The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Stay tune for Body and Spirit.
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Well, today we're gonna talk
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about how to have
a strong lower back.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hill
Health and Education Center.
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Welcome to Body and Spirit.
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Today, we're gonna
be talking about an area
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that trouble so many
people, the lower back.
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So if you've somebody at home
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that needs to work
on their lower back.
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It might be a good
time to bring him in.
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When we look at what the
Bible talks about our health.
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It says, "Our strength waneth,
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because of our own
iniquity and our bones dry up."
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And what happens to
us, as we let ourselves go,
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the muscles become
weaker, we don't eat properly
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and the back itself
will start to go out on us.
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And when it does, it creates
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a lot of different
pains and problems.
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So today we're gonna try
and focus on just showing
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how you can strengthen the back
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along with the entire body.
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And talk about what causes
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some of the other major
problems today like sciatica
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and also just mere
problems of bad posture,
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which will lead to
pressure on the nerves
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and create all
sorts of different
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problems for in the individual.
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So if we're ready, let's
go ahead and get started.
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Today helping me
will be Mike and Greg.
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And just as we
do with all areas,
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we want it make sure,
we train the entire body.
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And we're gonna start with
the larger muscle areas first.
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We're gonna
start with the chest,
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we're just gonna
bring the arms up.
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We're gonna try and squeeze
them together in the middle
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and then reach out,
and squeeze in the middle,
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reach out and
squeeze, and out and squeeze.
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You want to keep the elbows up,
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the upper arm
parallel to the floor
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at all time as we squeeze in.
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We're going to
squeeze it all the way in.
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Hold that contraction,
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squeeze.
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Okay, let's do ten more,
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one and two, and three,
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four, five, six, seven, eight,
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two more times
and nine last one ten.
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Okay, let's bring your
arms down at the middle
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and squeeze hard just
like this, squeeze hard.
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Squeeze hard as you
can, squeeze it, squeeze it.
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Okay, let's raise your arms up,
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keep squeezing,
bring it back down.
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And up again and down.
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One more time, up squeeze hard
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the whole time
and back down again
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Okay, let's squeeze
hard for 10 seconds,
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one, two, three, four, five,
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six, seven, eight,
nine and ten, good.
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Okay let's
stretch the chest back
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and bring it cross.
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Stretch back
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and bring it across, good.
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Okay, we're gonna
train our upper back now.
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Just gonna reach out,
grab the wrist and pull back,
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pull back out again, must
stay bend over as we do this,
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keeping the
pressure on the wrist
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with the opposite hand.
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You want have you
legs bent just little bit,
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have yourself in a good posture.
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You want to focus on
the muscle we're working.
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In this case we're
working on the upper back area.
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I'll came back to Greg here,
this area is being stimulated.
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In order to have a strong back,
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all aspects of the back
need to be in good shape
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including the upper back areas.
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So as we do this each repetition
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we feel the
stimulation in the muscles up
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here in the upper back.
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Okay, let's switch
around, do the other side now.
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Okay, we turn over to Mike here,
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we see the same
thing, okay reach way out.
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You see these muscles
going into contraction.
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All these muscles
up around the scapula.
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Remember there are
16 different muscles
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attaching into this
very small bony area up here,
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including the muscles
that make up the rotator cuff.
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So in order to have
a strong lower back,
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we need to have a
strong upper back as well.
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Okay, let's do
five more, its one, two,
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three, four, one
more time, good job.
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Okay, now we're gonna
stretch that area out.
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Pull it across.
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Now switch.
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One more time
from the right side,
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then switch to left.
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Okay, we're gonna do
some shoulder training now
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and the way we're
gonna do this today
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is we're going to
trying hit the shoulders
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in all of its different angles,
with our shoulders made up
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of three different sets
of bundles of muscles fibres,
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front, medial and posterior.
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So we're gonna
start by just doing
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some lateral raises
out here, nice and gentle.
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This is working the
medial aspect of the shoulders.
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Okay, now as we're
gonna come to the front,
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you come and down this way.
