Stay tuned for
"Body and Spirit."
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Today we're gonna talk about
how to rehabilitate a back.
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Hello, I'm Dick Nunez,
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Wellness Director
of the Black Hills
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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 something that affects
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a lot of Americans
today, and that's bad backs.
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We're gonna go
over a specific program
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that's hopefully designed
to give you a good start
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on a recovery
and a rehabilitation.
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The Bible teaches us
that we are to run the race
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as though we
want to win the prize.
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Well, you can't do
that if you feel like
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you're coming up
lame with a bad back.
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So with this program
we're gonna do today,
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hopefully you'll feel like
you'll have a new start in life.
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So if we're
ready, let's get started.
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Today helping me
out will be Theresa.
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Could you put up my coat
around the chair there, please?
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Okay, come on up, Theresa.
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And unlike most programs,
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where you start
with the upper body,
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today we're gonna
start with the lower body
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since the back
takes so much effect
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from that lower body area.
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Just lay on your back here
with your head up this way.
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We're gonna start
with a straight leg raise.
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Just want you to bring
your leg up and back down again.
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And just go up and down.
We're gonna do this 20 times.
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Now this is beneficial for
both, backs and also for knees.
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Reason why we're
doing it this way
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is when somebody has a bad back,
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motions are
gonna involve the hip.
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To stimulate your
legs can be painful.
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So we want to make this
just as simple as possible.
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Now we use Theresa for a reason,
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because she is doing some
back rehabilitation right now.
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She's had some back surgeries
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and was willing
to do this program
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to see what she
can do for herself
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to make sure she
rehabilitates that back properly
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and has a strong
back 'cause you certainly
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don't want that to
slow you down in life.
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Is that 20? Okay,
bend your knees slightly.
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Just slightly,
slightly. Okay, now raise again.
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And keep it the same bend
the whole time, don't extend.
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Okay, we're just
gonna raise from the hip.
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It's gonna be right here,
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we're gonna come up
and back down, like that.
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We don't want to
bend-- extend the knee at all.
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We're just raising from
the hip. Good. Keep it going.
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We're trying to do 20
from that position as well.
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Even though it's a
very simple movement,
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you should start to
feel in your thighs...
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Already? Okay, already. Okay.
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And we're gonna go 10
more. Good, keep it going.
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This puts good
stimulation on the thighs
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and also works on the connective
tissue around the knee.
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That's pretty much an
exercise that anybody can do,
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even if you're lying in bed.
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And two more. Good.
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Okay, let's go to
the other side now.
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Raise that leg up, good.
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And we're gonna do 20 of those.
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Good. Keep it going.
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And 10 more.
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Anytime we work
on our back area,
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we always want to make sure
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that we're
extremely careful on our form.
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Good. Okay, now just
bend the knee just slightly.
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Okay, and raise up and keep
it the same bend the whole time.
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Back problems often times are
caused by muscular imbalance.
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We get a swelling of
muscle tissue down there
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and it starts
causing pain and irritation.
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Well, we also get problems
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with the vertebrae
themselves or the disc tissue.
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They can tend to
herniate or rupture,
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especially if people--
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if people's
diet isn't real good.
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The disc tissue starts
to get more stiff and rigid
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and subject to herniation.
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But, of course, then
there's always those injuries
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that come up every
now and then or accidents.
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That's what happened to you?
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How many is that? Okay, good.
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Now I want you to
turn on your right side.
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And we're gonna raise your leg
up to the side and back down.
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Good. Now we're just gonna work
the abduction area of her hip.
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And this'll bring some
gluteal tie-in as well.
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The gluteus maximus
muscles have a lot of effect
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on how strong
your lower back is.
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And they do some assisting here
in the abduction of the leg.
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We're gonna do
20 again, Theresa.
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Bring it up, good.
Got six more to go there.
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Excellent. Good. Okay.
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And let's switch
over to the other side.
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Oftentimes when
somebody has a back injury,
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one side or other is
more adversely affected
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due to the muscular balances
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or just because of the injury
factor where they were hit.
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And so because of
that, it becomes essential
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trying to work both
sides of the body equally.
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Theresa, where
was yours injured at?
