[Disclaimer]
00:00:01.30\00:00:14.55
Stay tuned for Body & Spirit!
00:00:14.60\00:00:16.15
Today we're going to talk about
00:00:16.20\00:00:17.28
"how to
rehabilitate a bad knee".
00:00:17.33\00:00:20.32
Hello I'm Dick Nunez,
Wellness Director of the
00:00:48.03\00:00:50.08
Black Hills Health
and Education Center.
00:00:50.13\00:00:52.52
Welcome to Body & Spirit.
00:00:52.57\00:00:54.38
Today we're going
to be talking about
00:00:54.43\00:00:55.72
how to rehabilitate a knee.
00:00:55.77\00:00:56.74
That's something that
plagues a lot of people.
00:00:56.77\00:00:58.92
Once they get hurt
they don't know what to do.
00:00:58.97\00:01:00.85
So the reality is they do
absolutely nothing and then
00:01:00.90\00:01:03.25
what happens is their
leg starts to hurt even more.
00:01:03.30\00:01:05.22
Their knee gets even more
inflamed and they get more
00:01:05.87\00:01:07.12
and more problems and
eventually sometimes they
00:01:07.17\00:01:10.15
end up with a knee replacement.
00:01:10.20\00:01:11.58
So we're going to talk
today about how to prevent that
00:01:11.63\00:01:14.35
and what we can do
to make it stronger.
00:01:14.40\00:01:16.35
We know in the Bible
where Jesus gives parables about
00:01:16.40\00:01:18.65
if you take care
of something that more
00:01:18.70\00:01:21.98
will be added onto you.
00:01:22.03\00:01:23.98
We don't wanna just
bury something in the sand
00:01:24.03\00:01:25.75
just because we have
a problem in our life.
00:01:25.80\00:01:27.38
We don't just want to
bury it and forget about it.
00:01:27.43\00:01:29.78
We want to go forward
seeking out knowledge that will
00:01:29.83\00:01:31.72
bless us and then we'll
get the blessings of Jesus
00:01:31.77\00:01:34.22
as well as we
strive out to do our part
00:01:34.27\00:01:37.18
and He's
faithful to do His part!
00:01:37.23\00:01:39.72
So let's get started!
00:01:39.77\00:01:41.45
Today helping me out
will be Randi and Mindy
00:01:41.50\00:01:46.28
and I'm sure we'll
have a very good time today.
00:01:46.33\00:01:49.75
Okay we're going to
start by warming up.
00:01:51.57\00:01:53.52
We're just going to
circle the arms around.
00:01:53.57\00:01:58.52
Loosen the shoulders up.
00:01:58.57\00:01:59.65
Loosen up the arms.
00:01:59.70\00:02:02.32
Get the blood circulating.
00:02:02.37\00:02:05.95
Once we get that blood
flowing we can really work hard.
00:02:06.00\00:02:09.22
So it's important, okay.
00:02:09.27\00:02:11.18
Now let's go the other way.
00:02:11.23\00:02:14.65
Up and around!
00:02:14.70\00:02:16.35
Okay we're gonna do five more.
00:02:21.60\00:02:24.88
Now, in today's program
00:02:30.60\00:02:31.58
we're going to be
focusing on rehabilitating knees
00:02:31.63\00:02:34.95
but we can really focus still
00:02:35.00\00:02:36.78
on working hard
on the upper body.
00:02:36.83\00:02:39.65
So that's what
we're going to do.
00:02:39.70\00:02:40.67
In fact, we're going to start
out by doing some push ups!
00:02:40.68\00:02:43.15
Now we can do push
ups in one of two ways,
00:02:43.20\00:02:45.32
we can either
do a military style
00:02:45.37\00:02:46.98
-military style push up
what would be a man's push up
00:02:47.03\00:02:50.15
where you brace
yourself from your feet
00:02:50.20\00:02:52.18
and lower yourself down
00:02:52.23\00:02:53.20
or you can do what we
call female style push ups
00:02:53.21\00:02:55.18
where you have your
knees on the ground.
00:02:55.23\00:02:56.85
Whichever you
choose to do is just fine!
00:02:56.90\00:02:58.88
So climb on down
to the ground there!
00:02:58.93\00:03:03.75
Okay and lower
yourself down and push up.
00:03:03.80\00:03:08.25
Good!
00:03:08.30\00:03:10.62
Keep going!
00:03:10.67\00:03:13.95
The question that
often times comes is
00:03:14.00\00:03:15.75
"how many should we do?"
00:03:15.80\00:03:17.35
Well the answer
is as many as we can.
00:03:17.40\00:03:21.88
It will vary
from person to person.
00:03:21.93\00:03:27.88
You're looking pretty good here!
00:03:27.93\00:03:29.55
Looks like Randy could
have done them men style
00:03:29.60\00:03:31.58
without too much problem!
00:03:31.63\00:03:37.32
Keep going!
00:03:37.37\00:03:38.34
We're focusing
on the chest here.
00:03:38.35\00:03:40.62
On the
shoulders and the triceps.
00:03:40.67\00:03:43.22
This is a very
good compound exercise.
00:03:43.27\00:03:47.02
Good!
00:03:48.80\00:03:50.45
Okay let's do five more!
