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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If you've ever
experienced joint pain,
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but don't know
what to do about it,
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you might want to stay tuned
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for Body and
Sprit, coming up next.
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Hello, I'm Dick Nunez,
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Wellness
Director of the Black Hill
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Health and Education Center.
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Welcome to Body and Spirit.
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Today we're gonna be
talking about joint problems.
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Many people suffer from that
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and they don't know
what to do about it.
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They think
they're just gonna have to
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live with the
pain, but there is hope.
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We look in the
Bible and it says,
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if we keep all
God's commandments
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we can expect great things.
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But the Bible also
talks about physical health.
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And if we take care of ourself
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we can expect great
blessings from God as well.
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We don't have to go
through with all that pain.
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Often times we
start experiencing pain.
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People don't know
what the first thing
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to do about it.
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And we're gonna be
going over that today,
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so we can see
not only what to do
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when we have joint pain,
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but how to start recovering
and rehabilitating that.
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So if we're ready, let's
go ahead and get started.
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Helping me out
today will be Dave.
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Dave, is a little
bit of a unique fellow
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and often times on the show,
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I don't have to
look up to anybody.
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But Dave is 6 foot 6
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and so I get to
look up at him here.
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Okay, so let's warm
up a little bit, Dave.
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And we're just gonna
swing the arms around.
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Gets nice range of motion here.
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If you can't get a full
range just do what you can.
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This is simply a
warm up exercise.
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Just do three more.
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Good now, let's go
the other way and round.
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And let's go five more.
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One, two, three,
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four, five, good.
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Now, we're gonna be starting
with the chest shoulder area
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and if we have
pain in the shoulders,
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our range of
motion might be limited.
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So what we're gonna do, Dave,
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is we're gonna push the
hands together down here.
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Okay, does that feel all right?
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Whenever you have joint pain,
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if you start with the movement,
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it's just a nice
symmetric or static position
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where there is no movement,
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then you can start
tensing the muscles
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without any problem.
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So when you're
squeezing hard here,
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if somebody came to try
and pull your hands apart,
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you're not gonna be able
to do it, so that's good.
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Okay, now we're
in that position,
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let's move the arms up
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and see how far we
can go without pain.
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You all right still?
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Okay, we're gonna move up.
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Keep pressing hard.
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Now, we're gonna comeback down.
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So even though Dave has
some soreness in his shoulders,
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he's able to do this movement.
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Okay, and by doing this,
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you'll find that we'll be
able to get to other movements
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as well as his
muscles get stronger
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and the joints get better.
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Often times I've seen
people with bad joints
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and they simply
live with the pain.
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They don't try and
do anything about it.
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And then when it's--end's up
happening is becomes chronic.
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They try and take all
sorts of anti-inflammatories
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or they'll try and
take a cortisone injection,
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but they still
live with the pain.
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And what we find is, we get 'em
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exercising and moving,
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we put fresh
oxygenated blood to that area
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and take out waste byproduct
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and we accentuate
the healing process.
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Okay, let's do five
more of those, Dave.
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When people do have
inflammation and pain,
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the first thing we want to
do is get ice on that area.
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Often times we think
we want to put heat on it
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because we
think it'll feel good.
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But the reality is, if you heat
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a freshly injured area
you're gonna make it worse.
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Okay, Dave, we're
gonna do two more.
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We're gonna go up.
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Squeeze hard and down. Last one.
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And down, good.
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Okay, now we're
gonna bring it up here
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in a prayerful
position, elbows up.
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Okay, bring 'em up
a little bit higher
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so it's just
parallel to the ground.
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Okay, see if you
can come over like this.
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And now go to the other side.
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Okay, you all right there?
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As we mentioned on
this program at 3ABN,
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we use real people,
who have real problems,
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in order to help those at home
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to understand
what you go through,
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in order to do this,
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we do not use
professional actors for this.
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We develop programs
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and find out what the needs are,
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because we know that
somewhere along the line,
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we're gonna hit something
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that's gonna be very
effective for you at home.
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Okay, let's do that a
couple more times, Dave.
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Okay, good, all right, relax.
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It's important
to stretch an area.
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So what we're gonna do is
we're just gonna lean back.
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See if you can just
let your arms great back.
