and again.
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Larry: The
stretch feels good, yes.
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One more time
let's stretch again.
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Now you notice we're stretching,
I'm not holding it very
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long, only about 8 seconds.
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We want the muscles
to stay in a firing mode.
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We don't want them to relax.
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Okay Larry, put your
arms out to the side.
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This is an exercise were
going to call a hip roll.
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Were going to have
both legs up right here.
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Hold them in this position.
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You can feel that
already can't you?
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Larry: That's tougher there.
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I want you to turn your
head that way as far as you can.
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Keep your head down and I
will support you with my hand.
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We are going to bring both
legs down this way as far as
00:11:01.42\00:11:04.23
you can go, you tell me when.
00:11:04.26\00:11:07.15
Okay! Right there now
I'm holding you stay with me.
00:11:07.19\00:11:11.50
Hold your legs, good
job come back to the center.
00:11:11.54\00:11:15.82
Bring your head toward the
center and go to the other side.
00:11:17.51\00:11:19.72
Bring it down, do you
want to go a little more? Yep!
00:11:19.76\00:11:27.14
There you go right
there, breath Larry.
00:11:27.17\00:11:29.55
There you go let's
bring it back to the center.
00:11:29.59\00:11:32.42
Larry: The anticipation of
pain makes me stop breathing.
00:11:32.45\00:11:35.76
Okay, let's go to
the other side again.
00:11:35.80\00:11:38.56
Right there, beautiful Larry.
00:11:38.60\00:11:44.47
Let's go back
toward center, good.
00:11:46.65\00:11:48.63
One more time to the other side.
00:11:48.67\00:11:50.58
You see this is amazing,
people do not understand, your
00:11:50.61\00:11:54.12
lower body is connected
to your upper body and every
00:11:54.15\00:11:57.82
time you move your lower
limbs, take a rest, what is
00:11:57.86\00:12:01.66
happening by him moving
his lower legs to one side
00:12:01.70\00:12:04.96
it is stretching him all
the way up through his back.
00:12:05.00\00:12:08.19
That's why we had his
head position to the other side
00:12:08.23\00:12:10.15
so we would put
much strain on his body.
00:12:10.18\00:12:12.31
But you felt those didn't you
Larry? Larry: I certainly did.
00:12:12.35\00:12:14.89
Let's do a little stretch
on your back again, relax.
00:12:14.92\00:12:18.07
That's good,
one more time again.
00:12:23.23\00:12:25.02
And relax as we stretch.
00:12:25.05\00:12:28.86
Okay, can we do another two
more each side do you think?
00:12:31.17\00:12:35.77
Larry: Let's do it.
00:12:35.81\00:12:37.27
The bring your legs back up
again and were coming to this
00:12:37.31\00:12:39.55
side so turn your head.
00:12:39.59\00:12:41.47
That is a good
range, good job Larry.
00:12:43.70\00:12:45.56
Back towards the
center and to your other side.
00:12:45.60\00:12:48.46
Take it down as
far as you can go.
00:12:48.49\00:12:50.28
I'm with you, you
be in control here.
00:12:50.32\00:12:52.44
Beautiful,
better range of motion.
00:12:52.48\00:12:54.57
Breath for a
second, breath for a second.
00:12:56.82\00:12:58.84
I want you to give me
all you've got on this one.
00:12:58.87\00:13:01.27
Come all way down
as far as you can go.
00:13:01.31\00:13:03.92
Larry: I am pushing.
Casio: your doing great.
00:13:03.95\00:13:07.86
Do you notice this at
home, he has a further range of
00:13:07.89\00:13:11.69
motion, beautiful Larry.
00:13:11.72\00:13:13.62
Larry: it's pulling though.
00:13:13.65\00:13:15.42
Let's go to the side, let's go.
00:13:15.45\00:13:17.18
Very nice, very nice.
00:13:19.05\00:13:22.45
Now I am here supporting
him and you might have somebody
00:13:22.48\00:13:25.91
at home, if you need someone
to assist you at home, grab
00:13:25.94\00:13:29.33
your child, grab your
spouse to help you out.