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For those at home if
you have shoulder problems,
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it would be good just
doing a range of motion,
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trying to get it, so you're
able to move again freely.
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Having strong shoulders again,
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it's gonna be a
big key for having
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overall strength and
stability of your back area.
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The body works
together in harmony
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in order to work properly.
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Okay, back out to the side.
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Okay, now we're gonna go
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is we're going to
bend over the waist.
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We're gonna raise out this way.
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Okay, five more.
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Okay, back up front, arms out,
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let's make some circles.
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Okay, let's make
it little larger.
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Okay, smaller again.
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Now reverse it.
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And now make them big.
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Remember if you've
to put your arms down,
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that's fine, except
for the guys behind,
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they need to keep going.
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Okay, back to front again.
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Okay, we're gonna try
and hold that for 30 seconds.
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This is just a nice static move
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where it encourages
to stimulate the muscles
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without throwing the
joints to any stress.
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Remember there are no
such thing as strong joints.
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All joints are weak.
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They are simply bone connected
by ligaments of another bone.
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It's a muscles across the
joint that give it strength.
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So as we develop a strong back.
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It's so important to have
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all the components
of that upper area,
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the shoulders,
the upper back area,
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all needs to be strong.
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Oh, yeah, I'm
counting still, don't worry.
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Ten more seconds
two, three, four, five,
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six, seven, eight,
nine and ten, good,
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want to put it down.
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Feels good, doesn't it.
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All right, bring one arm cross
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and stretch the
shoulder area out.
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The best part about exercise,
it feels good when it's done.
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It's not necessary you all have
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much fun while you're doing it.
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But the rewards are
very, very beneficial
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and you get aware
with the everyday.
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Okay, good.
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Okay, we're gonna
do some biceps curls,
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and we're just gonna
use our own body today,
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just grab the wrist.
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Okay, we're going to
curl the arm up and down.
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The harder we work,
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harder we push
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more benefit we're going to get.
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But for those at
home this is difficult,
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you simply want to
do range of motion,
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give yourself just a
little bit stimulus there.
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Remember this is
designed for everybody to do.
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Not just for men,
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not just for young
men but for all people.
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Men, women of all ages
can do these exercises.
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Let's do two more.
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Okay, good, let's reverse
it to the other side now,
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we'll squeeze up.
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Whenever you contract the muscle
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that muscle will shorten,
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when you lengthen it
back up by doing that.
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That's what gives muscles
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its range of motion
and its flexibility.
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When our muscles
starts to become inflexible
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is when you don't work
it to a full range of motion
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as we'll talk about in
just a few moments here.
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As you can see as
I curl is my arm up
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the muscle were shortened
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and that what
we're after not effect.
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Shorten the muscle
then it extended out
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and by placing
the hand on the wrist,
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then we give it
the resistance we want.
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Let's do five more.
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Okay, we're gonna stretch,
switch out a little bit there.
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Okay, good. Okay,
now we're gonna triceps.
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We're gonna do
is we're gonna block
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with the other hand and
press down, come back up.
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Good okay. Keep the
elbow in there nice and tight.
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You push all the way down
stimulated triceps muscle.
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This is a muscle
area that tends to gather
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a lot of fat
especially on women.
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They say we want to get
rid of my angel wings here.
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This is a good
exercise to do that.
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Okay, we can also modify
that by putting your palms up
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or just keep it as
we're doing right now.
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But we can modify
this angle as well.
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Okay, switch to
the other side now.
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Under we go, as
we're doing we resist this.
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Fell that
contraction back in the arms.
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Okay, bring up.
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Okay, go on rest.
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Now as we get into the
next phase of training,
00:13:13.19\00:13:14.86
we're gonna be
focusing on the lower back.
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In order to
train the lower back,
00:13:17.33\00:13:18.92
we have to take this as a whole,
00:13:18.93\00:13:20.76
because all the
muscles of the back affect
00:13:20.77\00:13:23.09
how your lower back respond.
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For example we're gonna get
into leg training right now.
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And the gluteus maximus muscles
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are the biggest
strongest muscles in the body.
