The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Stay tune for Body and Spirit.
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Today we will be
rehabilitating a bad back.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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In our society today,
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we have a lot
problems with bad back.
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In fact, people
get so frustrated
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'cause they
don't know what to do.
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And even though
they like to exercise
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and like to be healthy again.
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They're so frustrated because
everything they do hurts.
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So what is the answer to that?
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Well, you know in the Bible,
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Jesus says, bring
all problems to me.
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And He was willing
to heal everything.
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And then He went on to say,
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even greater things
than these what you do
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for those who follow Him.
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Often times you want
something to happen real quick,
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a miraculous healing.
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But sometimes we have
to put some effort into it.
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And today we'll be talking
about an exercise program
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that can be done if
you have a bad back.
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Even if you had a
broken back or herniated disc.
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We have
something that you can do.
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So for ready, let's get started.
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Today helping me
out would be Ted.
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You wanna take that
over there and we go ahead
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and get underway here.
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Now Ted is gonna be a
perfect candidate for us today,
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because he has
had back problems.
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He's broken his back
on two occasions, Ted.
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And he also have
some herniated disc.
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So we're gonna have a seat here.
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We're gonna make ourselves
comfortable as we do this.
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And we're gonna
work the entire body
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that's an extremely important,
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even if we want to
focus on the back as well.
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But we have to get
everything strengthen
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because the body works
in harmony with itself.
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In another words,
you heard the adage,
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a chain is only as
strong as its weakest link.
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Well, we've to have
everything together.
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So if we want a strong back,
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everything else
needs to be strong as well.
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So we're gonna
start with upper body.
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What we're gonna do, Ted,
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we're just gonna
move our arms around
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and just loosen up here.
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So we're gonna swing around.
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We try not to
hit each other here.
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Just get a nice range of motion.
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Feel those shoulders,
pop and grind probably.
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That's very common
when people do this.
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They feel popping and
grinding in their shoulders.
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And they think, oh,
what's wrong with me.
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Well, it's just
mainly from mid activity
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and connected tissue is
popping around little bit.
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Okay, let's go the other way.
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Just get nice circles here,
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just here we're just
loosening the body up.
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Okay, and let's do five more.
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Now you don't have to these
bigger circles, if you can't.
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Just stay, nice and small.
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And as you get better,
you should be all do one more
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Last one, okay, good.
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All right, now
we're gonna do is,
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we're gonna put
our arms on like this
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and we're gonna just try
and bring our elbows together.
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Then we're gonna push back
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and bring them together
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and push way back and
squeeze in and way back.
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As we squeeze, we
wanna try and feel the chest.
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As we push back,
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we wanna feel the
shoulder blades push together.
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You're feeling that on your
upper back at all there, Ted.
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Yeah. Okay, good.
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Keep squeezing in, pushing out.
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Squeeze in, push out.
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I start feeling your
shoulders are little bit too.
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Should be able to get your
elbows together as we come in
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and push way back, good.
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Let's try to do five more.
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It's one and two and three,
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two more times,
four, last one, good.
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Okay, relax.
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Okay, we just let our
arms shake out little bit.
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Trying to feel out
little bit, okay, good.
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Okay, now we're gonna
squeeze the hands like this,
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and pray that we
make it through this.
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And just squeeze little hard.
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Okay, now we want to do is,
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we want to push the hands out.
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And want to feel
the chest contract
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as we get out here.
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Now we're gonna pull back.
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We're gonna push out,
and then pull back, good.
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So we want nice steady posture,
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the harder you push,
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the more benefits
you can get out of it.
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You dictate how hard
you're gonna work here?
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So even though
there may be a little bit
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of difference between my
strength and Ted's strength.
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We can both get a good benefit
from doing the same thing.
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Okay, we're gonna
do five more here.
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And three more.
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And last one.
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Okay, now any
time we work a muscle,
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we wanna stretch it out as well.
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So we're just gonna lean back.
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Ah, that feels good, doesn't it?
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Yeah. And just let
those arms lay back.
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And feel the
chest stretch there.