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You feel it
stretching into the chest area.
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Now bring it across,
pull the scapula apart.
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That's your shoulder blade area.
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Now, let's reach back again.
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Feel it stretch.
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And bring it across.
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Okay, good.
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Hey, Dave, you want to
get the towels for us there?
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We gonna use this as
our exercise equipment.
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A towel works very, very well
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to give extra stimulation.
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But also, yet very inexpensive,
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most people have towels.
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So it's--they
don't have to worry about
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going out buying them.
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What we're gonna do, Dave,
is we're gonna take it like this
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and we're gonna
try and pull it apart
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as we're doing it.
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So, that is, we're
trying to tear the towel in two.
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Now we're gonna go up
over the head with it.
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Way up over the head.
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Okay, let's go
back down. And up.
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Now having the towel like this
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will help
encourage the shoulders
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to go up for the
range of motion. And up.
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And down. Up.
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Let's see if we can
do five more of those.
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This is working on the
latissimus dorsi muscles
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and the deltoids, and trapezius.
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As we go up, we'll
work on the shoulders.
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As we pull down, we'll
work on the latissimus dorsi
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which is the large
muscles underneath the armpits.
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It's sweep down the
lower part of the back.
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And let's go couple more.
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Last one.
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Good.
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Now, let's pull it up
back over our head again, Dave.
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And we're gonna
come over to the side.
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Now the other way.
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Okay, and try to keep the
arms straight as you do it.
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Okay, and back over.
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Good, try to feel it in
through here as we do it.
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Put your arm as
straight as you can.
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As it gets more flexible,
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we all get to see it
over head a little bit better.
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And let's do a
couple more each way.
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One.
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And two, good.
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Okay, now we're
gonna take our towel
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and we're gonna try
and--we're gonna grab it
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and turn our
palms up or it bends
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so they're
facing each other, okay.
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And we're gonna
from side to side
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keeping the elbows in.
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So what we're doing is
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we're simulating a
rotator cuff exercise,
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by doing some external rotation,
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we're using the other arm
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to give us a little
resistance as we do it.
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It looks like a very simple
movement and reality it is,
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especially for those who
have no shoulder problems.
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For some of those
who does have pain,
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this exercise will help them
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to start
rehabilitating that area.
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Remember the worst thing
you can do is to do nothing.
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We do nothing,
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pain just not gonna
somehow magically go away.
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They can become
chronic for a very long time.
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I've seen tendonitis
problems harm people for years
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when a simple exercise
procedure could help them
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get over it in a
short period of time.
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Okay, let's do
five more each way.
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There's one, and two,
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and three, four,
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one more time, and five good.
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Feel all right, Dave?
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Now, what side is your bad side?
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It's your left side? Okay.
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What we're gonna
do is we're gonna do
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lot of raise exercise,
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we're gonna keep that hand
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and somewhat in a same position.
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We're gonna grab like
this with the other hand
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and now we're gonna
raise up and pullback down.
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Try to keep that arm a
little straighter, if you can.
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There you go, excellent, good.
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Feel all right?
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Now he can dictate
how hard he goes here
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because he is
controlling the resistance.
00:10:39.67\00:10:43.17
There's a exercise
principle called isokinetic,
00:10:43.18\00:10:46.83
which takes us
through a resistance through
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a range of motion,
where the speed is controlled.
00:10:48.39\00:10:51.04
So in reality,
Dave, here can now control
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how hard he works.
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Good, try and come
up a little bit higher.
00:10:59.86\00:11:04.10
Excellent, that's perfect.
00:11:04.11\00:11:06.79
We don't need to go any higher
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than parallel to the ground.
00:11:08.16\00:11:09.72
We would like to try and
get to that range of motion.
00:11:09.73\00:11:12.15
Good, let's do a
couple more. And last one.
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You know what you get
to do now? The other side.
00:11:24.43\00:11:27.09
Even though one side is bad,
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we want to try and stay
balanced with both sides.
00:11:31.93\00:11:36.03
We want to try and give yourself
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about the same
resistance you did on the other.
00:11:37.04\00:11:39.57
You know, that's a
little bit difficult
00:11:39.58\00:11:40.77
but you can try and come close
00:11:40.78\00:11:42.82
to matching the resistance
you did on the other side.
