[Disclaimer]
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Coming up on Body & Spirit...
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We're going to talk about
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the grilling
disease called "arthritis"
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and how we can deal
with it by excersice.
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[ ]
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Hello I'm Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body & Spirit!
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Today we're going to
talk about a disease that
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disables so many
and that's arthritis.
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I remember a time I
was looking to pick up
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some people at an airport,
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-they were coming
to our Wellness Program
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and I didn't see
them come off the plane
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and all of a
sudden some wheelchairs
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rushed down the corridor
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and pretty soon
here comes the people!
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In their wheelchairs!
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And I asked them, I said,
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"Well why are
we in wheelchairs?"
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And they said, "well, we
all have rheumatoid arthritis."
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So I knew we were going
to be in for a tough haul!
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We took them to the center
and they all had their canes
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and were hopping
along and one of them had
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a deformity in their
hand so bad her hand was at a
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permanent 45 degree
angle but even still
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she was so
determined to get better!
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During the two
weeks they were out here
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she tripled and
quadrupled her strength!
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It was an
amazing transformation!
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All the women got better!
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Abandoning their canes
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and walking much more cleanly.
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And people are often
times amazed at how fast
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this can happen but
when we look in the Bible
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and we see that Jesus,
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who spent so much
time healing people.
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There was a time
when he was questioned by
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John's disciples,
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"Are you the one
we're looking for
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or should we wait for another?"
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And Jesus said,
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"Go back and tell
John what you've seen."
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He was healing
people constantly!
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In fact, out there at our center
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and the other
lifestyle centers in the country
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I'm sure can echo
with the same thing.
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We see things
happening on a daily basis
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that are really miraculous!
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People just
applying natural remedies
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to their life have
seen just fantastic results!
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I think we're ready
now to get started...
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And helping me today
will be Miles and Scott.
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When we deal with arthritis
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we're gonna have to
watch our range of motion
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because often times
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people who are arthritic
have trouble doing even
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some of the simplest things.
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So we're going to start with
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a little chest exercise here.
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We're going to
squeeze the hands together
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and if you can't
squeeze your hands together,
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if you are arthritic
you may just have to do
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the best you can.
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You may have to use your fist,
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do whatever you can
do to try to implement
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some movement into your
body and squeeze only to
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the point where you
feel that you're comfortable.
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Do not make your
joints hurt worse.
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Okay we're going
to rotate our hands,
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and we're going to
push all the way out
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and try to keep them
tense the whole time.
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Now draw back in.
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Push out
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and draw in.
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Push out.
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Pull back.
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Push out.
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Pull back.
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Remember don't
make yourself hurt!
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Just simply try to
get the range of motion
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that we need.
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Okay, now we're
going to go side to side
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You wanna feel the muscles
contracting as we're going.
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Squeeze it across.
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Again.
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Okay let's do about three more!
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1
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2
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One more time!
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3
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Now we're going to
squeeze as hard as we can.
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As hard as your body will allow.
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For those who are not
arthritic who are just
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looking to get a good
workout in by all means,
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give it the
best shot you've got!
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Go right ahead
and push really hard
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and get the most out
of the exercise you can!
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Okay I see Miles
is starting to shake
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a little bit and that's good!
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Alright, relax.
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Reach back!
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Just let the body stretch out.
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Always is
important to stay flexible.
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If you lose that flexibility
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you'll really regret it.
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Especially in an
arthritic condition.
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Just bring it across.
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Okay reach back again.
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And across.
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Okay if you can go ahead
and get the towels Miles.
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[clearing his throat]
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Now my
assumption needs to be that.
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--go ahead and
have a seat fellas!
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...is that a lot of
people who are arthritic are
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going to have problems standing
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for long periods of time
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so we're going to do
a lot of the exercises
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from a seated position.
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I'll go ahead and
stand here in the middle
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and will somewhat
try to coordinate this.
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We're going to
do an exercise for
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the upper back
where we're just going to
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hold the towel up over our head
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and we're going to
go from side to side.
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Now it might be difficult
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to get your arms
up over your head.
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You might have to
stay in this range at first
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but keep working until we
get a fuller range of motion.
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Okay just keep doing
some repetitions there.
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Arthritis takes on
various different forms.
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In fact,
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often times people
come to me and they say
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"I have arthritis."
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My question usually is
"what type of arthritis?"
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and they say "I don't know."
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Then my comment is
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"well you probably
have osteoarthritis."
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"Well how do you know?"
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Well most people who
have rheumatoid arthritis
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know that's an auto
immune disorder that causes
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a wide range of
problems and a real deforming of
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the joints and so forth
over the course of time.