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Okay, now we gonna sit forward,
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and we're gonna bring it around,
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and trying to pull
our shoulder blades apart
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as far as we can. Okay.
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And now let's go back again,
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just lay back,
feel that stretch.
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Don't yawn though.
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Okay, now back
forward and cross it over.
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Pull your shoulder blades apart.
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Okay, and relax.
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Now we wanna work
the upper back area.
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And what we're gonna do that
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is we just gonna reach out
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as we're gonna
shake somebody's hand.
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We gonna grab our wrist
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and we're gonna pull back,
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try to squeeze your shoulder
blade back and then reach out.
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And when you
come forward trying,
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actually keep your
back up against there,
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but try and bring
your shoulder forward,
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so you feel that stretch.
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Okay, now pull back and out.
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Then we have to
remember about bad backs
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is 80 percent of them
are not due to injury.
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So, Ted, your's is
actually little bit unique
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because most of the people
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haven't hurt
themselves like you have.
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They just have
had, bad lifestyle,
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they have bad posture,
and that causes bad backs.
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Often times,
especially you see it,
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men they loose the curvature
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that suppose to be in
a gluteus maximus area
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and the curvature is now formed
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on their abdominal area.
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And that put
somewhat out of posture.
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It also causes a continuous
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downward pull on
their lower back,
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and starts to cause problems.
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And as you let the muscles go,
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the atrophy, they get weaker
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and the joints take more stress.
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Okay, we're gonna
do five more of those.
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Once again we dictate
how hard we're gonna work.
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The harder you pull,
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more benefits you
can get out of it.
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And one more time, good, okay.
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Now switch over to other side.
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Always
important to stay balance,
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whenever you training.
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So whatever we do on one side,
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we wanna do on the
other side as well.
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Nice steady pull.
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Remember, we're adding
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a resistance here as we do this.
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The hand we're
grabbing the wrist with,
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is what we are given
us, ourselves a resistance.
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Ten more. Doing okay there, Ted.
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Yeah. Good.
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Five more times.
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One, two, three, four,
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last one and five, good.
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Okay, now we'll
stretched that out that,
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we're gonna just
bring arm up over the head,
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keep it straight,
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and just get a hold of
that, and pull it across.
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So you feel it,
stretch by them through here.
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Okay, all right.
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Let's switch over
the other side now.
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Arm up, just bring it cross.
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Good, get nice stretching here.
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Okay, good.
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Ready for more? Ready for more.
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Okay, always
important to remember on,
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breathe into the nose
and out through the mouth,
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as you exercises, keep
it good exchange of air.
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What we gonna do,
is we're gonna bring
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our hands up like this,
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and we're just gonna
alternate pushing one arm up,
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then the other, okay.
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Pulling it up
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and when one's going up,
the other one's coming down.
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This will help us
stretch a little bit
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and also bring the
deltoids into play.
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Okay, we wanna try go
straight up over the head.
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Good, there you go, each way up.
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Each one you wanna
push up high as you can.
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Feel that stretch.
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We gonna do ten
more on each side.
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It's two, three,
four, good, five,
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way up high,
reach for the ceilings,
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six, seven, eight,
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nine, ten, good.
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Now as our arms are down,
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let sit forward
just a little bit.
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We're gonna roll our shoulder up
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like that and bring them around.
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So this is just
a shoulder shrug,
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we're doing here.
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This is designed to
work the trapezius muscles up
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that come after neck
and the also the upper back,
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The trapezius muscles go
all the away from your skull,
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down to your 12
thoracic vertebra.
00:10:23.18\00:10:25.89
It's a very long muscle,
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and needs to stay strong in
order to have a strong back.
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Okay, just do five more.
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One more time.
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Okay, now let's
go the other way.
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You're feeling up there, Ted.
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You wanna bring your
shoulders up as much you can.
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As you bring them
forward into the roll
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and feel your
trapezius muscle doing the work.
00:10:56.39\00:10:59.16
We'll have five more of these.
00:11:02.56\00:11:04.72
One, two, three, four, good.
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Okay, now, we're just going
to straight up and downward.
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Like we're shrugging.
