The following program
is designed to demonstrate
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simple workouts that you
can use to improve you health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Osteoporosis is a very bad
problem in our society today.
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Learn more about
what you can do about it,
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next on Body and Spirit.
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Hello, I am Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body and
Spirit. Today we're going to be
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talking about osteoporosis.
A condition that affects
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so many people today.
In fact a typical women
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has about a 40 percent
chance of being osteoporotic
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sometime in our life.
Unfortunately the facts
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aren't very well understood.
In life today, we feel like,
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we just take a pill, it
will make everything better,
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but if I had some pills
or a made up a ground of
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brain matter, you
took them are you gonna get
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smarter, no if you took
pills that are made up of
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ground up muscle tissue
are you gonna get stronger, no.
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But yet we take all
these ground up bone matter or
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calcium and we think
that automatically, if you do
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this we're gonna
get stronger bones.
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But we have to create a
need, we have to exercise
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our brain, we have to
exercise our muscles and
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we have to stimulate
our bones in order to
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bring calcium into
them. In fact we find that, it
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isn't vegetarians that
have problems with osteoporosis,
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it's those that eat a
lot of animal products.
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So, exercise also plays
a big key in that because
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when you put stress on
the bones, it will help
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draw more calcium
in. And the Bible speaks
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about that, in the proverbs
it talks about that if fear
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the Lord, we turn away
from our iniquity, he will
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add marrow to our bones
or make our bones stronger.
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Also we find out that we
have a merry heart, it does
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well for the body and it
will strengthen the bones,
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if we don't have that, it
will dry up the bones and stress
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definitely does do that.
So, we're gonna be focusing
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in on osteoporosis today.
We're gonna show a program
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that seniors can do and
make good progress to avoid
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ever having this condition.
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So, I think we're
ready, so let's get started.
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Helping me out today will
be mom Ford and we're gonna
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come here, we're gonna
have a seat in the chair.
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Often times seniors can't
do a lot of bouncing around,
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so we're gonna try
and accommodate that and
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we're gonna do a
little of shoulder
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rehabilitation as well.
Mom Ford has been finding
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a little problem with
that. So, we're gonna start by
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just easily warming up
and we're gonna just try
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and make some little
arm circles, as much as
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possible and move that
around. You're doing okay there?
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Fine. Good, okay.
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Go ahead and make them a
little bigger if you can.
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Okay, now let's go the
other way, come up and around,
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like when you
go for a swim here.
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Okay, now let's just
swing our arms back and
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forth this way, and
cross over, one time have one
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arm underneath then the
other time bring over the top.
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So, you're
alternating at each time.
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Okay, again we're just
trying to get some motion here,
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to get the body warmed up.
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Now, we will see if
we can stimulate the
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muscles a little bit
here. Okay, let's do ten more of
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those, one, two,
three, four, five, six, seven,
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eight, nine, last one
ten. Okay, go ahead and shake
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your arms out there and
just them relax a little bit.
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Now, we're going to get
in a prayerful position,
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get your elbows up,
okay and let's push, is that
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okay on your
shoulder there, okay good.
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Often times, if we have
pain just doing a static
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move or an isometric
contraction, we can start
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stimulate those muscles
without causing irritation,
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then as we get
stronger we can then
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start adding
movement. So, we're gonna put a
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little movement to this,
we're gonna rotate our hands,
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gonna keep them pressed
together and we're gonna
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push out, keeping
them tight the whole time.
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Okay, well all the way
out, we're still tight,
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now bring it back in,
keep squeezing and push out,
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okay good, pull back
and push out, and pull back,
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good, you wanna be
focusing on chest at all
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times, as we're doing this.
The body has, what's called
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the systemic effect,
which means as we stimulate the
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body the whole body
will be benefited from it,
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just like when we
do aerobic exercise, we
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stimulate fat metabolism
from throughout the body,
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as we encourage the
body stress on the bones.
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The bones throughout the body
will get the benefit of that.
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Okay, good keep going.