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On the right side, how far up?
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L4 and L5. L4 and 5, okay.
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That's the main pain that
people experience in society,
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is that L4, L5 area.
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Okay, how many is that?
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Okay, I think we
got two more. Good.
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All right, now
let's turn on the abdomen.
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Each one of these exercises
we're doing is gonna be
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essential for the overall
stability of the hip girdle
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because that's where the deep
lateral rotators of the hips are
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and that's where
the whole thing begins
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as it starts going
up the vertebral column.
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So if we lose the
strength our hips,
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then we're gonna have a lot of
problem with the rehabilitation.
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Okay, keeping the legs straight,
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I want you to
raise your right leg
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or, excuse me, your left leg up.
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Okay and down.
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And as she does this,
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we're just trying to
get real good contraction
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of the hamstring
and the gluteus maximus.
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And the first 10
we're just gonna do
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from a straight leg position.
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We got one more. Now
when you raise up, raise up.
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Now curl the leg. Keep
the leg up, now push out.
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And then back down.
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Now up and curl the
leg, back out and down.
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Up, curl the leg. Good.
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We're gonna try and do
10 of those. That's four.
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Now by doing
this, we raise the leg,
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contract the gluteus maximus
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and then we flex
the hamstring as well.
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That's bringing
in the three muscles
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of the hamstrings,
the semimembranosus,
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semitendinosus and
the biceps femoris.
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Okay, we missed the time on that
one. Okay better out, back down.
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Now up, and curl.
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And let's go three
more. Up and curl. Good.
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And up, this might feel
a little awkward at first
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but as you get the hang of
it, it'll come pretty natural.
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And then also you
should be able to get--
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so you can squeeze that
hamstring more effectively.
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Okay, let's go to
the other side now.
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Okay and straight up
and down, the first ten.
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Good, two.
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Want to
concentrate on contracting
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the gluteus
maximus as you do that.
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And feeling the
back of the legs as well.
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You feel it?
That's what we want.
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And four more.
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Doesn't take a lot to
get the stimulation going.
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Okay, up, now
curl. Okay and down.
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And also I can
see by watching her
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that this side is
little more difficult
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for her to do
than the other one.
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Okay, up and curl.
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And part of that's due
to the surgical procedures,
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some of her flexibility
has been impaired. Good.
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That's why it's essential
that we do one side at a time.
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That way we can focus on
that area that's being worked.
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And up and curl.
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And now we're
gonna do four more.
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Good. And curl.
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And last one. Up and curl.
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Okay, Theresa, I want
you to lay on your side
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and I want you to reach
back and grab your ankle
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and just stretch
the quadricep muscle.
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Pull back and feel
that quadricep stretch.
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Flexibility or the strength
of the lower back is essential.
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If you lose that flexibility,
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you're not gonna be able to go
through the full range of motion
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and the muscles
will start tightening up
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and that's what we don't want.
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We're gonna hold that stretch
for about five more seconds.
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Okay, good.
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Switch around to
the other side now.
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Gonna hold each stretch
for about 10 to 15 seconds.
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We never want to
bounce into our stretch.
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Want to always keep it
nice and steady and stable.
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Five more seconds. Okay, good.
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Lay on your back totally.
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Now we're gonna do a series
of stretches that we call PNF,
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which is called proprioceptive
neuromuscular facilitation.
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What it is a
fancy name for the fact
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that I'm gonna
bring her to a point
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and then we have
her resist against me.
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And then I'm
gonna have her relax
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and like see if I can get
her to go a little bit further.
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I'm gonna start
with her right side
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which will give me an idea
of how impaired she might be
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because once again
this is her bad side.
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We want to careful
with how far we take this.
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Some may get a
little carried away with it.
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And you can
actually hurt somebody.
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So we want to be careful
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and just feel where
her natural point is.
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Can you bring your right leg up?
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Okay, as I bring it up,
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I find where I feel
a natural stopping spot
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which is about like so,
just little short of 90 degree.
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Now what I'm gonna do is
have her push against me.
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And she's gonna push
down just as if she wants
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to push her leg right
back to the ground again.
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So you push, push, push.
