The following program
is designed to demonstrate
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simple workouts 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 ever
experience shoulder problems
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and have trouble moving around,
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you might want to stay
tuned for Body and Spirit
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because that's gonna
be our topic for today.
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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 covering
the problem of shoulder pain.
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When we see people often times,
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they have
trouble even reaching up
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to grab something off the shelf,
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it's very frustrating for them.
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And they wonder what they can do
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or just simple task like
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putting on a coat
become very difficult.
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If that's a problem
that you're fighting
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this is the program for you
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or if you know somebody
who's fighting that problem,
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this is something
they want to learn about.
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When we look at the Bible,
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Paul says, "We
want to run the race
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as though we want
to win the price."
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Well, if you're hurting,
it's hard to do anything,
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and even just the
simplest motions hurt,
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how can you
even begin to strive?
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So we're gonna go over
some of those things today.
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Today, helping me out
will be Greg and John,
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so let's get started.
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Okay, with shoulder pain,
any little movement can hurt.
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So we want to make sure
we're loosened up very nicely.
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So we're gonna easily
just move the arms around
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and even if you just have to go
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just the little
short circles, that's okay.
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And as you feel better
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you can start making
those circles little bigger.
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Remember all these exercises
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can be modified
for the person's needs.
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Okay, let's go
the other way now.
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Once again if it
has to be real small
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or you can just
barely move, that's okay.
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Sometimes simply
just bringing the arm up
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over the head is a major task,
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but you have to help
yourself bring it up.
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But if you don't
do something about it,
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it's not gonna get better.
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Somewhere along
the line we've got to
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re-encourage those muscles
to go back to range of motion.
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Just because you might
take an anti-inflammatory
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or do something for the pain,
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it doesn't mean
that the shoulder
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is gonna get better
and start moving again.
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Okay, let's go and relax.
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Let's start with
working the chest area,
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and by doing that today,
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we're simply gonna get ourselves
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on a prayerful
type position here.
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And we're gonna
push across our body
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and then come the other way.
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Push across and then back.
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Push across and back, good.
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Okay, keep that going
fellas as we're doing that.
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And as we're doing this exercise
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we want to focus on
the muscles in the chest.
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Each time you come across,
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you should feel the
opposite side contract.
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Good, that's good.
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Okay, we want to keep
those elbows up as we do it.
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Okay, now what we're gonna do is
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we're gonna
rotate our hands forward,
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we're gonna push out
and we're gonna draw back.
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Push out and draw back.
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Question often comes, how
do I breathe when I do this?
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Just make sure you're
keeping a normal cadence
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to your breathing pattern.
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Because actually we're
applying pressure both ways.
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So we pull back as we push up,
squeezing the hands together.
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The harder you squeeze
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the more work
you're gonna get out of it.
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But if it's very
painful then you just want to
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easily go through
the range of motion.
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The thing about exercise
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is even if your
shoulders are okay,
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these type-- this
type of program will help
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so they stay that way.
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You don't want to
have shoulder pain
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later on down the road.
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Okay, relax.
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Okay, now what we're gonna do is
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we're gonna put the hands
back together for a moment
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and squeeze hard.
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And this will, again will
vary on how hard you can push.
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The stronger you are,
the harder you can go.
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Let's push it hard
for ten more seconds.
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Six, seven, eight,
nine, and ten, good.
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Okay, if you can go and
get our towels there, Greg.
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We're gonna do a rowing
motion for our upper back today.
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We're gonna step
out, grab the towel,
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resist with the other hand,
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pull it back and then reach out.
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Good, okay, keep it going.
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As we do this,
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we want to feel the
muscles in through here
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so reach way out,
John, there we go.
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when he does that,
brings those muscles out.
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Reach way out, good.
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Okay, Greg, you want to bend
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just a little more
at the waist, okay,
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and have the knees
slightly bend as well.
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Good, good, let's do five more.
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Focus on latissimus
area and scapular area
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as we're doing that.