So, if we're stimulating
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the legs, it will still
be beneficial for upper body
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as far as the bone matrix goes.
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Okay, we're going to go
five more, keep it tight,
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there's one, two,
and three, and four,
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one more time five,
good. Okay, now what we're
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gonna do is we're
gonna lean back in our chair,
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nice and comfortable
there, bring the arms up,
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you just let them hang
back, so you feel it stretching
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through the chest area,
okay, good and now we're gonna
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reach across, give
ourselves a little hug there.
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Okay, now let's go up again,
and back, feel that stretch,
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okay and back forward again.
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Hold it for about five
more seconds four, three,
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two, one, okay.
Now, we're gonna lean
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forward, we're
gonna reach out like this,
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and we're gonna pull
back and try and squeeze our
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shoulder blades together,
as much as we can, then
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we're gonna reach
back out, pushing them back
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out again, okay so
we're squeezing the shoulders
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blades together
and we come forward,
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we're reaching out
and trying to push those
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shoulders blades out,
okay and back and push
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them out and pull back
and push out, pull back
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and out, good, keep going,
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pull, the muscles in
the upper back are often
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times ignored not
intentionally but people
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don't realize just
how significant they are,
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of keeping our poster
good, especially in that upper
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thorax area, you
don't want that, pump back
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there that dowager's
hump, that wouldn't be much fun,
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I don't know of
any women who think,
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I hope I get that some day.
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Okay, let's do ten more,
nor have I found very many
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women that want to
be osteoporotic right,
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not really looking
forward to that either.
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All the times people
think that God made a mistake
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and that women were
destined to be a brittle
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bag of bones after menopause,
we find that doesn't have
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to be the case, five
more, good, and one more time,
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alright good, okay, relax,
take a couple of good breaths
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into through the nose
then out through the mouth,
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take a deep breath, one more
time, into through the nose,
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out through the
mouth, good okay.
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Now, we're gonna
stretch those muscles,
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we're gonna bring an
arm up over the head try and
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get a hold of it with
the other elbow and we're
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gonna see if we can
stretch, I'm gonna stand
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up here and see if I
we can help you out just
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a little bit,
because I know you're working
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on a little rehab
here. Okay, ideally she wants
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to get her, hold of her
elbow here pull, and we're
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starting to get to it now, good
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and let's hold
that for about five more
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seconds four, three,
two, one, good, switch,
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while we're up here,
we're gonna just switch over
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and grab the other
elbow, okay put your head
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forward just little
more, there you go and try and
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feel it stretching
through here, good.
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Okay and five more seconds,
four, three, two, one, good.
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Okay, now what we're
gonna do is we're gonna
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work on the shoulder area.
This is a very important area
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because when we do
exercise programming for
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osteoporosis, we want
to stimulate the muscles
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around the vertebral
column, as much as possible.
00:09:27.67\00:09:31.27
Those nerves go all
throughout the body,
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we stimulate the muscles
around there of course as
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we've mentioned many
times on this program
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around the scapular
alone there are 16 different
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muscles attached into
the scapula on each side.
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So, it's a very
intricate network of muscles,
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so we're gonna try
and stimulates as many as
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those as possible, we
hear about the rotator
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cuff muscles, which is made
up of four major muscles there.
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And, so we're gonna
trying stimulate all those
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during this little routine
here. And, so we're gonna
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move in several different
directions and see what
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we can do here, okay.
Now, we're just trying
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stay with us at
their homes, so we're gonna
00:10:01.39\00:10:02.81
come out to the side, try
not to hit each other here,
00:10:02.84\00:10:06.31
we're gonna get in a
little fight, okay and back and
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all the way to the
front, now up and down, now up,
00:10:09.41\00:10:14.17
out to the side and
down, good, up, front, up,
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down, back way back,
you're gonna stay with me,
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okay and back to the
front and up, and down,
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up to the side, down,
up, and up, and down, down
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good, now let's go
back, and front and back.