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Where osteoarthritis is
simply the bone on bone,
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wear and tear and
irritation that is so
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accustomed to old age or
sometimes athletes get it
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especially if
they've had surgeries,
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cartilage removed
and so on and so forth.
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As they go through
life they lose that padding
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and they start to develop
irritation in the joints.
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And while the treatment
for exercise is the same
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although there are going
to be some joints in areas
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that are going to be
more susceptible to pain
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than others, okay?
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Now from there let's
go up and down with it.
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Keep pulling it
apart the whole time.
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Reach way back.
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And you want to
pull hard on the towel,
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as hard as you can,
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if you have
trouble gripping a towel
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that could be a concern.
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You'll just have to try
and do the best you can.
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On all the exercises that
the one lady did at our center
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she was
determined to do everything!
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Even if she just had to
hook her wrist over a bar
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in order to do it!
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She would
whatever she had to do!
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And once again, it might
be difficult for you to get
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this full range
of motion going up.
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You may not be able
to get quite that far.
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Also, remember pull on
the towel as hard as you can
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and try to get as
much effect as you can.
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Good!
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Okay let's do three more.
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And last one coming up.
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Okay good! Good job!
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Alright, okay go ahead
and set your towel down.
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We're going to
stretch that out now.
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Put an arm up over the head.
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Feel that stretch!
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We're going to hold it
for about 10 to 15 seconds.
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Okay switch sides!
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Feel that stretch!
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Okay relax!
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Okay we're going
to take this again,
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take our towels
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and we're going to
put it out in front of us
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and now we're going
to come side to side.
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By using a towel we
can keep the control of
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what we're trying
to accomplish here.
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Okay you fellas, just
keep it going on that!
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The thing we deal
with is that if somebody
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becomes arthritic the
joint is going to be painful
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and the tendancy is
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they're not going
to want to move at all.
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But the less we move
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the more irritation
that joint's going to take
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because they're
not doing anything!
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So, we're much better off
to get the exercise going,
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strengthen the joint
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and then that joint will
take so much less stress.
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Often times you see
people who have arthritis
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who don't want
to bend down at all
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because it hurts
and the less they move,
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the less it hurts but
the weaker the joint gets
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then the more
stress it will be taking.
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Okay go ahead and set it down.
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Now put the
arms out to the side.
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Okay let's make some
circles, real small circles.
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Arthritis often times
affects the shoulder region
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and so the shoulders
can be very affected by
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the range of motion.
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So we're just going to
keep the circles small.
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Let's reverse it
now the other way.
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Well we find that even
still a person can often times
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put their arms and
get a little bit of motion
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and even just that
little bit of motion
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will still be
very helpful for them.
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Okay let's go back
the other way again.
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Back to the front.
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Okay keep those
arms up nice and tight!
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Okay and back again.
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Remember if it starts to burn
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and you feel
uncomfortable you can go ahead
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and put your arms down.
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It's important to
keep the palms down.
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Okay reverse.
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You don't want to do
this with the palms up.
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You want to keep the
palms down and try to
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keep the arms as
straight as possible.
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You want to maximize
the benefit of the exercise
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and not try to
look for a short cut to
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get through it.
00:09:52.87\00:09:54.25
Okay back again!
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And back in front again.
00:10:00.50\00:10:03.92
Okay now we're
just going to hold it
00:10:03.97\00:10:05.48
and we're going to try
to hold that for 30 seconds.
00:10:05.53\00:10:08.25
Now if you need to put
your arms down please do.
00:10:08.30\00:10:11.48
You wanna make sure
you feel comfortable
00:10:11.53\00:10:13.68
with the exercise.
00:10:13.73\00:10:14.85
If exercise
becomes too difficult
00:10:14.90\00:10:16.65
people don't
want to stay with it.
00:10:16.70\00:10:17.67
So we wanna make
it as comfortable as
00:10:17.70\00:10:18.82
we possibly can and
still get the benefit
00:10:18.87\00:10:21.12
because then people will think
00:10:21.17\00:10:22.42
"Well I can do this
and it's very helpful."
00:10:22.47\00:10:24.32
...And they see the
benefits and the results
00:10:24.37\00:10:26.62
so they keep it going!
00:10:26.67\00:10:28.48
Keep holding on there!
00:10:28.53\00:10:30.12
We've got five more seconds!
00:10:30.17\00:10:33.28
4, 3, 2, 1 Relax!
00:10:33.33\00:10:37.25
Good.