00:13:28.88\00:13:31.31
Without strong
gluteus maximus muscles,
00:13:31.32\00:13:33.56
our lower back is
gonna take a prod,
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or take a real beating.
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Often times
with men, we see them
00:13:37.26\00:13:39.22
loose the curvature of
the gluteus maximus muscles
00:13:39.23\00:13:42.11
or it shifts
instead of being backwards
00:13:42.12\00:13:44.81
it supposed to be and
now it comes on in front.
00:13:44.82\00:13:46.61
So they've a nice
protrusion right here,
00:13:46.62\00:13:48.77
but in the back side,
they're straight up and down.
00:13:48.78\00:13:50.85
We don't want that,
00:13:50.86\00:13:52.24
so in order to help lower back
00:13:52.25\00:13:54.06
first and foremost
we need to make sure,
00:13:54.07\00:13:55.58
we have strong legs and
strong gluteus maximus muscle.
00:13:55.59\00:13:58.97
Probably the best
way I know of developing
00:13:58.98\00:14:00.44
those gluteus maximus muscles
00:14:00.45\00:14:02.00
is simply by
doing squats properly.
00:14:02.01\00:14:04.26
It's so sad to see people
00:14:04.27\00:14:05.71
when they go sit in a
chair, they can't sit down.
00:14:05.72\00:14:07.92
They've to fall down,
00:14:07.93\00:14:08.98
because they no longer
have the strength of their legs
00:14:08.99\00:14:11.20
or the gluteus maximus
simply to sit down to a chair
00:14:11.21\00:14:13.90
and lift
themselves back out again.
00:14:13.91\00:14:15.81
So, we're gonna
work on squatting here.
00:14:15.82\00:14:18.60
You think we know
how to do that now.
00:14:18.61\00:14:19.94
We're gonna cross
arms across our chest
00:14:19.95\00:14:21.80
and when we squat down.
00:14:21.81\00:14:24.16
We're gonna make sure
we push those hips back
00:14:24.17\00:14:26.64
trying not to shoot your
knees over your feet at all,
00:14:26.65\00:14:28.60
trying to sit back
into your squat good.
00:14:28.61\00:14:31.02
Okay go and squat
down, okay down further.
00:14:31.03\00:14:35.78
Okay, push your
hips back further.
00:14:35.79\00:14:37.24
There you go,
that's much better.
00:14:37.25\00:14:39.34
Oh, you feel do
that more, that's good.
00:14:39.35\00:14:41.61
Okay, down little
deeper good, good.
00:14:41.62\00:14:46.94
All right, now
another key to this
00:14:46.95\00:14:49.10
as we don't want to
lock out on the way back up.
00:14:49.11\00:14:51.46
This will keep the
tension on the thighs.
00:14:51.47\00:14:54.00
Also as it becomes
easier then we can put dumbbells
00:14:54.01\00:14:56.80
on our shoulders and
do it that way as well.
00:14:56.81\00:15:00.94
Okay, we're gonna
go down little deeper.
00:15:00.95\00:15:03.73
Okay, just go down
and sit for a moment.
00:15:03.74\00:15:05.96
Okay come part way up,
00:15:05.97\00:15:08.09
now go back down part way
up, up a little bit higher.
00:15:08.10\00:15:12.66
Okay, back all the way down.
00:15:12.67\00:15:14.22
We're putting little variation
in it now, up part way.
00:15:14.23\00:15:17.42
Up little more, down little bit,
00:15:17.43\00:15:20.41
down little
more, down little more,
00:15:20.42\00:15:23.24
up little bit, up little higher,
00:15:23.25\00:15:26.41
down little bit,
down little more,
00:15:26.42\00:15:29.72
up little bit, down, up,
00:15:29.73\00:15:35.32
I didn't say up part, down.
00:15:35.33\00:15:38.31
Okay, up little bit, down,
00:15:38.32\00:15:42.00
okay, up and a hold, hold
for 30 seconds right there.
00:15:42.01\00:15:45.35
Now often times people say,
00:15:45.36\00:15:46.94
but isn't it dangerous
to do squats and knee bends.
