[Disclaimer]
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Stay tuned for Body & Spirit!
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Today's topic is neck pain.
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[ ]
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Hello, I'm Dick Nunez,
Wellness Director at the
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Black Hills Health
and Education Center.
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Welcome to Body & Spirit!
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Today's topic is neck pain.
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It's something I have
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a lot of experience with myself.
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I remember a while
back in my younger days
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I was doing a lot
of heavy bench presses
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and I hurt my back.
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And over the course of time
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I didn't allow
it to heal properly
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and my right arm
started to creep up
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and before I knew it
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I was having severe neck pain.
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I lost 90% of the strength of my
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right arm over night.
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Although I thought
it had something to do
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lower in my back; the
reality was it was in my neck!
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It took me up to ten
years to rehabilitate
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my right arm.
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So I'm very aware what
it's like to have a bad neck
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and how complex
a network of nerves
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and muscles are up there.
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But yet as I look at what
the Bible teaches us about
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looking to do all
things for the glory of God
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and as I focus on my training
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and realize that I
was too focused on myself
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as I tried to lift far beyond
what my body was capable of
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and then when I settled down
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and started to enjoy my training
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and learn what I was doing wrong
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and started to focus
on taking care of my neck.
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The problem has
drastically subsided
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and I really don't have
those type of problems anymore.
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So, what I'm going
to try to do today is
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try and help you at
home to understand what
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we can do if our
neck starts to bother us!
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I think we're
ready to get started now.
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Helping me out today will be
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mom Ford and Ethel!
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Thank you!
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Go ahead and take it
to the chair over there.
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Okay ladies you can go
ahead and have a seat here.
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We're going to start
just by loosening up.
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We're going to
swing the arms around.
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Good!
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We're just going to
get some circulation there.
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We're getting ready
to have some fun today!
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Alright!
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Let's go the other way now.
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Good job!
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And three more!
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Okay good relax!
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And I'm going to
come in between you here
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and we're going to
have a little session here.
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We're gonna get in a
prayerful position here.
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We're going to need it!
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Okay!
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We're going to push hard.
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Push with the palm of the hands.
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Okay, now, we're going to
rotate the hands this way...
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...and we're going to push out
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and we're going to pull back.
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Push out
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and pull back!
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Whenever we deal
with the neck area
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you have to think
of the body as a whole
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and realize it
all works together!
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The top gives us neck
pain which is different than
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having a pain in the neck.
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Who knows what
that might be caused by!
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Okay, keep squeezing hard!
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Are you squeezing hard?
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Are you?
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Alright!
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Let's keep going!
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We're going to do ten more!
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Good.
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And five more!
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And last one!
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Good.
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Okay I just want you
to lean back in your chair
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and reach back.
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Reach back your arms.
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Good!
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There you go!
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Just reach back
and hold it there!
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Okay go ahead
and stretch it back.
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Go ahead and hit me if
you want to. [chuckling]
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Okay, now give yourself a hug.
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Okay you've got that one down!!
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Okay try and stretch
back in here when you do that.
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Okay go ahead and reach back
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and bring it across.
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Okay good.
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We're going to do a
little shoulder work now.
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We're going to bring
your hands up like this
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and you're going
to push one arm up
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and as it comes down
the other one is going up
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just like that!
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Good!
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Alright!
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Good! Okay.
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Keep going!
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Try and get way up high!
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Now you can take
this at your own pace.
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If it's difficult for you
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just go ahead and go slowly
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or if you want to
add some resistance
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by putting some
weights to your hands
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you can do that as well.
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You ready for the weights yet?
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No?
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Way up high!
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Reach way up there!
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Way up there!
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Okay we're going to do
five more on each side!
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Looking like champs!
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Good!
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Okay we can go ahead and stop.
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And now what I want you to do is
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I want you to put your
arms out to the sides like this
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you're going to come in
the middle and back out.
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And back in and out.
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Good!
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Keep going!
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It's very important to
have good strong shoulders
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whenever we want to have
a good strong healthy neck!
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Keep going!
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Okay and we're
going to do five more!
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Good!
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Now just bring it back out
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and we're just
going to hold it there!