00:10:37.30\00:10:38.27
You should feel that
nicely in the shoulder region.
00:10:38.28\00:10:40.45
You feel that in there?
00:10:40.50\00:10:41.98
Scott you feel that?
00:10:42.03\00:10:43.00
Okay let's bring an
arm across and stretch.
00:10:43.03\00:10:45.88
Feel that work!
00:10:50.30\00:10:53.75
Switch again!
00:10:53.80\00:11:02.78
Okay good.
00:11:02.83\00:11:04.15
Alright while we're
sitting in a chair there
00:11:04.20\00:11:06.78
often times it's
difficult for somebody to do
00:11:06.83\00:11:09.55
the range of motions
that we might need to get
00:11:09.60\00:11:12.95
a good bicep workout.
00:11:13.00\00:11:13.97
I just want you to put
your arms down at your side
00:11:13.98\00:11:15.88
and we're just
gonna curl your arms up
00:11:15.93\00:11:17.45
as if you have
dumbbells in your hand but
00:11:17.50\00:11:19.65
you're going to use
your own body's resistance
00:11:19.70\00:11:22.85
to make it work.
00:11:22.90\00:11:23.87
The key to this
particular movement is keep the
00:11:23.90\00:11:25.45
palms up and actually turn
the thumbs out a little bit.
00:11:25.50\00:11:30.08
As we turn the thumbs out
00:11:30.13\00:11:31.12
we get the maximum
contraction in the bicep
00:11:31.17\00:11:33.08
which actually is
involved in flexing of the elbow
00:11:33.13\00:11:35.58
and actually it
flexes the humorous itself
00:11:35.63\00:11:40.22
but also
supranates the wrist out.
00:11:40.27\00:11:43.68
So we want to focus
on turning the wrist out
00:11:43.73\00:11:47.18
as we curl up.
00:11:47.23\00:11:48.68
Good!
00:11:48.73\00:11:49.82
And even if
somebody is arthritic
00:11:49.87\00:11:51.18
this will allow
them just to gently go
00:11:51.23\00:11:53.78
through the range of motions.
00:11:53.83\00:11:54.88
You may not be able to
put much tension on there
00:11:54.93\00:11:57.88
but as you do it you
should get better at it.
00:11:57.93\00:12:00.95
Okay now turn our arms
out to the side like that
00:12:01.00\00:12:03.82
and keep doing the
same type of thing.
00:12:03.87\00:12:06.15
Instead of an up
position we're just going to
00:12:06.20\00:12:08.62
be doing curls out to the side.
00:12:08.67\00:12:10.55
And once again, you
control how hard you work.
00:12:10.60\00:12:13.58
You wanna keep those palms up!
00:12:13.63\00:12:16.58
If you are very fit and
want to use some dumbbells
00:12:18.03\00:12:20.88
then that's fine.
00:12:20.93\00:12:21.90
These are excellent exercises
to keep you going through that!
00:12:21.91\00:12:26.68
Okay, let's do five more!
00:12:31.40\00:12:32.92
And two more!
00:12:38.47\00:12:42.15
Okay take your towel...
00:12:42.20\00:12:45.02
We're going to
bring it up over your head
00:12:45.07\00:12:48.48
and we're going to
work one arm at a time
00:12:48.53\00:12:52.02
pressing up like this.
00:12:52.07\00:12:56.35
Okay.
00:12:56.40\00:12:57.75
[whispering]
00:12:57.80\00:12:58.77
Try a little bit more bending
on that arm...there we go!
00:12:58.80\00:13:05.12
Good!
00:13:05.17\00:13:06.14
You wanna focus
on the tricep area.
00:13:06.15\00:13:09.42
Now if it's too
difficult to get your arm up
00:13:09.47\00:13:11.42
over your head and you
wanna do this same motion
00:13:11.47\00:13:14.92
down in this range that's okay.
00:13:14.97\00:13:16.25
The important thing is
that you get that motion.
00:13:16.30\00:13:18.05
-Extending that tricep out.
00:13:18.10\00:13:20.58
So, we're doing
these over the head
00:13:20.63\00:13:23.52
but this is alright as well.
00:13:23.57\00:13:25.08
--Whatever we can do
to get that movement.
00:13:25.13\00:13:28.35
Okay let's go five more...
00:13:31.43\00:13:33.58
Good!
00:13:39.23\00:13:40.20
Two more!
00:13:40.23\00:13:42.75
Okay and switch!
00:13:42.80\00:13:44.68
Also, in arthritis often times
00:13:44.73\00:13:47.28
one side of the body
will hurt more than the other.