00:15:46.95\00:15:50.00
Well, let me tell you something,
00:15:50.01\00:15:51.06
it's dangerous
if you don't them,
00:15:51.07\00:15:52.84
because if you
don't them eventually
00:15:52.85\00:15:54.28
your legs are
gonna start getting weak
00:15:54.29\00:15:55.69
and your knees will take
all the pressure and pain.
00:15:55.70\00:15:57.89
But the stronger
the legs are here,
00:15:57.90\00:15:59.69
the less pain
the knees will take.
00:15:59.70\00:16:02.56
Okay, I'm watching the clock.
00:16:02.57\00:16:05.23
Mike, he is keeping trackon me,
00:16:05.24\00:16:06.55
and making it sure, I
know what time it is there.
00:16:06.56\00:16:08.84
You got 15 more
seconds. Hang in there.
00:16:08.85\00:16:12.53
Go down little bit
further ten, nine, eight,
00:16:15.80\00:16:21.16
seven, six, five,
four, three, two, one, good.
00:16:21.17\00:16:29.72
Okay, go and lay down on
your sides there fellows.
00:16:29.73\00:16:33.50
Okay, just brace yourself there,
00:16:37.36\00:16:39.82
and get a hold of ankle
and stretch the quadriceps
00:16:39.83\00:16:42.54
that we just so
nicely stimulated.
00:16:42.55\00:16:46.79
Flexibility to the
legs is a very big key
00:16:46.80\00:16:49.96
to whether now we
have back pain or not.
00:16:49.97\00:16:54.36
In the hip area we
got what are called
00:16:54.37\00:16:56.87
the 60 lateral
rotators of the hip.
00:16:56.88\00:16:59.23
One of those rotators
is called the piriformis.
00:16:59.24\00:17:02.39
When it knots up,
it starts to swell.
00:17:02.40\00:17:05.01
It puts pressure on
a nerve running down
00:17:05.02\00:17:06.86
to that group that's
called the sciatic nerve
00:17:06.87\00:17:09.27
which is a common
form for sciatica, okay.
00:17:09.28\00:17:11.41
Switch around now.
00:17:11.42\00:17:12.97
Anybody who has a bad back
problem should be stretching
00:17:17.38\00:17:21.52
on a regular basis at
least three times a week.
00:17:21.53\00:17:24.32
If we go too overboard,
we can't cause problems.
00:17:24.33\00:17:27.48
But you want to make it sure
00:17:27.49\00:17:28.46
we have a regular
stretching exercise routine.
00:17:28.47\00:17:31.45
We'll explain more
about that in just a moment.
00:17:31.46\00:17:35.77
Okay, good. Okay relax.
00:17:35.78\00:17:37.63
Now, we're gonna do
a hamstring stretch.
00:17:37.64\00:17:39.42
Go and just lay down.
00:17:39.43\00:17:40.63
Okay, you can go and get up
if you want there Greg, okay.
00:17:40.64\00:17:44.92
Go and lay, leave
your legs flat there.
00:17:44.93\00:17:47.71
When we do this
hamstring stretch,
00:17:47.72\00:17:49.73
we're going to do
what's called PNF stretching
00:17:49.74\00:17:53.84
which we've done before.
00:17:53.85\00:17:55.38
And so we're gonna
bring the right leg up,
00:17:55.39\00:17:57.89
it technical term
00:17:57.90\00:17:58.95
is proprioceptive
neuromuscular facilitation.
00:17:58.96\00:18:02.46
And what we do is we
put tension on the area
00:18:02.47\00:18:05.93
to find out how far
the person go naturally,
00:18:05.94\00:18:09.69
so Mike's turn
about 90 degree angle.
00:18:09.70\00:18:13.92
We're going to see if he
can go further than that,
00:18:13.93\00:18:18.39
much to Greg's delight.
00:18:18.40\00:18:19.65
Okay, push against me.
00:18:19.66\00:18:21.94
We're gonna push for
about a five second time period,
00:18:21.95\00:18:24.42
push, push hard like you want
00:18:24.43\00:18:26.77
to just drive me right
down to the floor. Okay, relax.