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Now we're going to
hold for 15 seconds!
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Okay?
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Keep holding on!
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5...
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10, 11, 12, 13, 14, 15
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Good!
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Okay I want you to sit
forward in your chairs.
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Now, we're going to
put the arms out like this
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and we're gonna
squeeze back like this
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and we're going
to feel the muscles
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in our upper
back squeeze together.
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Okay can you
feel that back there?
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Can you feel it there?
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Okay tighten those muscles up
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and reach back out!
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And pull and reach back out!
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Good!
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Keep going!
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I'm going to come
back here and check
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and just make sure
you're getting a good feel here.
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Pull back.
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Good!
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Flex that right in there!
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Hold it for
just a moment longer.
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Okay and then back out!
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Okay, pull back. Good!
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These are muscles that
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we don't spend a lot of time on
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but they're very important!
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Okay pull back!
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Hold it tight!
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Reach out!
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Good!!
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Again pull, hold, reach out.
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Keep going!
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Looks like I can do two
of you at the same time!
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I've got two hands right!
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Okay in and out.
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Good!
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Keep going!
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Okay we're going
to do about five more!
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Three more!
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Reach out... way
out one more time!
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Good!
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Alright, now we're going
to put one arm over the head
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and stretch in that area.
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Flexibility is one key component
especially for neck pain.
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Good!
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We need to get the elbow
a little bit better there.
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Hold that!
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Okay relax!
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Now grab the other side!
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And pull it across.
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Okay we're going to
hold each stretch for about
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10 to 15 seconds.
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Okay, good!
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Now what I want you to do is
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I want you to put
one hand up by your ear
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and I want you to push
your head against your hand
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and then back to the center
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and push against your
hand and back up again!
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Push.
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Good!
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Keep it going!
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Your hand is doing
your resistance for you
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as you tip your
head from side to side.
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What we want to do
here is we want to try to
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fatigue the neck
muscles because often times
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neck pain is caused by simply
having tension in the muscles.
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So, if we do an
exercise like this
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often time we can
relieve that neck pain because
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we're getting
some range of motion.
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We'll do five more!
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Feels kinda good, doesn't it?
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Okay, good!
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Let's switch to
the other side now.
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This is a real simple move to do
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and you can determine
how hard you wanna to work.
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Okay just tip it
to the side there.
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Good and back.
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Okay keep going!
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Five more!
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And three more!
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Okay last one.
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Okay, now we're going
to lean our head forward
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and we're going to look
way back up at the ceiling
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and lean forward and back up.
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Good!
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Flex the muscles as we go back
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and just let your head
come back down naturally.
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We're gonna give it a
little bit of saying "yes" here.
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Way back and forward!
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Okay we're going to do ten more!
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Feel the muscles
contract in the neck
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each time you lean back.
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Does it feel good?
00:11:50.57\00:11:52.92
Okay good!
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Three more times!
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Okay, now we're
going to turn our heads
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to the side, look
over to your side, okay.
00:12:08.97\00:12:11.98
Let's look all the way
around the other way and turn.
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And turn,
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and turn,
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and turn,
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turn.
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Two more each way!
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Last one! Good!
00:12:37.97\00:12:39.28
Okay, now, what
I want you to do is
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just put your arms out
and reach them way back
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and then back down.
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And we're just doing
this for a range of motion.
00:12:50.27\00:12:54.08
Okay keep going! Good!
00:12:54.13\00:13:02.38
And you can do this
with dumbbells as well
00:13:02.43\00:13:05.45
or just with some cans of food
00:13:05.50\00:13:06.55
or even a couple of
books that are similar size.
00:13:06.60\00:13:15.32
The stronger you get
00:13:15.37\00:13:17.02
the better you're gonna be!
00:13:17.07\00:13:19.98
And the thing
that's important to know is
00:13:20.03\00:13:21.78
even if somebody's in
their 70's, 80's, 90's,
00:13:21.83\00:13:24.72
they can still
get a lot stronger!
00:13:24.77\00:13:26.95
So just because
you have a sore neck
00:13:27.00\00:13:28.95
and you think...
00:13:29.00\00:13:29.97
"Well I'm 80 years
old what do I expect?"