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And also we will be begin
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a little bit of shoulder
action, as we do this as well.
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Okay, let's switch
around the other side.
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Most shoulder pain
that we deal with--
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okay, reach way out,
reach way out and draw in,
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okay, just like that.
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Most shoulder
pain we deal with is
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gonna be caused from
arthritis, osteoporosis,
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it can be a
rotator cuff problem.
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Most of the time,
it's just a wear and tear,
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sometimes you get an injury.
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Now start right
on the right there.
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Yep, okay, reach out.
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And then what happens is
somebody doesn't want to move
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and the shoulder
somewhat freezes up on them
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and it becomes difficult
for them to do anything.
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Okay let's do five more.
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And three more.
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Okay, last one. Okay, good.
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Okay, just drop
your towel for a second,
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we're just gonna
stretch the arm now,
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now this might
be difficult as well
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especially if you
have bad shoulder.
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And if you have to just
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take it real gently in
through here, that's okay.
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As you get more
flexible you can go ahead
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and pull your
arm up over the head.
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Okay, let's switch over.
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Once again we're
holding the stretch
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for about a ten
second time period.
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We want to feel
that in the shoulder area
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and the upper back area.
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Okay, relax, pick
your towel back up.
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Okay, we're gonna bring the--
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bring the towel in front of us.
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And we're just gonna cross it
back and forth in front of us,
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just like so.
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Now if you have a
lot of shoulder pain,
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you simply want to
not really pull hard,
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simply use your towel to
help you go back and forth.
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Exercise unfortunately
is a lot like a prescription
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where you have to
try various things
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and see how it's working.
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Sometimes a person will
start taking a medication
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and they have to
change it halfway through
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because it isn't working right
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or they're
getting bad side effects.
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Well, sometimes even in exercise
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we have to explore
a little bit to see
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what program is gonna be
the best for each person.
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It isn't just as
simple as buying a tape
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or reading a book and say,
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I'm gonna do that
because there are gonna be
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physiological
variabilities in all people.
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Okay, Now let's
drop it to the front.
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Let's go all the
way up and back down.
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Good, remember if
you're strong enough
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you want to concentrate
on pulling the towel apart
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as you lift up and down,
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that will give you more of a
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stimulus on the shoulder region.
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The shoulder is broken down
into three major components,
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the front aspect, the medial
aspect, and the posterior.
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Okay, relax.
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In fact, John, I want you
to step up here for a moment
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and just turn sideways there.
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On the shoulder area,
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the fibers run
three different ways,
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right down over the side,
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over to the front
and then posteriorly.
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The ones here on this side
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simply raise your arm
out to the side like so.
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The ones on the front area
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will bring that
arm out like this
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and the posterior one
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will take you
back in this direction
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or if you bend over at the waist
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it will raise you out to
this side, this way, okay?
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So some of the fibers might
be all right and some won't,
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so you might find some movements
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you can do but others you can't.
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Often times, we
get a lot of discomfort
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in this bicipital tendon
area right up in through here
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which makes it very
difficult to bring your arm up.
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So whatever the problem is,
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exercise is gonna help that
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as long as we don't
get too carried away
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and force things through.
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Often times, people ask me,
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shall I train through the pain?
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Well, all depends what kind
of pain you're talking about,
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if there is
actual structural pain,
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then, no, we
don't want to do that.
00:10:36.13\00:10:37.79
So let's get into little
more shoulder training here,
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I think we can just drop
our towels for the moment.
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And we're gonna put our arms out
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and we're gonna do our
easy rotations, nice and small.
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For those who
have shoulder problems
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you might simply
want to just put your arms
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out straight and hold them.
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So we can do
nice, easy rotations.
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For those who do
have stronger shoulder,
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we're gonna go ahead and
increase the rotation now.
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Now we're gonna reverse it.