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Nice and steady, keep pushing.
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Okay, now relax.
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Now as she relaxes,
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I should be able to bring
it back a little bit further.
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We don't want to
make any wishes here.
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Want to just have a
nice, steady stretch.
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Okay, push
again. Push, push, push.
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Good, now relax. I'll
bring it back up again.
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And now we're at least
getting to a solid 90 degree.
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And then maybe just a little
bit more which is excellent.
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Okay. That felt all right?
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Now I just gonna traction
just a little bit there.
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Okay, now let's
go to the other side.
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Now we can get a good comparison
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of how flexible
the other side is.
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Bring the left side up.
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And automatically
we can go straight
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to a 90 degree
without any problem at all.
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Okay, push. Nice, steady push.
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Okay, relax.
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So it's important to work
this-- the strong side as well
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just to make sure that we keep
the flexibility of it as well.
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What I'm gonna do
after I stretch is,
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I'm gonna go back to
the other leg one more time
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since that's the one that
needs a little more emphasis.
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Okay, push.
00:13:04.83\00:13:06.20
This is a stretching motion,
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so it's not a thing
of strength training.
00:13:07.70\00:13:10.84
So--otherwise on
strength training
00:13:10.87\00:13:12.76
I'd always do
equal on each side.
00:13:12.79\00:13:14.34
Okay, relax.
00:13:14.37\00:13:15.74
But on the stretching,
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I can go ahead
and do a little extra
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on the side that needs to be--
get a little more flexibility.
00:13:19.18\00:13:23.37
Okay and push one
more time. Okay and relax.
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And as you can see,
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she has very good
flexibility on this side.
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Okay, we'll
traction this side as well.
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All right bring the
right leg up one more time,
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we'll see how you do over here.
00:13:42.77\00:13:44.76
Okay, this time,
00:13:44.79\00:13:46.16
first time up we've already
hit 90 degree, which is good.
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That tells me we're gonna get
00:13:49.42\00:13:51.13
little bit
further in that this time.
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Okay, push.
00:13:53.60\00:13:55.35
And what we're trying to
do is encourage your muscles
00:13:55.38\00:13:57.53
that it's okay to go through
the full range of motion again.
00:13:57.56\00:14:00.04
Okay, relax.
00:14:02.27\00:14:03.68
At this point, her
body is telling her
00:14:03.71\00:14:06.67
not to go full range of motion
00:14:06.70\00:14:09.14
because there's
been a trauma back there
00:14:09.17\00:14:11.15
and a surgical
procedure to go along with that.
00:14:11.18\00:14:14.16
Okay, and push.
00:14:14.19\00:14:16.56
But as we continue
stretching her here,
00:14:16.59\00:14:18.35
push hard, push hard.
00:14:18.38\00:14:21.15
She feels like, you know,
00:14:21.18\00:14:22.55
you feel like you don't
have a lot of strength there.
00:14:22.58\00:14:23.95
Okay, relax.
00:14:25.40\00:14:26.90
Again, as you can see
we're now passing 90 degree mark
00:14:29.56\00:14:33.11
and so we're able to get
a good stretch under there.
00:14:33.14\00:14:35.61
And it's not that far off
from what your other side is.
00:14:35.64\00:14:39.57
Okay, we're gonna
traction it one more time.
00:14:39.60\00:14:41.48
Okay, I want you to roll
over on your abdominal wall.
00:14:44.63\00:14:48.01
Okay, I want you to put
your hands behind your back.
00:14:50.95\00:14:53.63
And very gently I'd like you try
00:14:53.66\00:14:55.18
and lift your
chest off the ground.
00:14:55.21\00:14:57.93
Okay. And back down. And up.
00:14:57.96\00:15:02.81
Now for most people who
have a good healthy back,
00:15:02.84\00:15:06.82
this is a pretty
easy exercise to do.
00:15:06.85\00:15:09.20
But for Theresa,
00:15:09.23\00:15:10.79
and she is battling
some restriction there,
00:15:10.82\00:15:13.69
it's a little bit difficult.
00:15:13.72\00:15:15.09
So you see, she's
getting her chin off the ground,
00:15:15.12\00:15:18.10
it's pretty much about all
we're gonna get and that's okay.
