The following
program presents workouts
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you can use to
improve your physical fitness.
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Please be sure to
consult your physician
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before beginning this
or any exercise routine.
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Hi, my name is Casio Jones
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and you're
watching Action 4 Life.
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Hey, in today's
episode we're gonna stretch.
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I mean boy, who
doesn't like to stretch.
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For those you don't know
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exactly what to do
to find an alternative
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to something called yoga
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we're gonna show
you how take care
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of the temple and help it relax.
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Okay, first let's
check out the store
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beside at my friend's bike shop.
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Man this is device
called the Elliptigo.
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It's like elliptical machine
and a bike slammed together.
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Let's hear about this, let's go.
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Hey guys, we're
gonna check out a friend
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of my name Andy
at Street Fit 360
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and he's gonna show
some called Elliptigo.
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It's like
Elliptical motion bicycle.
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Kind of strange but
yet it's kind of cool.
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Let's go and check it out.
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Hi my name is Andy Clark
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my wife and I are the owners
of Street Fit Bike and Fitness.
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We're really excited
to see Casio again today
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so we can tell him about
our new product, the Elliptigo.
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So Andy this is the Elliptigo.
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It is.
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What a unique
looking machine this is.
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You know my soul look at this
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and it said tad
it's just like a cross
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between a scooter,
elliptical and a bike
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and I was like, wow,
you're absolutely right.
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The awesome machine
it really is, Casio.
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The Elliptigo is
really a runners dream.
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It's a non-impact machine.
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Lot of our runners,
lot of our customers
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that are getting Elliptigos
have driven for many years,
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decades in lot of cases
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and they're not
able to do it anymore.
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They're starting to
get those aches and pains.
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Correct.
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That is gruesome
invariably gonna happen.
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And the Elliptigo gives them
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that healthy alternative
to that running action
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but without that impact.
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And you know
that's why I named this
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why the elliptical machine
is so popular to begin with
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but the elliptical
machine you can't take outside.
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You cannot.
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This is something
you could take outside.
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Absolutely, and you can
go on speeds of bicycles.
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Right.
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You can go
anywhere a bicycle can go.
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You're seeing scenery.
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You're at in the
air, the sunshine.
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And you get all the
benefits that God has to offer.
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This is phenomenal.
So you're telling me--
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I thought I read
something about like
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the Olympic athletes
doing something with this.
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Yes, there is nine
Olympians in the London Olympics
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that used the
Elliptigo as a cross trainer
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between competitions just
to minimize risk of injury.
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That's phenomenal.
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A huge testimonial
for the product, yeah.
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A huge testimonial
for the product, for sure.
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So you got this set up right now
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that it's on a device.
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What it's a trainer
device? Indoor trainer, right.
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Indoor trainer for
sure. So this gives--
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this is what it would like
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for someone
gonna use this inside.
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Yes, so I gave
you the birth study
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if you got some
inclement while there
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but you still want to get
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that exercise
using the Elliptigo
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you can set it up in
the optional trainer.
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Well, let me just step on
this and see how this works.
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Wow, this is nice and sturdy.
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It is, you can
still shift the gears.
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I can shift gears. Yeah.
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So I could really
get my workout on.
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You can, you can set it
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for whatever resistant you
want by shifting the gears.
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This is nice.
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This is really
nice comfortable, sturdy
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and I can feel
like I am running.
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Right.
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You can go
whatever speed you want.
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So Andy, so any how
this-- this is not just runners.
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No, we've got
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all types of
customers using the Elliptigo.
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People that are just want to
get doing to start working out.
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You know,
they're getting in their
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upper 40s,
early 50s and realize.
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Getting one
reduce so much of impact
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on their hips, on their
knees and on their ankles.
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And they want
something that's fun,
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its something that's
gonna get them outdoors,
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like they can do a
little distance with it.
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We have people that have
done century rides on Elliptigo.
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I mean going to 100
miles. Hundred miles.
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We love this.
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And didn't they
felt so comfortable.
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And it is a comfortable bike
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and its and you know I remember
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I rode it earlier
its just feels great.
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Yes.
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But I tell you
it's an eye catcher.
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Another great thing
about the Elliptigo though is
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it is adjustable for
different sizes of people.
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You know is that what
these arm stances here for?
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Absolutely,
there is four different
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stride adjustments for
the Elliptigo for people
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that may want a longer stride
or not as longer the stride
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might be a big height difference
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that's going to
require a shorter stride.
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Well, taller person
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that may want it all the
way out on the fourth position.
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Well, that's awesome.
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Well, Andy, thank you so
much explaining about Elliptigo.
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My pleasure, Casio.
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You know and folks, you
guys gonna check this out.
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You got to check now people out
and learn more about Elliptigo.
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Wow, what a machine.
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And if you want some information
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check this out on our website.
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Okay, it's
called Action4life.net.
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Once again it's Action4life.net.
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Man, if like I am even
going to post this information
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so you can find it
on our Facebook page
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which is go to Facebook
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and look up type in
Action4life.net and like us
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so we can always keep
you update all the stuff
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we have on this show.
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All right, you guys waiting
for a great workout today
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or a stretching workout today?
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That's right, stretching
is a key component of fitness
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that lot of people overlook
and its very, very important
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because the body
needs could be rejuvenated
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and needs an
opportunity to relax.
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So with me today is my
good friend Monica Flower.
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Monica, how you're doing? Good.
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You ready to
have some fun today?
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I am ready.
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You're ready to relax
the body a little bit?
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Oh, yeah.
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All right, okay we
imagine you had a long hard week
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and your legs and your back
and everything is just aching
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and you're
saying I need some TLC.
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Well, we're gonna show
you how to do it right now.
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Okay, our first
stretch, exercise
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we're going to
stretch the quadriceps.
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Now this exercise lot
of people get that wrong.
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Come on over here.
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Hey, Nato, keep
coming here a second Nato,
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because I want people to
see it and get this right.