00:11:42.83\00:11:46.20
From this
particular phase of exercise,
00:11:51.53\00:11:54.59
the next phase will be to
take some type of actual weight,
00:11:54.60\00:11:57.82
a dumbbell or some
other heavy implement
00:11:57.83\00:12:00.25
that we could raise up
00:12:00.26\00:12:01.67
and you something
to gauge our ability.
00:12:01.68\00:12:04.96
Like I said, the towel,
00:12:04.97\00:12:07.54
he's controlling how
much he's doing here.
00:12:07.55\00:12:10.18
Okay, and let's do two more.
00:12:10.19\00:12:11.87
And last one, good job.
00:12:16.17\00:12:19.61
Okay, now we're gonna do
the--some bicep exercise,
00:12:19.62\00:12:23.80
we're gonna drape it over
00:12:23.81\00:12:24.80
our thump side of our hand here.
00:12:24.81\00:12:26.88
We're gonna grab
underneath it like that.
00:12:26.89\00:12:29.02
We're gonna pull it
down, so our arm is straight
00:12:29.03\00:12:32.70
and then we're gonna
curl up and then back down.
00:12:32.71\00:12:36.91
Curl up and down.
00:12:36.92\00:12:40.49
Up and down. Good.
00:12:40.50\00:12:45.56
Okay, let's do
ten more of those.
00:12:52.37\00:12:54.43
Important to try and
get full range of motion.
00:12:54.44\00:12:56.96
Trying to keep the
palm up at all times.
00:12:56.97\00:13:01.69
Good, looking good.
00:13:01.70\00:13:04.37
Okay, go ahead
and keep going, Dave.
00:13:04.38\00:13:06.09
Three more.
00:13:10.99\00:13:12.11
Okay, switch over
to the other side.
00:13:16.88\00:13:19.67
So you're gonna drape
it over this hand now,
00:13:19.68\00:13:22.13
grab underneath here.
00:13:22.14\00:13:23.57
All the way down, okay, curl up.
00:13:23.58\00:13:25.74
Dave's got pretty
good strength in his arms
00:13:31.17\00:13:33.15
since's used them
quite a bit over these years.
00:13:33.16\00:13:35.67
Or any exercise he's doing,
00:13:39.16\00:13:40.75
even though we're focusing
on the biceps right now,
00:13:40.76\00:13:43.55
it's still
increasing the circulation
00:13:43.56\00:13:45.23
throughout the body.
00:13:45.24\00:13:46.65
And let's do eight more. Good.
00:13:49.68\00:13:55.75
Three more.
00:14:01.81\00:14:02.91
Okay, now, we're gonna
take our towel like this.
00:14:08.88\00:14:11.73
We're gonna have
our fist into our chest.
00:14:11.74\00:14:15.87
Okay, then we're gonna push
it all the way out like that.
00:14:15.88\00:14:19.03
So the arm goes straight.
00:14:19.04\00:14:20.71
Let's get that wrist back, okay.
00:14:20.72\00:14:24.42
That allows us to get
straight and pull it back in.
00:14:24.43\00:14:28.51
okay, and push back out.
00:14:28.52\00:14:30.93
So, we want to try and
keep that elbow in one spot.
00:14:30.94\00:14:34.33
Good, now pull
back and push out.
00:14:34.34\00:14:38.43
There we go. Good.
00:14:38.44\00:14:42.22
Next you push.
00:14:46.51\00:14:48.07
Good, let's go ten more.
00:14:56.41\00:15:00.84
Important to keep that
elbow up so the humorous,
00:15:00.85\00:15:04.52
it's part of the arm
bone, is parallel to the ground.
00:15:04.53\00:15:08.99
And push it all the way out
00:15:09.00\00:15:09.99
till the arm is extended, good.
00:15:10.00\00:15:12.40
Full range of
motions is a big key to this.
00:15:12.41\00:15:15.04
One more time.
00:15:18.65\00:15:20.74
Okay, let's do the other side.
00:15:20.75\00:15:22.54
Now if it feels a
little awkward at first,
00:15:27.94\00:15:31.00
that's fine, as you
get used to doing exercise
00:15:31.01\00:15:34.44
it's becomes much easier.