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Whenever we do
these arms circles
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it's bringing in
multiple muscular areas
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we're gonna do this motion,
00:11:13.19\00:11:14.92
so not only is it
affecting the shoulder area,
00:11:14.93\00:11:16.98
but it's also
affecting the tie end
00:11:16.99\00:11:18.38
of the upper back
muscles and the shoulder region.
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Okay. Let's go bigger now.
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Lot of times, people feel
00:11:25.18\00:11:26.84
popping and grinding
as they go up and around.
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That grinding may be
an arthritic condition.
00:11:29.88\00:11:32.15
The popping usually will be
00:11:32.16\00:11:33.48
some type of
connective tissue going around.
00:11:33.49\00:11:35.62
As long as it's not painful,
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I don't worry about it too much.
00:11:36.87\00:11:38.58
Let's go back
the other direction.
00:11:38.59\00:11:41.11
Of course, if in doubt,
00:11:41.12\00:11:42.19
you always want
to ask your physician
00:11:42.20\00:11:43.57
to find out
exactly what's going on.
00:11:43.58\00:11:45.41
Okay, now let's make
them tighter, nice and small.
00:11:45.42\00:11:47.92
Okay, make them larger again.
00:11:50.01\00:11:51.97
And smaller, now reverse it,
00:11:54.22\00:11:57.49
now let's go back the other way,
00:11:57.50\00:11:58.49
now let's go back.
Okay, keep it going.
00:11:58.50\00:12:02.78
Changing the
rotation of how we go
00:12:02.79\00:12:05.00
will often times help us
to even get a better effect
00:12:05.01\00:12:07.79
on the muscles we're training.
00:12:07.80\00:12:09.77
Okay, let's go small again.
00:12:09.78\00:12:12.46
Okay, now reverse it.
00:12:12.47\00:12:14.83
Okay, now let's just
hold it, nice and steady.
00:12:14.84\00:12:17.64
We're gonna try and
hold that for 30 seconds,
00:12:17.65\00:12:21.02
30 second hold.
00:12:21.03\00:12:22.72
Once again this is
just a static movement,
00:12:22.73\00:12:25.51
very helpful in rehabilitation,
00:12:25.52\00:12:27.26
just to hold the muscle
in a contracted position.
00:12:27.27\00:12:30.07
It's one of the first
steps to rehabilitation,
00:12:30.08\00:12:32.39
the next step
would be going through
00:12:32.40\00:12:33.92
resistance where
the speed is controlled
00:12:33.93\00:12:36.01
and then finally just do
regular resistance exercise.
00:12:36.02\00:12:38.82
We got ten more seconds,
00:12:38.83\00:12:40.52
two, three, four, five, six,
00:12:40.53\00:12:45.06
seven, eight, nine, and good.
00:12:45.07\00:12:49.63
Relax those and we're
gonna pull them across.
00:12:49.64\00:12:51.88
And pull the other way.
00:12:56.08\00:12:57.59
Okay, now we're gonna
take our hands in front of us
00:13:01.94\00:13:04.20
like this and
we're gonna roll them up
00:13:04.21\00:13:06.58
and push back down.
00:13:06.59\00:13:08.79
Now this is bringing
in the trapezius area
00:13:08.80\00:13:11.98
which works
along with the deltoid
00:13:11.99\00:13:15.40
and moving that shoulder region.
00:13:15.41\00:13:17.19
The trapezius is a
big diamond-shaped muscle
00:13:20.00\00:13:22.78
right and middle
of the upper back.
00:13:22.79\00:13:24.75
Very long muscle goes
all the way from the skull
00:13:24.76\00:13:26.79
down to the 12
thoracic vertebrae.
00:13:26.80\00:13:28.79
In this exercise
we'll be doing this.
00:13:31.38\00:13:33.49
Once again if you can
only do partial range,
00:13:35.41\00:13:38.26
you might be nice and
short right in here that's okay.
00:13:38.27\00:13:41.10
Now as you get better
you can bring it up more.