00:13:29.37\00:13:31.66
If you don't just listen
to your body and find a good
00:13:31.69\00:13:34.58
safe range of
motion that works for you.
00:13:34.62\00:13:36.32
Okay let's do our
backstretch again.
00:13:36.35\00:13:38.02
Larry: that relieves a lot.
00:13:42.65\00:13:44.28
It does doesn't it!
00:13:44.32\00:13:45.60
Larry: the muscles are
relaxing, I can feel it.
00:13:56.15\00:13:58.76
Let's do another
relaxing stretch for you.
00:13:58.79\00:14:01.14
I have got you here and there's
going to be a slight pull.
00:14:01.17\00:14:06.15
How does that feel?
Larry: it feels good.
00:14:06.19\00:14:08.70
Bend your knees a little bit and
take stress off for a second.
00:14:08.74\00:14:13.86
Let's do one more of those.
00:14:13.89\00:14:15.17
Okay, here we go again.
00:14:17.31\00:14:19.11
Let's do a little stretch here.
00:14:19.14\00:14:23.20
Larry: it feels good
right on the lower back.
00:14:23.24\00:14:25.93
My clients love this the
most when we get done with the
00:14:25.96\00:14:30.18
workout I stretch with them,
and if I ever, ever by mistake
00:14:30.21\00:14:34.40
forget this part, they
always make sure they tell me.
00:14:34.43\00:14:36.80
Let's put your
legs of 90° right there.
00:14:38.50\00:14:41.54
Let's get your legs a
little closer together.
00:14:41.58\00:14:43.88
Now this exercise we
called a pelvic tilt.
00:14:43.92\00:14:46.15
What this one does is
he is going to shift his,
00:14:46.18\00:14:50.22
once again shift back
into the floor position.
00:14:50.25\00:14:54.25
Get your back flat
and engage your core.
00:14:54.29\00:14:56.59
We are going to lift
our glutes off the ground.
00:14:56.63\00:15:01.85
Our glutes off the
ground, lift and back down.
00:15:01.89\00:15:07.08
One more time.
00:15:07.11\00:15:10.55
Larry: snap,
crackle, and pop there.
00:15:12.97\00:15:14.34
Exactly, now back down and
you can take a break for second.
00:15:14.37\00:15:17.43
Now the thing most people do
when they have a back injury,
00:15:17.47\00:15:21.71
or any type of muscles out
of condition, they want to rest.
00:15:21.74\00:15:25.95
The worst thing you can
do is make a muscle rest.
00:15:25.99\00:15:28.67
Your muscles are
designed to fire and to move.
00:15:28.71\00:15:31.33
To get them in condition,
even though it might feel a
00:15:31.36\00:15:33.57
little painful, do
a little at a time.
00:15:33.61\00:15:36.00
You notice Larry's range
of motion wasn't very massive.
00:15:36.04\00:15:39.62
He didn't have a very
large range of motion.
00:15:39.65\00:15:42.63
But you stay in your range
and take note of that, that you
00:15:42.66\00:15:46.51
will constantly improve in time.
00:15:46.54\00:15:48.31
Alright let's go back
again and do two more.
00:15:48.34\00:15:51.63
Come up as high as you
can, lift, one, two and down.
00:15:51.67\00:15:57.06
Now we are doing a
variation of this exercise.
00:15:57.09\00:15:59.62
Do at our reps and
holding for one and two.
00:15:59.66\00:16:02.15
Back up again, breathe Larry.
00:16:02.18\00:16:06.74
And back down.
00:16:06.77\00:16:08.93
Larry: I'm waiting for
the pain to hit, you know.
00:16:08.96\00:16:12.02
Well how is the pain?
00:16:12.06\00:16:13.86
Larry: well
actually it's cut back.
00:16:13.89\00:16:16.72
But you could feel your
muscles firing and working?
00:16:16.75\00:16:19.19
You don't feel sharp pains?
00:16:19.22\00:16:21.63
Larry: no, that is what I
was waiting for, the pain.