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Once I saw a cartoon of
a fellow doing the shrugs
00:11:20.21\00:11:22.58
and the gym teacher said,
00:11:22.59\00:11:24.61
why you do that really
well? And he goes well,
00:11:24.62\00:11:26.51
I have been
married for 30 years.
00:11:26.52\00:11:28.36
Because I'm used to
shrugging my shoulders.
00:11:28.37\00:11:30.00
Five more.
00:11:35.35\00:11:36.44
last one, good, okay,
00:11:40.66\00:11:43.68
I'm gonna take an
arm and pull it cross
00:11:43.69\00:11:47.20
and we gonna
stretch that shoulder right.
00:11:47.21\00:11:49.14
And here little
more towards your elbow,
00:11:49.15\00:11:51.80
pull, there you
go just like that.
00:11:51.81\00:11:54.37
Okay.
00:11:54.38\00:11:56.50
Gonna hold that for
about five more seconds,
00:11:56.51\00:11:58.52
and relax.
00:12:02.86\00:12:04.72
Okay, and switch.
00:12:04.73\00:12:06.88
Now whenever we stretch.
00:12:06.89\00:12:08.97
We're not trying to take
our self to a position to pain.
00:12:08.98\00:12:12.62
We're taking to the
muscles through a natural point,
00:12:12.63\00:12:15.38
where we wants to stop,
00:12:15.39\00:12:17.98
and we'll stretch
it from that position.
00:12:17.99\00:12:20.32
As you get more flexible,
00:12:20.33\00:12:21.40
you'll find you'll be
able to bring it even further.
00:12:21.41\00:12:23.31
One thing it
happens as we get older
00:12:26.41\00:12:27.89
and especially we
have pain, we stop moving.
00:12:27.90\00:12:30.62
When anything we do, is
going to be very helpful
00:12:30.63\00:12:32.21
and that regards to that.
00:12:32.22\00:12:33.71
Okay, relax.
00:12:33.72\00:12:35.78
Okay, now we're work
on our arms little bit
00:12:35.79\00:12:38.22
and the way we are gonna do that
00:12:38.23\00:12:40.25
is we gonna
simply curl our arms up
00:12:40.26\00:12:41.93
and push back down like that
00:12:41.94\00:12:44.11
and we're gonna
rotate and then down.
00:12:44.12\00:12:47.12
And we're supplying the
resistance for our self.
00:12:47.13\00:12:50.28
So what we're gonna do
this, we wanna act like,
00:12:50.29\00:12:52.02
we're in water.
00:12:52.03\00:12:54.05
And you're going--
you're resisting up
00:12:54.06\00:12:56.87
and you're going back down.
00:12:56.88\00:12:58.59
And up, and back down.
00:12:58.60\00:13:02.44
So wanna keep it slow
00:13:02.45\00:13:06.05
and we push down,
we're gonna push down hard.
00:13:06.06\00:13:09.18
What we're doing
here is we're working
00:13:09.19\00:13:10.44
both the bicep and the triceps,
00:13:10.45\00:13:12.84
as we do this
particular exercise.
00:13:12.85\00:13:15.99
So when we come up,
we're squeezing the biceps
00:13:16.00\00:13:18.20
and then we're
pushing back down,
00:13:18.21\00:13:20.21
rotating the wrist
and going way back down.
00:13:20.22\00:13:23.46
Any time your muscle works,
00:13:23.47\00:13:25.25
the antagonistic muscle,
00:13:25.26\00:13:27.08
also is in action
00:13:27.09\00:13:28.67
and so by doing
this type of exercise,
00:13:28.68\00:13:30.86
even though it's not a
high strenuous exercise.
00:13:30.87\00:13:33.58
You should able to do
it quite a few repetitions.
00:13:33.59\00:13:35.76
But as you focus on
flexing the muscles,
00:13:35.77\00:13:38.52
you will feel them.
00:13:38.53\00:13:40.84
Okay, you must try to
keep your elbows on one spot,
00:13:40.85\00:13:43.49
but act like
those elbows are just
00:13:43.50\00:13:45.96
bolted into the
side of your body.
00:13:45.97\00:13:47.65
Push down, okay,
just keep it going.