00:13:47.33\00:13:49.38
So the tendency would be
to only work on the area that
00:13:49.43\00:13:52.38
might be bad but it's
very important to do both sides
00:13:52.43\00:13:55.72
because you want to
keep a balance of the body
00:13:55.77\00:13:58.38
because keeping a
balance will help us not to have
00:13:58.43\00:14:00.48
the injuries
and the inflammation
00:14:00.53\00:14:02.65
that is so
accustomed to bad posture
00:14:02.70\00:14:05.12
or just
irritation of the joints.
00:14:05.17\00:14:07.32
And good posture
will help us with
00:14:07.37\00:14:09.38
arthritic conditions
because it'll prevent
00:14:09.43\00:14:14.88
all the stress from the
joints that are happening
00:14:14.93\00:14:16.35
because the
person's posture is improper.
00:14:16.40\00:14:20.52
Good! Good!
00:14:22.53\00:14:23.52
Okay let's do five more!
00:14:23.57\00:14:26.78
Okay good.
00:14:32.87\00:14:35.42
Alright,
00:14:35.47\00:14:36.92
I think we're
done with the towels.
00:14:36.97\00:14:38.62
Miles you want to go
00:14:38.67\00:14:40.55
toss those off
on the side there?
00:14:40.60\00:14:41.57
Okay, both of you
I'd like you to stand up.
00:14:41.58\00:14:43.95
What we're going to do
is in front of the chair
00:14:44.00\00:14:45.92
I'd like you to get
into squat position.
00:14:45.97\00:14:48.38
Now what we're gonna do.
00:14:48.43\00:14:49.48
...No you don't
have to squat down yet...
00:14:49.53\00:14:51.52
What we're going
to do is we're going
00:14:51.57\00:14:52.65
to do these in
front of the chair.
00:14:52.70\00:14:53.68
I find it very
important for people to
00:14:53.73\00:14:55.62
be able just to squat
down the best they can
00:14:55.67\00:14:59.15
and to hold it statically.
00:14:59.20\00:15:01.38
Especially if
they've got some discomfort
00:15:01.43\00:15:03.45
in the knee area.
00:15:03.50\00:15:04.58
With the chair you can
use various height chairs
00:15:04.63\00:15:06.95
or you can put
pillows on the chair
00:15:07.00\00:15:08.72
or books on the chair
in order to make it higher.
00:15:08.77\00:15:11.78
These fellows won't need that!
00:15:11.83\00:15:13.22
They'll be able to
do just fine without it
00:15:13.27\00:15:15.28
but I'd like you to
get your arms crossed
00:15:15.33\00:15:17.75
and get into a
good squat position
00:15:17.80\00:15:19.32
and I'd like you to squat down
00:15:19.37\00:15:21.38
until you are just
barely above the chair
00:15:21.43\00:15:25.78
and hold it.
00:15:25.83\00:15:27.22
Okay squat down.
00:15:27.27\00:15:28.42
Okay we're going to
hold that for a ten count!
00:15:28.47\00:15:31.42
1, 2, 3, 4, 5, 6,
00:15:31.47\00:15:39.38
7, 8, 9, 10
00:15:39.43\00:15:42.08
Now up slowly.
00:15:42.13\00:15:43.65
Don't go all the way up.
00:15:43.70\00:15:45.15
Okay back down again.
00:15:45.20\00:15:46.85
Okay and hold for
ten seconds again.
00:15:46.90\00:15:48.78
For those at home
even if you're only
00:15:48.83\00:15:50.85
going down this far that's okay
00:15:50.90\00:15:51.87
because we're just
holding that contraction.
00:15:51.88\00:15:53.75
Letting the legs get stronger.
00:15:53.80\00:15:55.45
These fellows are going
down quite a bit further!
00:15:55.50\00:15:57.92
Okay back up slowly.
00:15:57.97\00:16:00.55
Okay and down.
00:16:00.60\00:16:02.05
Realizing that when
you do have arthritis
00:16:02.10\00:16:04.28
you're going to
have a lot of pain
00:16:04.33\00:16:06.52
and inflammation in the joints
00:16:06.57\00:16:07.82
and so you're going to
be hesitant to try and move
00:16:07.87\00:16:09.82
those a lot but still we
can strengthen those muscles
00:16:09.87\00:16:12.58
around those areas
without causing irritation.
00:16:12.63\00:16:15.88
Okay let's go back up slowly.
00:16:15.93\00:16:20.18
Now back down again.
00:16:20.23\00:16:22.82
Gonna hold for
ten seconds again!