00:15:18.13\00:15:20.76
We don't want to
force this exercise,
00:15:23.56\00:15:25.39
we want to let it
come as we get stronger.
00:15:25.42\00:15:28.42
You doing okay there?
00:15:32.03\00:15:33.56
Let's try and do five more.
00:15:38.15\00:15:40.11
As we train the back,
00:15:44.33\00:15:46.00
next we'll be going
after the abdominal wall
00:15:46.03\00:15:48.54
because again
that's a very crucial area
00:15:48.57\00:15:50.86
when it comes to back strength.
00:15:50.89\00:15:52.70
The stronger the
abdominal wall is going to be,
00:15:52.73\00:15:54.82
the stronger your
back is going to be.
00:15:54.85\00:15:57.10
Okay, let's roll
over onto the back.
00:16:05.55\00:16:07.65
I want you to
have your knees bent.
00:16:10.07\00:16:12.22
I want you to put your
hands behind your neck.
00:16:12.25\00:16:15.14
Now we're gonna do
an abdominal contraction
00:16:15.17\00:16:16.74
when we're gonna do that,
00:16:16.77\00:16:18.14
so we're gonna try and shorten
00:16:18.17\00:16:19.54
the points here on
the abdominal trunk.
00:16:19.57\00:16:24.27
It just goes from here to
about here and goes like this.
00:16:24.30\00:16:28.64
So we want to blow out
and draw the abdominal in
00:16:28.67\00:16:32.41
and then crunch out.
00:16:32.44\00:16:33.81
Good. Excellent.
00:16:33.84\00:16:35.21
Okay. Just get some
nice repetitions there.
00:16:35.24\00:16:37.85
We're gonna try and do
about 20 to 30 repetitions.
00:16:37.88\00:16:42.91
Each time you do that,
00:16:42.94\00:16:44.31
you try to press the
lower back into the ground.
00:16:44.34\00:16:47.56
And let's try
and lift the chin up
00:16:47.59\00:16:48.96
towards the
ceiling as we come up.
00:16:48.99\00:16:50.43
Now she's got pretty good
00:16:53.06\00:16:54.43
range of motion on
the abdominal exercise.
00:16:54.46\00:16:56.98
So if you can't get up
00:17:00.39\00:17:01.76
quite as well as
she does, that's okay.
00:17:01.79\00:17:03.44
Just start working with it.
00:17:03.47\00:17:05.02
You might find
you can just barely
00:17:05.05\00:17:06.42
get your
shoulders off, that's fine.
00:17:06.45\00:17:08.57
Whenever you do exercise,
00:17:10.41\00:17:12.14
you're not in a
competition with anybody,
00:17:12.17\00:17:14.26
you're simply
training for yourself
00:17:14.29\00:17:17.64
and the improvement you see,
00:17:17.67\00:17:19.04
you want to compare against
yourself, not somebody else.
00:17:19.07\00:17:22.14
That's extremely important
whenever it comes to exercise.
00:17:22.17\00:17:25.50
Okay, how many
have you done, Theresa?
00:17:25.53\00:17:26.91
Okay, let's do 10 more.
00:17:32.62\00:17:34.10
As you can see,
she has very good form.
00:17:38.25\00:17:40.00
And five more.
00:17:44.30\00:17:45.70
And two more.
00:17:52.69\00:17:54.69
Excellent. Okay.
00:17:57.73\00:17:59.10
I want you on your
hands and knees now.
00:17:59.13\00:18:01.04
And what I want you to
do is put your left leg out
00:18:03.96\00:18:06.15
or, excuse me, your
left arm out, pointing out.
00:18:06.18\00:18:09.36
Way out, get it off
the ground. There we go.
00:18:09.39\00:18:12.86
Now I'd like you to
put your right leg out.
00:18:12.89\00:18:16.53
Okay, good. Excellent.
00:18:16.56\00:18:19.01
Just hold that.
00:18:19.04\00:18:21.76
Although this looks
very simple, it's not.
00:18:21.79\00:18:26.71
Well, it might look
like she's trying to audition
00:18:26.74\00:18:28.11
to be a point dog, she's not.