00:13:29.98\00:13:31.18
Well you can
expect great things still!
00:13:31.23\00:13:32.68
If you just get into
some regular exercise.
00:13:32.73\00:13:36.25
Okay let's do five more!
00:13:36.30\00:13:38.68
Good! You're doing really good!
00:13:45.33\00:13:48.32
And two more!
00:13:48.37\00:13:51.58
And last one...excellent!
00:13:51.63\00:13:53.48
Okay, now I want you
to turn your palms up
00:13:53.53\00:13:58.35
and what we're
going to do here is
00:13:58.40\00:14:00.45
we're going to curl our arms up
00:14:00.50\00:14:03.08
and reach down just like we have
00:14:03.13\00:14:06.32
a big barbell in our
hand or some dumbbells.
00:14:06.37\00:14:09.92
Okay control your squeeze!
00:14:13.67\00:14:18.38
You've got some biceps There!
00:14:18.43\00:14:20.72
We'll have to compare arms here!
00:14:20.77\00:14:26.18
Good.
00:14:26.23\00:14:27.20
Each time you come up
you want to think about
00:14:27.21\00:14:28.18
flexing the arms,
pressing them back down.
00:14:28.19\00:14:31.62
Flex the arms as you
curl up and back down.
00:14:31.67\00:14:37.28
Good!
00:14:37.33\00:14:40.72
Okay let's do ten more!
00:14:41.97\00:14:43.72
And you can dictate
how hard you work here.
00:14:44.30\00:14:46.55
You can use dumbbells or
some type of added weights
00:14:46.60\00:14:50.15
but you can also
focus on flexing hard.
00:14:50.20\00:14:52.98
Each time you flex
hard you're still going to
00:14:53.03\00:14:56.15
get a feel there.
00:14:56.20\00:15:00.52
Okay!
00:15:00.57\00:15:04.42
Two more!
00:15:04.47\00:15:06.15
Your weights are
lighter than mine!
00:15:07.47\00:15:10.65
Okay, now what
we're going to do is
00:15:10.70\00:15:12.45
we're going to bring
our arms up over our head
00:15:12.50\00:15:15.08
and we're going
to lower them down
00:15:15.13\00:15:16.98
and then we're
going to push back up.
00:15:17.03\00:15:19.35
Okay, we're going
to challenge ourselves
00:15:19.40\00:15:21.25
a little bit to
get all the way up.
00:15:21.30\00:15:23.78
Now press all the way up.
00:15:23.83\00:15:26.05
Good.
00:15:26.10\00:15:27.07
Now bring it down
and all the way up high!
00:15:27.08\00:15:30.15
Good!
00:15:30.20\00:15:31.28
You need to lock
your arm behind your head.
00:15:31.33\00:15:33.95
Now bring it down.
00:15:34.00\00:15:36.25
Back up!
00:15:36.30\00:15:38.08
Good!
00:15:38.13\00:15:39.10
Okay you want to
keep those elbows in
00:15:39.11\00:15:40.98
and bring it down.
00:15:41.03\00:15:43.05
Way up high!
00:15:43.10\00:15:44.88
There we go!
00:15:44.93\00:15:46.15
That's better..good.
00:15:46.20\00:15:48.18
Try and feel those triceps?
00:15:48.23\00:15:51.62
Again, we can use some
weight on here if we want to
00:15:51.67\00:15:56.82
or I can add a
little resistance here...
00:15:56.87\00:15:59.58
okay push up and down
00:15:59.63\00:16:01.38
and up! Good!
00:16:01.43\00:16:03.35
Up...
00:16:03.40\00:16:04.85
Getting a little harder now?
00:16:04.90\00:16:08.92
Okay up!
00:16:08.97\00:16:11.32
Let's try to do
five more of these.
00:16:11.80\00:16:14.98
Again, you can just take
a can of food if you want
00:16:15.43\00:16:19.15
and have it in your hand!
00:16:19.20\00:16:21.28
And two more!
00:16:21.33\00:16:22.95
[laughing]
00:16:23.00\00:16:27.42
Good.
00:16:27.47\00:16:28.44
Okay, just let the arms
kind of shake out there.
