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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Ever feel like you're
losing your flexibility
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and gets very
frustrating, you can't do
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the thing you want to do.
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Well, stay tune for
Body and Spirit next.
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We'll be talking about that.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Today we're gonna be
talking about flexibility.
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Flexibility is
something that we always need
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but often times we neglect.
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If we don't work our
muscles on the regular basis
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soon we're gonna
lose that flexibility.
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And some of the simple
things we want to do in life
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we can no longer do.
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And some of the simple things
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we need to do often
times we find ourselves
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getting hurt when we do them.
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In the Bible, it talks about
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were if a seed is planted
in the ground as it grows up
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it has to have good
root and has to be flexible
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in order to handle the
things that come our way.
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In our life
there gonna be traumas
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that come our way and stress us.
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And if we're flexible
we can handle those things,
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both in a psychological,
spiritual and in a physical way.
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So today we're gonna be
going over the physical aspects
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and working out on a
good flexibility routine
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that we can do
along with our exercise.
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So if we're
ready lets get started.
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Helping me out today
will be John and Tony.
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Today's workout is gonna be
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really based upon
full range of emotion.
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Everything we do and try
to work all the muscle groups
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and we're gonna
start by gently warming up,
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by bringing the arms
around trying to make
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nice big full circles.
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This is simply a warm up time.
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Getting the
shoulders loosened up,
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getting the blood circulating.
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The muscles react so much better
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if we get good oxygenated
blood flow to those areas.
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Okay, let's go
the other way now.
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Up and around, if it's difficult
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get your arms up and
around, keep working with it.
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Soon you'll find
that you can make
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bigger and bigger
circles with your arms
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as your flexibility
will start to improve.
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Okay, now we're
gonna have the arms out.
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We're gonna bring
them all the way in
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and try to squeeze the elbows
together and push back out.
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Come in and squeeze
together and push out.
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Okay, you fellows keep going.
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You want to keep the upper arm,
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the humerus part
parallel to the ground.
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You want to try and
get that all way ends,
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so your elbows
are touching, good.
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Reach back okay and squeeze hard
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in the middle, good reach back.
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You should be able to
get your arms together
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even for something
like myself I tend to be
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a little bit
heavy muscled in chest,
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I can still get my
arms together, no problem.
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So there really is no excuses
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why we shouldn't be able to.
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Even people are
extremely muscular can do so.
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Okay, good.
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When you go back,
think about squeezing
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your shoulder blades
together and come back
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and hold tight, good.
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Make sure we keep the elbows up,
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keep the humerus
parallel to the ground.
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Good, let's do ten more.
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Its one and two, good
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and three and four,
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five good,
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six, keep the
elbows up and seven,
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eight, good, two
more, nine and ten.
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Now we're gonna
do is we're gonna
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squeeze our
hands together up here.
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Okay, now we're gonna
come down the body and back up.
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Keep the hands
tight the whole time.
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Get down and up.
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So if I come over,
I shouldn't be able
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pull your hands apart.
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Okay, see how we're doing
there, all right good job.
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By keeping those hands
nice and tight together,
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we make sure we're keeping
that contraction on the chest.
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So up and down,
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up and down, good.
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We're squeezing hard.
And let's do five more.
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There's one, two,
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three, four, last one.
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Okay, now stop
at the middle here
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and squeeze real hard.
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We're gonna
squeeze for 20 seconds.
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You should feel that chest
contracting if you do that.
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This is called the static
or nice symmetric contraction,
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this resistance
without movement.
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Good, there is 10,
11, 12, squeeze hard
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13, 14, 15, 16, 17,
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18, 19 and 20 good.
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Okay, stretch those
muscles out, let's reach back,
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feel the stretch in the chest.
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Come across,
hold the scapula out
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and back again
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and across.
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Okay good.
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Okay, John, if you want
to get our towels for us,
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they're on the treadmill.
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Here we go.
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Towels make excellent
pieces of exercise equipment
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not very expensive, I'm sure
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everybody has one somewhere.