00:15:34.45\00:15:36.65
Also it can be very helpful
to do it in front of a mirror,
00:15:36.66\00:15:40.04
so you can see your form.
00:15:40.05\00:15:42.81
In other words, on this
one, you want to make sure that
00:15:42.82\00:15:44.63
that arm is staying
parallel to the ground.
00:15:44.64\00:15:46.87
So if you see it dropping off
00:15:46.88\00:15:49.11
or if you see yourself not
getting full range of motion,
00:15:49.12\00:15:52.08
then, you know,
you need to correct it.
00:15:52.09\00:15:53.79
Okay, let's go ten more. Good.
00:15:56.93\00:16:00.71
Okay, he's getting a good
contraction on his tricep,
00:16:06.32\00:16:08.34
I can feel it contracting.
00:16:08.35\00:16:10.03
Three more.
00:16:14.99\00:16:16.14
Okay, very good, all right.
00:16:21.04\00:16:22.82
I'm gonna take the towels.
00:16:22.83\00:16:24.63
Now what I'd
like you to do, Dave,
00:16:24.64\00:16:26.18
is I'd like you to
lie down on your back here
00:16:26.19\00:16:28.34
with your head up
towards the front here.
00:16:28.35\00:16:30.64
One of the things that,
Dave, really is interested
00:16:32.68\00:16:34.66
in working to
rehabilitate is his back.
00:16:34.67\00:16:37.66
He's developed some
back pain over his years
00:16:37.67\00:16:39.86
and, at 6 foot 6,
if his back hurts,
00:16:39.87\00:16:41.76
that's a lot of pain.
00:16:41.77\00:16:42.76
So we want to see what
we can do to help him out.
00:16:42.77\00:16:45.49
Often times what I find
with people who have back pain,
00:16:45.50\00:16:48.71
is they don't
have good flexibility
00:16:48.72\00:16:50.01
in their hamstrings.
00:16:50.02\00:16:51.25
So we're gonna
check Dave's flexibility.
00:16:51.26\00:16:53.45
So if you can
bring your right leg up,
00:16:53.46\00:16:54.77
please, Dave.
00:16:54.78\00:16:57.45
We're gonna see
how far he can go.
00:16:57.46\00:17:00.42
Straighten the leg out.
00:17:00.43\00:17:01.87
Okay, we're just a
little bit past 45 degrees.
00:17:01.88\00:17:04.47
Now ideally we'd like to
be able to get to 90 degrees.
00:17:04.48\00:17:07.35
So if I just started to
play a pro wrestler here
00:17:07.36\00:17:10.15
and started yanking on his leg,
00:17:10.16\00:17:11.74
well, I might
get it to 90 degrees,
00:17:11.75\00:17:13.06
but I probably rupture his
hamstring at the same time.
00:17:13.07\00:17:15.85
So there are better
ways to get to that point
00:17:15.86\00:17:17.77
without just reaping on it.
00:17:17.78\00:17:19.25
So there's a
stretching technique
00:17:19.26\00:17:21.74
called proprioceptive
neuro muscular facilitation
00:17:21.75\00:17:24.57
which is a fancy name
for a type of stretch.
00:17:24.58\00:17:28.33
We just go an
abbreviate it and call it PNF.
00:17:28.34\00:17:30.65
What I like you to do
is push against me, Dave,
00:17:30.66\00:17:32.72
like you want to drive your
leg back down to the ground.
00:17:32.73\00:17:35.35
There you go, keep
pushing, keep pushing.
00:17:35.36\00:17:37.98
We're gonna push
for five seconds.
00:17:37.99\00:17:39.68
Now we're gonna
relax, just totally relax.
00:17:39.69\00:17:43.14
Okay, straighten the leg out.
00:17:43.15\00:17:45.36
Okay, already I've got a
few more degrees from him,
00:17:45.37\00:17:48.67
just by doing that one shot.
00:17:48.68\00:17:50.94
So what I'm gonna do
is have him do it again.
00:17:50.95\00:17:52.43
Push, push, push, push,
00:17:52.44\00:17:56.79
push, push, push, now relax.
00:17:56.80\00:18:00.17
Okay, so we're
almost to 90 degrees now.