00:16:28.45\00:16:31.98
Get some blood circulating!
00:16:32.03\00:16:33.42
You're not moving
anymore? [laughing]
00:16:33.47\00:16:36.18
There you go!
00:16:36.23\00:16:37.20
Okay, now, what
I want you to do is
00:16:37.21\00:16:39.02
sit towards the
edge of your chairs
00:16:39.07\00:16:41.15
and we're going to
get a little bit further,
00:16:41.20\00:16:43.92
all the way up there!
00:16:43.97\00:16:45.88
Okay, and put
one leg out straight,
00:16:45.93\00:16:47.98
okay you're going
to raise that leg up
00:16:48.03\00:16:50.68
and lower it back down.
00:16:50.73\00:16:52.92
And up!
00:16:52.97\00:16:53.94
Keep that leg
straight the whole time!
00:16:53.95\00:16:56.02
And down,
00:16:56.07\00:16:57.52
and up,
00:16:57.57\00:16:59.42
and down!
00:16:59.47\00:17:00.72
Good!
00:17:00.77\00:17:01.74
This is a modified
straight leg raise.
00:17:01.75\00:17:03.38
We're doing it
from a seated position.
00:17:03.43\00:17:09.05
What we wanna
show you here is that
00:17:09.10\00:17:11.45
exercise is for everybody!
00:17:11.50\00:17:13.25
Right? Not just for kids!
00:17:13.30\00:17:14.92
Not just for baby
boomers but everybody!
00:17:14.97\00:17:24.32
I had Ethel and mom
Ford on for another program
00:17:24.37\00:17:27.18
and they loved it so much
00:17:27.23\00:17:28.28
they wanted to come
back and do some more!
00:17:28.33\00:17:31.42
So here we are!
00:17:31.47\00:17:35.52
Keep the legs straight!
00:17:35.57\00:17:37.38
Okay we're going to do ten more!
00:17:37.43\00:17:40.98
And five more!
00:17:45.50\00:17:47.38
Feeling that in that
leg a little bit? You are?
00:17:48.23\00:17:51.05
Good!
00:17:51.10\00:17:52.28
How about you?
00:17:52.33\00:17:54.82
Okay X marks spot!
00:17:54.87\00:17:55.95
Okay relax.
00:17:56.00\00:17:58.22
Now do the other leg.
00:17:58.27\00:18:02.82
Boy you're a "go getter!"
00:18:02.87\00:18:04.88
Off from a
starting blocks there!
00:18:04.93\00:18:12.52
Remind me a
little bit of that lady
00:18:12.57\00:18:14.38
in that commercial
where she's running
00:18:14.43\00:18:16.08
down the street and doing
pull ups on the street lights,
00:18:16.13\00:18:20.38
that's like mom Ford!
00:18:20.43\00:18:24.28
Okay ten more!
00:18:28.47\00:18:31.25
And five more!
00:18:37.30\00:18:38.58
Good!
00:18:38.63\00:18:40.45
Okay, now I want
you to stand up, okay,
00:18:44.17\00:18:47.62
and get your feet apart
00:18:47.67\00:18:49.95
and cross your
arms across your chest
00:18:50.00\00:18:52.85
and start slowly to sit yourself
00:18:52.90\00:18:55.62
down in the chair.
00:18:55.67\00:18:57.55
Sit down slowly,
00:18:57.60\00:18:59.28
Sit down slowly.
00:18:59.33\00:19:00.82
Now back up again
and squat down slowly
00:19:00.87\00:19:05.35
'till you come to the chair.
00:19:05.40\00:19:08.25
Good!
00:19:08.30\00:19:09.85
And up.
00:19:09.90\00:19:11.48
Down slowly.
00:19:11.53\00:19:14.35
Good and up!
00:19:14.40\00:19:16.38
This is an excellent way
of doing squats for seniors
00:19:16.43\00:19:18.95
because it makes you
control on the way down...
00:19:19.00\00:19:23.38
-Okay up!
00:19:23.43\00:19:24.40
...and that
gives you destination
00:19:24.41\00:19:25.98
which is the
chair right beneath you.
00:19:26.03\00:19:28.58
And up!