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Okay, I want to put my
hand on my shoulder here
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and I want you to go ahead
and grab your other foot, okay.
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Watch Nato, how she is not--
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almost stretch
shoulders I could see.
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You want to keep a gap
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between your heel
and your glutes, okay.
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You don't want to jam
your heel into your glutes.
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Keep a gap and then comeback
at the hip and lift and hold.
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How's that feel? Wonderful.
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Wonderful. Yeah.
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I like that too. It's good.
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You could feel it really
feeling and opening it up.
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Okay, excellent, good.
Do the other leg, hold here.
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Okay and just get that stretch.
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Now I am being
stability for her.
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You know, if you need to use
a wall use a wall use a chair.
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To focus here once
again you want to keep
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that leg straight in line
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not out to the
side keep it straight
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so you're body and position
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is a proper
position proper alignment.
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Okay, excellent good job.
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Now if you say I
can't stand and do those.
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Let me show to do.
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You can lay down your
back here in the side.
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Go ahead lay on your side here
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and do exact same
stretch on your side.
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You can lay on your side
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and you're gonna
take this foot right here
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hold the same position here
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and come back at the
hip and you feel that.
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You're feeling that there?
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Soon as stretch. Yep.
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So you could do
this on the ground
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you can do it stand up.
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Sometimes, you might
be outside exercising
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and you just
cannot get on the ground.
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You do it standing up.
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If you're unable to
stand lay down on side
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and get a good
stretch of that quad.
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Go ahead switch
around to the other side.
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Excellent, once again
the secret is keep a gap
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between the heel and the
glutes and comeback at the hip.
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Here you go now I am
gonna help her out little more.
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Yeah, I could feel that one.
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Excellent, get a good
stretch. How does it feel?
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Oh, great. Yeah, awesome.
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Okay, all right, so we
get a good quadriceps this
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what you do you
want to do your stretches
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at least two to three sets
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and you want to hold
between 20-30-60 seconds
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it takes about 12
seconds for you muscles
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remember to relax to say okay.
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You're not trying to
hurt me so they relax.
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So this is a great
opportunity for you to relax
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and get a good stretch.
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Now what about
stretching before an exercise
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well, here is the problem.
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Stretching this long
actually relaxes the muscles.
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It doesn't prepare the
muscles for the activity.
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So you want to do these
type of stretches at the end.
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Do a good body warm up
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let the muscles know
you about to get fire
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you could do movements
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and if you hold your
stretches for like six seconds
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it still keeps them active.
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So when you can do your activity
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you're not going
to hurt yourself.
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So remember these
are types of stretch
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you want to do at the end
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doing your cool down.
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Okay, you're
ready some more fun?
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I am ready.
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Okay, we're going to
do a hip flexor stretch
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which also ties into the quad.
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Let me step on this
side and give support here.
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Put your hand on my shoulders
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you're gonna step
forward your other leg
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and you're gonna drop this knee
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and you're gonna
shift pelvic forward.
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Shift you pelvic forward.
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There you go and you
can feel that stretch.
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Actually I am on
your wrong side here.
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Let me support this side.
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Here we go. Now
you had it right.
00:09:00.87\00:09:01.90
And then as you're
winking little more emphasis
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push the hip forward
bring the arm over to the side
00:09:03.73\00:09:06.32
and then towards me.
00:09:06.35\00:09:07.57
Now this is opened
up her hips right here
00:09:07.60\00:09:09.75
and she is
feeling a great stretch.
00:09:09.78\00:09:11.32
The focus on pushing that
pelvic forward into the hip.
00:09:11.35\00:09:14.61
Are you feeling
that? Oh, yeah. Feels good.
00:09:14.64\00:09:19.84
Excellent, good job.
Let's do the other side.
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I'm here to support you.
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Once again use a chair
00:09:26.15\00:09:27.49
the first sense is dropping
down shift the pelvic forward.
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There you go feel that
stretch and come across.
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Nice.
00:09:33.73\00:09:34.76
Good job.
00:09:38.13\00:09:41.18
Are you feeling that? It's good.
00:09:41.21\00:09:42.98
There you go,
excellent, excellent, excellent.
00:09:43.01\00:09:45.54
Not bad hip flexor stretch,
feels really good there.
00:09:45.57\00:09:47.94
Yeah.
00:09:47.97\00:09:49.00
Okay, here this is one
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we're gonna focus
on the inner thigh.
00:09:50.76\00:09:52.44
Go ahead and sit,
let's go ahead and sit down
00:09:52.47\00:09:55.40
and you can face this way.
00:09:55.43\00:09:56.74
And we can do this,
00:09:56.77\00:09:57.80
we probably seen this before
00:09:57.83\00:09:58.86
it called an Indian
stretch or butterfly stretch.
00:09:58.89\00:10:01.36
Go and put your
feet together right there
00:10:01.39\00:10:03.53
and let's get a
good groin stretch.
00:10:03.56\00:10:05.28
And you sit there and you--
00:10:05.31\00:10:06.50
you could put mild some
pressure here on your legs
00:10:06.53\00:10:09.93
more like this
position here, like this here.
00:10:09.96\00:10:13.21
And some people pull them in
00:10:13.24\00:10:14.37
and they can put the
elbows down here to get
00:10:14.40\00:10:16.24
they hold the stretch
going to get further stretch.
00:10:16.27\00:10:17.94
And if you chess
up and just hold.
00:10:17.97\00:10:22.03
How that feel?
00:10:22.06\00:10:23.09
It helps open up your glutes
get a great stretch there.
00:10:23.12\00:10:26.64
Big stretch. Big stretch.
00:10:26.67\00:10:28.22
Love it, love it, love it.
00:10:31.26\00:10:33.17
Excellent, good job.
00:10:37.13\00:10:38.30
Okay, now I want to from here
00:10:38.33\00:10:39.71
I want you to go
ahead and just lay down
00:10:39.74\00:10:41.92
go some position lay down.