00:03:51.30\00:03:53.25
1, 2, 3, 4,
00:03:53.30\00:03:58.92
Okay go part way down.
00:03:58.97\00:04:01.75
Don't bail out yet!
00:04:01.80\00:04:02.77
Now hold it there
down for ten seconds!
00:04:02.78\00:04:03.82
1, 2, 3, 4, 5,
6, 7, 8, 9, 9 , 10
00:04:03.87\00:04:14.28
Good!
00:04:14.33\00:04:15.62
Okay come on up!
00:04:15.67\00:04:19.28
Now we want to
stretch those muscles out.
00:04:19.33\00:04:21.55
You're going to reach
back; feel that stretch!
00:04:21.60\00:04:27.45
Okay bring it across.
00:04:27.50\00:04:28.95
Now we're going to
pull the scapula apart...
00:04:29.00\00:04:32.58
...and stretch the back area.
00:04:32.63\00:04:35.75
Okay, again, reach back
00:04:35.80\00:04:40.92
and bring it across.
00:04:40.97\00:04:42.95
Just feel that stretch!
00:04:43.00\00:04:45.52
Okay good.
00:04:45.57\00:04:47.18
Okay we'd like our towels...
00:04:47.23\00:04:48.95
...You might want to
toss my coat off there
00:04:49.00\00:04:50.72
while you're over there.
00:04:50.77\00:04:53.62
Okay thank you!
00:04:54.87\00:04:56.42
Okay we're going to
do a rowing type motion.
00:04:58.80\00:05:01.08
We're just going to
grab the towel like that.
00:05:01.13\00:05:03.45
Okay we're going to
bend over a little bit.
00:05:03.50\00:05:06.95
-Hold on with the other hand.
00:05:07.00\00:05:08.75
You're going to pull
in and pull back out.
00:05:08.80\00:05:11.85
And you can make this
very difficult if you want to
00:05:11.90\00:05:14.28
by giving yourself
lots of good resistance
00:05:14.33\00:05:17.98
as you pull it in
and pull it back out.
00:05:18.03\00:05:23.18
Okay keep it going!
00:05:23.23\00:05:25.18
And we'll try to
do about 20 of those.
00:05:25.23\00:05:28.62
7
00:05:28.67\00:05:29.68
Reach all the way out!
00:05:29.73\00:05:31.52
You want to reach all
the way out with this arm.
00:05:31.57\00:05:34.35
There you go!
00:05:34.40\00:05:35.75
That's where
you're pulling from.
00:05:35.80\00:05:37.85
Okay reach out!
00:05:37.90\00:05:39.35
Good!
00:05:39.40\00:05:40.37
That's good!
Good movement there!
00:05:40.38\00:05:41.35
Okay you want to
pull in just like you're
00:05:41.36\00:05:44.32
sawing something or
starting a lawnmower.
00:05:44.37\00:05:55.02
Okay, let's do about five more!
00:05:55.07\00:05:57.35
Two more!
00:06:03.33\00:06:07.45
Okay switch around!
00:06:07.50\00:06:09.25
You're going to
do your left arm.
00:06:09.30\00:06:11.42
Let's work it hard!
00:06:11.47\00:06:16.42
Sometimes it takes a
little bit of practice
00:06:16.47\00:06:18.75
to get the coordination.
00:06:18.80\00:06:21.12
That's okay!
00:06:21.17\00:06:22.14
The more you do it the
better you'll get at it!
00:06:22.15\00:06:24.78
Okay work hard.
00:06:24.83\00:06:25.80
I have a
feeling if I was the one
00:06:25.81\00:06:27.15
holding on to that towel
00:06:27.20\00:06:28.17
you'd be working a
little bit harder than that!
00:06:28.18\00:06:31.38
Give yourself some resistance!
00:06:31.43\00:06:36.98
Okay and you want to
bring your arm close enough
00:06:37.03\00:06:39.05
that you get all the way out.
00:06:39.10\00:06:42.58
I'm sorry? .
00:06:47.33\00:06:49.32
Yeah you'll feel
it in your shoulder
00:06:49.37\00:06:51.88
and the upper back area.
00:06:51.93\00:06:54.62
Okay three more!
00:06:54.67\00:07:00.85
Okay good!
00:07:00.90\00:07:01.87
Now I want you to
grab the ends of the towel
00:07:01.88\00:07:03.62
and we're gonna pull hard
like we're gonna pull it in two.
00:07:03.67\00:07:06.68
Nobody's managed to do it yet;
00:07:06.73\00:07:08.25
so maybe you can be first!
00:07:08.30\00:07:09.78
Okay bring it up over the head
00:07:09.83\00:07:13.35
and we're gonna pull it over
00:07:13.40\00:07:15.18
down to the waist and up.
00:07:15.23\00:07:18.62
Feel it stretch.
00:07:18.67\00:07:19.68
Keep pulling apart
until you get to the bottom
00:07:19.73\00:07:21.85
and push your scapula out.
00:07:21.90\00:07:26.62
Good!
00:07:26.67\00:07:27.92
Keep it going!
00:07:27.97\00:07:29.18
Push the scapula out.
00:07:29.23\00:07:31.05
That's the shoulder
blade you have back there.