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What we're doing is we're
giving a little variety to
00:10:45.69\00:10:47.23
the muscles and keep
them moving, you can do
00:10:47.26\00:10:49.34
this really any way you
want to, we're just trying
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to get some good movement
here and back to the front,
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let's go down and way up
and down and way up and down,
00:10:54.25\00:11:01.18
and up and down,
up, good, keep it going,
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okay and go
probably down, hold it there,
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get back out to the
side and down and up,
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okay we're gonna get
ready for our angel wings
00:11:17.12\00:11:18.63
here and start flying, up
and down, you'll find that
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the arms will be adequate
amount of weight at first,
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as you get stronger
then you use some dumbbells
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or some books or
some cans of food.
00:11:30.60\00:11:32.84
Okay, let's comeback to
the front, now up and down,
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okay, starting to
feel your shoulders yet.
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Alright. Your
doing alright. Yeah.
00:11:45.79\00:11:47.59
Well, I'm getting tired,
well one of us is getting tired,
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you're the one
that's supposed to
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get tired, not me. Alright.
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Okay, part away
down and way back and
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forward and way back,
good and we're go hitting
00:11:59.25\00:12:02.55
each other again, okay
and back, good, let's do
00:12:02.58\00:12:08.56
ten more of those, there's
one, and two, three, four,
00:12:08.59\00:12:16.56
five, six, seven, eight,
nine, ten. Now, we're gonna
00:12:17.93\00:12:28.31
hold it out here
like this for 30 seconds,
00:12:28.34\00:12:30.34
you heard about
playing footsie, now we're
00:12:33.54\00:12:34.66
playing handsie. There is
10, going to make it alright.
00:12:34.69\00:12:42.19
Yes. Good, I wish
I was that confident.
00:12:42.22\00:12:44.19
My arms are
heavier than yours, that's
00:12:47.12\00:12:48.21
what the problem
is. That's the problem.
00:12:48.24\00:12:49.55
20, 25, 26, 27, 28, 29,
30. Oh! Feel good when you
00:12:49.58\00:13:01.23
put them down though,
okay. Now, what we're going
00:13:01.26\00:13:03.30
do is we're gonna spread
our shoulders up and around,
00:13:03.33\00:13:05.53
up and around, good,
up and around, wanna feel
00:13:05.56\00:13:12.32
those muscles
around your neck working,
00:13:12.35\00:13:14.04
trapezius muscles,
which go all the way from the
00:13:14.07\00:13:17.06
occipital region of
your skull, which is the back
00:13:17.09\00:13:19.83
of the, back of the
skull all the way down to the
00:13:19.86\00:13:22.33
12th thoracic vertebra,
just above your lumbar.
00:13:22.36\00:13:25.11
Okay, and so we're
gonna keep rolling it around,
00:13:26.28\00:13:27.90
nice steady motion
there five more, there's one,
00:13:29.64\00:13:33.88
two, three, four, five and now
00:13:34.76\00:13:40.07
we're going to go the other way.
00:13:40.10\00:13:41.07
This will help to keep
the range of motion up in the
00:13:45.81\00:13:48.62
neck and shoulder
region, as well as stimulate the
00:13:48.65\00:13:52.19
trapezius muscles and also
it's a good stress reliever,
00:13:52.22\00:13:55.23
you sit behind a computer
or some other thing like a
00:13:55.26\00:13:58.55
camera all day long and
this is a good one to help
00:13:58.58\00:14:01.36
relax the muscles as
you're sitting there in a
00:14:01.39\00:14:03.56
position where you're
constantly bend forward.
00:14:03.59\00:14:05.54
Okay, now just stop there,
now we're just gonna shrug.
00:14:11.95\00:14:14.28
Okay, you're pretty
good at that too, we men are
00:14:17.39\00:14:19.34
real good at the shrugging
thing, my wife asks this
00:14:19.37\00:14:21.77
question and we just.
But you're pretty good
00:14:21.80\00:14:26.37
at that too.