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We're gonna take
this up to our chest area
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and we're gonna be
pulling the towel apart.
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We're gonna be
pushing up over head
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and pulling it back down.
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You don't want to
push from behind the head,
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that puts us in a bad
biomechanical position
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or the nerves
running out of the spine.
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But if you press from the front,
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it's a natural range of emotion.
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Our arms are
designed to go up like that
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and we should be all right.
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I never recommend for people do
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the press or pull
down behind their head.
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I personally had some
disruption of the nerves
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of the cervical vertebrae.
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The axillary nerves I
know what that feels like.
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It's not anything I
want to go through again,
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I doubt anybody
else would either.
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So by doing in this
position we protect ourselves
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and still get a good workout.
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Pressing up and
down, up and down.
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We want to be
pulling a towel apart
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the whole time we're doing it,
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and now we're just
simulating a shoulder pressing.
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Good, keep going.
We're gonna do ten more.
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You should, might be feeling
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that in your
triceps little bit too
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as you're pulling it apart.
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And we got five more to go.
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So we're doing nice and steady,
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one, two, three,
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four and five, good.
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Now we're gonna take our towel
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with the closer grip and
again we're gonna be act like
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we're pulling it apart,
but now we're gonna roll up
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and push down.
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While we're doing it,
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we're still pulling
apart in the middle.
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So we keep the
tension in arms and shoulders
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while we're doing
our range of emotion.
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Good, keep going.
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Ten more.
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The elbows up as you do
it, keep pulling it apart.
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It's two,
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three, four,
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five, six,
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seven, eight,
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nine one more time
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and ten, good.
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Now we're gonna turn
our towel's palms up.
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We're going to try
and have the arms in
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just a little bit more
near than the shoulders width.
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Okay, and we're
gonna curl up and down.
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As we're curling up or
forcing our biceps to contract
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and then when we push back down,
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we're actually
working our triceps
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as we reverse that motion.
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Now if you want to
do this with dumbbells,
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that's okay or some heavy cans
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that are balanced in
weight, or some water jugs,
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or some books
whatever you want to do,
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you give yourself
little more resistance.
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But even still even
with no resistance at all,
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we can still get
good contraction.
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We identify muscles.
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See if I can throw my sleeves
up a little bit as we curl
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the towel up even
still you can see the muscles
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going into
contraction as they're working.
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Curls are one of
my stronger exercises.
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Even still this
with no weight at all,
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you can get a good benefit.
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Okay, go and relax there.
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Let's set our
towels down for a moment,
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we're gonna stretch out.
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We're gonna bring
our arm across the chest,
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stretch the shoulder.
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Whenever we
stretch, we want to bring it
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to a point of a normal stop
00:10:46.85\00:10:49.27
and then just continue to
keep that pressure on there
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for about ten
to fifteen seconds.
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Five more seconds. And switch.
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Okay, and ten more seconds.
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And five, four,
three, two, one, good relax.
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Okay, let the arms kind
of shake out a little bit.
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Okay, now we're gonna bring
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our arm up over the head.
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Want to stretch the
shoulder in this way
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in the latissimus area.
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Okay, you guys
keep holding stretch,
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let me just
check your form here.
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Oh, we're looking good.
00:11:39.29\00:11:42.22
All right, switch
over the other side.
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Remember this is difficult
at first to stay with it.
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It will get better
and better as you do it.
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Okay and five more seconds.
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Four, three, two, one good.
00:11:57.85\00:12:02.77
All right, I want you
to get your towel again.
00:12:02.78\00:12:06.13
And we're gonna
lay down on our backs,
00:12:06.14\00:12:07.84
so they head up this way.
00:12:07.85\00:12:08.95
Okay, now we're gonna do,
00:12:13.71\00:12:15.85
what's called the
pull over type exercise.
00:12:15.86\00:12:18.53
We gonna have your hands wide
00:12:18.54\00:12:20.05
on your towel
start down to waist.