00:13:50.68\00:13:57.43
We're gonna try and do ten more.
00:13:57.44\00:14:01.27
It's one, each one, we
want to push down hard.
00:14:01.28\00:14:05.44
Three, four, five, six,
00:14:05.45\00:14:12.42
seven, eight, two more,
00:14:13.56\00:14:18.01
and last one, good.
00:14:18.02\00:14:20.54
Okay, let just
loose those arms shake up,
00:14:20.55\00:14:23.93
that's the best part.
Relaxing, let those arms shake.
00:14:23.94\00:14:27.92
Okay, you feel your
arms, pretty well and all that?
00:14:27.93\00:14:30.27
Feel Good. Okay, now we're
gonna start working on the legs.
00:14:30.28\00:14:33.68
Since we're in
the seated position,
00:14:33.69\00:14:35.63
it's gonna be a
little bit difficult,
00:14:35.64\00:14:36.93
but we got some
things we can still do.
00:14:36.94\00:14:39.02
And we gonna start by,
00:14:39.03\00:14:40.26
by squirting towards
the edge of the chair.
00:14:40.27\00:14:43.19
We wanna pull one leg
out, let me rotate here,
00:14:43.20\00:14:46.35
so we don't knock knees here.
00:14:46.36\00:14:48.02
Okay, we're
gonna raise a leg up,
00:14:48.03\00:14:50.42
which can go up and down.
00:14:50.43\00:14:51.92
Okay, we're
trying to do unison here.
00:14:51.93\00:14:53.76
And we're trying
to do 20 of this.
00:14:56.08\00:14:58.16
These are just
straight legs raises,
00:14:58.17\00:15:00.07
even though we're
keeping our leg straight,
00:15:00.95\00:15:02.55
I think you'll find as
you'll feel some stress
00:15:02.56\00:15:06.67
in the quadriceps
here in just a few moments.
00:15:06.68\00:15:08.69
Then we need five more.
00:15:12.76\00:15:14.30
Okay, now we're gonna
bend the knees slightly.
00:15:19.31\00:15:21.66
Just slightly, now
we're gonna raise up again.
00:15:21.67\00:15:24.09
We're gonna keep the knee
the same bend the whole time,
00:15:24.10\00:15:27.23
even though, we're
raising it up and down.
00:15:27.24\00:15:31.17
Feeling that thigh
a little bit. Yeah.
00:15:34.29\00:15:37.29
Yeah, he is not talking
much, he must feel something.
00:15:37.30\00:15:39.55
Five more
00:15:42.35\00:15:43.55
and two more. Good.
00:15:47.02\00:15:49.41
Oh! Difficult.
00:15:50.61\00:15:53.39
Difficult, okay.
00:15:53.40\00:15:55.00
But it's also important as we
start feel little bit fatigue,
00:15:55.01\00:15:58.08
it's important
that we get some rest.
00:15:58.09\00:15:59.41
So what we're gonna do,
just let you relax for a second,
00:15:59.42\00:16:02.79
nice deep
breath, blow out, okay.
00:16:02.80\00:16:06.48
Deep breath, blow out.
00:16:06.49\00:16:08.14
One of the things about
breathing is so important,
00:16:12.61\00:16:14.31
just go and
keep going like down.
00:16:14.32\00:16:16.19
Is you want to get a
good full breath of air,
00:16:16.20\00:16:18.08
one of the best things to do is
make sure you blow it all out,
00:16:18.09\00:16:20.55
then naturally you're gonna
take a nice full breath back in.
00:16:20.56\00:16:23.13
Getting lots of fresh
oxygen in there will help,
00:16:23.14\00:16:25.68
though heart to
relax a little bit,
00:16:25.69\00:16:27.10
it starts to slow
down because what happens
00:16:27.11\00:16:28.51
when we stimulate the muscles,
00:16:28.52\00:16:30.52
We're creating more energy here
00:16:30.53\00:16:32.59
and the heart is trying to get
00:16:32.60\00:16:33.66
more oxygen and
blood in that area
00:16:33.67\00:16:34.95
because there
something is happening.