Okay, good, keep going,
00:14:26.40\00:14:31.90
you feel alright. Yeah.
Ten more, one, two, three,
00:14:36.21\00:14:41.86
four, five, six, seven,
eight, nine, and ten good.
00:14:42.75\00:14:52.49
Now, what we're gonna
do is we're gonna turn our
00:14:52.89\00:14:53.86
head to the side, and
turn back the other way
00:14:53.87\00:14:59.38
and turn and turn,
feel those muscles around
00:15:02.83\00:15:09.70
your neck when you do that?
Okay, and turn and turn, good.
00:15:09.73\00:15:18.73
Now, we're gonna
stretch the shoulders, and we're
00:15:18.76\00:15:20.54
just gonna take an arm and
bring it across, there you go.
00:15:20.57\00:15:24.18
Pull on your elbow and
try and bring it across more.
00:15:25.67\00:15:27.79
That's as far
as you gonna, okay.
00:15:27.82\00:15:30.55
That's the way, you
tell me where it, when it
00:15:30.58\00:15:33.06
starts to hurt and then
we'll know and of course
00:15:33.09\00:15:35.12
as you get better, you'll be
00:15:35.15\00:15:36.12
able to pull back further. Yeah.
00:15:36.13\00:15:37.34
That's a point that you
remember, you don't want
00:15:41.03\00:15:42.53
to take yourself into a
pain range when you do this,
00:15:42.56\00:15:44.94
when people say no
pain, no gain, well,
00:15:45.55\00:15:47.79
it different kind of
pain. Okay, let's switch, use
00:15:48.11\00:15:53.10
your other arm.
You bring this in,
00:15:53.13\00:15:56.73
there we go, now put
this, there we go, team work,
00:15:56.76\00:15:59.54
okay and let's hold
that for ten more seconds,
00:16:03.48\00:16:05.34
five, four,
three, two, one, good.
00:16:05.37\00:16:13.86
Okay, now we're
gonna do some arm work,
00:16:14.50\00:16:15.80
so we can make
some nice strong arms,
00:16:16.42\00:16:18.88
so it's very helpful and
the way we're gonna do that,
00:16:19.39\00:16:21.05
we're gonna have our
hands at our side here,
00:16:22.04\00:16:23.53
we're gonna curl up like this.
00:16:23.56\00:16:25.20
Okay and then we're
gonna turn our hands and
00:16:26.57\00:16:28.01
push down, way down,
off to the side and you
00:16:28.04\00:16:31.72
wanna contract the
triceps as much as possible and
00:16:31.75\00:16:33.98
then rotate the hands
again and up and press
00:16:34.01\00:16:36.40
down and up, press
down and up and press down,
00:16:36.43\00:16:43.78
try and contract the
muscles as you do it, keep
00:16:45.48\00:16:47.12
the elbows in one
spot. Okay, try and keep it
00:16:47.15\00:16:50.20
right at your side there.
00:16:50.23\00:16:51.20
Just bend at the
elbows, keep the elbows in one
00:16:59.70\00:17:01.27
spot, curl up, push down,
focus on flexing the muscle
00:17:01.30\00:17:05.77
each time, that will
give you the most benefit,
00:17:05.80\00:17:08.21
if we just go through
the range of motion, so that
00:17:09.42\00:17:11.94
can give us near the
benefit of the word if we
00:17:11.97\00:17:13.78
concentrate on flexing
the muscles, both in the
00:17:14.44\00:17:16.77
curling and then the
pressing, contract the biceps,
00:17:16.80\00:17:20.35
now contract the
triceps. Remember those muscles
00:17:20.38\00:17:23.25
work antagonistic to
each other and if want good
00:17:23.28\00:17:25.97
strong elbows and arm
movement, we want both
00:17:26.00\00:17:29.02
muscles groups to be work
out very effectively, good.
00:17:29.05\00:17:34.22
When you see this type
of exercise you think well
00:17:40.34\00:17:42.02
that doesn't look all that
hard, but the reality is it's
00:17:42.05\00:17:44.82
a lot more than most
people do, they usually
00:17:44.85\00:17:46.84
just don't do anything.