00:12:20.06\00:12:22.91
Okay, arms will
be totally straight
00:12:22.92\00:12:25.34
and you gonna reach
back behind your head,
00:12:25.35\00:12:28.87
way back, then back up
down to the waist again.
00:12:28.88\00:12:32.91
Good, okay, keep going.
00:12:32.92\00:12:37.43
Remember to-
you're pulling it apart
00:12:37.44\00:12:40.68
as you do it keeping
the arms straight. Good.
00:12:40.69\00:12:47.51
When you finish at the
bottom, the chest should be up.
00:12:47.52\00:12:52.96
And you feel stretch
as you come back, good.
00:12:52.97\00:12:59.00
Now using the towel
here will encourage your body
00:12:59.01\00:13:02.04
to go through that range of
emotion we're looking to do.
00:13:02.05\00:13:05.02
It actually will
assist you in getting back
00:13:05.03\00:13:06.86
where you want to be.
00:13:06.87\00:13:08.55
Good, keep going.
00:13:08.56\00:13:14.18
Okay, let's do ten more.
00:13:14.19\00:13:15.69
One of the areas that
tends to really lock up on us
00:13:21.55\00:13:24.38
or freeze up
there is a shoulder.
00:13:24.39\00:13:26.47
In fact if I'd
heard that term before,
00:13:26.48\00:13:28.69
I've a frozen shoulder.
00:13:28.70\00:13:30.66
So by doing this
type of exercises,
00:13:30.67\00:13:32.73
a full range of motion at first,
00:13:33.47\00:13:35.29
but as you work with it,
00:13:35.30\00:13:36.64
it's taken gradual
little bit of time.
00:13:36.65\00:13:38.87
If you only have a
two inch range of emotion
00:13:38.88\00:13:40.77
at first that's okay.
00:13:40.78\00:13:42.49
Eventually it will
become a three inch,
00:13:42.50\00:13:43.85
then a four inch and
then very soon before
00:13:43.86\00:13:45.83
you know you'll be
doing a full range of emotion.
00:13:45.84\00:13:48.04
Okay, I think we got,
how many more we got, John?
00:13:48.05\00:13:51.11
One more. Okay, good.
00:13:51.12\00:13:52.84
Okay, now keep it back
behind there, go and reach back.
00:13:52.85\00:13:57.21
Okay, now we're
gonna go side to side.
00:13:57.22\00:14:00.73
Once again we're
keeping the arms straight.
00:14:00.74\00:14:03.62
Okay, and back and forth.
00:14:03.63\00:14:06.13
Now if it's hard for
you get on the floor,
00:14:06.14\00:14:07.86
you can do these
in a seated position
00:14:07.87\00:14:10.80
or in a standing position.
00:14:10.81\00:14:12.49
Try to keep the arms
straight as possible there.
00:14:12.50\00:14:14.43
Good, this is
working the muscles
00:14:20.33\00:14:21.85
and also stretching
them at the same time.
00:14:21.86\00:14:23.61
When I go on the road
and do this type of exercise
00:14:28.28\00:14:30.30
where people to think
they're always amazed up,
00:14:30.31\00:14:32.59
is wow you can
sure get a good workout
00:14:32.60\00:14:34.04
just using a towel.
00:14:34.05\00:14:35.04
Okay, keep the arms
straight as possible.
00:14:39.21\00:14:42.30
Okay, and let's
do ten more each way.
00:14:42.31\00:14:45.77
I'm out to get you in
sequence, there is one,
00:14:45.78\00:14:47.91
okay and over good,
00:14:47.92\00:14:49.60
two, three,
00:14:49.61\00:14:55.66
four, five,
00:14:55.67\00:14:59.38
do arm straight
six, that's better,
00:14:59.39\00:15:04.24
Seven, eight,
00:15:04.25\00:15:09.89
nine, one more time
00:15:09.90\00:15:12.90
and ten, good.
00:15:12.91\00:15:14.00
Now I want you to take
your towel in close again.