00:16:34.96\00:16:36.62
So as we relax, and rest,
start taking lots of oxygen
00:16:36.63\00:16:40.92
then it allows
that muscle to relax.
00:16:40.93\00:16:43.58
The body will relax,
the heart will slow down,
00:16:43.59\00:16:46.25
and now we can start
exercising again. All Right.
00:16:46.26\00:16:48.44
That's what we are after, okay.
00:16:48.45\00:16:50.14
Just put the other leg out.
00:16:50.15\00:16:51.94
Okay, we'll do
the same thing again.
00:16:51.95\00:16:53.75
That's important
to pace yourself,
00:16:55.41\00:16:57.47
because if you
start to feel tired.
00:16:57.48\00:16:59.42
If you start to feel
busy, you want to stop and rest.
00:16:59.43\00:17:02.78
You don't have to keep pace
00:17:02.79\00:17:04.20
with everything we're doing here
00:17:04.21\00:17:06.02
just because you see
without towards that.
00:17:06.03\00:17:08.51
We can always build up to it.
00:17:08.52\00:17:09.91
I always have this philosophy,
00:17:09.92\00:17:11.57
we can always do more next time.
00:17:11.58\00:17:13.36
But you don't want to
start too much, too soon.
00:17:13.37\00:17:15.56
Okay, we're gonna do five more.
00:17:18.09\00:17:20.34
I do feel it there.
00:17:20.35\00:17:21.36
Yeah, even though we're
just keeping the legs straight,
00:17:21.37\00:17:23.67
it really gives
you a good effect.
00:17:23.68\00:17:25.12
Now it happens it's very good
for connective tissue as well.
00:17:25.13\00:17:27.91
Okay, let's bend
the knees slightly.
00:17:27.92\00:17:30.31
Okay. That's the harder one.
00:17:30.32\00:17:32.38
That's a harder one,
that's right, that's harder.
00:17:32.39\00:17:34.49
Now we're gonna do, of course,
00:17:34.50\00:17:35.66
is I'm gonna
take note of the fact
00:17:35.67\00:17:36.88
that last one was pretty tough.
00:17:36.89\00:17:37.92
So after we do this,
we're just gonna rest again.
00:17:37.93\00:17:40.34
Strong legs are gonna
help that back though,
00:17:43.13\00:17:44.82
just think that way.
00:17:44.83\00:17:46.10
My back gonna be better.
00:17:46.11\00:17:47.44
That's what we're
after. That's what we're after.
00:17:49.71\00:17:51.95
And two more. Okay.
00:17:56.45\00:17:59.12
And just relax out again.
00:18:01.50\00:18:03.42
Once again, we're gonna
take some nice deep breaths
00:18:03.43\00:18:06.26
in through the nose,
out through the mouth.
00:18:06.27\00:18:08.98
Expand that rib cage.
00:18:11.40\00:18:12.95
Two more times.
00:18:15.16\00:18:16.54
Now you've to stop
breathing after this,
00:18:18.33\00:18:19.84
but we'll just
take one deep one.
00:18:19.85\00:18:22.21
Okay. Now what we're gonna do is
00:18:22.22\00:18:24.44
we're just gonna
pull that leg up,
00:18:24.45\00:18:26.08
and stretch it up towards us.
00:18:26.09\00:18:27.90
This will be an
excellent one for the back,
00:18:29.67\00:18:32.08
because thehamstrings
are key area for that.
00:18:32.09\00:18:35.31
We gonna hold
that five more seconds.
00:18:38.09\00:18:40.58
That one is
little easier, isn't it?
00:18:40.59\00:18:41.84
Little more comfortable. Yeah.
00:18:42.70\00:18:45.25
Okay, and switch, and
pull the another one up.
00:18:45.26\00:18:48.59
Nice steady pull.
00:18:53.08\00:18:55.16
And five more seconds.
00:18:57.96\00:18:59.31
Okay, relax.
00:19:01.91\00:19:03.57
Now we're gonna
bring the leg up like this.