00:16:22.87\00:16:25.78
In fact, many times
people can be in line for
00:16:25.83\00:16:28.45
a replacement
surgery of some type of joint
00:16:28.50\00:16:30.98
and by simply getting
stronger they've been able to
00:16:31.03\00:16:34.38
bypass having that surgery done
00:16:34.43\00:16:36.85
because their muscles
have gotten strong enough
00:16:36.90\00:16:39.55
around that joint!
00:16:39.60\00:16:40.72
Oh! I forgot about you guys!
00:16:40.77\00:16:42.38
Stand up and back down again!
00:16:42.43\00:16:45.55
The joint gets stronger because
now the muscles are strong
00:16:45.60\00:16:48.82
and that's what we're after.
00:16:48.87\00:16:50.95
Okay hold that one.
00:16:51.00\00:16:52.92
We're gonna do this one
and then we'll do one more!
00:16:52.97\00:16:55.65
It's very important to keep
your posture the whole time.
00:16:55.70\00:16:59.92
Okay back up, okay and down.
00:16:59.97\00:17:03.65
Keep the hips out.
00:17:03.70\00:17:04.78
Good! Good!
00:17:04.83\00:17:05.80
You're going to
hold that nice and tight!
00:17:05.81\00:17:08.08
Hold it!
00:17:08.13\00:17:09.28
Hold it!
00:17:09.33\00:17:10.45
Hold it!
00:17:10.50\00:17:12.02
Good!
00:17:12.07\00:17:13.04
Keep holding it!
00:17:13.05\00:17:15.48
Okay good!
00:17:15.53\00:17:16.50
Go ahead and relax there.
00:17:16.53\00:17:18.15
Go ahead and sit
down on the chairs there.
00:17:18.20\00:17:21.38
Okay, what I want you
to do is just pull your
00:17:21.43\00:17:24.85
knee up towards your chest.
00:17:24.90\00:17:25.95
Feel that stretch,
00:17:26.00\00:17:26.97
go ahead and put your
hands up behind your knee
00:17:26.98\00:17:29.15
you'll be able to pull up
just a little bit better there.
00:17:29.20\00:17:31.82
Reach up underneath there.
00:17:31.87\00:17:34.22
There you go!
00:17:34.27\00:17:35.42
Okay pull up.
00:17:35.47\00:17:36.78
Okay let's switch sides now.
00:17:42.03\00:17:44.88
Now static movement
is good like we just did.
00:17:51.00\00:17:53.65
We also want to try to
do some range of motion
00:17:53.70\00:17:56.12
activity to try and
stimulate a joint motion.
00:17:56.17\00:17:59.95
Okay relax.
00:18:00.00\00:18:00.97
Okay we're going to
do one leg at a time
00:18:00.98\00:18:02.48
because the chair
is a little bit low
00:18:02.53\00:18:04.22
we're going to have to put
our hands underneath a leg,
00:18:04.27\00:18:06.58
-just one leg, to
boost it up a little bit
00:18:06.63\00:18:10.08
and you're
gonna need both hands.
00:18:10.13\00:18:11.38
Okay and I want you
just to extend that leg up
00:18:11.43\00:18:16.35
and bring it back down.
00:18:16.40\00:18:18.52
Okay and up
00:18:18.57\00:18:20.95
and down
00:18:21.00\00:18:23.28
and up.
00:18:23.33\00:18:24.45
Now for those of
you who are arthritic.
00:18:24.50\00:18:26.45
-okay back down,
00:18:26.50\00:18:27.65
go ahead and just
do some repetitions.
00:18:27.70\00:18:29.78
...you might have
trouble with doing this much of
00:18:29.83\00:18:33.45
a range of motion.
00:18:33.50\00:18:34.58
You might only want to
do just a portion of that.
00:18:34.63\00:18:36.45
So if we can have a focus
on one of the fellows here
00:18:36.50\00:18:39.72
and we'll show
you what I mean there.
00:18:39.77\00:18:43.35
Okay we've got Miles here...
00:18:43.40\00:18:44.85
...okay if you
can go partway down.
00:18:44.90\00:18:46.78
Now back up again.
00:18:46.83\00:18:48.25
If that's all you
can do then that's okay!
00:18:48.30\00:18:50.32
It doesn't have
to be a full range.
00:18:50.37\00:18:53.12
Okay go ahead and
increase your range again.
00:18:53.17\00:18:56.28
Good!
00:18:56.33\00:18:57.30
Okay let's do five more!
00:18:57.33\00:19:01.72
Three more!
00:19:04.93\00:19:06.68
And last one!