00:07:31.10\00:07:33.28
The triangular shaped
muscles up in the upper back.
00:07:33.33\00:07:37.95
Okay we're going to do ten more!
00:07:41.40\00:07:43.42
And seven more!
00:07:52.40\00:07:53.37
Keep pulling the towel
apart hard as you're doing it!
00:07:53.38\00:07:57.38
And two more!
00:08:06.20\00:08:07.92
Good job!
00:08:12.80\00:08:13.77
Okay let me have the towels!
00:08:13.80\00:08:16.32
We'll take care of
these real quick, okay.
00:08:16.37\00:08:19.75
Grab like this and
we're gonna stretch
00:08:19.80\00:08:22.98
the latissimus area
that we just worked.
00:08:23.03\00:08:27.65
Okay we're
gonna hold the stretch
00:08:27.70\00:08:29.98
for about 10 to 15 seconds.
00:08:30.03\00:08:35.35
Okay and switch!
00:08:35.40\00:08:39.58
Okay you wanna
feel that stretch.
00:08:39.63\00:08:46.88
Okay good,
00:08:46.93\00:08:48.82
You feel that in
through there at all?
00:08:48.87\00:08:51.02
Pull harder!
00:08:51.07\00:08:55.62
Okay.
00:08:55.67\00:08:57.12
Now we're going to
work the shoulders;
00:08:57.17\00:08:58.68
a very neglected area!
00:08:58.73\00:09:00.68
We're gonna have a
lot of fun on this one!
00:09:00.73\00:09:02.78
Okay you're gonna reach out
00:09:02.83\00:09:05.12
and we're gonna
make some small circles.
00:09:05.17\00:09:09.78
Now we're gonna
make some bigger circles.
00:09:09.83\00:09:14.38
Now we're going to
make them small again.
00:09:14.43\00:09:17.08
We can vary this up
so we can make it harder
00:09:17.13\00:09:21.48
or more fun, however
way you want to look at it.
00:09:21.53\00:09:24.75
Now reverse it.
00:09:24.80\00:09:26.92
Now let's make them bigger.
00:09:26.97\00:09:30.88
And make it smaller again.
00:09:30.93\00:09:33.42
Keep those arms up!
00:09:33.47\00:09:35.98
Okay reverse it!
00:09:36.03\00:09:39.15
And bigger!
00:09:39.20\00:09:40.75
Now make it smaller again.
00:09:40.80\00:09:42.25
By doing this
circular rotation we bring in
00:09:42.30\00:09:45.22
more of the muscles in
the upper back as well.
00:09:45.27\00:09:47.78
Okay and back!
00:09:47.83\00:09:50.78
And forward again.
00:09:50.83\00:09:54.25
And back!
00:09:54.30\00:09:55.27
If nothing else we're
going to have fun, right?
00:09:55.28\00:09:57.78
And forward again.
00:09:57.83\00:10:00.02
And back.
00:10:00.07\00:10:01.58
Now bigger!
00:10:01.63\00:10:03.02
Starting to burn a little bit?
00:10:03.07\00:10:05.32
okay!
00:10:05.37\00:10:06.52
Hold it there.
00:10:06.57\00:10:08.32
Nice and level.
00:10:08.37\00:10:09.34
We're going to hold
that for 30 seconds.
00:10:09.35\00:10:11.62
Think we can
hold on for that long?
00:10:11.67\00:10:14.08
No!?
00:10:14.13\00:10:15.10
Well we're gonna have to!
00:10:15.13\00:10:17.28
Okay there's ten!
00:10:17.33\00:10:20.02
What's the matter?
00:10:20.07\00:10:21.68
Am I counting too slow?
00:10:21.73\00:10:23.78
I'm doing it too!
00:10:23.83\00:10:29.45
There's 20!
00:10:29.50\00:10:30.75
1, 2
00:10:30.80\00:10:31.77
It's gonna feel good
when you put your arms down!
00:10:31.78\00:10:33.98
5, 6, 7,
00:10:34.03\00:10:35.65
You ready?
00:10:35.70\00:10:36.72
8, 9 Drop them!
00:10:36.77\00:10:39.52
Wow, you feel that?
00:10:39.57\00:10:41.32
A nice pump in the shoulders!
00:10:41.37\00:10:42.34
Oh that's good!
00:10:42.35\00:10:43.32
okay now we're
gonna draw up like this
00:10:43.33\00:10:45.68
and push down.
00:10:45.73\00:10:50.98
This is going to be
working the trapezius muscles
00:10:51.03\00:10:53.92
and also
loosening up the shoulders
00:10:53.97\00:10:56.82
after giving them a
pretty good little dose!
00:10:56.87\00:10:59.95
Okay push all the way down.
00:11:06.40\00:11:10.12
And let's go five more!
00:11:10.17\00:11:11.92
Okay now we're
gonna stretch those arms.
00:11:20.53\00:11:25.08
Stretch those shoulders
out by reaching across.
00:11:25.13\00:11:28.35
Okay you feel that there?
00:11:28.40\00:11:30.72
How about you, feel that there?
00:11:30.77\00:11:33.88
Okay, good.
00:11:33.93\00:11:35.02
Five more seconds!
00:11:35.07\00:11:39.08
Okay switch over.