00:16:21.66\00:16:24.09
I tell you, it's important,
when your muscles are working
00:16:24.12\00:16:26.50
they feel good and healthy.
00:16:26.53\00:16:27.79
Now a variation of this,
we are doing only four or five
00:16:27.83\00:16:31.40
reps, we will probably do
two more and try to get 10.
00:16:31.43\00:16:34.90
But to do it at home you
could just hold and count up to
00:16:34.93\00:16:38.36
10 seconds in that position.
00:16:38.40\00:16:39.91
Let's do two more reps
again, lift up again Larry.
00:16:39.95\00:16:42.93
Beautiful, and back down.
00:16:45.49\00:16:47.41
One more time.
00:16:49.30\00:16:50.59
Larry: it is
actually getting easier.
00:16:50.63\00:16:54.42
You notice your range of motion
is getting better, isn't it?
00:16:54.45\00:16:56.47
Now once again, when you
are doing this exercises, engage
00:16:59.55\00:17:02.76
your core, keep your pelvic flat
and lift your lower body, lift
00:17:02.80\00:17:06.52
yourself up, pushing with
your hamstrings and your glutes.
00:17:06.55\00:17:09.35
Alright Larry let me get a
little stretch in there for you.
00:17:09.38\00:17:12.14
Larry: yeah, that
helps a lot, it helps a lot.
00:17:16.30\00:17:20.01
I'm sure it does, I can imagine.
00:17:20.04\00:17:22.50
Larry: you don't know how
tense it is until you push and
00:17:22.53\00:17:24.84
relax and then it
feels so much better.
00:17:24.87\00:17:26.69
So people are at home are
saying, okay Casio, you are not
00:17:26.72\00:17:30.13
in my living room
pushing against my legs.
00:17:30.16\00:17:32.30
What can I do? Let me show you.
00:17:32.34\00:17:34.27
Put your knees into your
chest and put your hands where
00:17:34.30\00:17:39.25
my hands are in pull
that in, right there.
00:17:39.29\00:17:43.36
Count one, two, three, four,
00:17:43.39\00:17:47.21
five, six,
seven, and eight relax.
00:17:47.25\00:17:51.60
Now breathe for second and
then bring it back in again.
00:17:53.97\00:17:56.93
And count for 8 seconds.
00:17:56.96\00:17:59.62
Count one, two, three, four,
00:17:59.66\00:18:02.24
five, six,
seven, and eight relax.
00:18:02.28\00:18:07.73
That you want to see
Casio, you said stretching is
00:18:07.76\00:18:09.66
supposed to hold for 30 seconds.
00:18:09.69\00:18:11.21
That is what you do at the
end of your workout because
00:18:11.24\00:18:13.76
you want your muscles to relax.
00:18:13.79\00:18:16.15
Right now we are still working
on the muscles, you want to give
00:18:16.19\00:18:18.61
them a little break, but we
don't want them to stop firing.
00:18:18.65\00:18:21.14
So you want to keep your
stretches between six and eight,
00:18:21.18\00:18:23.64
definitely under 12 seconds.
00:18:23.67\00:18:25.35
Our next exercise we are
going to do is hip extensions.
00:18:25.39\00:18:29.21
So we want to flip
you over on all fours.
00:18:29.25\00:18:31.82
Okay you can do a
rotation, rotate over, drop your
00:18:31.86\00:18:35.53
shoulder and put
your hands under.
00:18:35.56\00:18:36.97
We want to be in all
four position, right there.
00:18:38.80\00:18:41.88
You want to be 90°,
how do you feel with that?
00:18:41.91\00:18:44.95
Larry: I feel okay.
00:18:44.99\00:18:46.29
Now this might be a
little challenging for you.
00:18:46.33\00:18:49.10
From this exercise, from
this position we can do this
00:18:49.14\00:18:54.68
exercise in
different variations.
00:18:54.71\00:18:56.08
The one we are going to
start out with is called a hip
00:18:56.11\00:18:58.65
extension and he is going
to take this leg and extend it
00:18:58.69\00:19:01.20
straight out as far as he can.