00:19:10.20\00:19:13.25
Okay switch sides!
00:19:13.30\00:19:19.15
Okay, now when you
extend the foot we want to
00:19:19.20\00:19:22.22
make sure to keep
it nice and straight
00:19:22.27\00:19:23.98
but actually we
can alter the turn of
00:19:24.03\00:19:25.78
our foot to stimulate
one side or the other.
00:19:25.83\00:19:28.52
If you have a
muscular imbalance in
00:19:28.57\00:19:30.02
your quadriceps
you'll turn the toe in
00:19:30.07\00:19:32.25
and we're gonna
put more emphasis on
00:19:32.30\00:19:34.65
the lateral aspect of the thigh.
00:19:34.70\00:19:35.67
If you turn the toe
out you're going to feel it
00:19:35.68\00:19:38.25
on the medial side.
00:19:38.30\00:19:39.27
So, if you have
an imbalance in there
00:19:39.28\00:19:41.22
we can correct that by
just a foot positioning
00:19:41.27\00:19:45.45
or for just general
conditioning you want to
00:19:45.50\00:19:47.62
put it straight out there.
00:19:47.67\00:19:51.08
Good!
00:19:51.13\00:19:52.10
Once again we're
just trying to get
00:19:52.11\00:19:53.78
range of motion, up and down,
00:19:53.83\00:19:56.78
but if you can't do
this much range of motion
00:19:56.83\00:19:59.42
that's okay.
00:19:59.47\00:20:00.58
If you need to
rest while we're doing
00:20:00.63\00:20:02.72
the exercises that's fine too!
00:20:02.77\00:20:08.12
Okay, let's do three more!
00:20:08.17\00:20:16.42
Now I'd like you
fellas to do is slide
00:20:16.47\00:20:17.98
your seat up so you're
right on the edge there.
00:20:18.03\00:20:22.62
Good.
00:20:22.67\00:20:23.64
Good, okay put your toes
in back under your chair.
00:20:23.65\00:20:29.02
Okay, so you force yourself
00:20:29.07\00:20:31.42
so your heels
are off the ground.
00:20:31.47\00:20:33.38
Now what I want
you to do is work on
00:20:33.43\00:20:35.35
pressing your heels
back towards the ground.
00:20:35.40\00:20:37.48
Okay now push back up.
00:20:37.53\00:20:39.45
So we're doing a
seated calf raise type effect
00:20:39.50\00:20:42.88
in a seated position.
00:20:42.93\00:20:45.35
Sometimes people who
are arthritic will have
00:20:45.40\00:20:47.72
difficulty doing
the standing calf raises
00:20:47.77\00:20:50.62
because of balance
problems or they feel just
00:20:50.67\00:20:52.58
uncomfortable in that
position going up on their toes.
00:20:52.63\00:20:55.82
So this will give
you an alternative to do
00:20:55.87\00:20:58.55
and still be able to
stimulate the calf muscles in
00:20:58.60\00:21:01.15
the Achilles tendon
area without the fear of
00:21:01.20\00:21:04.32
falling down.
00:21:04.37\00:21:06.32
When we do the
squatting that we did earlier
00:21:06.37\00:21:07.72
that's the another reason
why we have the chair there
00:21:07.77\00:21:10.08
is sometimes when
people are arthritic for
00:21:10.13\00:21:12.25
no real reason other
than they just kind of get
00:21:12.30\00:21:14.45
themselves in a bad
position they'll feel
00:21:14.50\00:21:16.48
their leg give out
and down they'll go.
00:21:16.53\00:21:18.82
...So if we have a
chair there with...
00:21:18.87\00:21:21.22
...and especially if
it's built up high enough then
00:21:21.27\00:21:23.65
if somebody collapses down
00:21:23.70\00:21:24.82
they're simply sitting
in a chair and they're not
00:21:24.87\00:21:27.42
going to fall down
and hurt themselves.
00:21:27.47\00:21:29.42
Okay let's go
ahead and do ten more.
00:21:29.47\00:21:33.45
Okay speed it up
just a little bit.
00:21:39.17\00:21:41.65
4, 5, 6, 7, 8.
00:21:41.70\00:21:50.28
Two more!
00:21:50.33\00:21:51.78
9 and 10.
00:21:51.83\00:21:53.45
Okay now we're going to stand up
00:21:53.50\00:21:55.68
and we're going to
stretch that area out.
00:21:55.73\00:21:57.42
So we're going
to put a foot back,
00:21:57.47\00:21:59.28
press the heel into the floor.