00:15:14.01\00:15:18.31
You're gonna
hold it up like this,
00:15:18.32\00:15:20.50
down towards your forehead
00:15:20.51\00:15:21.97
and push up and as you do
00:15:21.98\00:15:24.38
that you want to keep
pulling the towel apart.
00:15:24.39\00:15:27.73
Keep the elbows in.
00:15:27.74\00:15:31.59
And you want to keep
your elbows in one spot,
00:15:31.60\00:15:33.84
so when you finish up, it
will be straight over you.
00:15:33.85\00:15:36.73
So you'll be right
here when you finished John,
00:15:36.74\00:15:38.32
there you go.
00:15:38.33\00:15:39.98
Excellent, good job, Tony.
00:15:39.99\00:15:43.90
Try to concentrate
on the triceps muscles
00:15:43.91\00:15:45.53
as you do this.
00:15:45.54\00:15:47.66
You can use dumbbells
00:15:47.67\00:15:48.86
or you can use
some type of weighted,
00:15:48.87\00:15:51.36
any type of weight
you want while you do this
00:15:51.37\00:15:54.40
or if you have somebody
that you can workout with,
00:15:54.41\00:15:56.63
they can add a little
manual resistance to you
00:15:56.64\00:15:59.39
while you're
doing your exercise.
00:15:59.40\00:16:02.37
Okay, so if I'm
working out with John here,
00:16:02.38\00:16:05.63
I could easily just
go with him push up,
00:16:05.64\00:16:09.13
and I can give him a
little resistance there.
00:16:09.14\00:16:12.89
If I really want to
I can probably give him
00:16:12.90\00:16:14.12
a lot of resistance.
00:16:14.13\00:16:16.76
Make him hold me up.
00:16:16.77\00:16:20.88
And then we can give more
little better effect even still.
00:16:20.89\00:16:23.24
Good, let's do five more.
00:16:27.67\00:16:30.57
One, two,
00:16:30.60\00:16:35.83
three, four,
00:16:35.84\00:16:39.79
one more time
and five, good job.
00:16:39.80\00:16:47.27
Okay, I'll take the towels.
00:16:47.28\00:16:49.24
You guys, go
ahead and stay there
00:16:49.25\00:16:50.33
and stay
comfortable there for a moment.
00:16:50.34\00:16:52.55
Okay, now we're
gonna do some legs.
00:16:52.56\00:16:54.50
Put the legs out straight
and just one leg at a time,
00:16:54.51\00:16:57.75
we're gonna raise the right leg.
00:16:57.76\00:16:59.45
Okay and down.
00:16:59.46\00:17:01.64
I want you just do 20
straight leg raises like that.
00:17:01.65\00:17:06.08
Okay, let's come up to
about a 45 degree angle.
00:17:06.09\00:17:10.17
Okay, that's closer
to 90 there, there we go.
00:17:10.18\00:17:13.49
Okay, keep that
leg totally straight
00:17:13.50\00:17:18.08
and even though we're not
extending the knee at all,
00:17:18.09\00:17:21.43
it won't be too long, it
will start to feel little bit of
00:17:21.44\00:17:23.68
muscular discomfort
in that quadriceps region
00:17:23.72\00:17:26.89
which is your thighs.
00:17:26.90\00:17:28.02
Okay, keep it
going. It's about 14, John.
00:17:33.28\00:17:41.16
Okay, six more, one,
00:17:41.17\00:17:44.31
two, three,
00:17:44.32\00:17:48.35
four, five, six,
00:17:48.36\00:17:52.33
same leg bend it slightly.
00:17:52.34\00:17:54.26
Raise it same
leg, same leg, okay,
00:17:54.27\00:17:56.98
keep it the same
bend the whole time, okay,
00:17:56.99\00:17:59.48
just bend slightly.
00:17:59.49\00:18:01.10
Now it's gonna
come down and up keeping
00:18:01.11\00:18:03.45
the same bend the whole time.