00:19:03.58\00:19:05.92
And we're gonna
pull in towards us,
00:19:07.11\00:19:09.67
so you should feel stretch back
00:19:09.68\00:19:11.11
into the gluteus
little bit there.
00:19:11.12\00:19:12.73
And we're gonna hold that
for about 10 more seconds.
00:19:15.44\00:19:18.68
Or pointing from the ankle,
00:19:20.34\00:19:22.10
we're filling it
stretched to the hip area.
00:19:22.11\00:19:23.98
That hip area is very
important area for low back.
00:19:25.72\00:19:29.35
Put your thighs
right up into there.
00:19:29.36\00:19:31.14
You loose those
hips, we've more back pain.
00:19:31.15\00:19:34.36
Okay, other side.
00:19:34.37\00:19:36.36
As you can see
the beauty of this,
00:19:42.30\00:19:44.06
Ted as we can do this
just sitting down in a chair.
00:19:44.07\00:19:46.95
That's right.
00:19:46.96\00:19:48.04
Okay, we gonna
do 10 more seconds.
00:19:49.84\00:19:51.81
Well, it feels kind of good
00:19:54.20\00:19:55.22
after what you
have been going through.
00:19:55.23\00:19:56.41
Yeah, it does.
00:19:56.42\00:19:57.80
Five more seconds.
00:19:59.52\00:20:01.09
Okay, good.
00:20:03.41\00:20:05.04
Now we gonna do Ted,
00:20:05.05\00:20:06.07
is we gonna put the
heel into the carpet there.
00:20:06.08\00:20:09.02
And we're gonna contract
the hamstringas far as we can.
00:20:09.03\00:20:12.42
Okay, now it's difficult
to get range a motion here.
00:20:12.43\00:20:16.31
So what we're gonnado
is, we're gonna bring it
00:20:16.32\00:20:17.51
just a little bit
and tighten again.
00:20:17.52\00:20:20.31
And little bit
more, flex it again.
00:20:23.29\00:20:26.61
We'll try to hold this
for about 5 seconds each spot.
00:20:28.26\00:20:31.15
Now bring it in till it's flat,
00:20:31.16\00:20:33.17
but keep trying to
pull back on your hamstring.
00:20:33.18\00:20:35.70
We're gonna hold
that for five seconds.
00:20:36.51\00:20:38.33
Feeling good.
00:20:40.16\00:20:41.40
Other leg.
00:20:41.41\00:20:42.74
Now contract hard,
in that hamstring area,
00:20:44.61\00:20:47.56
so it's like
we're trying to pull
00:20:47.57\00:20:49.18
the carpet back if you could.
00:20:49.19\00:20:50.83
Okay, now lets
move in, contract again.
00:20:51.42\00:20:55.90
Since we're not able to
do the full range of motion,
00:20:55.91\00:20:58.39
by just moving the
body to different positions,
00:20:58.40\00:21:00.86
we still get a good
effect for the hamstring area.
00:21:00.87\00:21:03.60
Okay, move it again.
00:21:03.61\00:21:05.08
And the hamstrings are
real key for back problems.
00:21:05.09\00:21:07.45
In fact, often times we
find somebody's bad lower back,
00:21:07.46\00:21:09.96
they also have
very tight hamstring.
00:21:09.97\00:21:11.84
Exercising your hamstrings will
actually help loosen them up.
00:21:11.85\00:21:15.13
Okay, bring it back and pull.
00:21:15.14\00:21:17.38
When the muscles get snorted up
00:21:18.60\00:21:20.13
and it can cause
all sorts of problems.
00:21:20.14\00:21:21.85
When we relax a muscle
then we feel less pain.
00:21:21.86\00:21:25.46
And the best way to
relax a muscle, make it tired.
00:21:25.47\00:21:28.36
Okay, let's go back
out the other leg again.
00:21:28.37\00:21:31.93
And we're gonna pull again.
00:21:31.94\00:21:33.72
Then we're gonna hold
up for about five seconds,
00:21:37.20\00:21:40.04
nice steady pull, okay, move it.
00:21:40.05\00:21:44.12
We do it in four different
positions we can choose more.