00:18:28.14\00:18:33.19
But this stretch and hold
00:18:33.22\00:18:36.17
forces her to keep
the back contracted
00:18:36.20\00:18:39.10
and gives it a good static move.
00:18:39.13\00:18:40.75
Okay, let's go, we're
gonna do for 20 seconds.
00:18:42.69\00:18:45.38
We got three more seconds to go.
00:18:45.41\00:18:49.19
Okay, relax.
00:18:49.22\00:18:50.59
Switch over the other side.
00:18:50.62\00:18:51.99
Okay.
00:18:58.16\00:18:59.53
As you can see,
when we do this show,
00:19:02.53\00:19:03.95
we do real people, that
are going through problems.
00:19:03.98\00:19:07.43
And she has not
rehearsed these exercises.
00:19:07.46\00:19:10.63
She's coming to find out
what it's like to rehabilitate.
00:19:10.66\00:19:13.54
So for those who at home
that might be trying this,
00:19:13.57\00:19:15.71
you might be able to relate
00:19:15.74\00:19:17.11
to the struggle of
getting this coordinated.
00:19:17.14\00:19:19.05
Because once again,
00:19:19.08\00:19:20.45
she does have a
bad side in her back
00:19:20.48\00:19:21.85
and this is legitimate
rehabilitative program for her,
00:19:21.88\00:19:25.15
something that she
really wants to learn
00:19:25.18\00:19:26.73
that she can keep
going for herself.
00:19:26.76\00:19:29.32
She's doing just fine.
00:19:29.35\00:19:30.72
Just give it five more seconds.
00:19:30.75\00:19:32.12
One, two, three, four, five.
00:19:32.15\00:19:36.81
Good job. Okay.
00:19:36.84\00:19:39.19
Come back up. Come on stand up.
00:19:39.22\00:19:41.73
How does your
back feel right now?
00:19:43.75\00:19:46.21
Well, I still have it.
00:19:46.24\00:19:47.61
It's still there,
it's still there. Okay.
00:19:47.64\00:19:49.76
Actually feels
good. It feels good?
00:19:49.79\00:19:51.46
Feels a little
looser and stuff like that?
00:19:51.49\00:19:53.16
Okay, what we're gonna do now
00:19:53.19\00:19:54.56
is gonna do some abdominal
from a standing position.
00:19:54.59\00:19:56.85
We're gonna put the
hands behind the back,
00:19:56.88\00:19:58.30
we're gonna blow out.
00:19:58.33\00:19:59.87
We're gonna bend over.
00:19:59.90\00:20:01.44
And come back up, and
then we're gonna lay back.
00:20:01.47\00:20:04.99
And then crunch
over, over and up and back.
00:20:05.02\00:20:10.42
Good. And keep going.
00:20:10.45\00:20:14.11
And try to do about 10 of these.
00:20:14.14\00:20:15.51
We've already done
some abdominal work.
00:20:15.54\00:20:17.02
I just want to
try and tie it in.
00:20:17.05\00:20:19.19
And get little
extra stimulus of it
00:20:19.22\00:20:21.07
from the standing position.
00:20:21.10\00:20:23.35
And four more.
00:20:26.59\00:20:27.96
And two more. Last one.
00:20:35.98\00:20:41.40
Okay, now we're
gonna do a trunk twist.
00:20:44.22\00:20:49.82
And turn.
00:20:49.85\00:20:51.22
And turn.
00:20:54.13\00:20:55.63
And turn.
00:20:58.37\00:20:59.74
And turn.
00:21:02.20\00:21:03.88
One more time. Turn. Good.
00:21:03.91\00:21:08.54
Okay. Now we're gonna do
few upper body exercises.
00:21:08.57\00:21:11.88
Oh, we still
have little time here.
00:21:11.91\00:21:13.28
And what I want to do is I want
you to squeeze your back hard,
00:21:13.31\00:21:16.92
your upper back, squeeze
the muscle of the upper back.
00:21:16.95\00:21:19.05
Hold that contraction.