00:21:59.33\00:22:01.92
Nice, steady contraction there.
00:22:05.47\00:22:11.28
Okay and switch sides!
00:22:11.33\00:22:14.02
It's so important to
have the flexibility in
00:22:14.07\00:22:16.42
the back of your leg!
00:22:16.47\00:22:18.92
In the Achilles tendon
area and in the calf area.
00:22:18.97\00:22:26.48
Okay good!
00:22:26.53\00:22:27.95
Okay have a seat
back in the chair again.
00:22:28.00\00:22:30.28
We're going to work on
doing abdominal contraction.
00:22:32.20\00:22:34.85
What I'd like you to do is have
00:22:34.90\00:22:36.88
-put your hands on
your abdominal wall
00:22:36.93\00:22:39.32
and I want you to blow out
00:22:39.37\00:22:41.15
[exhaling]
00:22:41.20\00:22:42.65
and crunch over
00:22:42.70\00:22:43.68
and by doing that you
want to keep your back up
00:22:43.73\00:22:46.68
against the chair at all
times and try and emphasize
00:22:46.73\00:22:50.28
the pressing of the
low back into the chair.
00:22:50.33\00:22:54.62
Okay, there, good!
00:22:54.67\00:22:56.88
And then back!
00:22:56.93\00:22:58.02
Try and go back
as much as you can!
00:22:58.07\00:23:00.05
Push your upper
back into the chair.
00:23:00.10\00:23:03.38
Good!
00:23:03.43\00:23:04.42
Crunch over.
00:23:04.47\00:23:05.68
Remember the
abdominal only has a
00:23:05.73\00:23:07.75
four inch range of
motion and although
00:23:07.80\00:23:09.48
we can get on the ground
and do all sorts of crunches
00:23:09.53\00:23:11.52
or we can do a weight
machine that's going to
00:23:11.57\00:23:13.22
give us resistance when
we do our abdominal work;
00:23:13.27\00:23:15.62
the bottom line is just
by doing these contractions
00:23:15.67\00:23:18.05
even fellows who have
as good abdominal walls
00:23:18.10\00:23:20.92
as these guys are going to have
00:23:20.97\00:23:22.55
are still going
to be able to feel
00:23:22.60\00:23:24.72
their abdominal working.
00:23:24.77\00:23:25.74
Now since we do
not have resistance
00:23:25.75\00:23:27.22
we have to do a
few more repetitions
00:23:27.27\00:23:29.32
but that's okay.
00:23:29.37\00:23:30.92
Each time you want
to really make sure you
00:23:30.97\00:23:32.28
contract it as
your tensing up as if
00:23:32.33\00:23:35.75
somebody's going to hit
you right in the abdomen.
00:23:35.80\00:23:39.68
You wanna draw
in as you contract,
00:23:39.73\00:23:43.35
draw in and then
press back into the chair
00:23:43.40\00:23:46.15
when you come back up.
00:23:46.20\00:23:49.72
Good!
00:23:49.77\00:23:52.55
Okay let's do
about ten more of those.
00:23:52.60\00:23:56.48
Good!
00:24:02.33\00:24:05.42
And five more times!
00:24:05.47\00:24:07.58
One more time.
00:24:14.57\00:24:15.98
Okay we're going
to scoot the chairs
00:24:16.03\00:24:17.62
a little closer together here.
00:24:17.67\00:24:20.98
Okay, now, in
your sitting position
00:24:21.03\00:24:23.08
I want you to
spread your legs out
00:24:23.13\00:24:25.92
and up on your heels.
00:24:25.97\00:24:27.78
Legs straight.
00:24:27.83\00:24:28.88
Okay, now I want
you to lean forward,
00:24:28.93\00:24:31.68
do a little stretch there.
00:24:31.73\00:24:33.65
Good!
00:24:33.70\00:24:34.67
You should be
able to stretch some in
00:24:34.68\00:24:36.82
the back of the legs.
00:24:36.87\00:24:37.84
You might want to
straighten your legs out
00:24:37.85\00:24:39.42
a little bit
more Scott if you can.
00:24:39.47\00:24:41.95
Okay, now obviously,
it's better if we can do this
00:24:42.00\00:24:46.75
from a seated
position on the floor.
00:24:46.80\00:24:47.85
But once again, we
want and try to modify this
00:24:47.90\00:24:50.65
for people who might have the
00:24:50.70\00:24:52.58
-not have the ability
to do a full exercise.
00:24:52.63\00:24:56.02
Okay, let's sit back
and relax for a moment.
00:24:56.07\00:24:59.82
Okay, let's go forward again!