00:19:01.23\00:19:03.31
You're going to support
yourself with this arm, and this
00:19:03.35\00:19:05.92
arm and this knee.
00:19:05.95\00:19:07.30
Were going to take this leg,
extend it out, bring it back in.
00:19:07.34\00:19:13.40
Let's keep going, that's two.
00:19:13.44\00:19:20.02
I want you to engage your
core and try to keep your hip
00:19:20.05\00:19:24.45
from rolling towards me.
00:19:24.48\00:19:26.05
Larry: oh that is a lot harder.
00:19:26.08\00:19:28.42
I know it's a lot
harder I'm going to assist you.
00:19:28.46\00:19:30.22
Very good, that is four.
00:19:30.25\00:19:33.10
Very good, that is five.
00:19:33.13\00:19:35.91
How are you feeling with this?
00:19:35.94\00:19:37.14
Larry: I am okay, it
is just harder to do.
00:19:37.18\00:19:42.44
I know but I'm holding you.
00:19:42.47\00:19:44.05
Larry: you get used to
using the other muscles to
00:19:44.08\00:19:46.25
support the weak ones.
00:19:46.29\00:19:47.74
Let's do one more.
00:19:50.13\00:19:51.85
Go ahead and relax a second.
00:19:55.65\00:19:57.22
This time I want you to go
ahead and sit down and back
00:19:57.26\00:20:01.89
and get a stretch
there for your lower back.
00:20:01.93\00:20:04.85
Walk your hands forward now.
00:20:04.88\00:20:07.42
Now you will get a good
stretch, one, two, three, four,
00:20:07.45\00:20:12.82
five, six, seven,
and eight and backup.
00:20:12.85\00:20:16.29
Relax for a second and breath.
00:20:18.06\00:20:21.22
Let's do that stretch one
more time, walk your hands
00:20:21.26\00:20:26.73
forward, 8 seconds, one, two,
00:20:26.77\00:20:32.21
he is pushing his glutes
into his feet and allowing
00:20:32.25\00:20:33.90
his whole back to stretch
through here by him reaching
00:20:33.93\00:20:36.28
forward it is working against
his lower back and getting
00:20:36.31\00:20:39.02
stress off the vertebrae,
it takes pressure off the back.
00:20:39.05\00:20:41.72
How are you feeling?
Larry: that feels good.
00:20:41.75\00:20:43.43
Come back up again on all fours.
00:20:43.46\00:20:46.61
Let's go to this leg for 10.
00:20:46.65\00:20:49.86
One, two,
00:20:49.90\00:20:57.56
three, four,
00:20:57.59\00:21:05.19
Larry: that hip wants to roll.
00:21:05.22\00:21:06.33
It does doesn't it?
That's why I'm helping him.
00:21:06.37\00:21:08.06
Let's keep going.
00:21:09.97\00:21:11.79
Six, and if you have a
spouse at home have them to
00:21:11.83\00:21:15.76
assist you because you
have to be in this position
00:21:15.80\00:21:19.69
to get them stronger.
00:21:19.73\00:21:21.29
Once those muscles are involved
in doing exercises properly
00:21:21.33\00:21:25.15
and you want to engage them
get some assistance to get them
00:21:25.19\00:21:28.97
stronger, with
let's do one more.
00:21:29.01\00:21:30.69
Wonderful, let's go back
down for that stretch again.
00:21:34.48\00:21:36.51
Larry: I'm all for that.
00:21:36.54\00:21:38.31
I bet you are.
00:21:38.35\00:21:39.74
Okay good, come
back up and stretch.
00:21:43.48\00:21:44.81
Now one more time go back down.
00:21:47.72\00:21:49.10
Larry: my body says
stay down here for some time.
00:21:49.14\00:21:53.55
I know, four,
five, six, seven, eight,
00:21:53.59\00:21:57.13
back in all four position again.
00:21:57.17\00:21:58.62
Now here's another stretch
that you may have seen on TV.
00:21:58.66\00:22:02.45
It is called the cat stretch.