00:21:19.08\00:21:20.45
Now we're gonna come
forward and squeeze down here,
00:21:20.48\00:21:22.39
we're gonna squeeze the chest.
00:21:22.42\00:21:24.85
And we're gonna come back.
00:21:24.88\00:21:27.43
Feel the muscles
contracting upper back,
00:21:27.46\00:21:29.54
we're gonna come
forward and squeeze here.
00:21:29.57\00:21:32.56
Good. It's like a
body builder, huh?
00:21:32.59\00:21:34.77
Okay. And squeeze down.
00:21:34.80\00:21:38.48
It's like we're in a
body building competition
00:21:38.51\00:21:40.28
for a pose off here.
00:21:40.32\00:21:41.69
Maybe not. Okay.
00:21:41.72\00:21:44.74
Depends who is judging.
00:21:44.77\00:21:48.24
Okay. And squeeze.
00:21:48.27\00:21:52.44
Feel the muscles
contract. Good, and back.
00:21:52.47\00:21:56.33
Feel the muscles
contract as we go back here.
00:21:56.36\00:21:58.14
Good. Squeeze it down again.
00:21:58.17\00:22:02.53
Okay, and up back and squeeze.
00:22:02.56\00:22:06.91
And we're just
doing this exercise
00:22:06.94\00:22:08.74
because we're basically
combining two movements.
00:22:08.77\00:22:11.38
We're flexing the upper back
and then we're coming forward
00:22:11.41\00:22:13.97
and flexing the chest.
00:22:14.00\00:22:15.37
As we go back,
00:22:15.40\00:22:17.02
the chest stretches
as we contract the back.
00:22:17.05\00:22:20.30
As we come forward,
we roll the scapula out
00:22:20.33\00:22:22.64
and we're stretching the
back as we contract the chest.
00:22:22.67\00:22:25.81
So once again we're
trying to work the muscles
00:22:25.84\00:22:27.73
as they're designed to
function by our Creator.
00:22:27.76\00:22:31.04
When muscle--
one muscle contracts
00:22:31.07\00:22:32.84
the other one goes
into an extended position.
00:22:32.87\00:22:37.06
And then we can do likewise
00:22:37.09\00:22:39.76
as we go back
the other direction.
00:22:39.79\00:22:43.15
Okay, we're gonna do five more.
00:22:43.18\00:22:44.95
And that's two. And three more.
00:22:49.03\00:22:54.88
Good. You're feeling those?
00:22:54.91\00:22:57.29
Yes. That's good.
00:22:57.32\00:23:00.01
Last one. And squeeze. Good.
00:23:00.04\00:23:05.29
And now we're
gonna stretch our arm
00:23:05.32\00:23:07.09
and bring an arm up
over the head and pull.
00:23:07.12\00:23:09.78
Okay. Let's go the other side.
00:23:14.78\00:23:16.57
Okay, good.
00:23:23.04\00:23:24.50
Now we're gonna
do some shoulders
00:23:24.53\00:23:25.90
and the way we're gonna do that
00:23:25.93\00:23:27.30
is we're gonna bring
our hands up here like this.
00:23:27.33\00:23:29.49
We're gonna push one
arm up, bring it down
00:23:29.52\00:23:31.94
and the other one's going up
as the other one's coming down.
00:23:31.97\00:23:34.00
And this again will
accentuate a stretch.
00:23:36.80\00:23:40.35
Reaching up, stretching
the back as we extend.
00:23:40.38\00:23:43.99
And as we do it, we're also
contracting the deltoid muscles.
00:23:44.02\00:23:47.32
I'm sorry. Feels good?
00:23:54.77\00:23:56.48
Well, if we put
some weights in our hands
00:23:59.43\00:24:00.88
then you will
feel quite as good.
00:24:00.91\00:24:03.79
Yeah, we'll feel
good to your back
00:24:03.82\00:24:05.19
because once again we're
reaching out and stretching.
00:24:05.22\00:24:06.83
People don't
realize how much in harmony
00:24:11.31\00:24:13.60
the body works together.
00:24:13.63\00:24:15.00
They think if
they have one bad spot
00:24:15.03\00:24:16.90
that's all they need to work on.