00:19:28.63\00:19:29.85
We all need a
destination in life
00:19:29.90\00:19:31.88
and yours is the chair!
00:19:31.93\00:19:33.98
Okay good!
00:19:34.03\00:19:35.78
Up,
00:19:35.83\00:19:37.12
down slowly,
00:19:37.17\00:19:38.65
make yourself...
00:19:38.70\00:19:39.82
lower yourself with
the muscles of your legs.
00:19:39.87\00:19:42.52
Okay down slow,
00:19:42.57\00:19:43.82
real slow, slow!
00:19:43.87\00:19:45.75
Feel that in your
knees a little bit?
00:19:45.80\00:19:48.52
Okay we're going to
try to do five more,
00:19:48.57\00:19:52.22
lower yourself slowly.
00:19:52.27\00:19:54.38
Good!
00:19:54.43\00:19:55.40
And again down slow.
00:19:55.41\00:19:57.15
Good!
00:19:57.20\00:19:58.17
And down slow,
00:19:58.18\00:20:01.88
and down slow,
00:20:01.93\00:20:04.75
one more time!
00:20:04.80\00:20:07.78
Alright excellent!
00:20:07.83\00:20:09.02
Okay, now what I want
you to do is put one leg out
00:20:09.07\00:20:11.75
and put your
heel in to the carpet.
00:20:11.80\00:20:15.15
...The heel in the carpet
00:20:15.20\00:20:16.85
and I want you just
to put a good pressure
00:20:16.90\00:20:19.25
and pull back into the carpet
00:20:19.30\00:20:20.88
so you feel it flex
in that hamstring area.
00:20:20.93\00:20:24.12
You feel it back there?
00:20:24.17\00:20:27.35
Okay bend your knee.
00:20:27.40\00:20:29.35
Bend your knee there Ethel.
00:20:29.40\00:20:31.48
Very good!
00:20:31.53\00:20:32.68
And just drive your
heel in to the carpet
00:20:32.73\00:20:34.68
real hard so you
feel that contraction
00:20:34.73\00:20:36.92
in the hamstring area.
00:20:36.97\00:20:38.52
Okay, now start driving
your heel back into you.
00:20:38.57\00:20:41.38
Okay now reach out again
00:20:41.43\00:20:43.75
and contract that
hamstring and pull it back.
00:20:43.80\00:20:50.82
Good again!
00:20:50.87\00:20:55.52
We're going to do
it two more times!
00:20:55.57\00:20:57.82
This is giving us
contraction in the hamstring
00:20:57.87\00:20:59.75
and giving us a
little bit of motion here.
00:20:59.80\00:21:02.18
With little resistance of drag.
00:21:02.23\00:21:05.78
You probably
don't want to do this in
00:21:05.83\00:21:07.88
the same part of
carpet all the time
00:21:07.93\00:21:09.45
because you might
wear out the carpet.
00:21:09.50\00:21:11.45
Okay switch legs!
00:21:11.50\00:21:13.02
Okay or if you
have a hard wood floor
00:21:13.07\00:21:17.52
you can put some type of
towel underneath your heel
00:21:17.57\00:21:21.98
and drag that
back as you do that.
00:21:22.03\00:21:27.82
And two more!
00:21:27.87\00:21:31.98
Last one!
00:21:32.03\00:21:35.15
Good, good, good!
00:21:35.20\00:21:36.82
Okay, now what I want
you to do is cross a leg;
00:21:36.87\00:21:39.85
okay and uncross it
and cross the other way
00:21:39.90\00:21:42.68
and down and cross.
00:21:42.73\00:21:47.68
Okay, keep alternating it!
00:21:47.73\00:21:51.75
Good!
00:21:51.80\00:21:53.18
Okay what this
is doing other than
00:21:53.23\00:21:55.95
looking like a
"Chinese fire drill" is
00:21:56.00\00:21:59.62
working on the hips.
00:21:59.67\00:22:02.58
Good!
00:22:02.63\00:22:03.60
Okay let's try to do
it on the other side now.
00:22:03.61\00:22:07.95
There we go!
00:22:08.00\00:22:09.98
Good!