00:10:41.95\00:10:43.68
Okay, now, I am
gonna be her partner,
00:10:43.71\00:10:46.31
I am gonna do a
hamstring stretch.
00:10:46.34\00:10:48.22
She can bring this
leg all the way up,
00:10:48.25\00:10:49.65
relax your legs straight
hold it right here relax.
00:10:49.68\00:10:52.10
Now watch this
folks, relax your leg,
00:10:52.13\00:10:53.77
relax leg, relax leg
00:10:53.80\00:10:55.41
watch you see
this point right here
00:10:55.44\00:10:57.04
her leg start to buckle
right here leg start to buckle
00:10:57.07\00:10:59.76
this is her point right
here her range of motion.
00:10:59.79\00:11:02.16
So from right
here we want to hold
00:11:02.19\00:11:04.45
and let us stay right there.
00:11:04.48\00:11:06.70
This is you feeling
this right now, aren't you?
00:11:06.73\00:11:08.56
Oh, yeah. A little bit.
00:11:08.59\00:11:09.73
Go little more just
relax the leg don't bend it.
00:11:09.76\00:11:12.26
Try and keep it straight.
00:11:12.29\00:11:13.45
Now you feel the difference now?
00:11:13.48\00:11:15.26
There we go right there.
00:11:15.29\00:11:16.32
Now I am gonna be
a support for her,
00:11:16.35\00:11:17.74
if you have your
kid or your spouse
00:11:17.77\00:11:19.05
to this for you as well.
00:11:19.08\00:11:20.27
Now watch this.
00:11:20.30\00:11:21.33
Little more emphasis
by bringing the toe down
00:11:21.36\00:11:23.52
it ties more
into the hamstrings.
00:11:23.55\00:11:25.60
If you could see
her eyes right now.
00:11:25.63\00:11:27.38
You will know
she is feeling this.
00:11:27.41\00:11:28.79
Now if you don't have a partner
00:11:31.70\00:11:32.99
well, you could do
a same position here
00:11:33.02\00:11:34.27
put this hand here
00:11:34.30\00:11:35.33
and put your other
hand right here behind here.
00:11:35.36\00:11:37.20
You can use rope or towel.
00:11:37.23\00:11:38.59
I did it if you
had a rope or towel
00:11:38.62\00:11:40.25
you could put it here
00:11:40.28\00:11:41.31
at the base your
foot to help support
00:11:41.34\00:11:42.75
if not just hold with your hand.
00:11:42.78\00:11:44.54
Get to that spot where
you're feeling and relax.
00:11:44.57\00:11:47.00
Good job go and switch your leg.
00:11:50.58\00:11:54.18
Good and say
you're leg were bent
00:11:54.21\00:11:55.65
try and get the leg straight
00:11:55.68\00:11:56.73
you're losing
and let's straight.
00:11:56.76\00:11:58.33
Keep it straight, keep
it straight right there.
00:11:58.36\00:12:00.18
See that right there.
00:12:00.21\00:12:01.24
She is to starting
to shake right there.
00:12:01.27\00:12:02.30
Keep it straight. You
feel the difference now?
00:12:02.33\00:12:03.36
Yeah.
00:12:03.39\00:12:04.42
Keep the legs
straight right there.
00:12:04.45\00:12:05.71
Now supported at that
spot. Don't bend that knee.
00:12:05.74\00:12:08.76
It's not about
trying to get that leg
00:12:08.79\00:12:10.63
where you want to go
you got to put the leg
00:12:10.66\00:12:13.06
where it needs to go.
00:12:13.09\00:12:14.12
You see the difference. Yep.
00:12:14.15\00:12:15.35
There you go, here you go, nice.
00:12:15.38\00:12:18.09
And relax and enjoy.
00:12:18.12\00:12:20.17
Excellent, excellent, excellent.
00:12:24.30\00:12:26.90
Great, that was a
great stretch there.
00:12:26.93\00:12:28.57
Okay, now we're gonna
since she in this position
00:12:28.60\00:12:31.23
we're gonna open
up and tie more in hit
00:12:31.26\00:12:33.28
some of the
glutes with this one.
00:12:33.31\00:12:34.44
Is that okay with you?
00:12:34.47\00:12:35.58
Okay, here's one
of my favorite ones.
00:12:35.61\00:12:36.64
Stay right there.
00:12:36.67\00:12:37.70
You're gonna take this leg out
00:12:37.73\00:12:39.16
and we're gonna
come across your body,
00:12:39.19\00:12:41.19
straight across your body
00:12:41.22\00:12:42.71
and what you can do
you can put this hand
00:12:42.74\00:12:44.21
right
underneath you're knee here
00:12:44.24\00:12:46.14
just hold to stabilize it.
00:12:46.17\00:12:47.57
Where you get
elbows off the ground.
00:12:47.60\00:12:48.79
Here you go right there
00:12:48.82\00:12:49.85
and you're gonna bring your toe
00:12:49.88\00:12:51.09
and push your
heel away from you.
00:12:51.12\00:12:52.92
Keep the shoulder down.
00:12:52.95\00:12:53.98
Oh, wow yeah you feel this one.
00:12:54.01\00:12:57.42
Oh, yeah. And you feel this one.
00:12:57.45\00:12:58.48
Wow.
00:12:58.51\00:12:59.54
Folks, I am
pushing her heel away
00:12:59.57\00:13:00.65
its open all
throughout her back of her leg
00:13:00.68\00:13:02.47
along all your
back to the backside.
00:13:02.50\00:13:04.48
All your back to the
back to her lower backs
00:13:04.51\00:13:06.30
she is feeling this one.
00:13:06.33\00:13:07.36
Now if you really
feel little bit of froggy
00:13:07.39\00:13:09.22
you could lower it
down this little bit more.
00:13:09.25\00:13:11.32
And that will place this
00:13:11.35\00:13:12.38
little more emphasis back there.