00:24:59.87\00:25:02.92
Okay good!
00:25:09.60\00:25:10.68
Okay let's scoot
towards the edge of the chair.
00:25:10.73\00:25:15.58
Now, what I want you
to do is have your arms up
00:25:15.63\00:25:17.65
and we're going to
do a trunk rotation.
00:25:17.70\00:25:19.75
Okay let's turn again!
00:25:23.23\00:25:25.85
And turn,
00:25:30.07\00:25:34.65
and turn,
00:25:34.70\00:25:38.62
and again,
00:25:38.67\00:25:42.25
and again!
00:25:42.30\00:25:43.98
When we do this,
we're simply looking to
00:25:44.03\00:25:45.85
feel the stretch of
the trunk as we do this.
00:25:45.90\00:25:48.25
A lot of people will
develop arthritis in their back
00:25:48.30\00:25:53.02
and it's important
to try and keep limber
00:25:53.07\00:25:55.28
so you'll be able to
keep turning behind you!
00:25:55.33\00:25:59.65
Okay good!
00:25:59.70\00:26:00.67
Okay, now, while you're
seated in the chair there
00:26:00.68\00:26:03.02
let's just turn
our heads to the side
00:26:03.07\00:26:07.68
and turn!
00:26:07.73\00:26:10.58
Back to the other side again.
00:26:10.63\00:26:15.05
One more time!
00:26:15.10\00:26:17.35
Turn.
00:26:17.40\00:26:19.28
Okay good.
00:26:19.33\00:26:20.48
Okay thanks a lot fellas.
00:26:20.53\00:26:22.98
Arthritis is a
condition that we see so much
00:26:24.53\00:26:27.08
and so many people have
come to being helped by that.
00:26:27.13\00:26:30.92
I know that we
regularly have people come out
00:26:30.97\00:26:33.32
for rheumatoid arthritis,
00:26:33.37\00:26:35.88
osteoarthritis
00:26:35.93\00:26:37.02
or even a gout
condition and we always see
00:26:37.07\00:26:40.25
marked improvement.
00:26:40.30\00:26:42.02
No matter how bad they might be
00:26:42.07\00:26:43.88
or how deformed they can be,
00:26:43.93\00:26:45.28
the key point of
this is "don't give up!"
00:26:45.33\00:26:47.35
Never give up!
00:26:47.40\00:26:48.37
You can always find
some type of movement that
00:26:48.38\00:26:50.65
you can do regardless
of how limited it might be.
00:26:50.70\00:26:52.98
That's alright
because as you do it,
00:26:53.03\00:26:55.02
the more you do it, the
more blood you bring in there
00:26:55.07\00:26:57.68
you're going to be
increasing the circulation
00:26:57.73\00:27:00.35
and the healing
process, bringing oxygen
00:27:00.40\00:27:03.32
and nutrients to that area
00:27:03.37\00:27:05.18
and taking waste bi-product out.
00:27:05.23\00:27:06.82
So, as we get stronger
and the muscles react to
00:27:06.87\00:27:09.15
whatever you're doing,
then those joints are going to
00:27:09.20\00:27:12.18
take so much less stress.
00:27:12.23\00:27:14.08
So always keep after it!
00:27:14.13\00:27:15.75
Don't let the
pain discourage you.
00:27:15.80\00:27:17.75
Try and work through
the gentle range of motion
00:27:17.80\00:27:19.48
that you can do and
you'll find yourself getting
00:27:19.53\00:27:21.78
so much better that
you'll be very surprised
00:27:21.83\00:27:24.58
at the things you'll be
able to do that you thought
00:27:24.63\00:27:27.55
"there was no way
you'd ever do it again!"
00:27:27.60\00:27:29.78
And as we keep focused on Christ
00:27:29.83\00:27:31.62
knowing that "we
can do all things
00:27:31.67\00:27:33.35
"through Christ
who strengthens us"
00:27:33.40\00:27:35.25
according to Philippians 4:13
00:27:35.30\00:27:36.92
And we claim the promises that
00:27:36.97\00:27:38.52
He wants us to be whole.
00:27:38.57\00:27:39.98
He wants us to feel good
00:27:40.03\00:27:41.00
and He doesn't want us to
have the pain of arthritis.
00:27:41.01\00:27:43.05
Knowing that we do that
00:27:43.10\00:27:44.38
we'll have the
total package there.
00:27:44.43\00:27:46.78
Thanks a lot and
we'll see you next time!
00:27:46.83\00:27:49.18
God bless!
00:27:49.23\00:27:50.38