00:22:10.03\00:22:11.02
Alright, that's better!
00:22:11.07\00:22:12.45
Nicely synchronized
and get you ready for
00:22:12.50\00:22:14.78
the senior
Olympics for synchronized
00:22:14.83\00:22:17.18
swimming!
00:22:17.23\00:22:21.52
Good!
00:22:21.57\00:22:25.35
and we're going to do
five more on each side!
00:22:25.40\00:22:31.25
She's got shorter legs than you;
00:22:31.30\00:22:33.62
it makes it a
little bit easier for her.
00:22:33.67\00:22:40.62
Okay good!
00:22:40.67\00:22:41.64
Now put one leg out in
front of you and I want you to
00:22:41.65\00:22:44.68
play windshield wiper with it.
00:22:44.73\00:22:47.58
And this will work internal
00:22:47.63\00:22:49.02
and external
rotation of the hip.
00:22:49.07\00:22:53.92
If it feels a
little awkward at first,
00:22:53.97\00:22:55.68
that's okay!
00:22:55.73\00:22:57.32
Keep working with it!
00:22:57.37\00:23:00.15
It will get better!
00:23:00.20\00:23:02.02
Okay we're going to
do ten more each way!
00:23:02.07\00:23:04.48
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:23:04.53\00:23:16.22
I think it's time to
change the wiper blade
00:23:16.27\00:23:19.35
on your side here.
00:23:19.40\00:23:21.95
Okay!
00:23:22.00\00:23:23.15
Let's go!
00:23:23.20\00:23:25.85
Good!
00:23:25.90\00:23:27.88
Again, this is working internal
00:23:27.93\00:23:29.82
and external rotation of the hip
00:23:29.87\00:23:32.25
which is very, very
beneficial for seniors
00:23:32.30\00:23:36.28
who wanna keep those hip sockets
00:23:36.33\00:23:38.48
nice and healthy
and well lubricated with
00:23:38.53\00:23:40.98
lots of fresh
oxygenated blood right?
00:23:41.03\00:23:47.48
Okay ten more!
00:23:47.53\00:23:49.28
Okay keep going!
00:23:56.63\00:23:58.28
7, 8, 9,
00:23:58.33\00:24:01.35
10
00:24:01.40\00:24:02.82
Good!
00:24:02.87\00:24:03.84
Okay, now I want
you to pull one knee
00:24:03.85\00:24:06.35
towards your chest.
00:24:06.40\00:24:08.22
Pull it up there!
00:24:08.27\00:24:10.35
Alright, nice steady pull!
00:24:10.40\00:24:12.25
You should feel it
00:24:12.30\00:24:13.48
in the back of your
leg there a little bit.
00:24:13.53\00:24:16.48
Okay now switch!
00:24:16.53\00:24:23.75
Okay Good!
00:24:23.80\00:24:24.77
Okay, now sit on the
edge of your chair again.
00:24:24.80\00:24:27.92
Put your feet in
behind it further
00:24:27.97\00:24:31.02
and push up on to
your toes and back down.
00:24:31.07\00:24:34.25
And up and down.
00:24:34.30\00:24:36.52
Good!
00:24:36.57\00:24:37.54
Let's do 20 of
those a little slower!
00:24:37.55\00:24:41.05
Good!
00:24:41.10\00:24:42.45
That's better!
00:24:42.50\00:24:44.55
The reason why we
scooted forward a little bit is
00:24:46.17\00:24:47.95
because it gives
us a little bit of
00:24:48.00\00:24:51.25
range of motion on the way down.
00:24:51.30\00:24:54.82
Now a lot of times
when people get hurt
00:24:57.20\00:24:59.28
and they stumble, especially
when they get older is
00:24:59.33\00:25:01.85
they don't get
their foot up properly
00:25:01.90\00:25:03.82
and their toe
catches on something
00:25:03.87\00:25:05.72
and down they go.
00:25:05.77\00:25:08.42
We're going to
try and fix that here.
00:25:08.47\00:25:11.28
Okay, that's good!
00:25:16.20\00:25:17.48
Now sit back in your chair
00:25:17.53\00:25:18.68
and put your legs out
in front of you again.