00:18:03.46\00:18:05.56
See you don't want to
extend you knee at all.
00:18:05.57\00:18:07.04
Here we go, now,
very good, good, good.
00:18:12.89\00:18:16.76
Now keep the knee
lock in one place.
00:18:25.11\00:18:27.27
Starting to feel that yet.
00:18:32.07\00:18:33.07
You guess I was
in affirmative here.
00:18:36.34\00:18:41.17
Okay, four more.
00:18:41.18\00:18:42.17
Okay good, switch the other leg.
00:18:47.43\00:18:49.46
Okay, keep it straight now.
00:18:52.04\00:18:53.28
We're gonna do 20 of them good.
00:18:56.23\00:18:59.35
This is an
excellent exercise to do
00:18:59.36\00:19:01.67
for those who are
doing some knee recuperation
00:19:01.68\00:19:04.32
or getting ready
for a knee surgery.
00:19:04.33\00:19:06.79
This will work
the quadriceps nicely
00:19:06.80\00:19:09.02
without putting the
stress on the knee joint,
00:19:09.03\00:19:11.42
but also will still
work the connective tissue
00:19:11.43\00:19:13.59
around the knee and help people
00:19:13.60\00:19:16.52
to rehabilitate
faster and get them
00:19:16.53\00:19:18.69
ready for the range of emotion
00:19:18.70\00:19:19.72
that they need to do.
00:19:19.73\00:19:21.39
Okay, anybody's ever gone
through surgery knows the,
00:19:21.40\00:19:25.99
the lump of
trying to get that joint
00:19:26.00\00:19:28.13
to get back to its
regular range of emotion.
00:19:28.14\00:19:31.41
Twenty, okay,
slightly bent, okay.
00:19:31.42\00:19:35.21
And we're moving
from the hips still.
00:19:35.22\00:19:37.07
Okay good, good.
00:19:37.08\00:19:41.62
Keep going.
00:19:47.91\00:19:48.91
And eight more,
its one, slightly bent,
00:19:58.49\00:20:02.21
bend little more, John.
00:20:02.22\00:20:04.76
Two, three, four,
00:20:04.77\00:20:09.58
five, six, seven, eight.
00:20:09.59\00:20:14.59
Okay, turn on your side.
00:20:14.60\00:20:18.05
Get a hold of your ankle
00:20:18.06\00:20:19.72
and we're gonna
stretch the quadriceps now.
00:20:19.73\00:20:21.28
We get even a
better stretch in fact
00:20:23.92\00:20:26.03
if we do an exercise first,
00:20:26.04\00:20:28.20
fatigue the muscle and
then we do the stretch.
00:20:28.21\00:20:30.70
Often times people
stretch before they do
00:20:30.71\00:20:33.17
an exercise thinking
it that's warming up.
00:20:33.18\00:20:35.33
Well, in reality
stretching is not warming up,
00:20:35.34\00:20:37.62
stretching is simply stretching.
00:20:37.63\00:20:39.01
It's working on flexibility.
00:20:39.02\00:20:41.02
Warming up, we're starting
00:20:41.03\00:20:42.14
with a easy range
of emotion exercise,
00:20:42.15\00:20:44.52
its gonna get
the blood circulating
00:20:44.53\00:20:46.45
but stretching is not that.
00:20:46.46\00:20:48.59
The best time to stretch is
after your exercise not before.
00:20:48.60\00:20:52.66
Okay, let's switch in around.
00:20:52.67\00:20:53.87
Okay, good steady pull,
00:21:03.10\00:21:04.23
if you can bring your
leg back little further,
00:21:04.45\00:21:06.15
then that's fine too.
00:21:06.16\00:21:08.95
And there is no
point in taking a joint
00:21:08.96\00:21:10.76
beyond its
normal range of emotion.
00:21:10.80\00:21:12.69
In fact you actually will weaken
00:21:12.73\00:21:14.03
the joint if you try and
overextend or hyperextend
00:21:14.04\00:21:17.77
that joint in your stretch.