00:21:44.13\00:21:46.17
But this is, this will be
good for what we are after it,
00:21:46.18\00:21:48.72
it takes about 20
seconds in, get the leg back in.
00:21:48.73\00:21:51.69
O kay, and again move it.
00:21:52.95\00:21:54.52
Feel that contraction.
00:21:55.93\00:21:57.30
One more time, flat down,
00:22:01.97\00:22:04.61
and keep flexing the
hamstring and pull your back.
00:22:04.62\00:22:07.59
Good thing to do it, you
see both Ted and I doing it.
00:22:07.60\00:22:10.23
Is if you feel the muscles,
you're suppose to be working,
00:22:10.24\00:22:12.71
it will actually
help put your mind
00:22:12.72\00:22:14.54
where that muscle is
and make it contract.
00:22:14.55\00:22:16.50
Okay, let's
switch to the other side.
00:22:16.51\00:22:18.10
Hamstrings and other area
that cramps up a lot on people.
00:22:19.52\00:22:23.42
Also they're moving, oh,
my hamstring is cramping.
00:22:23.43\00:22:25.90
And once again it's true,
00:22:25.91\00:22:27.14
in fact, the
hamstrings aren't used to work
00:22:27.15\00:22:28.79
through a range of motion
00:22:28.80\00:22:30.10
and somebody
will develop a cramp.
00:22:30.11\00:22:32.72
That happen a lot
to you? Yeah. Okay.
00:22:32.87\00:22:34.71
Just move it.
00:22:35.78\00:22:37.33
This is a good thing to
do to help prevent that,
00:22:42.52\00:22:44.56
so it won't happens a lot.
00:22:44.57\00:22:46.22
Okay, move it again.
00:22:46.23\00:22:47.33
Feel that contraction.
00:22:49.00\00:22:51.24
You will feel
those muscles contracted
00:22:51.25\00:22:53.04
pretty well there, Ted? Yeah.
00:22:53.05\00:22:54.06
Okay, one more time,
put flat down and pull back,
00:22:54.63\00:22:58.11
nice steady pull.
00:22:58.12\00:22:59.53
And three more
seconds. Okay, good.
00:23:03.23\00:23:06.21
Now we're gonna sit
in forward in our chair,
00:23:06.22\00:23:07.97
we're gonna put the leg out
00:23:07.98\00:23:09.71
and we gonna
lean forward into it.
00:23:09.72\00:23:11.77
We gonna feel that
hamstring area stretch now.
00:23:11.78\00:23:14.11
Feel that back there. Yeah.
00:23:15.03\00:23:16.51
Okay, good.
00:23:17.56\00:23:18.63
Boys it feels good to stretch
the muscles after workout,
00:23:22.06\00:23:24.09
stretching feels little bit
better than actually doing it.
00:23:24.10\00:23:26.21
Okay, and five more seconds.
00:23:29.70\00:23:31.22
Okay, now switch.
00:23:33.22\00:23:34.57
Come forward, good.
00:23:36.98\00:23:38.40
I am really focus
on what we're doing,
00:23:43.41\00:23:46.44
because if we don't
feel in the right area,
00:23:46.45\00:23:48.08
then you're not getting a
benefit out of the exercises
00:23:48.09\00:23:49.99
you are suppose to be getting.
00:23:50.00\00:23:51.07
Squeeze hard
there, five more seconds.
00:23:55.60\00:23:58.01
Okay, relax.
00:24:00.32\00:24:02.29
Now sitting on the
edge of our chair still
00:24:02.30\00:24:04.39
we're gonna put our
feet back behind us.
00:24:04.40\00:24:06.84
And so it's little bit difficult
to push our heels down.
00:24:06.85\00:24:10.57
Okay, try to push your heels
down the floor as much you can.
00:24:10.58\00:24:12.74
Okay, now just go up
on the toes and back down.
00:24:12.75\00:24:15.37
So what we're doing here is
we're working the calf area.
00:24:16.96\00:24:19.13
We're doing this for
the balance of strength.
00:24:22.75\00:24:25.71
Somebody might tune in
00:24:25.72\00:24:26.79
and say what's this got
to do with training the back.