00:18:02.32\00:18:04.51
What happens to
people as they have injuries,
00:18:06.90\00:18:11.38
as their muscles are
starting to tighten up,
00:18:11.39\00:18:13.18
they don't wanna take the person
00:18:13.19\00:18:14.52
to a full range motion anymore
00:18:14.53\00:18:16.48
and that tightness of
the muscle will cause pain.
00:18:16.49\00:18:19.60
Okay, let's do the other side.
00:18:19.61\00:18:21.76
So what we're trying to do here
00:18:21.77\00:18:22.85
is encourage Dave's muscles
00:18:22.86\00:18:24.92
to allow him to go
to a full range again.
00:18:24.93\00:18:27.52
Straighten the leg out.
00:18:27.53\00:18:29.12
Now both legs
are about the same,
00:18:29.13\00:18:31.52
I'm not seeing
any great discrepancy.
00:18:31.53\00:18:33.63
Okay, push down.
00:18:33.64\00:18:35.63
Push, push, push, push,
00:18:35.64\00:18:39.98
okay, and relax.
00:18:39.99\00:18:41.27
Okay, and push.
00:18:47.82\00:18:50.43
Push, push, push, now relax.
00:18:50.44\00:18:54.95
Okay, good.
00:19:01.54\00:19:04.16
Let's go through
the other side again.
00:19:04.17\00:19:05.99
All right, push against me.
00:19:10.88\00:19:12.70
Now relax.
00:19:17.29\00:19:20.58
Okay, we're getting a
little bit better this time.
00:19:20.59\00:19:22.06
Let's try and
keep that leg straight.
00:19:22.07\00:19:24.52
And push again.
00:19:24.53\00:19:26.05
Relax, and if you
don't have somebody
00:19:29.22\00:19:31.14
to do this with you at home,
00:19:31.15\00:19:33.06
you can put your
leg up against the wall
00:19:33.07\00:19:35.24
and push that way.
00:19:35.25\00:19:36.75
Okay, and relax.
00:19:41.20\00:19:43.20
Now what I'm gonna do is
I'm just gonna traction your leg
00:19:45.99\00:19:47.70
just a little bit, Dave.
00:19:47.71\00:19:49.02
Okay, good. We
have the other leg now.
00:19:54.88\00:19:58.45
Okay, straighten it out.
00:20:00.53\00:20:04.24
Is this side the
slower side, Dave?
00:20:04.25\00:20:05.74
Okay, push.
00:20:05.75\00:20:07.67
Okay, relax, don't get too hard,
00:20:11.43\00:20:13.76
just enough to get
some tension there.
00:20:13.77\00:20:15.64
Okay. And push.
00:20:20.41\00:20:21.98
Good and relax.
00:20:27.13\00:20:28.73
Okay, we're gonna
traction that one.
00:20:33.89\00:20:35.68
Okay, I'd like you to
bend your knees, Dave,
00:20:41.83\00:20:43.46
with your feet
on the ground still.
00:20:43.47\00:20:45.38
Okay, I want you to have
your hands behind your neck.
00:20:45.39\00:20:48.75
And what we're
gonna try and do is
00:20:48.76\00:20:49.75
we're just gonna try and
do some abdominal crunches
00:20:49.76\00:20:51.77
and the way you do them
00:20:51.78\00:20:53.01
is you want to
push your lower back
00:20:53.02\00:20:54.40
to the floor as
much as possible.
00:20:54.41\00:20:55.82
Good, and then back down.
00:20:55.83\00:20:58.89
If you can even tip your
pelvis up just a little bit.
00:20:58.90\00:21:02.09
Okay, as you're
doing the crunch,
00:21:02.10\00:21:03.97
keep your lower
back on the ground.
00:21:03.98\00:21:05.26
Okay, come up, there
that's better, now down.
00:21:05.27\00:21:09.99
And up, keep the pelvis up too.
00:21:10.00\00:21:12.69
Good and down.
00:21:12.70\00:21:15.01
Good, up and down.
00:21:15.02\00:21:20.60
And up and down. Good.
00:21:20.61\00:21:24.79
Now, this is abdominal exercise,
00:21:27.94\00:21:29.59
in order to have
a strong lower back,
00:21:29.60\00:21:31.34
you need a
strong abdominal wall.