00:13:12.41\00:13:13.56
But work and strain of
veins as comfortable for you,
00:13:13.59\00:13:15.73
okay, good job.
00:13:15.76\00:13:17.32
Okay let's go to the other side.
00:13:17.35\00:13:20.85
You're lying straight
up and come straight across
00:13:20.88\00:13:22.93
focus on trying to
keep that shoulder down.
00:13:22.96\00:13:24.83
You're just on just to
support yourself right there.
00:13:24.86\00:13:26.91
There you go.
00:13:26.94\00:13:27.97
Now push your heel
away. That activates it.
00:13:28.00\00:13:30.20
Okay, it wasn't just
bringing your leg over
00:13:30.23\00:13:32.32
but you pushed the heel away
00:13:32.35\00:13:33.56
that's full of surge of stress
00:13:33.59\00:13:35.35
going all away
back to the backside.
00:13:35.38\00:13:36.51
Didn't you feel that? Yeah.
00:13:36.54\00:13:37.64
Okay, there you go.
00:13:37.67\00:13:38.70
Loving this.
00:13:41.32\00:13:43.76
See it's hard from right now.
00:13:43.79\00:13:44.89
See I was on the ground
but I can't be demonstrate
00:13:44.92\00:13:47.65
and really explain thing
she is getting the strength
00:13:47.68\00:13:49.80
and I have to this you know
00:13:49.83\00:13:51.18
through the fusion of our smokes
00:13:51.21\00:13:52.95
is trying to fell the
same what she is feeling.
00:13:52.98\00:13:54.84
Okay, all right,
00:13:54.87\00:13:56.16
now another glute stretch
its one of my favorites one
00:13:56.19\00:13:58.80
it really opens it up.
00:13:58.83\00:14:00.41
And you can do this
in a chair lying down.
00:14:00.44\00:14:02.63
Hey, it's called the glutes
00:14:02.66\00:14:03.86
stretch the
famous glutes stretch.
00:14:03.89\00:14:05.14
Bend more knees,
you're gonna take this ankle
00:14:05.17\00:14:07.08
and do it across the body
just like that right there.
00:14:07.11\00:14:09.50
Okay, now you're ready?
00:14:09.53\00:14:11.94
Okay, you're gonna bring
this leg up get your leg bent
00:14:11.97\00:14:14.91
and I want you
to bring this hand
00:14:14.94\00:14:16.18
to the outside back here.
00:14:16.21\00:14:17.86
And I will bring
this hand through here
00:14:17.89\00:14:19.38
and you're gonna hold.
00:14:19.41\00:14:20.44
Put your head down and
relax and just pull in.
00:14:20.47\00:14:24.52
Now you're gonna
feel this stretch.
00:14:24.55\00:14:26.04
You love this and don't you.
00:14:26.07\00:14:27.10
Now if you're partner say
00:14:27.13\00:14:28.16
you could place
little emphasis here
00:14:28.19\00:14:29.82
to help assist you
as I am pushing here.
00:14:29.85\00:14:31.53
You're feeling that one? Yes.
00:14:31.56\00:14:32.63
Okay, now watch this.
00:14:32.66\00:14:33.69
We're gonna open her
hips with this one, okay.
00:14:33.72\00:14:36.21
We're gonna really she
is gonna really feel this
00:14:36.24\00:14:37.75
when I open it up.
00:14:37.78\00:14:38.81
Relax your hands here relax
00:14:38.84\00:14:40.29
and I am going to
pull this hip right here.
00:14:40.32\00:14:42.76
You're feeling that? Oh, yeah.
00:14:42.79\00:14:44.19
Yeah, has a huge unique feeling.
00:14:44.22\00:14:47.06
Let me pull it right here.
00:14:47.09\00:14:48.12
Now you could do this yourself
by pushing your hand right here
00:14:48.15\00:14:50.47
above your knee and
push, okay, here you go.
00:14:50.50\00:14:54.49
Pull this knee in and push
here and you feel it open up.
00:14:54.52\00:14:58.16
And you go a little further
00:14:58.19\00:14:59.22
if you need to go
little further on that
00:14:59.25\00:15:00.51
to really open it
up a push with this
00:15:00.54\00:15:02.04
and you feel it open up here.
00:15:02.07\00:15:03.10
Are you feeling that? Yep.
00:15:03.13\00:15:04.18
Okay, good let's
switch to the other side.
00:15:04.21\00:15:05.54
Let's go.
00:15:05.57\00:15:08.03
Hand in between bending backside
00:15:08.06\00:15:09.99
and we're gonna go to work
00:15:10.02\00:15:11.16
and I am feeling this one, okay.
00:15:11.19\00:15:12.60
Excellent.
00:15:12.63\00:15:13.79
Guys at home, try
this one enjoy this one.
00:15:13.82\00:15:17.28
You're gonna enjoy
it. You're gonna love.
00:15:17.31\00:15:18.96
It feels great. Amazing.
00:15:18.99\00:15:22.12
Oh, excuse me, amazing.
00:15:22.15\00:15:24.80
All right, let's go
and just open up the hip
00:15:24.83\00:15:26.46
and push there here you go.
00:15:26.49\00:15:28.05
Find that spot.
Find that sweet spot.
00:15:28.08\00:15:29.94
Here you go. You're feeling it?
00:15:29.97\00:15:31.31
Yes. Oh, yeah.
00:15:31.34\00:15:35.28
Good, good, good, good,
good, good, good, good, good.
00:15:35.31\00:15:38.43
Excellent, good job.
00:15:38.46\00:15:39.49
Okay, we're going from
this bent position here
00:15:39.52\00:15:41.67
we're gonna do
one, we're gonna call
00:15:41.70\00:15:43.16
it's gonna work our lower back
00:15:43.19\00:15:44.60
and stretch and
open up our lower back.