But you can see, you can
00:17:46.87\00:17:48.94
do this very easily, in
fact if you're sitting some
00:17:48.97\00:17:53.94
place, getting ready to
go eat somewhere and have
00:17:53.97\00:17:56.69
you sitting off
the side, you can start
00:17:56.72\00:17:57.99
doing your arms
curls. People wonder what
00:17:58.02\00:17:59.86
were you doing. I'm
getting a workout while
00:17:59.89\00:18:03.04
I'm waiting to go eat.
Okay let's do ten more,
00:18:03.07\00:18:05.70
here is one, two,
three, four, five, six, seven,
00:18:07.10\00:18:19.85
eight, two
more, nine, ten, good.
00:18:21.23\00:18:26.12
Okay, let's go ahead
and shake your arms out,
00:18:26.15\00:18:28.24
let them relax, okay.
Let's get a few deep breaths
00:18:29.05\00:18:31.97
here in through the
nose, out through the mouth,
00:18:32.00\00:18:35.84
again nice deep
breaths roll out.
00:18:35.87\00:18:40.06
And one more time,
nice deep breathe and out,
00:18:45.05\00:18:49.74
good, alright. Your
wondering what's next, right?
00:18:50.53\00:18:54.62
Yes. Okay, good. I'm glad
you're curious about that.
00:18:54.65\00:18:57.37
Because we're going to
do a little bit squatting.
00:18:57.98\00:18:59.97
It's a very important
exercise, we got these
00:19:00.25\00:19:02.43
chairs hear to protect
us. But we're gonna have to
00:19:02.46\00:19:03.78
stand up now. Okay,
have you ever notice a lot of
00:19:03.81\00:19:07.52
people, when they go to
sit down they fall into the
00:19:07.55\00:19:09.11
chair instead of sit into
the chair, because they no
00:19:09.14\00:19:11.13
longer have the ability
just to lower themselves down.
00:19:11.16\00:19:13.52
'Cause they've
lost the muscle ability.
00:19:13.91\00:19:15.32
So, if we have to
fall into a chair and use
00:19:15.59\00:19:17.77
momentum to stand
back up, that's not good
00:19:17.80\00:19:19.62
because when we feel weak
like that, we feel very old,
00:19:20.04\00:19:22.26
and you don't want to
not feel old do you, you want
00:19:22.29\00:19:23.39
to feel young and
spry and bounce around.
00:19:23.42\00:19:25.24
Okay, so when we feel
strong, we feel young.
00:19:25.27\00:19:27.26
So, that's what we're gonna do.
00:19:27.29\00:19:28.26
We're gonna put our feet
apart and when we squat down,
00:19:28.27\00:19:33.39
we're gonna cross
our arms and we're gonna
00:19:33.42\00:19:34.89
push our hips
back towards the chair,
00:19:34.92\00:19:36.63
so bend the knees now.
Start bending your knees,
00:19:37.20\00:19:39.22
okay stand back up,
okay, squat down a little bit,
00:19:39.25\00:19:43.07
okay and up and squat
down, good, try and keep
00:19:44.50\00:19:50.54
your chest up as you
squat down, good and squat,
00:19:50.57\00:19:54.83
okay, try and
keep your knees apart.
00:19:55.90\00:19:57.52
Lot of things to think
about when you do this.
00:19:58.90\00:20:00.51
You don't realize
how complicated squatting
00:20:02.63\00:20:04.27
down is and maybe
somebody just tries to
00:20:04.30\00:20:07.64
make it
complicated, I don't know.
00:20:07.67\00:20:08.87
Okay, keep going oh!
We're doing better all the
00:20:09.78\00:20:13.07
time, now by having
your chair back there,
00:20:13.10\00:20:15.87
if you do all of a
sudden loose your balance or if
00:20:15.90\00:20:19.46
your legs just give out,
you don't have too far to
00:20:19.49\00:20:22.32
go just to land on the
chair, it will be a little more
00:20:22.35\00:20:25.64
devastating to go all
the way down to the floor.