00:21:17.80\00:21:19.52
Okay, it doesn't
look we're in danger
00:21:20.38\00:21:22.10
of that here right now though.
00:21:22.14\00:21:24.29
Okay, five more
seconds. Okay, good.
00:21:24.30\00:21:30.36
Now I want you to get
on your hands and knees.
00:21:30.37\00:21:32.30
Now I want you to
drop down to your elbows.
00:21:36.12\00:21:39.18
Okay and you're gonna bring
00:21:39.19\00:21:40.55
one leg out straight behind you.
00:21:40.56\00:21:43.99
Okay, we're gonna lower
that leg and raise it. Good.
00:21:44.00\00:21:49.77
Do 20 times there, three,
00:21:49.78\00:21:52.80
four, try to keep in unison,
00:21:52.81\00:21:54.46
five, six.
00:21:54.47\00:21:56.67
This is working the
hamstring, the gluteal area.
00:21:56.68\00:21:59.14
Twelve, thirteen,
00:22:03.56\00:22:05.92
fourteen, fifteen,
00:22:05.93\00:22:08.45
sixteen, seventeen,
00:22:08.46\00:22:10.93
eighteen, nineteen,
00:22:10.94\00:22:12.53
now hold it up.
00:22:12.54\00:22:13.88
Okay, now what
you're gonna do is
00:22:13.89\00:22:15.03
you're gonna flex the knee.
00:22:15.04\00:22:16.88
Good and out.
00:22:16.89\00:22:20.07
Okay, push all the
way out keep that leg up,
00:22:20.08\00:22:23.57
we're trying to do 20 of those.
00:22:23.58\00:22:25.82
Its four, five, all the way out,
00:22:25.83\00:22:28.35
six, seven, eight, nine, ten,
00:22:28.36\00:22:35.21
eleven, twelve,
thirteen, fourteen,
00:22:35.22\00:22:40.30
fifteen, sixteen,
seventeen, eighteen
00:22:40.31\00:22:44.54
two more nineteen and twenty.
00:22:44.55\00:22:46.97
Good, switch.
00:22:46.98\00:22:48.71
Okay, we're gonna start
with the straight leg raise.
00:22:48.72\00:22:51.21
Okay, and up and down.
00:22:51.22\00:22:52.28
This one especially
when we do the curl part
00:22:55.44\00:22:57.57
of this exercise will
take a little coordination.
00:22:57.58\00:23:01.56
It won't be long before
it feels very natural to you.
00:23:01.57\00:23:03.94
Good. Five more.
00:23:07.96\00:23:13.91
And hold it up.
Okay, now go into the curl.
00:23:18.70\00:23:22.95
Good, good.
00:23:26.51\00:23:28.98
Eight more, one, two,
00:23:37.54\00:23:41.24
three, four,
00:23:41.25\00:23:43.96
five, six, seven, eight.
00:23:43.97\00:23:47.85
Okay, turn over on you back.
00:23:47.86\00:23:52.59
And I want you to bring
one knee up to your chest.
00:23:52.60\00:23:54.44
Okay, try to keep
the other leg down there,
00:23:59.49\00:24:01.65
you'll straight
it good, here we go.
00:24:01.66\00:24:03.34
All right, let's hold that
for about five more seconds.
00:24:08.56\00:24:15.42
Good, switch.
00:24:15.43\00:24:18.55
Okay, swing the other leg out.
00:24:18.56\00:24:25.66
Stretching the hamstring out now
00:24:25.67\00:24:27.89
and you can do this
if you're pretty advance
00:24:27.90\00:24:30.08
in your flexibility
you can put your leg out
00:24:30.09\00:24:31.83
straight and be
grabbing you dip back around
00:24:31.84\00:24:34.13
the ankle if you
can and pulling back so.
00:24:34.14\00:24:36.57
You can get
pretty, pretty extreme
00:24:36.58\00:24:38.45
as you get more
and more flexible.