00:18:26.78\00:18:29.80
Okay, we're gonna see if we can
00:18:36.73\00:18:37.78
turn him into a ponder for that,
00:18:37.79\00:18:39.38
for the rams
here putting weight.
00:18:39.39\00:18:40.97
Okay, push, push,
push, push, relax.
00:18:40.98\00:18:48.89
See now we're able
to get him further.
00:18:51.50\00:18:53.28
Now the more flexibility he has,
00:18:53.29\00:18:56.39
the better chance he
is gonna have keeping
00:18:56.40\00:18:58.19
a strong lower
back without the pain
00:18:58.20\00:19:00.61
that comes along
with that sciatica.
00:19:00.62\00:19:02.55
After for those
who do have sciatica,
00:19:02.56\00:19:04.00
this will help relieve that.
00:19:04.01\00:19:05.52
is do a little
bit of traction here,
00:19:06.54\00:19:09.55
shake and just pull a little
bit, to traction that leg out.
00:19:09.56\00:19:13.14
Okay, good, okay,
just put that leg down.
00:19:17.67\00:19:20.66
He'll be taller
now when he get up.
00:19:20.67\00:19:22.38
Okay, this one is not bad.
00:19:25.65\00:19:28.78
Okay, so we can really
go after this one right.
00:19:28.79\00:19:31.59
Okay, push, push
against me, okay, relax.
00:19:31.60\00:19:39.68
Now people can
over do this stretch,
00:19:39.69\00:19:41.87
if they think well
little bit is good,
00:19:41.88\00:19:43.24
if we do it more
that can be better still.
00:19:43.25\00:19:45.79
I knew one fellow who is
doing a three times a day,
00:19:45.80\00:19:47.67
but wasn't making any progress.
00:19:47.68\00:19:49.35
So, when he stopped
doing three times a day
00:19:49.36\00:19:50.97
and just went to
three times a week,
00:19:50.98\00:19:52.44
he started
making great progress.
00:19:52.45\00:19:54.13
So, even when we're stretching
00:19:54.14\00:19:55.31
we've to let the body come back
00:19:55.32\00:19:56.68
and recover from the
stress we put upon it.
00:19:56.69\00:19:59.33
Okay, push,
remember strength happens
00:19:59.34\00:20:01.47
when you're resting,
not while you're doing it.
00:20:01.48\00:20:05.79
Okay, relax.
00:20:05.80\00:20:06.82
Feeling that
little bit, are you?
00:20:13.25\00:20:14.71
All right, good.
00:20:14.72\00:20:16.36
Okay, now we're gonna
traction this out little bit.
00:20:16.37\00:20:18.63
Okay, turn over on your stomach.
00:20:23.68\00:20:25.18
I don't know if we
can zoom in back here,
00:20:28.24\00:20:30.66
but the
piriformis muscles of the hip
00:20:30.67\00:20:34.09
are located right about here.
00:20:34.10\00:20:36.31
And just by touching that area,
00:20:36.32\00:20:38.38
we can find the
people have all sorts of pain
00:20:38.39\00:20:40.44
and discomfort by
just touching that.
00:20:40.45\00:20:42.75
So if we just do a
little message technique here.
00:20:42.76\00:20:45.66
Now I'm just gonna use
my fist to go through that.
00:20:45.67\00:20:49.01
We can help that area relax.
00:20:52.02\00:20:54.10
And encouraging the
muscles, there is okay to relax,
00:20:55.74\00:20:59.47
and that will reduce the
pain in that piriformis area.
00:20:59.48\00:21:03.69
Okay, good.
00:21:03.70\00:21:06.38
Okay, now we're gonna do
00:21:06.39\00:21:08.92
is we're gonna do some
direct lower back training.