00:11:39.13\00:11:41.02
Okay does that feel good?
00:11:48.03\00:11:49.35
You're starting to
sweat a little bit!
00:11:49.40\00:11:51.22
That's good!
00:11:51.27\00:11:52.58
Okay relax.
00:11:53.73\00:11:55.65
Now we're going to
do a bicep exercise.
00:11:55.70\00:11:58.02
And the way we're
going to do that is
00:11:58.07\00:11:59.28
we're just going
to reach out here
00:11:59.33\00:12:00.78
and squeeze the
arms down and reach out.
00:12:00.83\00:12:03.95
Squeeze down and out!
00:12:04.00\00:12:07.58
Good!
00:12:07.63\00:12:08.62
Keep it going!
00:12:08.67\00:12:11.15
Just flex the arms down,
00:12:11.20\00:12:14.32
reach out,
00:12:14.37\00:12:16.65
flex down!
00:12:16.70\00:12:17.98
Even though this
is a simple movement
00:12:18.03\00:12:19.88
it's very
effective for arm training.
00:12:19.93\00:12:25.82
How we doing back there?
00:12:25.87\00:12:34.75
Okay let's keep the
heads up while we do that!
00:12:34.80\00:12:40.48
Flex hard!
00:12:40.53\00:12:41.50
Just like you're in a
body building contest!
00:12:41.51\00:12:43.25
Just flex those arms hard!
00:12:43.30\00:12:44.82
The harder you flex
them the more benefit
00:12:44.87\00:12:47.12
you're going to get out of them!
00:12:47.17\00:12:48.38
You don't have to worry about
getting large bulky muscles;
00:12:48.43\00:12:51.58
it's very difficult to do that!
00:12:51.63\00:12:53.22
It's hard enough
for men to do that
00:12:53.27\00:12:54.72
so don't worry about it.
00:12:54.77\00:12:56.72
Okay, let's do five more!
00:12:56.77\00:12:58.82
Two more!
00:13:03.97\00:13:06.22
Good!
00:13:06.27\00:13:07.48
Alright good job!
00:13:07.53\00:13:08.50
Okay we're going
to get back into a
00:13:08.51\00:13:10.12
push up position again.
00:13:10.17\00:13:13.38
Cruel and unusual punishment!
00:13:13.43\00:13:15.68
Okay we don't have to do
very many this time because
00:13:15.73\00:13:17.58
your arms are
already pretty tired
00:13:17.63\00:13:18.65
but we're going to bring
our hands in close, okay.
00:13:18.70\00:13:23.88
Okay lower
yourselves down and push up.
00:13:23.93\00:13:28.45
Okay down and up!
00:13:28.50\00:13:30.72
Let's try to do ten of them
00:13:30.77\00:13:33.75
NO? !
00:13:33.80\00:13:35.22
Okay, do as many as you can.
00:13:35.27\00:13:36.82
That's okay you can go
ahead and rest for a second.
00:13:40.20\00:13:45.08
We'll let Randi keep it going!
00:13:45.13\00:13:46.85
Good!
00:13:46.90\00:13:47.87
You're doing great!
00:13:47.88\00:13:49.98
Two more!
00:13:50.03\00:13:51.28
Oh okay.
00:13:51.33\00:13:52.30
Okay get back into
your position again.
00:13:52.31\00:13:54.22
Both of you.
00:13:54.27\00:13:55.24
Okay now lower yourselves
part way down in that position,
00:13:55.25\00:13:56.98
put your hands in close.
00:13:57.03\00:13:59.68
Okay and hold for ten seconds!
00:13:59.73\00:14:00.88
1, 2, 3, 4, 5, 6, 7, 8, 9 and 10
00:14:00.93\00:14:10.35
Good!
00:14:10.40\00:14:11.37
Okay lay on
your backs there with
00:14:11.38\00:14:13.75
your heads up this way.
00:14:13.80\00:14:15.25
You get to take a
nap now? [giggles]
00:14:18.37\00:14:21.72
Okay what I
want you to do now is
00:14:21.77\00:14:26.15
put both legs down.
00:14:26.20\00:14:27.82
Now which leg is your.
00:14:27.87\00:14:30.58
Okay that's your bad one.
00:14:30.63\00:14:31.60
Okay I want you to raise
your left legs up straight
00:14:31.61\00:14:33.88
and just right up
to about this height.
00:14:33.93\00:14:35.75
Okay back down and I
want you to do that 20 times!
00:14:35.80\00:14:39.95
Good!
00:14:40.00\00:14:41.05
Up!
00:14:41.10\00:14:43.88
Whenever we look
at knee problems.
00:14:43.93\00:14:45.55
I want you to count for me.
00:14:45.60\00:14:46.72
Tell me when you get to 20.
00:14:46.77\00:14:47.98
...whenever we
deal with knee problems
00:14:48.03\00:14:49.62
we find that there's going to be
00:14:49.67\00:14:51.78
various reasons
why they're there.
00:14:51.83\00:14:53.38
It's either going to
be a cartilage problem,
00:14:53.43\00:14:55.68
a tendon problem
00:14:55.73\00:14:56.95
or a ligament problem.