00:24:38.46\00:24:41.75
Often times its
natural for a women
00:24:41.76\00:24:43.32
to have little more flexibility
00:24:43.33\00:24:44.89
in the lower body
especially than men.
00:24:44.90\00:24:47.41
Its kind the way things are.
00:24:47.42\00:24:49.20
Okay, stand up.
00:24:49.21\00:24:52.33
Now we're gonna put our balls
00:24:52.34\00:24:54.96
of our feet on
the edge back here.
00:24:54.97\00:24:57.43
You can use me for a balance.
00:24:57.44\00:25:00.69
Okay, go and put your hand
on my shoulder there, Tony.
00:25:00.70\00:25:03.52
Okay, push up on your
toes and then back down, okay.
00:25:03.53\00:25:11.33
The calf area
and Achilles tendon
00:25:11.34\00:25:13.84
very important
area to keep flexible.
00:25:13.85\00:25:17.57
If anybody's ever had a problem
00:25:17.58\00:25:18.74
with a ruptured
Achilles tendon will know just
00:25:18.75\00:25:21.73
what a bad ordeal that is and
what a long recuperation it is.
00:25:21.74\00:25:25.97
And by just doing some simple
toe raises we can help that.
00:25:25.98\00:25:32.41
For years women were wearing
all those spiked high heels
00:25:32.42\00:25:34.97
and of course they
still wear high heels
00:25:34.98\00:25:36.80
and if that's all
they wear and they go out
00:25:36.81\00:25:39.36
and play some tennis and
now they're wearing tennis shoes
00:25:39.37\00:25:42.02
and stretching the
Achilles tendon like us not used
00:25:42.03\00:25:45.42
to being stretched
they can have some problems.
00:25:45.43\00:25:47.45
It's also very common
weaken warrior injury for men.
00:25:50.30\00:25:54.45
Guys who work all week long
and then go out on the weekends
00:25:54.46\00:25:57.18
and try and regain
their years of their youth.
00:25:57.19\00:26:03.62
Okay, let's do ten more.
00:26:03.63\00:26:04.93
Good, five more.
00:26:10.17\00:26:14.30
Now at home if you don't
have somebody to brace on,
00:26:14.31\00:26:16.28
you just go over to a
wall and you might use
00:26:16.29\00:26:18.78
a stair or a block of wood.
00:26:18.79\00:26:21.31
Okay, now stretch
those muscles out.
00:26:21.32\00:26:24.23
While we're gonna do
that we just gonna step back
00:26:24.24\00:26:26.62
press the heel to the ground.
00:26:26.63\00:26:33.60
Now we're gonna hold
that for five more seconds
00:26:33.61\00:26:38.66
and now we're gonna switch.
00:26:38.67\00:26:40.06
And five more seconds,
00:26:47.54\00:26:48.99
one, two, three,
four, five, okay.
00:26:49.00\00:26:53.83
Let's just do
some trunk rotation.
00:26:53.84\00:26:55.99
I want you to try and
flex your abdominal wall
00:26:56.00\00:26:59.01
as you do the twist.
00:26:59.02\00:27:01.62
So your abdominal wall is flexed
00:27:01.63\00:27:04.37
and turn, and turn, turn, turn.
00:27:04.38\00:27:12.17
Good, keep going.
00:27:16.30\00:27:20.94
And let's go five more each way,
00:27:20.95\00:27:25.14
one, two,
00:27:25.15\00:27:31.05
three, four and five, good.
00:27:31.06\00:27:37.56
Thanks a lot, fellows.
00:27:37.57\00:27:38.58
Flexibility doesn't
take a lot of effort,
00:27:40.94\00:27:43.06
just takes
consistent routine effort
00:27:43.07\00:27:45.41
but do it for the right reason.
00:27:45.42\00:27:46.69
Remember you can do
all the things for Christ
00:27:46.70\00:27:48.60
who strengthens you.
00:27:48.61\00:27:49.66
God bless, we'll
see you next time.
00:27:49.67\00:27:51.30