00:13:41.11\00:13:44.23
Okay, now what we're gonna do is
00:13:52.19\00:13:53.19
we're gonna roll the shoulders
and come way up, over around.
00:13:53.20\00:13:57.87
Way up high and roll it,
00:14:02.11\00:14:04.15
this is gonna be working on
various aspects of the deltoid
00:14:04.16\00:14:07.26
plus the trapezius
00:14:07.27\00:14:08.90
plus some of those
muscles of the upper back again.
00:14:08.91\00:14:11.72
Okay, now let's
go the other way,
00:14:15.45\00:14:16.74
let's go forward now.
00:14:16.75\00:14:19.10
Just changing that little
range of which direction we go
00:14:19.11\00:14:22.90
will affect the muscles
just a little bit differently,
00:14:22.91\00:14:25.06
still the same muscles working
but they are very adaptable
00:14:25.07\00:14:28.67
going through lots of
different ranges of motion.
00:14:28.68\00:14:30.87
Just do that, five more.
00:14:33.82\00:14:35.97
And two more. Good.
00:14:40.46\00:14:44.22
Okay, let's turn
the head to this side,
00:14:44.23\00:14:46.13
just let that stretch.
00:14:46.14\00:14:48.24
Okay, let's turn the other way.
00:14:51.54\00:14:53.34
Okay, turn back again.
00:14:57.11\00:14:58.69
And one more time
back to the right.
00:15:01.65\00:15:03.42
Okay, good.
00:15:05.20\00:15:06.52
Okay, we're gonna
do some biceps now,
00:15:06.53\00:15:08.55
we're gonna reach out.
00:15:08.56\00:15:10.94
So we just work the--
00:15:10.95\00:15:12.24
the biceps in the
stabilized position
00:15:12.25\00:15:13.93
and it should be helpful
for the shoulders as well.
00:15:13.94\00:15:16.94
I'm just gonna
squeeze down, push out.
00:15:16.95\00:15:20.45
Squeeze down, push out,
00:15:20.46\00:15:23.63
and squeeze down and out, good.
00:15:23.64\00:15:28.65
Keep the elbows up
as you're doing it.
00:15:33.89\00:15:36.13
Okay, let's try and do ten more.
00:15:42.25\00:15:45.11
There's one and two
00:15:45.12\00:15:50.40
and three and four,
00:15:50.41\00:15:55.79
five, six, seven,
00:15:55.80\00:16:03.49
eight, nine,
00:16:03.50\00:16:06.39
one more time and ten. Good.
00:16:06.40\00:16:09.63
Okay, relax them.
00:16:09.64\00:16:11.59
Okay, let's get our towels.
00:16:11.60\00:16:13.66
We're gonna put one
arm up over the head, okay?
00:16:16.66\00:16:19.44
We're gonna press up
and bring it back down.
00:16:19.45\00:16:22.48
Okay, let me see
what we got going here.
00:16:25.09\00:16:27.77
You want to bring the
elbow back little bit,
00:16:27.78\00:16:29.89
there we go, good. Okay.
00:16:29.90\00:16:34.81
Okay, bring it down so
you feel that arm bend--
00:16:38.35\00:16:41.52
bend you're
contracting arm a little more,
00:16:41.53\00:16:43.07
there we go, come down, good.
00:16:43.08\00:16:47.40
These towels can make
very good training partners,
00:16:53.13\00:16:56.18
they don't costs that much.
00:16:56.19\00:16:57.41
I'm sure somebody's got
'em around the house somewhere.
00:16:57.42\00:16:59.92
So just as something
as simple as a hand towel
00:17:01.64\00:17:03.97
can be made as a good
piece of exercise equipment.
00:17:03.98\00:17:06.68
Once again the
harder you want to go
00:17:09.14\00:17:11.01
the more you'll feel it
00:17:11.02\00:17:12.29
and also this will be
excellent range of motion
00:17:12.30\00:17:15.02
again for the shoulder area.