00:15:44.63\00:15:46.15
From this position
here-- it's kind of funky
00:15:46.18\00:15:48.35
but you're gonna
take your right arm
00:15:48.38\00:15:49.84
okay, you can sit this
position take your right arm
00:15:49.87\00:15:51.96
put it on the
outside of the other knee.
00:15:51.99\00:15:54.73
Right here and you
just going to rotate
00:15:54.76\00:15:56.33
and lift your chest up, nice.
00:15:56.36\00:15:58.29
Stay up the top
here nice and straight
00:15:58.32\00:16:00.48
this is open up and
feeling it going through here.
00:16:00.51\00:16:02.06
You're feeling that? Yes.
00:16:02.09\00:16:03.16
Okay, now for her
hand behind her knee
00:16:03.19\00:16:05.91
she is actually having a
base to push off against.
00:16:05.94\00:16:08.07
Nice good job.
00:16:12.60\00:16:13.73
Let's go to other
side and open that up.
00:16:13.76\00:16:16.50
Stay up top and high. Nice.
00:16:16.53\00:16:20.76
How are you feeling? Great.
00:16:20.79\00:16:22.16
This is a great,
great back stretch.
00:16:22.19\00:16:24.13
Oh, yes.
00:16:24.16\00:16:27.32
And it ties and already down
here to the oblique as well.
00:16:27.35\00:16:29.89
Okay, now I want you to
just lay down on your back
00:16:29.92\00:16:32.48
okay, and I want you to bring
your knees into your chest.
00:16:32.51\00:16:35.13
Bring your
knees into your chest.
00:16:35.16\00:16:36.19
Now you can have your partner
00:16:36.22\00:16:37.91
hold you down and put
little pressure right here
00:16:37.94\00:16:39.85
on you knees to get
a good back stretch.
00:16:39.88\00:16:41.82
You feel that
right in your lower back.
00:16:41.85\00:16:43.16
You're feeling that? Yes, I do.
00:16:43.19\00:16:44.67
Yes, she is.
00:16:44.70\00:16:45.89
Good, come out and
release a little bit and relax.
00:16:48.93\00:16:52.61
Okay, ready for one more time?
00:16:52.64\00:16:53.72
Oh, yeah. Here we
go just bring it in.
00:16:53.75\00:16:55.84
Oh, getting a
nice good push down.
00:16:55.87\00:16:58.42
Oh, yeah I know
you're feeling these.
00:16:58.45\00:17:00.64
It feels good,
don't it? It does.
00:17:00.67\00:17:01.98
Listen folks,
you sit in your car
00:17:02.01\00:17:03.29
your driving your car
for a long period of time
00:17:03.32\00:17:05.27
you sit in your chair
at work on your computer
00:17:05.30\00:17:07.47
this is a great
stretch, very good stretch.
00:17:07.50\00:17:10.99
Okay, now we're
gonna do another one.
00:17:11.02\00:17:12.72
From this position here
well, bend our knees up here
00:17:12.75\00:17:15.53
we're gonna put your arms
to like you're on a cross.
00:17:15.56\00:17:18.14
There you go right there.
00:17:18.17\00:17:19.20
And we're gonna take her leg,
00:17:19.23\00:17:20.76
both legs to the
side just like this.
00:17:20.79\00:17:24.24
Oh, yeah I
heard her body adjust.
00:17:24.27\00:17:26.25
You could feel
her hip and her knee
00:17:26.28\00:17:27.66
just adjusted to that.
00:17:27.69\00:17:28.81
Did you feel that? Yeah.
00:17:28.84\00:17:29.87
And her back. Oh, doggy.
00:17:29.90\00:17:32.04
Okay. Felt good did it?
00:17:32.07\00:17:33.74
Yeah.
00:17:33.77\00:17:35.42
Okay, you're gonna go
up, up to the other side,
00:17:35.45\00:17:38.03
there we go and
get the awe, yes.
00:17:38.06\00:17:41.11
Now folks, we're
going to do these exercises
00:17:41.14\00:17:43.01
and you stretch is
kind of little tempo fast.
00:17:43.04\00:17:45.33
We have a lot to cover.
00:17:45.36\00:17:46.43
But I want you to do temp
00:17:46.46\00:17:48.77
do you do the arm
caught them and do them slow.
00:17:48.80\00:17:50.90
Play back slow so
you could do these
00:17:50.93\00:17:52.45
and do three steps of these
it will great for you, okay.
00:17:52.48\00:17:55.55
How are you feeling? Great.
00:17:55.58\00:17:56.89
Okay, excellent good job.
00:17:56.92\00:17:59.56
Now I am throw in
extra bonus, okay.
00:17:59.59\00:18:02.45
If you have a partner
this is the yummy stretch.
00:18:02.48\00:18:06.57
My clients
actually get mad at me
00:18:06.60\00:18:09.11
if I ever miss this one,
00:18:09.14\00:18:10.17
okay.
00:18:10.20\00:18:11.23
What I am gonna do is
going to support your--
00:18:11.26\00:18:13.17
relax your legs and I am
gonna hold you by the ankles
00:18:13.20\00:18:15.92
and I am going to slow the just
uncompressed your lower back.
00:18:15.95\00:18:20.49
You're feeling that? Wow.
00:18:20.52\00:18:22.18
And what I am doing--
00:18:22.21\00:18:23.24
did you hear that she says, wow.
00:18:23.27\00:18:24.74
And while I am doing
00:18:24.77\00:18:25.80
I am slowly
shifting my body with back
00:18:25.83\00:18:28.63
and just her lower
legs and pulling it
00:18:28.66\00:18:31.23
and decompressing
her spine right now.
00:18:31.26\00:18:33.98
Oh, yeah now watch this
take your hands over your head
00:18:34.01\00:18:37.58
and point your fingers
towards away from you push.
00:18:37.61\00:18:40.84
Now we're going to help
decompress to some more.
00:18:40.87\00:18:43.32
You're feeling
the difference? Yes.
00:18:43.35\00:18:45.33
There you go.