00:21:08.93\00:21:11.55
And we're gonna start
by just doing our exercise
00:21:11.56\00:21:14.88
we've done so often
before where we stand,
00:21:14.89\00:21:17.87
we're gonna bend over to waist
and we're gonna stand backup
00:21:17.88\00:21:22.35
and lean back, and crunch over,
00:21:22.36\00:21:27.42
then up and back, lean back,
00:21:27.43\00:21:30.01
good, over and up and back.
00:21:30.02\00:21:34.06
Okay, you folks keep
going and when you do this
00:21:34.07\00:21:37.61
okay, come back
up, you want to crunch
00:21:37.62\00:21:39.58
the abdominals
in as you come over.
00:21:39.59\00:21:42.03
Okay, now bend over,
bend over, bend over,
00:21:42.04\00:21:44.64
now this is the way,
this way, there you go.
00:21:44.65\00:21:48.27
So you have a rounded back here,
00:21:48.28\00:21:50.35
then when you come
back, now you arch the back,
00:21:50.36\00:21:52.89
so you stretch your abdomen.
00:21:52.90\00:21:54.49
Okay, crunch
over and up and back.
00:21:54.50\00:22:00.49
Okay, crunch over.
00:22:00.50\00:22:05.19
You want to lean too far back
which will feel that stretch,
00:22:05.20\00:22:07.82
there you go, good.
00:22:07.83\00:22:09.76
You're feeling there,
you feel the abdominal
00:22:13.16\00:22:15.28
and the lower back
both as you come over,
00:22:15.29\00:22:18.75
crunch the
abdominal and you feel
00:22:18.76\00:22:20.87
the lower back in arch position
00:22:20.88\00:22:23.02
like your cat is
about hear us something.
00:22:23.03\00:22:25.09
Good, feeling that Mike.
00:22:28.94\00:22:31.71
Okay, good. Okay,
lay on your abdominal.
00:22:38.26\00:22:40.84
Okay, this is little
more of an aggressive
00:22:44.22\00:22:46.03
exercise hands behind the back.
00:22:46.04\00:22:48.41
Okay, lift the chest up.
00:22:48.42\00:22:50.68
Okay, and back down,
get up and down and up.
00:22:50.69\00:22:56.30
Okay, let's just keep the
repetitions going up and down.
00:22:56.31\00:23:02.32
You want to be
careful on this one,
00:23:02.33\00:23:04.22
obliviously they're
in pretty good shape,
00:23:04.23\00:23:05.95
so they can lift
themselves up really high.
00:23:05.96\00:23:08.39
If you can just barely
00:23:08.40\00:23:09.53
get your chest off
the ground that's okay.
00:23:09.54\00:23:12.12
You might not have as much
00:23:12.13\00:23:13.13
range of motion
than this fellows.
00:23:13.14\00:23:15.17
You want to take this
exercise nice and gradual
00:23:15.18\00:23:17.50
and slow and not to overdo it.
00:23:17.51\00:23:20.00
Okay, let's try
and do five more.
00:23:26.48\00:23:28.26
Okay, now put your
hands on the carpet
00:23:35.92\00:23:39.78
just push yourself up,
00:23:39.79\00:23:40.97
so you get the stretcher
keeping your pelvis down, good.
00:23:40.98\00:23:43.87
Feel it stretch
now in lower back area.
00:23:43.88\00:23:45.63
Okay, for those at home,
this might be too difficult.
00:23:51.20\00:23:54.13
You might just be able to go
up to your elbows, that's okay.
00:23:54.14\00:23:56.74
As you get
healthier, and get stronger
00:23:56.75\00:23:58.40
you'll be able to
get more range of motion.
00:23:58.41\00:24:00.37
Okay, get up from
your hands and knees now.
00:24:00.38\00:24:02.80
Okay, I want you put your left
arm out straight in a point,
00:24:02.81\00:24:06.57
and put your right
leg out, okay good.
00:24:06.58\00:24:11.15
Now switch, good, and switch.
00:24:11.16\00:24:19.51
Okay, and
switch. Okay, and switch.
00:24:19.52\00:24:26.72
Good keep going, switch.
00:24:26.73\00:24:28.57
This can be done
just as a stretch,
00:24:28.58\00:24:30.18
but we're actually doing in
as a repetition exercise here.