00:21:31.35\00:21:35.38
Also it's good to
blow out as we come up.
00:21:35.39\00:21:37.75
That encourages the
abdominal to flatten down.
00:21:40.02\00:21:43.04
Okay, let's do ten more.
00:21:46.73\00:21:48.78
Okay, good, we
have nice form there.
00:21:52.93\00:21:55.23
And five more times.
00:22:03.65\00:22:05.52
Remember to keep
pushing the lower back
00:22:09.32\00:22:11.11
into the floor each time.
00:22:11.12\00:22:14.04
Two more times.
00:22:14.05\00:22:15.18
And last one, good.
00:22:18.71\00:22:21.01
Okay, I'd like you to get over
00:22:21.02\00:22:22.23
on your hands
and knees now, Dave.
00:22:22.24\00:22:24.04
What I want you to do is
00:22:27.10\00:22:28.10
I want to push your
right leg out straight.
00:22:28.11\00:22:31.05
Now, put your left arm out.
00:22:31.06\00:22:32.97
This'll cause him
to stabilize here.
00:22:32.98\00:22:36.06
Okay, we're gonna
hold that for 15 seconds.
00:22:36.07\00:22:39.57
Ten, nine, eight,
00:22:39.58\00:22:42.48
seven, six, five, four,
00:22:42.49\00:22:46.68
three, two, one, okay, relax.
00:22:46.69\00:22:50.53
Now, let's do the other side.
00:22:50.54\00:22:51.83
Good, this is a
static move again.
00:22:54.06\00:22:56.97
His body is staying in one place
00:22:56.98\00:22:58.46
as he does this motion.
00:22:58.47\00:23:00.00
And five more seconds.
00:23:04.03\00:23:05.79
Four, three,
two, one, relax, good.
00:23:05.80\00:23:11.08
Now, I'd like you to
drop down to your elbows,
00:23:11.09\00:23:12.97
keep your knees
in the same spot.
00:23:12.98\00:23:15.77
Okay, put your
right leg out straight.
00:23:15.78\00:23:19.27
Okay, we're just
gonna raise the leg up now
00:23:19.28\00:23:21.39
and then back down.
00:23:21.40\00:23:23.02
And up and down,
what we're doing now
00:23:23.03\00:23:25.82
is working on the
gluteus maximus muscles.
00:23:25.83\00:23:28.82
The gluteus maximus will help
for the stability of the back.
00:23:28.83\00:23:33.00
As we loose the
gluteus maximus area
00:23:33.01\00:23:36.34
and we lose that curvature
00:23:36.35\00:23:38.12
then it creates
more direct compression
00:23:38.13\00:23:40.37
on the vertebral column.
00:23:40.38\00:23:41.89
Good. Keep going.
00:23:44.54\00:23:47.52
Okay, let's just do three more.
00:23:47.53\00:23:49.37
And one more time. Good.
00:23:53.16\00:23:55.66
All right, let's
do the other side now.
00:23:55.67\00:23:57.59
Good.
00:24:01.10\00:24:02.21
And five more.
00:24:09.34\00:24:10.58
And three more. Good.
00:24:15.67\00:24:17.19
Trying to contract the gluteus
maximus each time, excellent.
00:24:19.18\00:24:23.00
All right, back
on your feet, Dave.
00:24:23.01\00:24:25.02
Now, we're gonna
try and tie this all in
00:24:27.32\00:24:29.62
by doing a little
bit of a squatting
00:24:29.63\00:24:31.74
and we're not
gonna go down very far.
00:24:31.75\00:24:33.98
When we squat we
wanna have our feet apart,
00:24:33.99\00:24:36.09
little wider
than shoulder width.
00:24:36.10\00:24:38.10
Toes turned out slightly,
00:24:38.11\00:24:39.66
we'll cross the
arms across the chest
00:24:39.67\00:24:41.44
and we'll push the hips
back, push the hips back.
00:24:41.45\00:24:44.83
So we don't want our
knees to go over our feet.
00:24:44.84\00:24:46.51
Now go back up again.
00:24:46.52\00:24:48.49
We just want you to
go down little bit, Dave,
00:24:48.50\00:24:50.63
just like you did,
push your hips back.