00:14:57.00\00:14:58.28
And the way we
treat each one of those
00:14:58.33\00:14:59.88
is going to be a
little bit different
00:14:59.93\00:15:01.52
but yet by and large we can
use the same type of recovery
00:15:01.57\00:15:04.88
for all those
various ailments because
00:15:04.93\00:15:07.45
this is a great way of
getting someone ready for
00:15:07.50\00:15:10.82
surgery or when
they're coming out of it.
00:15:10.87\00:15:12.95
How many is that?
00:15:13.00\00:15:14.08
Okay bend your
knee slightly now.
00:15:14.13\00:15:15.18
Okay and raise and keep it
the same bend the whole time
00:15:15.23\00:15:19.85
and do 20 of those.
00:15:19.90\00:15:21.78
Okay, you starting to felt
hat in your thigh a little bit?
00:15:24.83\00:15:27.68
Okay, keep your
knee bent a little bit
00:15:27.73\00:15:29.62
but you don't
want to extend it out.
00:15:29.67\00:15:34.28
This is a good exercise routine
for the connective tissue.
00:15:34.33\00:15:39.28
Also, once we get to the
point where somebody might
00:15:39.33\00:15:41.95
feel a lot of
grinding under the kneecap.
00:15:42.00\00:15:44.72
20?
00:15:44.77\00:15:45.74
Okay bend it a little bit more!
00:15:45.75\00:15:47.42
Okay and raise!
00:15:47.47\00:15:48.68
...and they feel that
grinding under the kneecap.
00:15:48.73\00:15:51.58
That's usually a
condition called condramalasia
00:15:51.63\00:15:53.32
where one part of the quadriceps
is developed more than
00:15:53.37\00:15:57.02
the other and it causes
a puling in the kneecap.
00:15:57.07\00:16:01.55
How many is that?
00:16:01.60\00:16:06.12
How's that feeling for you?
00:16:06.17\00:16:09.35
Makes your knee feel better.
00:16:09.40\00:16:11.35
Okay good!
00:16:11.40\00:16:13.48
Okay switch! Do the other leg!
00:16:13.53\00:16:17.08
The other thing
that's very important,
00:16:17.13\00:16:18.10
anytime we do
rehabilitation we think
00:16:18.11\00:16:20.42
"well we just need
to do our bad side".
00:16:20.47\00:16:21.95
Well, in reality we
need to do both sides because
00:16:22.00\00:16:24.45
we want to make sure
the body is balanced.
00:16:24.50\00:16:26.25
That's a very important concept
00:16:26.30\00:16:27.48
because if the
body's out of balance then
00:16:27.53\00:16:29.58
the potential for
being hurt is greater.
00:16:29.63\00:16:32.65
I think a lot of us
have seen athletes running
00:16:32.70\00:16:35.08
down the track and
they're running very fast
00:16:35.13\00:16:37.45
and all of a sudden they stop
00:16:37.50\00:16:38.55
and grab their hamstring
cause they can't keep going.
00:16:38.60\00:16:41.28
(Okay you made
the switch, good!)
00:16:41.33\00:16:42.92
.and what happens to them is
00:16:42.97\00:16:43.94
their quadriceps are
stronger than their hamstrings
00:16:43.95\00:16:45.88
and as they're running too fast
00:16:45.93\00:16:47.85
the hamstrings
can't keep up anymore.
00:16:47.90\00:16:50.08
So they pull or they tear and
then the person has an injury
00:16:50.13\00:16:53.58
and a lot of it is
due to muscular imbalance.
00:16:53.63\00:16:55.98
So, we're going to
try to correct that
00:16:56.03\00:16:58.08
as we go through our workout.
00:16:58.13\00:16:59.85
Okay bend a little bit, good.
00:16:59.90\00:17:07.72
You're setting a
good pace that's good!
00:17:07.77\00:17:09.62
Maybe just a little bit fast.
00:17:09.67\00:17:12.62
We'll slow it
down just a little bit.
00:17:12.67\00:17:19.88
Okay turn over on your abdomen.
00:17:19.93\00:17:24.95
Okay now, with one leg straight
00:17:25.00\00:17:27.38
I want you to raise it up!
00:17:27.43\00:17:29.72
Good and down.
00:17:29.77\00:17:31.62
Okay and up and down.
00:17:31.67\00:17:33.45
We're going to do 20 of those!
00:17:33.50\00:17:35.05
Okay with this exercise
00:17:35.10\00:17:36.22
we'll be working
the gluteus maximus
00:17:36.27\00:17:37.85
and also the
hamstring area as it raises up.
00:17:37.90\00:17:41.32
Okay stop for a second.
00:17:46.83\00:17:48.65
Now when you do this
I want you to come up
00:17:48.70\00:17:50.25
and then curl
your leg as you do it.
00:17:50.30\00:17:52.28
Okay so come up
and now curl your leg,
00:17:52.33\00:17:55.42
back out and then down.
00:17:55.47\00:17:57.12
Up, curl your leg,
back out and then down.
00:17:57.17\00:18:00.35
Good!
00:18:00.40\00:18:01.98
Again, now we're just
accentuating the flexion
00:18:02.03\00:18:05.32
of that hamstring area.
00:18:05.37\00:18:08.48
Five more!