00:24:30.19\00:24:33.42
You guys are doing great.
00:24:43.48\00:24:45.87
I think that should make
good synchronize swimmers
00:24:45.88\00:24:48.51
where we can lunge you out this
00:24:48.52\00:24:50.76
as point offs one of the two.
00:24:50.77\00:24:52.62
Okay, let's go
five more, there's one,
00:24:59.50\00:25:03.76
two, three, four, and five good.
00:25:03.77\00:25:10.54
Okay, back on the feet.
00:25:10.55\00:25:13.94
Also to have a good strong back,
00:25:13.95\00:25:16.37
we do want to have a good strong
00:25:16.38\00:25:17.77
abduction and adduction muscles.
00:25:17.78\00:25:19.68
So, we're gonna
stretch that area out here
00:25:19.69\00:25:21.26
stepping out to the side.
00:25:21.27\00:25:22.77
Okay, we're gonna shift over,
00:25:26.36\00:25:28.01
and shift, and
shift, again shift.
00:25:31.37\00:25:41.78
Okay, and three more.
00:25:47.05\00:25:48.80
There's one, two, last
one coming up and three, good.
00:25:52.78\00:26:03.81
Okay, now for the final one,
00:26:03.82\00:26:05.67
we're just gonna
do a trunk rotation.
00:26:05.68\00:26:07.23
And turn is gonna hold
that turn each time and turn,
00:26:11.07\00:26:16.89
and turn, and turn,
00:26:20.37\00:26:25.43
one more time turn.
00:26:28.60\00:26:32.77
All right, good.
00:26:32.78\00:26:34.20
Okay, thanks a lot fellows.
00:26:34.21\00:26:35.80
Part of the lower back is
one of the most controversial
00:26:39.90\00:26:42.46
and difficult areas to train
00:26:42.47\00:26:44.53
because you can do things wrong
00:26:44.54\00:26:46.83
and you can really
throw yourself into a bad
00:26:46.84\00:26:49.36
state of affairs if
you train your back wrong.
00:26:49.37\00:26:51.98
By doing this
exercises first and foremost,
00:26:51.99\00:26:54.28
I want to make
sure that you knew that
00:26:54.29\00:26:57.21
what your problem was and
as you find out any limitations
00:26:57.22\00:26:59.75
you might have
through your medical doctor.
00:26:59.76\00:27:02.15
And he can tell you
whether or not these exercises
00:27:02.16\00:27:03.87
will be all right
for you to do or not.
00:27:03.88\00:27:05.55
Remember both the
fellows were doing this,
00:27:05.56\00:27:07.13
both have very strong
and healthy lower backs
00:27:07.14\00:27:09.32
and have good flexibility,
00:27:09.33\00:27:11.04
but if you do have back pain,
00:27:11.05\00:27:13.06
these stretches are
going to be excellent for you
00:27:13.07\00:27:15.59
also by getting the
hips and thighs stronger,
00:27:15.60\00:27:18.64
you definitely
going to you help yourself
00:27:18.65\00:27:19.98
to have more
stability and more strength
00:27:19.99\00:27:22.28
to that lower back area.
00:27:22.29\00:27:23.70
And remember the body
works in harmony with yourself.
00:27:23.71\00:27:27.10
You want to have all
areas develop properly,
00:27:27.11\00:27:29.52
the bone is over
developed is gonna throw you
00:27:29.53\00:27:32.77
out of balance
and out of kilter.
00:27:32.78\00:27:34.35
So just as God wants everything
00:27:34.36\00:27:36.29
in balance in His great nature.
00:27:36.30\00:27:37.99
So, our body should
be in balance as well.
00:27:38.00\00:27:40.68
Whenever we train
we want to make sure
00:27:40.69\00:27:42.19
we're training
for the right reason.
00:27:42.20\00:27:43.51
Remember we can do
all things through Christ
00:27:43.52\00:27:46.00
who strengthens us. God bless.
00:27:46.01\00:27:48.14
We'll see you next time.
00:27:48.15\00:27:49.30