00:22:02.48\00:22:04.14
Drop your belly button in
and bring it back out again.
00:22:04.17\00:22:08.43
Again, like you see a
cat and get a good stretch.
00:22:10.23\00:22:14.13
Now straight backup
and back down again.
00:22:14.16\00:22:17.46
Are you feeling a
stretching? Larry: yeah.
00:22:17.50\00:22:20.36
Okay push back up
again, and one more.
00:22:20.40\00:22:23.23
Wonderful, all right now our
last exercise we are going to
00:22:27.79\00:22:31.69
do is called back extension.
00:22:31.73\00:22:33.45
Now for you guys at home,
this exercise you may have seen
00:22:33.49\00:22:37.36
before but it is a very
effective exercise, a little
00:22:37.40\00:22:39.86
challenging but
definitely one you have to do.
00:22:39.89\00:22:42.03
Lie down on your stomach Larry.
00:22:42.07\00:22:43.72
Have your arms
back to your side.
00:22:43.76\00:22:45.38
And I want you to come
up for a one, two count up.
00:22:47.68\00:22:50.66
Raise as high as you can,
right there and back down.
00:22:50.70\00:22:53.65
Again, again, go
ahead and one more.
00:22:54.87\00:23:03.63
All right Larry I want
you to roll over for me.
00:23:06.33\00:23:08.26
I just remembered something,
people you have to understand
00:23:08.30\00:23:11.31
this, if you are going to
work on your lower back it is
00:23:11.35\00:23:14.14
so important you also spent
time working your abdominals.
00:23:14.18\00:23:16.94
They work hand-in-hand.
00:23:16.98\00:23:18.37
You can have a weak lower
back because your abdominals are
00:23:18.40\00:23:22.79
weak, so we want
to work them together.
00:23:22.82\00:23:25.27
We are going to start here
and Larry I want you to bring
00:23:25.31\00:23:27.86
your knees into your chest.
00:23:27.90\00:23:29.85
And bring them back out.
00:23:29.88\00:23:31.76
How does that
feel? Larry: all right.
00:23:31.80\00:23:33.89
Alright I want
you to pull them in.
00:23:33.92\00:23:35.94
This is working
your abdominal muscles.
00:23:35.97\00:23:37.95
That's three, I want you
to engage your core in this.
00:23:40.48\00:23:44.20
Belly button into the back
and pull up to the chest and
00:23:44.23\00:23:47.92
engage your core.
00:23:47.95\00:23:49.27
Larry: that is a
little more difficult.
00:23:49.30\00:23:51.11
Now I just made a
lot harder didn't I?
00:23:51.15\00:23:52.92
Larry: yes you did.
00:23:52.96\00:23:54.25
You're doing great.
00:23:54.29\00:23:55.51
You keep going Larry, for
you at home remember we always
00:23:55.55\00:23:59.31
say knowledge is key.
00:23:59.34\00:24:00.65
I want you to check
out this wellness tip.
00:24:00.68\00:24:01.95
Are you totally out of shape?
00:24:07.78\00:24:09.50
Completely unmotivated?
00:24:09.54\00:24:11.59
Need to update
your workout program?
00:24:11.63\00:24:14.17
Training for a specific goal?
00:24:14.21\00:24:16.40
Recovering from
an injury or illness?
00:24:16.44\00:24:18.79
These are good
reasons for hiring a trainer.
00:24:18.82\00:24:21.60
Well, I'm a trainer myself.
00:24:25.58\00:24:28.01
I understand the
importance of our role.
00:24:28.05\00:24:30.07
If you have any injury, or
in individual that needs to
00:24:30.10\00:24:33.12
get back, there is nothing
wrong with hiring a personal
00:24:33.15\00:24:35.87
trainer, working with a
professional who can guide you
00:24:35.90\00:24:38.33
and help you with the
next steps you need to take.
00:24:38.36\00:24:40.75
Larry how are you feeling?
00:24:40.79\00:24:41.94
Larry: I'm feeling pretty good.