00:17:15.03\00:17:16.74
Okay, five more.
00:17:19.45\00:17:20.69
Okay, one more time.
00:17:27.81\00:17:29.93
Now let's switch
over the other side. Good.
00:17:29.94\00:17:35.77
Once again this
is a good exercise
00:17:35.78\00:17:37.47
for the old
grandma wave bye, bye fat.
00:17:37.48\00:17:40.21
You know, they wave bye, bye
00:17:40.22\00:17:41.39
and they're still
waving after they are done.
00:17:41.40\00:17:43.15
So this helps that area.
00:17:43.16\00:17:44.93
Here we go.
00:17:47.73\00:17:48.87
Nothing wobbling
around on that arm though.
00:17:51.02\00:17:53.77
That's good.
00:17:53.78\00:17:54.83
Okay, let's go five more.
00:18:00.21\00:18:02.42
And two more.
00:18:07.61\00:18:09.19
And good, all
right, now with our towels,
00:18:11.92\00:18:14.94
we're just gonna
stretch back little bit,
00:18:14.95\00:18:16.94
just use them as a
stretching tool now,
00:18:16.95\00:18:19.11
reach way back and
then bring it forward,
00:18:19.12\00:18:23.06
nice and gentle.
00:18:23.07\00:18:24.75
So we're different
in the exercise we do,
00:18:24.76\00:18:26.48
we're simply just stretching
out with the towel now.
00:18:26.49\00:18:29.35
Reach back and come down.
00:18:29.36\00:18:33.70
And one more time as a
nice gentle stretch back,
00:18:33.71\00:18:36.92
reach back and down. Good.
00:18:36.93\00:18:41.76
Okay, could you toss
the towels off the side now?
00:18:41.77\00:18:44.84
Okay, we're gonna do a
little leg training now.
00:18:47.85\00:18:50.71
We're gonna start by
stepping out to this side
00:18:50.72\00:18:53.57
and just feeling it stretch
through the adductor area,
00:18:53.58\00:18:56.73
putting pressure
on the quadriceps.
00:18:56.74\00:18:59.44
Now we're just gonna
shift over to the other side,
00:18:59.45\00:19:02.01
do the same thing, feel
the stress on the quadriceps
00:19:02.02\00:19:05.39
as we're
stretching the adductor.
00:19:05.40\00:19:07.37
Now back again,
good, and switch again.
00:19:07.38\00:19:13.41
And switch. Good.
00:19:16.08\00:19:20.06
We just keep it
going now. Back and forth.
00:19:20.07\00:19:24.39
Feeling those
quadriceps contract
00:19:24.40\00:19:26.73
and feel the
stretch of the inner thigh
00:19:26.74\00:19:29.79
as you go each rotation.
00:19:29.80\00:19:31.95
Okay, let's do
about five more each way.
00:19:37.54\00:19:41.16
There's one and two,
00:19:43.35\00:19:49.43
now if you can just
barely move on this one,
00:19:49.44\00:19:51.50
that's okay,
three, more fit you become
00:19:51.51\00:19:54.62
the deeper you'll able
to take it, four, last one,
00:19:54.63\00:19:57.89
and five. Good.
00:20:00.61\00:20:02.25
Okay, now facing your front,
00:20:02.37\00:20:04.53
I want you just to put
your hands on your hips.
00:20:04.54\00:20:06.50
I want your lunge out
with one leg and way out,
00:20:06.51\00:20:09.71
okay, touch the opposite
knee to the floor if you can.
00:20:09.72\00:20:12.49
Okay and up, step back.
00:20:12.50\00:20:15.64
Okay and step out
with the other leg now.
00:20:15.65\00:20:18.84
Okay and back.
00:20:18.85\00:20:20.69
Okay, keep going.