00:18:45.36\00:18:47.22
And you don't need to
hold lot of weight to do this.
00:18:47.25\00:18:48.78
You're kid can help
hold you and support you.
00:18:48.81\00:18:50.79
Okay, just got to communicate
and tell him what you want.
00:18:50.82\00:18:53.59
Make you help you out.
Excellent, great job of that.
00:18:53.62\00:18:57.96
How you're feeling? Great.
00:18:57.99\00:18:59.03
All right let's go up
00:18:59.06\00:19:00.09
and to work some
more upper body stretch.
00:19:00.12\00:19:01.79
Excellent. Not bad,
you did a great job.
00:19:01.82\00:19:04.60
You're feeling
kind of lose right now.
00:19:04.63\00:19:06.26
You feel like great.
00:19:06.29\00:19:07.44
You're like I am go and asleep
00:19:07.47\00:19:08.97
I am just feeling
relaxed all right.
00:19:09.00\00:19:10.11
But here the thing folks,
00:19:10.14\00:19:11.17
actually stretching
makes you feel good,
00:19:11.20\00:19:13.35
energize you and just
wait for the tackle your day.
00:19:13.38\00:19:16.11
Some people actually
stretch in the morning
00:19:16.14\00:19:17.65
to get the stuff going.
00:19:17.68\00:19:18.71
You know what I mean.
00:19:18.74\00:19:19.77
And get the day starting
00:19:19.80\00:19:20.83
because they
feeling little good.
00:19:20.86\00:19:21.89
Getting enjoy and
flung to your body.
00:19:21.92\00:19:23.57
Okay, we're doing
chest stretch okay.
00:19:23.60\00:19:25.96
Now chest stretch you
could use your partner,
00:19:25.99\00:19:27.86
we'll do the one
you do by yourself.
00:19:27.89\00:19:29.33
Put your hand behind your head.
00:19:29.36\00:19:31.47
And you gonna
pull it straight back
00:19:31.50\00:19:33.60
put your elbows back behind you
00:19:33.63\00:19:36.04
like you want to squeeze
shoulder blades together.
00:19:36.07\00:19:38.23
And get a good
stretch and lift your chest up
00:19:38.26\00:19:40.34
and get a good stretch there.
00:19:40.37\00:19:42.18
Nice, nice, nice,
nice, nice stretch.
00:19:42.21\00:19:45.03
Good chest stretch. Now
here if you got a partner.
00:19:45.06\00:19:48.54
Now I go back up.
00:19:48.57\00:19:50.89
Okay, if you got a
partner, partner can help you
00:19:50.92\00:19:52.99
to place little
more emphasis there.
00:19:53.02\00:19:54.42
You're feeling that? Yeah.
00:19:54.45\00:19:55.48
A little bit more. There you go.
00:19:55.51\00:19:58.10
It feels really good doesn't it?
00:19:58.13\00:19:59.16
Yes.
00:19:59.19\00:20:00.22
Okay, now watch this put
your arms out to the side.
00:20:00.25\00:20:02.39
Now from this
position I am pulling in.
00:20:02.42\00:20:05.37
Oh, yes do you
feel that one, Nato?
00:20:05.40\00:20:07.56
You can see that
one. She is feeling this.
00:20:07.59\00:20:09.24
She has smiles on her face.
Hey it's a smile on her face.
00:20:09.27\00:20:11.73
She is like oh, this is good.
Don't let this stop, you know.
00:20:11.76\00:20:15.90
Lift your chest
and now stay up tight.
00:20:15.93\00:20:17.81
Now you're gonna good
stretch there, excellent.
00:20:17.84\00:20:20.89
That's what I am talking about.
00:20:20.92\00:20:22.71
That feel good?
That feels great.
00:20:22.74\00:20:24.07
It feels good.
00:20:24.10\00:20:25.13
Okay, we gonna do our next
exercise it's gonna stretch
00:20:25.16\00:20:27.47
and we're gonna
stretch our shoulders.
00:20:27.50\00:20:29.30
Yeah, shoulders,
shoulders, shoulders,
00:20:29.33\00:20:31.04
we do shoulders a lot
but this one I love this.
00:20:31.07\00:20:33.67
The demonstrate
for your shoulders
00:20:33.70\00:20:34.73
so focus on once again
00:20:34.76\00:20:35.84
do not the place stress on
your elbows bring your arms
00:20:35.87\00:20:39.03
and your triceps
goes straight across okay.
00:20:39.06\00:20:42.63
Some people like to
bring it straight back
00:20:42.66\00:20:44.74
which is okay to really
get further it's up to you.
00:20:44.77\00:20:47.68
Okay, some people
might go straight back
00:20:47.71\00:20:49.21
and get more of a stretch there.
00:20:49.24\00:20:50.54
Excellent, other
side straight across
00:20:53.34\00:20:55.93
and then straight back.
00:20:59.58\00:21:01.06
Excellent.
00:21:08.60\00:21:09.65
Now another
stretch that you could do
00:21:09.68\00:21:11.06
for bringing your front
stretch is just straight up here
00:21:11.09\00:21:15.53
and you get fuller
stretch by lifting straight up
00:21:15.56\00:21:17.35
you feel stretch in
working your front deltoids
00:21:17.38\00:21:18.85
you're feeling the
stretch right there.
00:21:18.88\00:21:20.30
And open yourself all way up.
00:21:24.58\00:21:25.89
Okay, put your
both hands together
00:21:28.84\00:21:30.48
and push forward some
thing like twine the fingers
00:21:30.51\00:21:33.28
and get a good
stretch for your deltoids.
00:21:33.31\00:21:35.62
Feeling good, loving
this, feel the stretch.
00:21:38.89\00:21:42.35
Take both hands over head
00:21:42.38\00:21:44.09
and get a good
stretch and enjoy the stretch.