00:24:41.97\00:24:43.37
We did your back exercises
and spent a lot of time
00:24:43.41\00:24:45.87
working on your injury
that you have and the problem
00:24:45.91\00:24:48.34
you have and it is
time for stretches.
00:24:48.37\00:24:51.77
I'm going to take care of
you right now and you will
00:24:51.80\00:24:54.84
enjoy this one, okay?
00:24:54.88\00:24:56.45
I'm going to work
on your hamstrings.
00:24:56.49\00:24:58.71
I want you to relax
your limb and let me take it.
00:24:58.74\00:25:02.74
How are you feeling?
00:25:04.77\00:25:06.23
Larry: I'm feeling
really tight right there.
00:25:06.26\00:25:08.69
Okay, you are doing
great, is this a little better?
00:25:08.72\00:25:10.80
Larry: oh yeah.
00:25:10.83\00:25:12.64
You still want to have a little
mild discomfort in your stretch.
00:25:12.68\00:25:15.60
Larry: this one has more range.
00:25:22.59\00:25:24.98
See I noticed that right there.
00:25:25.02\00:25:27.34
Now that is normal, you
have one limb that has a better
00:25:27.38\00:25:31.30
range of motion, the secret
is to focus on improving the
00:25:31.33\00:25:35.22
range of motion
in the weaker limbs.
00:25:35.25\00:25:36.92
Here's one or we will do
both legs, relax and let's find
00:25:39.06\00:25:42.71
a range of motion
that is good for you.
00:25:42.74\00:25:44.11
How are you feeling?
00:25:44.14\00:25:45.27
Larry: with both
it's okay, right there.
00:25:45.31\00:25:48.39
Okay stay right there and relax.
00:25:48.43\00:25:50.14
Let me take you through these.
00:25:50.17\00:25:51.85
Breathe Larry.
00:25:54.14\00:25:55.65
Larry: That left
side tightens up quick.
00:25:55.69\00:25:58.98
Good, now bend your legs, take
your ankle, put it right here.
00:26:04.04\00:26:07.46
This is my favorite one
to loosen up the glutes.
00:26:07.49\00:26:11.00
Larry: I'm
feeling that right there.
00:26:15.43\00:26:17.75
Larry: my other leg
does not go up so easy.
00:26:21.83\00:26:23.64
Everybody is different,
there you go right there.
00:26:25.61\00:26:28.64
Find your range of
motion and I will assist you.
00:26:28.67\00:26:31.67
I'm holding the leg for you
and putting a little pressure
00:26:34.10\00:26:35.95
against you so you
feel it in your glutes.
00:26:35.99\00:26:37.33
Are you feeling
it? Larry: oh yeah.
00:26:37.37\00:26:38.90
Larry: I have injured both
knees, but that one is worse.
00:26:38.94\00:26:43.04
Larry: in combination with the
back it doesn't work so good.
00:26:43.08\00:26:45.49
Casio: I understand, very good.
00:26:45.53\00:26:48.09
We will do a
lower backstretch here.
00:26:48.13\00:26:51.15
Larry, put your hands over
your head and keep reaching.
00:26:51.18\00:26:55.17
Keep stretching and let
your heels push away from you.
00:26:55.20\00:26:59.45
Exercising gives your body
a sense of being recharged.
00:26:59.48\00:27:03.11
When you exercise blood
pumps nutrients throughout your
00:27:03.14\00:27:06.74
body and a burst of oxygen
is delivered to every cell.
00:27:06.78\00:27:10.31
Your body cells are celebrating,
woo hoo, and feeling great.
00:27:10.34\00:27:14.43
Exercise is like
plugging yourself into your own
00:27:14.46\00:27:17.41
power docking station.
00:27:17.44\00:27:19.44
This is Casio reminding you
that action is the key for life.
00:27:19.47\00:27:22.25
It is my prayer that the
Lord gives you strength and
00:27:22.29\00:27:24.58
encouragement to
take action everyday.
00:27:24.61\00:27:27.33
God bless and
keep watching, bye-bye!
00:27:27.36\00:27:30.05