00:18:08.53\00:18:09.92
Okay if you were synchronized
swimmers you would be
00:18:16.23\00:18:18.15
graded down right now!
00:18:18.20\00:18:21.42
There we go!
00:18:21.47\00:18:22.68
One more!
00:18:22.73\00:18:24.08
Okay relax.
00:18:24.13\00:18:25.95
Now the other side.
00:18:26.00\00:18:26.97
Just raise it
straight for the first ten
00:18:26.98\00:18:28.65
and then we'll do
the variation after that.
00:18:28.70\00:18:32.22
Okay now lift up and curl.
00:18:39.17\00:18:42.82
Okay good!
00:18:42.87\00:18:43.84
Up and then down.
00:18:43.85\00:18:44.82
up, curl, out, down, good!
00:18:44.83\00:18:46.72
Keep it going!
00:18:46.77\00:18:52.38
Good, excellent!
00:18:52.43\00:18:54.32
Four more times!
00:18:54.37\00:18:56.05
And last one.
00:19:02.73\00:19:04.95
Okay up on the feet.
00:19:05.00\00:19:06.92
Now another
excellent exercise to do is
00:19:09.17\00:19:12.12
a wall sit or a...
00:19:12.17\00:19:14.68
...since we don't
have walls close by
00:19:14.73\00:19:17.55
we're just going
to go into a squat
00:19:17.60\00:19:19.72
but we're not going
to do any repetitions.
00:19:19.77\00:19:21.42
We're just going to
hold it there, okay?
00:19:21.47\00:19:22.88
So what I want you to
do is have your feet apart
00:19:22.93\00:19:25.88
a little wider
than shoulder width
00:19:25.93\00:19:27.48
and sit back into your squat.
00:19:27.53\00:19:29.62
Okay, push your
hips back a little more.
00:19:29.67\00:19:32.12
Okay bend over at the waist.
00:19:32.17\00:19:34.25
So in other words
our first movement
00:19:34.30\00:19:35.75
is pushing our hips back.
00:19:35.80\00:19:38.45
There we go!
00:19:38.50\00:19:39.65
Okay squat down.
00:19:39.70\00:19:40.92
Just cross your arms
here, down a little bit further.
00:19:40.97\00:19:42.92
Okay you just hold it
right there, that's nice!
00:19:42.97\00:19:46.38
Okay get real comfortable
cause we're going to try
00:19:46.43\00:19:48.92
to do this for one minute.
00:19:48.97\00:19:50.58
[No! No! No!]
00:19:50.63\00:19:52.78
Oh yeah we can handle it!
00:19:52.83\00:19:56.88
That's good, then you
won't have any trouble
00:19:56.93\00:19:58.95
holding it for a minute then.
00:19:59.00\00:20:01.02
Okay we've gone for ten seconds!
00:20:01.07\00:20:04.28
Keep hanging on there!
00:20:04.33\00:20:05.65
This is a good
static contraction
00:20:05.70\00:20:07.65
after what we've done.
00:20:07.70\00:20:08.75
We've already fatigued the
leg some and now this is just
00:20:08.80\00:20:11.35
gonna help tie
everything together
00:20:11.40\00:20:12.92
and make
everything good and tired.
00:20:12.97\00:20:13.94
So I'm convinced that
they got a good workout.
00:20:13.95\00:20:16.28
It's very important as well!
00:20:16.33\00:20:17.85
Okay, as you can see
on the clock you've got
00:20:17.90\00:20:19.65
30 seconds to go!
00:20:19.70\00:20:22.32
Keep hanging in there! Good!
00:20:22.37\00:20:24.52
No problem right!
00:20:24.57\00:20:26.52
Okay good!
00:20:26.57\00:20:27.72
Glad you're enjoying yourself!
00:20:27.77\00:20:29.08
Okay we're down to
the final 20 seconds!
00:20:29.13\00:20:32.05
We're doing just great!
00:20:32.10\00:20:33.35
The finish line is in sight!
00:20:33.40\00:20:35.22
Okay squat down a little more.
00:20:35.27\00:20:37.15
I want to make sure we
enjoy it just that much more!
00:20:37.20\00:20:39.65
Okay ten more seconds!
00:20:39.70\00:20:41.38
And for those at home you
don't have to go quite this long
00:20:41.43\00:20:44.45
but we want to make sure
we get a good workout here.
00:20:44.50\00:20:47.65
And 4, 3, 2, 1
00:20:47.70\00:20:52.78
very nice!
00:20:52.83\00:20:54.45
Okay back on the floor again!
00:20:54.50\00:21:00.35
Okay lay on your side
00:21:00.40\00:21:01.82
and I want you to reach
back and grab your ankle
00:21:01.87\00:21:04.42
and stretch your quadriceps.
00:21:04.47\00:21:05.78
Now I know you're
very limber especially
00:21:05.83\00:21:07.58
so you're gonna
have to pull back.
00:21:07.63\00:21:10.12
There we go!
00:21:10.17\00:21:13.18
Good, that's excellent!
00:21:13.23\00:21:14.72
We're looking good there!
00:21:14.77\00:21:17.02
Does that feel good now?
00:21:17.07\00:21:18.45
Oh yeah, see!