00:20:25.67\00:20:27.85
The people who are
osteoporotic often times
00:20:29.12\00:20:32.59
they'll fracture a
hip and then down they go,
00:20:32.62\00:20:34.44
working on this type of
exercise will be very helpful
00:20:35.68\00:20:38.72
for that because this
will strengthen the muscles in
00:20:39.08\00:20:44.65
the quadriceps, the
hamstrings, the gluteus
00:20:44.68\00:20:46.95
and all of those deep
lateral rotators of the hip,
00:20:47.35\00:20:50.05
help strengthen those
up. Are you starting to get
00:20:50.08\00:20:53.48
tired yet, you're like a
little robot here just up
00:20:53.51\00:20:55.44
and down, up and down,
kind of forget about it.
00:20:55.47\00:20:57.30
And, okay let's do
eight more. How about two?
00:20:58.43\00:21:01.40
Two more. You're fine,
you're doing great, three,
00:21:01.43\00:21:06.40
four, five, six, two more,
starting to breath a little
00:21:07.93\00:21:14.42
harder one more
time, good, alright.
00:21:14.45\00:21:17.83
Have a seat back in the chair.
That's the good part right.
00:21:17.86\00:21:21.32
Okay, now what we're gonna
do is we're going to simply
00:21:23.12\00:21:25.53
pick a leg up and
cross and we're going to put
00:21:25.56\00:21:28.46
down, now we're
gonna across the other one
00:21:28.49\00:21:30.02
and down and up, good,
00:21:31.23\00:21:33.86
I'm good at this. I do
this in church every week,
00:21:39.63\00:21:42.44
where I'm crossing my leg.
00:21:42.47\00:21:43.61
For some at home they
may think, well that looks
00:21:52.94\00:21:54.39
simple, well, for some
it is simple, but for some
00:21:54.42\00:21:58.72
it's not so simple,
so it's become difficult.
00:21:58.75\00:22:01.33
Maybe I could do
it while I work. Oh!
00:22:01.36\00:22:04.60
Okay, let's go ten
more, there is one,
00:22:11.32\00:22:14.41
and two, and three, and
four, and five, and six,
00:22:17.17\00:22:31.83
seven, and eight,
nine, and ten, good.
00:22:34.42\00:22:44.82
Okay, let's put one leg
out. Now, we're gonna turn it
00:22:45.75\00:22:49.17
back and forth like this,
like it's a windshield wiper,
00:22:49.20\00:22:52.53
this will work some of
those lateral rotators of
00:22:54.56\00:22:58.67
the hip, they are what
called the six deep lateral
00:22:58.70\00:23:01.21
rotators, this will
be helpful for that.
00:23:01.24\00:23:03.98
Okay, let's do eight
more each way one, two, three,
00:23:10.80\00:23:15.57
four, five, six, seven, eight.
Guess what we get to do now.
00:23:15.60\00:23:23.94
The other one. The
other leg that's right. Okay,
00:23:23.97\00:23:27.49
you want to stayed
balance, so gotta do both sides.
00:23:31.83\00:23:34.82
Do you move your
knee? No, just my ankle.
00:23:34.85\00:23:38.23
Good, keep going.
00:23:42.82\00:23:43.79
Three more one, two, and three.
00:23:49.07\00:23:53.09
Okay, now we're gonna
do some have one leg out,
00:23:53.12\00:23:55.55
put the heel on the ground,
okay and put the pressure
00:23:56.18\00:23:59.13
on it, so you're trying
to like, like your trying to
00:23:59.16\00:24:01.54
pull the carpet back,
want to feel on the back of
00:24:01.57\00:24:03.62
your leg there,
you're pulling hard.
00:24:03.65\00:24:05.72
Yes. Alright, now
move it a little bit.
00:24:05.75\00:24:08.18
Okay and dig in
there and pull hard.