00:25:18.73\00:25:20.88
Now I want you
to point your toes
00:25:20.93\00:25:23.25
back at yourself.
00:25:23.30\00:25:25.08
Now point out away from you.
00:25:25.13\00:25:27.58
Good!
00:25:27.63\00:25:28.88
Now let's do that now.
00:25:28.93\00:25:30.22
Now this is working
the anterior intercostales.
00:25:30.27\00:25:32.15
That's the muscles in
front of the shins here.
00:25:32.20\00:25:38.12
Again, this will help for when
00:25:38.17\00:25:40.55
we pick up the foot
00:25:40.60\00:25:42.72
that we have more strength.
00:25:42.77\00:25:44.35
In lifting that
toe up and it helps us
00:25:44.40\00:25:48.12
to make sure we
don't trip on something.
00:25:48.17\00:25:51.48
I trip a lot anyway!
00:25:51.53\00:25:54.52
I wonder what my excuse is...
00:25:54.57\00:25:57.02
Okay seven more!
00:25:57.07\00:25:59.12
Good!
00:26:02.60\00:26:06.25
Alright, good!
00:26:06.30\00:26:08.22
Now sit towards the
edge of this chair again.
00:26:08.27\00:26:10.98
Now I want you
to turn like this...
00:26:11.03\00:26:17.05
Okay just turn your trunk.
00:26:17.10\00:26:18.92
Okay now turn
the other way, good.
00:26:18.97\00:26:22.22
And turn,
00:26:22.27\00:26:25.05
and turn,
00:26:25.10\00:26:27.75
and turn,
00:26:27.80\00:26:30.28
and turn!
00:26:30.33\00:26:31.65
Good!
00:26:31.70\00:26:32.67
We're going to do
three more each way.
00:26:32.68\00:26:37.05
Okay and back, good!
00:26:38.27\00:26:39.62
Okay we're all done!
00:26:39.67\00:26:44.35
As you can see no
matter what age you are
00:26:44.40\00:26:46.38
we can still get into
a good exercise program
00:26:46.43\00:26:48.78
and we can keep those
necks nice and healthy
00:26:48.83\00:26:51.68
all through our senior years!
00:26:51.73\00:26:53.58
So, many neck
problems are caused simply
00:26:53.63\00:26:55.05
from the fact that we
don't keep good balance
00:26:55.10\00:26:57.52
of the muscles in our neck area
00:26:57.57\00:26:59.62
or we've let our posture go
00:26:59.67\00:27:01.32
and our head sticking forward
00:27:01.37\00:27:02.62
and when we have
that forward head tilt
00:27:02.67\00:27:04.55
we're going to set
our self up for problems!
00:27:04.60\00:27:05.98
People can go in and get
chiropractic adjustments.
00:27:06.03\00:27:08.12
They can take medication
00:27:08.17\00:27:09.25
but unless they change
what's causing the problem
00:27:09.30\00:27:11.25
the pain's going to keep going
00:27:11.30\00:27:13.35
and they're going to be
caught in a vicious cycle.
00:27:13.40\00:27:15.55
So, if we get in a
regular exercise program
00:27:15.60\00:27:17.12
this design to
train the entire back area
00:27:17.17\00:27:21.58
and keep the
neck really flexible,
00:27:21.63\00:27:23.72
we can expect to go
through our senior years
00:27:23.77\00:27:26.18
and still have
no pain in the neck!
00:27:26.23\00:27:29.02
So, remember,
whenever we exercise
00:27:29.07\00:27:31.25
we want to do it
for the right reasons.
00:27:31.30\00:27:33.18
We can beat our
heads against a wall
00:27:33.23\00:27:35.22
and get nothing out of it
00:27:35.27\00:27:36.32
or we can focus on Christ
and know that we're doing it
00:27:36.37\00:27:39.58
for the right reason.
00:27:39.63\00:27:40.82
And remember, the Bible
says do all things through
00:27:40.87\00:27:42.82
Christ cause He's the
One who truly strengthens us!
00:27:42.87\00:27:46.78
God bless you!
00:27:46.83\00:27:47.80
We'll see you next time!
00:27:47.83\00:27:49.48