00:21:44.12\00:21:46.39
Oh, listen folks,
00:21:46.42\00:21:48.13
there is nothing like stretching
00:21:48.16\00:21:50.10
and I don't understand
why don't make time for this
00:21:50.13\00:21:52.49
because it feels so good.
00:21:52.52\00:21:55.17
Good job, good job.
00:21:58.49\00:21:59.83
All right, shake them
loose, shake them loose,
00:21:59.86\00:22:02.12
shake them
loose, shake them loose.
00:22:02.15\00:22:03.36
All right here's one
for your traps, okay.
00:22:03.39\00:22:06.59
You know, how do this up
and down for work your traps.
00:22:06.62\00:22:08.97
Imagine pushing your
hands down and get it stretch.
00:22:09.00\00:22:13.54
Like hands to the side
and you want to push down.
00:22:13.57\00:22:17.22
And you feel the
stretch in your traps.
00:22:17.25\00:22:18.99
Push down with your hands.
00:22:19.02\00:22:20.66
Pushes down, just
relax and feel the--
00:22:20.69\00:22:22.68
you feel a
difference when we do that.
00:22:22.71\00:22:24.31
You can fell a pushing all
way down and get a stretch.
00:22:24.34\00:22:27.14
And try to lift your
head in tall position
00:22:27.17\00:22:29.65
and stay up tall and push down
00:22:29.68\00:22:31.72
and you get a stretch
going all through your arms
00:22:31.75\00:22:34.04
all that right up to
your traps all through here.
00:22:34.07\00:22:36.17
You're feeling that? Yeah.
00:22:36.20\00:22:37.31
This is kind of cool, isn't it?
00:22:40.93\00:22:42.65
It feels good. Okay, excellent.
00:22:42.68\00:22:45.73
Let's go our biceps.
00:22:45.76\00:22:49.02
Okay, a bicep stretch
arms spread up to the side
00:22:49.05\00:22:52.37
like you're on a
cross bend your wrist.
00:22:52.40\00:22:55.14
Sometimes I like
to put my foot forward
00:22:55.17\00:22:56.61
to get a good bounce on this.
00:22:56.64\00:22:58.30
Bend your wrist.
00:22:58.33\00:22:59.36
The secret is bending that wrist
00:22:59.39\00:23:00.88
and lean forward
just a little bit.
00:23:00.91\00:23:03.25
That place is just
emphasis round the biceps.
00:23:03.28\00:23:05.20
Now her hand might be
little slope but lifting them up
00:23:05.23\00:23:07.83
like I on a cross and
watch I am gonna help her out.
00:23:07.86\00:23:11.72
You feel a difference?
00:23:11.75\00:23:13.08
Oh yeah, those
biceps are screaming.
00:23:13.11\00:23:16.84
Oh yes.
00:23:19.12\00:23:20.16
Now imagine you're on a Titanic.
00:23:20.19\00:23:21.49
Remember that shot of
Titanic she's leaning forward?
00:23:21.52\00:23:23.24
Oh, yeah.
00:23:23.27\00:23:24.30
That's what you want to
be just like this right here.
00:23:24.33\00:23:27.09
Now if you don't have
somebody to hold that for you
00:23:27.12\00:23:30.09
you could exact same
steps one arm against the wall
00:23:30.12\00:23:33.54
see that right here.
00:23:33.57\00:23:34.84
And you could push
it against the wall.
00:23:34.87\00:23:37.14
I am wall right
now. Solid foundation.
00:23:37.17\00:23:39.59
Solid. Solid foundation.
00:23:39.62\00:23:41.34
Okay now, speaking
about watch your forms
00:23:41.37\00:23:44.36
this is form
stretch that you could do.
00:23:44.39\00:23:46.21
Face me, go ahead and face me.
00:23:46.24\00:23:47.75
Put your hands here and push.
00:23:47.78\00:23:50.22
Now that way you're
gonna flex up the hands
00:23:50.25\00:23:52.00
there like you're wall and lift
like there pull your forearms.
00:23:52.03\00:23:55.10
Okay, that's one stretch.
00:23:55.13\00:23:56.83
Another stretch is turning
this way and go that way.
00:23:56.86\00:24:00.90
You feel that?
00:24:00.93\00:24:02.26
Now you don't want to
push your whole body weight.
00:24:02.29\00:24:03.80
Just you could
feel the pressure there
00:24:03.83\00:24:05.33
that you lean up
against the wall there.
00:24:05.36\00:24:07.20
Feeling that stretch? Yeah.
00:24:07.23\00:24:08.79
Okay.
00:24:08.82\00:24:10.64
It's a very good stretch to have
00:24:10.67\00:24:12.67
losing up your forearms.
00:24:12.70\00:24:13.73
For those who
use the mouse a lot
00:24:13.76\00:24:15.17
when you work
this is a good stretch
00:24:15.20\00:24:16.94
to help open up this
just right in through here.
00:24:16.97\00:24:18.84
Okay and you could
do this way holding.
00:24:18.87\00:24:21.29
Okay, that way and even
stress using your fingers
00:24:21.32\00:24:25.27
open and close like this.
00:24:25.30\00:24:26.88
Open to stretch them out.
00:24:26.91\00:24:28.08
Put a rubber band
00:24:28.11\00:24:29.30
around your
fingers get a good stretch.
00:24:29.33\00:24:31.13
Actually it's kind of exercise
00:24:31.16\00:24:32.33
but you need to
condition those digits.
00:24:32.36\00:24:34.42
Okay you're using a lot of
00:24:34.45\00:24:35.58
but you have to do the
opposite to help them relax.
00:24:35.61\00:24:38.40
Okay ready. Ready.
00:24:38.43\00:24:40.17
We have a triceps.
Oh, I love triceps.
00:24:40.20\00:24:42.87
Okay shoulder above your head.
00:24:42.90\00:24:44.12
Get a good stretch.
00:24:47.71\00:24:48.74
Now Nato, come and
take a shot of this.