00:21:18.50\00:21:19.47
Bet that knee's
feeling better already.
00:21:19.48\00:21:21.28
Isn't it?
00:21:21.33\00:21:22.72
[laughing]
00:21:22.77\00:21:27.92
Okay keep stretching!
00:21:27.97\00:21:29.55
Okay now flip
over to the other side.
00:21:29.60\00:21:40.55
Mindy was telling
me before the show that
00:21:40.60\00:21:42.48
she was able to do full splits.
00:21:42.53\00:21:44.85
Used to be able to
then she had a baby
00:21:44.90\00:21:47.75
not that long ago
and that somehow...
00:21:47.80\00:21:50.08
I don't know why that
would affect you at all!
00:21:50.13\00:21:51.98
[laughing]
00:21:52.03\00:21:53.92
Of course that's one
thing I really can't relate to!
00:21:55.03\00:21:59.22
Okay relax!
00:21:59.27\00:22:01.68
Alright now, lie on your backs.
00:22:01.73\00:22:03.42
Okay, bring one leg up
and reach by your ankle
00:22:03.47\00:22:08.95
and pull it back towards you.
00:22:09.00\00:22:10.88
Ow?
00:22:10.93\00:22:12.55
Now we really
don't want to get to ow!
00:22:12.60\00:22:15.08
So if you're into ow
00:22:15.13\00:22:16.10
we wanna reach behind the leg;
00:22:16.11\00:22:17.55
Reach behind the
knee with both hands
00:22:17.60\00:22:19.85
and just pull from there, okay?
00:22:19.90\00:22:22.35
Is that a little better?
00:22:22.40\00:22:23.37
That's not ow from there?
00:22:23.38\00:22:25.18
We don't want ow.
00:22:25.23\00:22:28.85
Okay five more seconds!
00:22:28.90\00:22:32.95
Now switch!
00:22:33.00\00:22:35.28
Okay good!
00:22:39.00\00:22:40.02
Can you pull
this a little further?
00:22:40.07\00:22:44.15
Oh sure we can
get a little bit more!
00:22:44.20\00:22:48.32
Okay just hold that
nice and statically.
00:22:48.37\00:22:51.22
Good! Okay relax.
00:22:51.27\00:22:55.32
Abdomen time!
00:22:55.37\00:22:56.75
Okay we're gonna
have the knees bent,
00:22:56.80\00:22:59.62
feet on the floor,
00:22:59.67\00:23:01.25
hands behind the neck.
00:23:01.30\00:23:03.05
We're going to crunch
up and you're gonna to try
00:23:03.10\00:23:07.88
and encourage your abdomen
to flatten as you do this.
00:23:07.93\00:23:10.22
Okay start coming up
and blow out as you come up.
00:23:10.27\00:23:13.25
Chin towards the ceiling!
00:23:13.30\00:23:16.18
Good!
00:23:16.23\00:23:17.20
Oh we're looking
like champs already!
00:23:17.21\00:23:19.15
Crunch queens here!
00:23:19.20\00:23:24.75
Okay for those at
home if you want to just do
00:23:24.80\00:23:28.25
a variation of that,
00:23:28.30\00:23:29.45
you're not going to
have to do all the various
00:23:29.50\00:23:31.65
angles that we're gonna do.
00:23:31.70\00:23:32.82
But, we're gonna make
it a little tougher here
00:23:32.87\00:23:35.95
in just a moment.
00:23:36.00\00:23:37.12
Yippee?
00:23:37.17\00:23:38.14
Haven't heard that in a while!
00:23:38.15\00:23:40.05
Okay five more!
00:23:40.10\00:23:44.25
Okay now I want you to
bring your feet off the ground,
00:23:44.30\00:23:46.52
cross at the ankles
and we're gonna do 20 more.
00:23:46.57\00:23:50.12
This adds a little
variety to our training here
00:23:50.17\00:23:54.32
and gives a good
affect to the abdominal wall.
00:23:54.37\00:23:57.65
It doesn't have
to be complicated.
00:23:57.70\00:23:59.05
We simply need to
make sure we do the proper
00:23:59.10\00:24:01.32
crunch motion and if we
always remember that the
00:24:01.37\00:24:04.52
abdominal does
not cross or join,
00:24:04.57\00:24:06.92
it simply is a
body stabilizer...
00:24:06.97\00:24:10.68
And I'm sure you're
counting for me right? No?
00:24:10.73\00:24:14.08
3, 4
00:24:14.13\00:24:17.38
Oh okay you were!
00:24:17.43\00:24:19.35
Okay, that's good!
00:24:19.40\00:24:20.65
Now bring the
legs up straight, okay.
00:24:20.70\00:24:23.05
And crunch some more.
00:24:23.10\00:24:26.18
Good job!
00:24:26.23\00:24:27.82
Good job!
00:24:27.87\00:24:29.08
You're looking good!
00:24:29.13\00:24:31.55
Those look easy!
00:24:34.93\00:24:37.62
You starting to feel them?
00:24:37.67\00:24:38.98
Will it be better if I
push on your legs some?
00:24:39.03\00:24:46.05
Two more!
00:24:46.10\00:24:47.98
Alright! Excellent!
00:24:48.03\00:24:49.52
Here I'll be
nice and help you up!