00:20:20.70\00:20:22.37
Now this is lunges,
00:20:22.38\00:20:23.93
it's one of the most difficult
exercises we can do for legs
00:20:23.94\00:20:27.62
but it's a very good one,
00:20:27.63\00:20:28.77
it works a lot with
the tightening of gluteal
00:20:28.78\00:20:30.71
and of the leg area.
00:20:30.72\00:20:32.28
If you can only just
barely lunge, that's okay.
00:20:32.29\00:20:36.00
I just want to encourage
you to get, so you can step out
00:20:36.01\00:20:39.62
so it might get very little
range of motion, that's okay.
00:20:39.63\00:20:43.12
More fit you become,
00:20:43.13\00:20:44.80
the more you'll be able
to do like these fellows here
00:20:44.81\00:20:47.20
or you might only
be able to step out
00:20:47.21\00:20:48.56
just a little
bit, that's okay too.
00:20:48.57\00:20:51.19
You guys are
looking great, no problem.
00:20:59.66\00:21:03.35
Nicely synchronized,
put you in a swinging pool
00:21:03.36\00:21:05.66
will be doing good. Good.
00:21:05.67\00:21:11.89
Okay, we're gonna try and
do our ten more on each side.
00:21:11.90\00:21:14.81
Since we're not
using any weights,
00:21:17.46\00:21:19.14
we have to do a--
few more repetitions.
00:21:19.15\00:21:21.87
Guys you can see
each one of these fellows
00:21:23.80\00:21:25.35
has taken a good,
00:21:25.36\00:21:26.98
at least a good
yard stride on each step
00:21:26.99\00:21:29.41
but doesn't have to be that far,
00:21:29.42\00:21:30.51
if you just take a foot
00:21:30.52\00:21:31.79
and just switch
back and forth that way,
00:21:34.03\00:21:35.52
that's okay as well.
00:21:35.53\00:21:36.59
Remember, this is little
more of an advanced exercise,
00:21:37.56\00:21:40.23
so sometimes it takes
time to get to the point
00:21:40.24\00:21:42.47
where you can do it like this
00:21:42.48\00:21:43.49
and then when
they really get fit,
00:21:43.50\00:21:45.10
then they can hold
dumbbells on each hand
00:21:45.11\00:21:46.96
or somebody like me
can sit on their back
00:21:46.97\00:21:49.12
and make it a
little more difficult.
00:21:49.13\00:21:50.57
How many is that?
One of you counting?
00:21:52.78\00:21:54.80
Was that two? I
think it's about seven.
00:21:58.77\00:22:00.79
Okay, two more each side.
00:22:02.36\00:22:03.71
Okay, one more time.
00:22:08.17\00:22:09.64
Okay, good job.
00:22:13.03\00:22:14.09
Okay, go ahead and
use me as your wall
00:22:15.13\00:22:18.05
and I want you to
stretch out your quadriceps.
00:22:18.06\00:22:19.90
Once again, if you can
lean forward a little bit
00:22:24.15\00:22:26.17
then you can get a little
more of a stretch on it still.
00:22:26.18\00:22:28.25
This is
something I'm very good at,
00:22:32.64\00:22:33.87
just standing here
and you guys embrace.
00:22:33.88\00:22:36.32
Okay, switch.
00:22:36.33\00:22:37.56
Okay, what I like you to do now,
00:22:46.91\00:22:48.14
just have a seat on the floor.
00:22:48.15\00:22:49.27
And I want your legs spread out.
00:22:53.03\00:22:55.83
Okay, little more if you can.
00:22:55.84\00:22:58.28
Okay, now what I
like you to do is,
00:22:58.29\00:22:59.55
I like you to just lean forward
00:22:59.56\00:23:01.72
and feel yourself
stretch there, good.
00:23:01.73\00:23:04.49
Just feel that stretch.
00:23:04.50\00:23:05.98
Okay, now I like you to
lean over to your right side
00:23:10.68\00:23:12.75
and stretch that way.