00:24:16.93\00:24:18.46
But the reality is, we need
to work the body as a whole.
00:24:18.49\00:24:21.64
And the whole
body works together.
00:24:21.67\00:24:23.88
And the Bible teaches us that,
00:24:23.91\00:24:26.07
where it says in the
Gospel that talks about,
00:24:26.10\00:24:28.13
you know, we're not just an eye,
00:24:28.16\00:24:29.53
we're not just an
ear, not just a hand,
00:24:29.56\00:24:32.13
all things work together.
00:24:32.16\00:24:34.68
That's how our body is.
00:24:34.71\00:24:37.41
If a cell in our body
decides it doesn't want
00:24:37.44\00:24:39.53
to serve the body
anymore, it becomes cancer.
00:24:39.56\00:24:42.28
Okay, we're gonna
do 10 more each way.
00:24:46.63\00:24:48.87
Starting to feel that
in your shoulders yet?
00:24:48.90\00:24:50.42
Yeah. Okay, good.
00:24:50.45\00:24:52.11
That's four. Five.
00:24:57.52\00:25:04.10
Well, see how
synchronized we can work here.
00:25:04.13\00:25:05.50
Six, seven,
00:25:05.53\00:25:11.86
eight, two more.
00:25:11.89\00:25:13.41
Nine, last one. Ten, good. Okay.
00:25:15.29\00:25:21.31
Now we're gonna go up like this
00:25:21.34\00:25:23.35
and push back
down and up and down.
00:25:23.38\00:25:29.47
All right, keep it going.
00:25:29.50\00:25:30.91
We're trying to do 15 of these.
00:25:37.04\00:25:38.41
There's six and seven
00:25:38.44\00:25:43.18
and eight, nine, good, ten.
00:25:43.21\00:25:49.91
We focus on the muscles up
around the neck as we do this.
00:25:49.94\00:25:52.62
And three more.
00:25:55.45\00:25:56.88
And last one. Okay, good.
00:26:00.61\00:26:05.57
Now we're just gonna
stretch out and we'll be done.
00:26:05.60\00:26:07.90
We're gonna bring arm across,
stretch the shoulder area.
00:26:07.93\00:26:12.27
Okay, switch sides.
00:26:16.89\00:26:18.38
We're gonna hold it for
about 10 seconds, stretch.
00:26:23.35\00:26:27.27
Five more seconds. Okay, relax.
00:26:27.30\00:26:32.62
Okay, let's turn
the head to a side.
00:26:32.65\00:26:34.26
And turn the other way.
00:26:36.76\00:26:38.15
And turn. And turn.
00:26:40.25\00:26:46.10
One more time, turn and turn.
00:26:46.13\00:26:52.14
Good. Okay.
00:26:52.17\00:26:54.04
Thanks a lot, Theresa.
00:26:54.07\00:26:55.44
Thanks Nunez. It's been fun.
00:26:55.47\00:26:56.84
As you can see, even if
somebody's had a very bad injury
00:26:59.83\00:27:03.00
and gone through a
surgical procedure,
00:27:03.03\00:27:04.84
they can still start on
a good exercise program.
00:27:04.87\00:27:07.50
It gives them
courage and encouragement
00:27:07.53\00:27:10.23
that they're gonna have
a better and healthy life.
00:27:10.26\00:27:12.45
As long as Theresa
keeps up her program,
00:27:12.48\00:27:14.46
there's no reason why she
can't go into her senior years
00:27:14.49\00:27:17.29
and still feel like she can
do the thing she wants to do.
00:27:17.32\00:27:19.77
Unfortunately,
people don't keep that up
00:27:19.80\00:27:22.03
and they just let themselves go
00:27:22.06\00:27:23.43
and the muscles get
weaker, the pain increases.
00:27:23.46\00:27:26.73
So always remember, we
want to keep exercising
00:27:26.76\00:27:29.39
and claim the promises
of the Bible where it says,
00:27:29.42\00:27:32.36
"I can do all
things through Christ
00:27:32.39\00:27:34.19
who strengthens me."
00:27:34.22\00:27:35.59
God bless. And
we'll see you next time.
00:27:35.62\00:27:37.63