00:24:09.21\00:24:10.80
Okay, let's just keep it
dug in, so it's doesn't move
00:24:12.67\00:24:15.37
and just have a
static contraction there.
00:24:16.02\00:24:17.89
Okay, now go back a
little bit further, stop,
00:24:18.85\00:24:21.54
pull back hard. Okay,
now let's put our foot
00:24:21.57\00:24:27.47
flight on the ground and
pull back still feeling that
00:24:27.50\00:24:30.32
hamstring work. Feel that? Yeah.
00:24:30.35\00:24:33.68
Okay, good. Okay,
let's do the other leg, pull,
00:24:34.06\00:24:38.40
nice steady
contraction, now come back some,
00:24:40.43\00:24:43.17
dig in again, pull,
little bit more, pull,
00:24:43.91\00:24:50.74
feels good doesn't it? Yeah.
00:24:52.14\00:24:53.89
One more time, dig
in, pull. If you say so.
00:24:55.48\00:24:57.80
If I say so. Well, I like
her. We need everybody to be
00:24:57.83\00:25:01.10
that cooperative. Okay,
out, the first leg again,
00:25:01.13\00:25:05.82
good and just hold it
tight there, okay and move it,
00:25:05.85\00:25:10.52
contract again and
again, move it a little bit.
00:25:10.55\00:25:16.73
Contract again, last one,
foot flat on the floor and
00:25:16.76\00:25:23.90
pull back, okay good,
other leg, contract it hard
00:25:23.93\00:25:31.70
and move it, dig in,
okay and move it again, good
00:25:37.04\00:25:46.64
flex the leg hard.
One more time, dig in and
00:25:46.67\00:25:54.46
good flexion there,
and doing these statically,
00:25:54.49\00:25:58.22
you know, we're not
doing movement although
00:25:58.25\00:26:00.05
we're doing it in
different spots to help give us
00:26:00.08\00:26:02.05
a range of motion
with the hamstrings when we
00:26:02.69\00:26:04.72
do these type of
asymmetrical movements,
00:26:04.75\00:26:06.74
okay, relax. Okay, now
what we're going to do,
00:26:06.77\00:26:09.69
is we're gonna sit back
on the chair, we're put our
00:26:10.45\00:26:12.81
hands on our abdomen
and we're gonna blow out
00:26:12.84\00:26:16.06
and crunch forward and
then we're gonna lean back,
00:26:16.09\00:26:19.77
deep breath, blow out
and crunch forward and back,
00:26:21.02\00:26:26.08
blow out, crunch
forward, and back, blow out,
00:26:27.65\00:26:33.05
crunch forward,
good, keep going and back,
00:26:33.08\00:26:40.00
blow out, crunch, good.
00:26:40.03\00:26:43.09
Blow out, crunch,
remember the abdominal
00:26:48.88\00:26:52.06
muscle has a 4
inch range of motion.
00:26:52.09\00:26:53.77
So, just by doing an
exercise like this, you can
00:26:55.35\00:26:58.13
still get good abdominal action.
00:26:58.16\00:27:00.47
We'll, push in the low
back into the chair as we
00:27:04.00\00:27:06.50
crunch forward and
five more and three more,
00:27:06.53\00:27:22.02
good. Know what
we get to do now?
00:27:29.36\00:27:31.62
I couldn't
imagine. We're all done,
00:27:31.65\00:27:33.90
thanks a lot. Thank you.
00:27:35.34\00:27:36.79
Exercise can be a lot
of fun, no matter what age
00:27:39.58\00:27:41.92
you are and just by
getting the basics and you
00:27:41.95\00:27:44.15
can help prevent
things like osteoporosis.
00:27:44.18\00:27:46.08
Remember you can do all
of things through Christ
00:27:46.11\00:27:48.10
who strengthens
you. Philippians 4:13.
00:27:48.13\00:27:50.29
God bless you and
we'll see you next time.
00:27:50.70\00:27:52.28