00:23:12.76\00:23:13.92
You can go ahead and
get a hold of your ankle
00:23:15.53\00:23:16.76
if you want or you
can reach your toe,
00:23:16.77\00:23:18.44
you can use that as well
00:23:18.45\00:23:20.11
to give yourself a
little more of a tug.
00:23:20.12\00:23:22.05
Okay, let's go
over to left side,
00:23:26.03\00:23:29.07
feel that stretch.
00:23:29.08\00:23:30.42
Okay and back
over to the center.
00:23:36.11\00:23:38.01
Reach out there, good.
00:23:41.54\00:23:44.17
Okay, now over to the right.
00:23:44.18\00:23:45.83
Feel that stretch.
00:23:49.03\00:23:52.01
You should be
feeling your hamstring
00:23:52.02\00:23:53.17
and also through the back.
00:23:53.18\00:23:55.82
Okay, and back
over to the left side.
00:23:55.83\00:23:57.48
Okay, very good.
00:24:04.38\00:24:05.72
Now we're gonna get to
into a crunch position,
00:24:06.72\00:24:09.11
so go on lay down on your back,
00:24:09.12\00:24:10.66
have your knee
bent, feet on the ground,
00:24:10.67\00:24:13.07
hands behind the neck.
00:24:14.28\00:24:16.37
And when we do the
hands behind the neck
00:24:16.38\00:24:18.21
because of the fact that
if we simply grab the head,
00:24:18.22\00:24:21.82
we can hurt the neck
00:24:21.83\00:24:23.30
or if we don't
stabilize the neck,
00:24:23.31\00:24:26.13
lot of times people
will hurt their necks
00:24:26.14\00:24:27.85
because they
just don't have any--
00:24:27.86\00:24:29.34
anything
holding them back there.
00:24:29.35\00:24:31.01
Okay, so just for good form,
00:24:31.02\00:24:32.80
we're gonna have
hands behind the neck.
00:24:32.81\00:24:34.29
When we come up,
we're gonna blow out
00:24:34.30\00:24:36.35
and we're gonna
contract the abdominal muscles,
00:24:36.36\00:24:38.15
remember it just has a
4 inch range of motion.
00:24:38.16\00:24:40.26
So we're gonna
go ahead and come up
00:24:40.27\00:24:41.69
and when you come up,
try and look your chin
00:24:41.70\00:24:43.29
towards the ceiling.
00:24:43.30\00:24:44.81
Good and back down again and up,
00:24:44.82\00:24:48.90
good, down and up
00:24:48.91\00:24:51.97
and nice variation of
that, if you concentrate
00:24:51.98\00:24:54.62
on just coming up
one vertebra at a time
00:24:54.63\00:24:57.15
and going back
one vertebra at time
00:24:57.16\00:24:59.20
it'll be an
excellent way of giving you
00:24:59.21\00:25:00.65
a good abdominal workout.
00:25:00.66\00:25:02.50
Often times,
people will get on there
00:25:02.51\00:25:04.42
and they'll do
crunches, really quick.
00:25:04.43\00:25:06.55
In fact, if we can gets a camera
00:25:06.56\00:25:08.21
focusing on Greg over here.
00:25:08.22\00:25:10.59
Okay, Greg, just do
some really fast crunches,
00:25:10.60\00:25:13.52
do them kind of
sloppy. Yeah, okay.
00:25:13.53\00:25:16.57
See now he's coming up too far,
00:25:16.58\00:25:18.73
doesn't need to
come up that far.
00:25:18.74\00:25:20.56
And most people aren't
gonna be able to do that anyway,
00:25:20.57\00:25:22.89
but they just
get going too quickly
00:25:22.90\00:25:24.90
and they think they
can just pop them off
00:25:24.91\00:25:26.45
and it's gonna be even
more beneficial for them.
00:25:26.46\00:25:28.40
In reality they be better off,
00:25:28.41\00:25:29.77
just to stay nice and tight
00:25:29.78\00:25:31.31
like he's doing right here
as we get a good abdominal.