00:24:48.77\00:24:51.65
My hand is not
just going to the side
00:24:51.68\00:24:54.32
like this the stretch.
00:24:54.35\00:24:55.58
I am actually dropping my hand
00:24:55.61\00:24:56.99
straight down towards
the center line of my body
00:24:57.02\00:24:59.23
and I am pushing the
emphasis on my elbow.
00:24:59.26\00:25:02.26
And that allows me to get
a good stretch that triceps.
00:25:02.29\00:25:05.41
Okay, you don't want to do this,
00:25:05.44\00:25:07.76
this is the only
time you could really put
00:25:07.79\00:25:09.26
the emphasis on your elbow
00:25:09.29\00:25:10.49
get a good stretch like this,
00:25:10.52\00:25:11.73
right down the
center lift your chest up.
00:25:11.76\00:25:13.73
Other side it's just like this.
00:25:13.76\00:25:15.50
Nice, nice, nice, nice.
00:25:21.10\00:25:23.06
And guess folks, when
you're doing your stretches
00:25:23.09\00:25:26.40
you always, always,
always, always got to breath.
00:25:26.43\00:25:32.32
You got to get
oxygen flowing to the body
00:25:32.35\00:25:34.23
that is the key to when
you're doing your stretching
00:25:34.26\00:25:36.86
oxygen is needed
throughout your body.
00:25:36.89\00:25:38.48
So never hold your breath,
00:25:38.51\00:25:40.09
never try to fight
your muscles enjoy it.
00:25:40.12\00:25:43.66
Enjoy it.
00:25:43.69\00:25:44.95
Okay, speaking about enjoyment
00:25:44.98\00:25:46.63
we're gonna focus on the head.
00:25:46.66\00:25:48.08
Okay, let's do a
neck stretch, okay.
00:25:48.11\00:25:50.22
Okay, what I want to do
is I want to do it for you.
00:25:50.25\00:25:51.92
Come to center stage so
everybody could see you.
00:25:51.95\00:25:53.82
Now I want to do is I want
to be the resistance for you.
00:25:53.85\00:25:56.63
I want to relax your neck
00:25:56.66\00:25:57.69
and I am going
to put my hand here
00:25:57.72\00:25:58.81
and I gonna take your
neck to the side here.
00:25:58.84\00:26:01.44
Oh, tell when
you are feeling this.
00:26:01.47\00:26:03.74
I am feeling it. Okay.
00:26:03.77\00:26:07.86
Nice, excellent.
00:26:07.89\00:26:10.78
Let's go and do the other side.
00:26:10.81\00:26:11.99
Let's come and support
down little resistance here.
00:26:12.02\00:26:15.34
Now you could you
actually put your hand
00:26:15.37\00:26:16.74
and to yourself
to see how it feels.
00:26:16.77\00:26:18.51
And get that
nice stretch for it.
00:26:18.54\00:26:19.94
Do you feel that? Yes.
00:26:19.97\00:26:21.24
Excellent, good
job. How you're feeling.
00:26:24.45\00:26:27.72
Relaxed. Relaxed.
00:26:27.75\00:26:29.53
Are you ready for wellness tip?
00:26:29.56\00:26:30.72
Absolutely.
00:26:30.75\00:26:31.82
I am ready for wellness tip.
00:26:31.85\00:26:32.88
You guys, ready
for wellness tip,
00:26:32.91\00:26:34.11
let's go and check this out.
00:26:34.14\00:26:35.35
Between 1960 and
2007 the amount of waste
00:26:42.22\00:26:46.16
each person
created almost doubled
00:26:46.19\00:26:48.16
from 2.7 to 4.6 pounds per day.
00:26:48.19\00:26:51.66
A better life
value should be reuse,
00:26:51.69\00:26:54.63
reduce, recycle and reproduce,
00:26:54.66\00:26:57.46
because doing
right feels better.
00:26:57.49\00:27:01.67
That's right folks,
00:27:01.70\00:27:02.82
hey your environment
can affect your health
00:27:02.85\00:27:05.30
and we all have to do our part.
00:27:05.33\00:27:07.07
Hey, guys, we
had a great workout,
00:27:07.10\00:27:08.57
stretch felt
good though energize
00:27:08.60\00:27:11.92
being had to tackle my week.
00:27:11.95\00:27:13.27
Monica, thanks
for coming with us.
00:27:13.30\00:27:14.39
Thanks, Casio.
00:27:14.42\00:27:15.45
Appreciate, you
did a great job today.
00:27:15.48\00:27:17.52
All right guys,
I was in a military
00:27:17.55\00:27:19.24
where we used
lots of special codes
00:27:19.27\00:27:20.98
and let me tell you
something in our life
00:27:21.01\00:27:23.09
we just need two simple codes
00:27:23.12\00:27:25.17
to enter into and
our life to enjoy it.
00:27:25.20\00:27:27.58
They are the love and the Bible.
00:27:27.61\00:27:29.36
These two simple codes
when we enter it into our life
00:27:29.39\00:27:32.33
the things we
want turned on will.
00:27:32.36\00:27:35.48
And the things we need
to turn off will happen.
00:27:35.51\00:27:38.13
Let me tell you folks,
we got to find more time
00:27:38.16\00:27:40.69
and more time to
insert God into our life.
00:27:40.72\00:27:43.86
Hey, this is Casio remind you
00:27:43.89\00:27:45.61
that actions to key
for life is my prayer
00:27:45.64\00:27:48.50
that the Lord
keeps you keeps you safe,
00:27:48.53\00:27:50.98
keeps your family safe
00:27:51.01\00:27:52.22
and I want you more and
more to understand your strength
00:27:52.25\00:27:54.78
and
encouragement comes from Him.
00:27:54.81\00:27:56.43
Seek Him everyday.
God bless, thank you.
00:27:56.46\00:27:59.30
I see you next time keep
flexing those faith muscles.
00:27:59.33\00:28:02.10
Bye-bye.
00:28:02.13\00:28:03.22