00:24:50.64\00:24:54.21
Okay, and up.
00:24:54.22\00:24:55.53
Now as he gets
stronger with this
00:24:57.94\00:24:59.59
he'll be able to go down deeper.
00:24:59.60\00:25:01.39
And down, this
will work to quadriceps,
00:25:03.42\00:25:07.11
it works to hamstrings, good,
00:25:07.12\00:25:09.71
as you're already getting
the better range of motion.
00:25:09.72\00:25:12.48
Now, works gluteus maximus.
00:25:12.49\00:25:14.90
And what we call
the gluteal tie-in
00:25:14.91\00:25:17.42
up where the
hamstrings gluteal tie-in
00:25:17.43\00:25:20.78
where the hamstrings come up
underneath the gluteus maximus
00:25:20.79\00:25:23.65
and people can get
disruption of tissue there
00:25:23.66\00:25:26.13
which causes
inflammation, which causes pain.
00:25:26.14\00:25:29.04
There is a muscle of
the 60 platter rotators
00:25:29.05\00:25:31.98
called the piriformis,
00:25:31.99\00:25:33.50
and if that goes into a
contraction or semi-spasm,
00:25:33.51\00:25:36.90
it puts pressure on a
nerve known as a sciatic nerve,
00:25:36.91\00:25:40.49
which is a very common
problem we have in our society
00:25:40.50\00:25:43.08
and it's called sciatica.
00:25:43.09\00:25:44.68
Often times the
people have back pain
00:25:44.69\00:25:47.04
they'll say,
"Well, I've sciatica."
00:25:47.05\00:25:48.37
Well, sciatica is a
specific type of back pain
00:25:48.38\00:25:51.20
where that
sciatic nerve is involved.
00:25:51.21\00:25:53.17
The most common back pain
is just general wear and tear.
00:25:55.46\00:25:59.73
Good, you're doing
great, five more times.
00:25:59.74\00:26:01.90
By doing a
regular exercise routine,
00:26:05.64\00:26:07.87
we can drastically improve
00:26:10.30\00:26:13.60
our overall
feeling of well being.
00:26:13.61\00:26:16.84
I've had people
who've gone to doctors
00:26:16.85\00:26:19.09
or chiropractors for years.
00:26:19.10\00:26:21.26
They start a
regular exercise program
00:26:21.27\00:26:22.78
and they find they don't
have to go in near as often.
00:26:22.79\00:26:26.42
And we're gonna do one more.
00:26:26.43\00:26:27.76
Okay, we're
gonna go down one time
00:26:30.40\00:26:32.08
about part way
and just hold it there
00:26:32.09\00:26:34.20
for ten
seconds, one, two, three,
00:26:34.21\00:26:38.36
four, five, six, seven,
eight, nine, ten, good job.
00:26:38.37\00:26:45.84
Okay, now to kind of cool down,
00:26:45.85\00:26:47.58
you feel those little bit? Okay.
00:26:47.59\00:26:51.38
We're gonna turn, we're
just gonna turn at the trunk.
00:26:51.39\00:26:55.03
We're gonna turn again.
00:26:55.04\00:26:56.61
And turn and so just
help loosen up a little bit.
00:26:58.60\00:27:03.03
Since we do have
to move occasionally,
00:27:03.04\00:27:05.71
we don't want to do
this ballistically at all,
00:27:05.72\00:27:08.52
just a nice steady turn.
00:27:08.53\00:27:11.37
Feel it stretch and then
back the other direction.
00:27:11.38\00:27:15.05
Okay, let's do
three more each way, Dave.
00:27:18.19\00:27:21.08
There's one.
00:27:25.22\00:27:26.31
And two, last one, and three.
00:27:32.41\00:27:39.55
All right, well
done, thanks a lot, Dave.
00:27:39.56\00:27:41.97
Training your lower back,
00:27:44.28\00:27:45.72
or training any of
the joint problems,
00:27:45.73\00:27:47.54
just takes consistency.
00:27:47.55\00:27:49.11
Do it all for the glory of
God and great things'll happen.
00:27:49.12\00:27:51.41
God bless and see you next time.
00:27:51.42\00:27:53.44