00:24:26.80\00:24:28.35
But as I mentioned earlier,
00:24:28.36\00:24:30.67
the whole body
works together in harmony.
00:24:30.68\00:24:33.03
And if you don't
strengthen the entire body,
00:24:33.04\00:24:34.94
you're gonna have problems.
00:24:34.95\00:24:36.54
So we don't wanna
leave anything left undone.
00:24:37.59\00:24:41.27
So we'll make sure
that all areas are covered.
00:24:41.28\00:24:43.65
Okay, let's go five more.
00:24:47.26\00:24:50.83
Two more.
00:24:54.21\00:24:55.53
Good. Okay, and
just press that down
00:24:57.02\00:24:59.08
and just hold
that stretch there.
00:24:59.09\00:25:00.75
Five more seconds.
00:25:04.88\00:25:06.53
Okay, good.
00:25:07.93\00:25:09.04
Now we're gonna do is we're
gonna sit back in the chair.
00:25:09.80\00:25:12.33
And this is gonna be
a little bit complicated
00:25:12.34\00:25:14.12
'cause what
we're gonna try and do
00:25:14.13\00:25:15.21
is we're gonna
push back in the chair
00:25:15.22\00:25:17.06
and try and contract the
gluteus maximus the same time.
00:25:17.07\00:25:20.09
So pushing back at the chair,
00:25:20.10\00:25:22.87
and we're feeling the
gluteus maximus contract
00:25:22.88\00:25:25.56
and then we're relaxing.
00:25:25.57\00:25:27.52
Now again push back and
contract the gluteus maximus,
00:25:27.53\00:25:31.88
then back down, push back.
00:25:33.92\00:25:37.17
Okay and relax,
00:25:40.57\00:25:42.98
and push back,
contract the gluteus maximus.
00:25:42.99\00:25:45.91
For those who may not know
00:25:45.92\00:25:46.98
the technical name of those
muscles it is what you sit on.
00:25:46.99\00:25:49.56
Okay, relax.
00:25:49.57\00:25:52.31
Okay and back,
contract the gluteus maximus.
00:25:52.32\00:25:55.32
Okay, down, and up, contract
00:25:58.24\00:26:02.60
and down and two more.
00:26:04.50\00:26:06.58
Up and down, last one,
00:26:06.59\00:26:11.90
contract the glutes and down.
00:26:11.91\00:26:16.54
Okay, now we're gonna do,
00:26:16.55\00:26:17.87
is we're gonna
crunch forward like this,
00:26:17.88\00:26:21.04
and lay back.
00:26:21.05\00:26:22.45
Okay, now lean
back and blow out,
00:26:22.70\00:26:26.07
and crunch forward and back.
00:26:26.08\00:26:29.32
Good.
00:26:33.15\00:26:34.22
And back, blow out,
00:26:34.23\00:26:36.69
again each time you
come forward you wanna try
00:26:40.79\00:26:43.32
and push the low
back into the chair
00:26:43.33\00:26:46.94
and try and draw
the abdominal wall in.
00:26:46.95\00:26:49.81
Abdominals, and the low
back, and the gluteus maximus,
00:26:49.82\00:26:52.40
they all work
together to stabilize.
00:26:52.41\00:26:55.27
Often times the people say,
how do I get a stronger back?
00:26:59.46\00:27:02.26
My first comment is
get your belly button
00:27:02.27\00:27:03.80
closer to your back bone
00:27:03.81\00:27:04.83
and that's the first sure way
of making your back stronger.
00:27:04.84\00:27:08.27
Okay, let's do ten more.
00:27:09.95\00:27:13.78
Good.
00:27:19.16\00:27:20.50
Okay.
00:27:23.06\00:27:24.53
And we're gone to the last two.
00:27:35.70\00:27:37.73
Okay, good. Thanks
a lot, Ted. Well done.
00:27:42.02\00:27:44.28
Remember Philippians 4:13 says,
00:27:46.26\00:27:48.46
"We can do all things through
Christ who strengthens us."
00:27:48.47\00:27:50.77
God bless you, and we
will see you next time.
00:27:50.78\00:27:52.78