00:25:31.32\00:25:36.10
I want to make
sure his abdominal
00:25:36.11\00:25:37.41
stay nice and tight.
00:25:37.42\00:25:38.75
You know, not too bad,
now if I really stand on that.
00:25:38.76\00:25:41.91
Okay, not bad.
00:25:41.92\00:25:44.43
There isn't a
test for everybody?
00:25:47.21\00:25:48.94
Your basic 275
pounds on the belly
00:25:55.07\00:25:57.01
while you're doing
your abdominal crunch.
00:25:57.02\00:25:58.60
Okay, good.
00:26:00.61\00:26:02.12
Okay, now what I'd like
you to do is flip around
00:26:02.13\00:26:05.03
on your abdominal
wall out here to the front.
00:26:05.04\00:26:07.23
Okay, now I just want
you to push yourselves up
00:26:09.43\00:26:12.41
and feel that
abdominal wall stretch.
00:26:12.42\00:26:14.33
Now if you can't go up
this high, that's okay.
00:26:18.44\00:26:20.13
If you can just
get up on your elbows,
00:26:20.14\00:26:21.96
that's all right as well.
00:26:21.97\00:26:23.99
But getting this flexibility
00:26:24.00\00:26:25.33
through the trunk
is very beneficial.
00:26:25.34\00:26:27.36
Okay, let's put the
hands behind the back.
00:26:27.37\00:26:28.78
Okay, now I just want
you to lift your chest
00:26:29.95\00:26:31.65
off the ground.
Okay, and back down again.
00:26:31.66\00:26:35.57
Let's do ten of those.
00:26:35.58\00:26:37.70
Okay, speed it up
just a little bit. Good.
00:26:37.71\00:26:40.61
Five more times.
00:26:44.84\00:26:46.24
Good job, one more time.
00:26:52.12\00:26:53.75
Okay, good.
00:26:53.76\00:26:55.46
Okay, fellas, I think
that should be good for today.
00:26:55.47\00:26:58.12
Thanks again.
00:26:58.13\00:26:59.36
It's sad for me often
times when I watch people
00:27:02.89\00:27:05.00
and I see them
having trouble moving
00:27:05.01\00:27:07.03
or they're
complaining about the fact
00:27:07.04\00:27:08.54
that they can hardly
pick anything up anymore.
00:27:08.55\00:27:10.79
Because I know
that there is help
00:27:10.80\00:27:11.99
right around
the corner for them.
00:27:12.00\00:27:13.38
If they would simply get
into regular exercise program
00:27:13.39\00:27:16.10
and stay with it, not
this, "Oh, it's New Years,
00:27:16.11\00:27:19.20
now it's time to get
started in an exercise program,"
00:27:19.21\00:27:21.80
that doesn't always work
00:27:21.81\00:27:22.96
or somebody else make a
thing, it's my birthday.
00:27:22.97\00:27:25.08
And for my birthday on,
I'll give myself a present
00:27:25.09\00:27:27.26
and I'm gonna start
working out on regular basis,
00:27:27.27\00:27:30.03
that often times doesn't work.
00:27:30.04\00:27:31.14
You have to
want to do something,
00:27:31.15\00:27:33.19
not because of the
fact that you're gonna get
00:27:33.20\00:27:35.17
all muscular and well developed.
00:27:35.18\00:27:36.48
It's something to the
fact that God calls us
00:27:36.49\00:27:38.61
into accountability
of the body He gave us.
00:27:38.62\00:27:40.56
We're only gonna get once,
00:27:40.57\00:27:41.66
we might as
well take care of it.
00:27:41.67\00:27:42.85
But remember, we want to
train for the right reasons.
00:27:42.86\00:27:45.44
Remember all things--
when we train for Christ,
00:27:45.45\00:27:48.18
all things are gonna
work together for good.
00:27:48.19\00:27:50.26
God bless you and
we'll see you next time.
00:27:50.27\00:27:52.35