00:24:49.57\00:24:51.48
Okay now we want to stretch
out a little more as we...
00:24:51.53\00:24:55.12
Anytime we work
out good and hard
00:24:55.17\00:24:56.85
we want to also
make sure we cool down
00:24:56.90\00:24:58.82
a little bit so
we'll do that now.
00:24:58.87\00:25:01.55
Okay so we're going
to step out to the side
00:25:01.60\00:25:03.82
and feel it stretch in here.
00:25:03.87\00:25:06.58
Now rotate the other way.
00:25:06.63\00:25:10.92
And again rotate.
00:25:10.97\00:25:15.22
And switch.
00:25:15.27\00:25:17.88
And two more!
00:25:17.93\00:25:19.92
Good!
00:25:22.90\00:25:24.02
Okay now we want
to stretch the calf.
00:25:24.07\00:25:26.65
Step back.
00:25:26.70\00:25:27.85
Press the heel to the ground,
00:25:27.90\00:25:29.62
just feel the stretch
in the back of your leg
00:25:29.67\00:25:31.62
and down in to your
calf and Achilles tendon.
00:25:31.67\00:25:34.48
And switch!
00:25:38.13\00:25:43.05
Well you could
have done that too.
00:25:43.10\00:25:47.58
Okay we're going to hold
for about 10 to 15 seconds.
00:25:47.63\00:25:52.15
Okay good!
00:25:52.20\00:25:53.22
Okay now we're going
to do some trunk rotation.
00:25:53.27\00:25:58.78
And turn,
00:25:58.83\00:26:02.42
and turn,
00:26:02.47\00:26:07.02
Good!
00:26:07.07\00:26:08.04
And when we do this
we don't want to bounce.
00:26:08.05\00:26:09.32
We're simply working on
the flexibility of rotation.
00:26:09.37\00:26:12.98
We're not trying to
encourage the external oblique
00:26:13.03\00:26:14.98
to grow (which are
the muscles on the side).
00:26:15.03\00:26:19.55
If people who use heavy weights
00:26:19.60\00:26:20.57
and do a lot of side
bends they can actually
00:26:20.58\00:26:22.78
encourage those
muscles to enlarge.
00:26:22.83\00:26:25.25
So if we want nice,
wide waists you can do that
00:26:25.30\00:26:27.35
but I haven't met
anybody who really wants that.
00:26:27.40\00:26:30.45
No?
00:26:30.50\00:26:31.47
You don't want that either?
00:26:31.48\00:26:32.75
Well, we won't worry
about doing that then.
00:26:32.80\00:26:35.95
One more each way!
00:26:36.00\00:26:38.35
Okay good!
00:26:39.93\00:26:41.18
Alright that's it!
00:26:41.23\00:26:42.38
Thanks a lot ladies!
00:26:42.43\00:26:45.02
Whenever we go into a
regular exercise program
00:26:45.07\00:26:47.48
whatever body part it is;
00:26:47.53\00:26:50.18
we want to take our time on it
00:26:50.23\00:26:52.35
and make sure we take a
proper measure to getting there.
00:26:52.40\00:26:54.12
If you try to
push yourself too fast,
00:26:54.17\00:26:56.05
you try and make
it hurt too much;
00:26:56.10\00:26:57.65
you can actually
set your training back.
00:26:57.70\00:26:59.28
You're always
better off to start at
00:26:59.33\00:27:01.75
a more moderate pace
00:27:01.80\00:27:03.08
and see what
your body can handle
00:27:03.13\00:27:04.75
cause you can always add more!
00:27:04.80\00:27:06.12
It's main thing is the
consistency of the workout.
00:27:06.17\00:27:09.18
Not trying to see
how fast you could get
00:27:09.23\00:27:11.48
your knee back to
where it used to be.
00:27:11.53\00:27:13.55
And, by following
these practical guidelines
00:27:13.60\00:27:16.05
of just the
consistency of the leg raises
00:27:16.10\00:27:19.28
and then as you get stronger
you can start getting into
00:27:19.33\00:27:21.65
more range of motion
with added resistance
00:27:21.70\00:27:25.08
to the waist or the legs
00:27:25.13\00:27:27.38
then you're gonna
find yourself back
00:27:27.43\00:27:29.25
on your feet in no time!
00:27:29.30\00:27:30.45
But, if you try to push
it without that rest interval
00:27:30.50\00:27:33.18
don't do it everyday,
00:27:33.23\00:27:34.20
give yourself a day in between.
00:27:34.21\00:27:35.32
That rest interval is
00:27:35.37\00:27:36.34
when you're going
to grow and develop
00:27:36.35\00:27:37.85
and while you're doing it
00:27:37.90\00:27:39.25
you always want to remember
00:27:39.30\00:27:40.27
that you're doing it
for the right reason!
00:27:40.28\00:27:41.25
Claim the promise in
Philippians 4:13 that
00:27:41.30\00:27:42.98
you can do all
things through Christ who
00:27:43.03\00:27:44.55
strengthens us and
do it all for his glory;
00:27:44.60\00:27:47.32
God bless you
00:27:47.37\00:27:48.34
and we'll see you next time.
00:27:48.35\00:27:49.58