The following program
is designed to demonstrate
00:00:02.48\00:00:04.41
simple workouts that you
can use to improve your health.
00:00:04.42\00:00:09.10
Be sure to
consult your physician
00:00:09.11\00:00:10.44
before beginning
any exercise program.
00:00:10.45\00:00:14.85
Stay tuned for Body & Spirit.
00:00:14.86\00:00:16.81
Today, we're gonna talk about
00:00:16.82\00:00:17.79
the very controversial
topic of osteoporosis.
00:00:17.80\00:00:20.93
Hello, I'm Dick
Nunez, Wellness Director
00:00:50.58\00:00:52.10
of the Black Hills,
Health and Education Center.
00:00:52.11\00:00:54.33
Welcome to Body & Spirit.
00:00:54.34\00:00:56.52
Today, we're gonna
be talking about a topic
00:00:56.53\00:00:58.15
that is very controversial
and that's osteoporosis.
00:00:58.16\00:01:01.17
And, you know, we find that
00:01:01.18\00:01:02.15
even in the Bible,
it talks about that.
00:01:02.16\00:01:04.04
There's a proverb that
says, "A merry heart doeth well
00:01:04.05\00:01:06.58
like medicine, but a sad
heart drieth up the bones."
00:01:06.59\00:01:10.09
So how we think about things
and how we maintain our own
00:01:10.10\00:01:13.04
personality or state of mind,
00:01:13.05\00:01:14.97
can effect what's
gonna happen within our body.
00:01:14.98\00:01:16.98
But one of the big
things we find is that people
00:01:16.99\00:01:19.88
when they deal with osteoporosis
00:01:19.89\00:01:21.85
always thinking about
taking lots of calcium.
00:01:21.86\00:01:24.25
Regardless of how
much calcium they take,
00:01:24.26\00:01:26.62
if they don't do other
things that create a need,
00:01:26.63\00:01:29.06
it's not gonna do much good.
00:01:29.07\00:01:30.58
Let me give you an illustration.
00:01:30.59\00:01:32.07
If I had some pills and I said,
this is made of a ground up
00:01:32.08\00:01:34.90
brain matter and if
I give you these pills,
00:01:34.91\00:01:36.74
it's gonna make you smarter.
00:01:36.75\00:01:38.36
Would buy it? Hopefully not.
00:01:38.37\00:01:40.48
Or if I gave you some
pills or ground up muscle tissue
00:01:40.49\00:01:43.38
and I said, if you take
this, it will make you stronger.
00:01:43.39\00:01:45.67
Would you buy
that? Hopefully not.
00:01:45.68\00:01:48.18
Well, we have calcium pills
and people automatically think
00:01:48.19\00:01:51.53
if they just take
these calcium pills,
00:01:51.54\00:01:53.32
then all of a sudden,
their bones are not gonna be
00:01:53.33\00:01:54.96
as porous and they're
gonna be a lot better off.
00:01:54.97\00:01:57.77
Well, the same logic
applies with the calcium pills
00:01:57.78\00:02:00.97
as it does with the brain
pills or the muscle pills.
00:02:00.98\00:02:03.33
Unless we create a
need, exercise the brain,
00:02:03.34\00:02:06.48
exercise the body,
put stress on the bone
00:02:06.49\00:02:09.27
that makes us want to draw
calcium into the bone matrix,
00:02:09.28\00:02:12.38
we're not gonna have
much benefit from that.
00:02:12.39\00:02:14.74
So today what we're gonna do is,
00:02:14.75\00:02:16.09
we're gonna focus on exercises
for people who might battle
00:02:16.10\00:02:19.42
osteoporosis and
actually one might think
00:02:19.43\00:02:22.07
this is going to be
a real gentle program.
00:02:22.08\00:02:24.09
But in reality,
we're gonna actually
00:02:24.10\00:02:25.42
make people work fairly hard.
00:02:25.43\00:02:27.03
And we'll try
and modify it so that
00:02:27.04\00:02:28.64
those at home can do it as well.
00:02:28.65\00:02:30.41
But the bottom
line, unless we stimulate
00:02:30.42\00:02:32.42
the muscles and
stress the bones,
00:02:32.43\00:02:34.62
nothing is really gonna happen.
00:02:34.63\00:02:36.48
So if we're ready, let's
go ahead and get started.
00:02:36.49\00:02:39.22
Today, helping me
out is Scott and David.
00:02:39.23\00:02:41.48
Okay, we're gonna
loosen up a little bit.
00:02:46.76\00:02:49.27
Now, obviously
anybody who is osteoporotic
00:02:49.28\00:02:51.77
has a potential
for hurting a bone
00:02:51.78\00:02:54.05
or breaking a bone very easily.
00:02:54.06\00:02:56.02
So we have to be very
careful about what we do.
00:02:56.03\00:02:58.44
But still we need to try
and put some stress on the body.
00:02:58.45\00:03:01.27
So we're just
gonna loosen up here
00:03:01.28\00:03:02.64
by swinging the
arms around a little bit.
00:03:02.65\00:03:06.54
As we put tension on the bones,
00:03:06.55\00:03:08.28
we find that they
actually release energy
00:03:08.29\00:03:11.80
and draw in
calcium and so that's what
00:03:11.81\00:03:14.39
we're gonna be
shooting for here.
00:03:14.40\00:03:16.96
Okay, let's go
the other way now,
00:03:16.97\00:03:18.46
just loosening up here
getting the blood circulating.
00:03:23.44\00:03:28.49
Okay, good.
00:03:28.50\00:03:30.19
Now, although this is a little
bit of a difficult exercise,
00:03:30.20\00:03:33.54
we're gonna go
after some push ups here.
00:03:33.55\00:03:36.19
So, you guys, hit the deck.
00:03:36.20\00:03:39.01
Now, for those at
home, I would suggest
00:03:39.02\00:03:42.70
especially if you're
severely osteoporotic,
00:03:42.71\00:03:44.78
that you do your
push ups against the wall
00:03:44.79\00:03:47.03
where you can just
brace yourself easily.
00:03:47.04\00:03:49.06
But even for a lot people,
a lot of women who think that
00:03:49.07\00:03:52.06
they're on the way
to become osteoporotic
00:03:52.07\00:03:53.95
or have been
warned by their doctors
00:03:53.96\00:03:55.42
that they might become that way,
00:03:55.43\00:03:56.90
push ups like these
fellows are gonna be doing,
00:03:56.91\00:03:59.11
are gonna be very
beneficial for you
00:03:59.12\00:04:00.97
to help prevent osteoporosis.
00:04:00.98\00:04:02.48
Okay, lets go ahead
and do some push ups, guys.
00:04:02.49\00:04:07.49
Now for you ladies,
you can put your knees
00:04:07.50\00:04:09.47
on the ground
and do your push ups
00:04:09.48\00:04:12.02
but you still wanna
remain nice and straight
00:04:12.03\00:04:14.59
back like these
fellows are doing here.
00:04:14.60\00:04:17.52
These guys are looking good.
00:04:17.53\00:04:20.14
You should take bets and see
who can last the longest here.
00:04:20.15\00:04:22.75
Okay, keep it going.
00:04:24.56\00:04:26.18
We're gonna train to
a fatigue point because
00:04:26.19\00:04:27.71
as we start getting
fatigued, then the body is going
00:04:27.72\00:04:30.31
through this
emergency shock mode
00:04:30.32\00:04:32.68
and wants to draw in as
many nutrients as possible.
00:04:32.69\00:04:35.48
Uh-oh, I think,
you lost one there.
00:04:35.49\00:04:36.89
Okay, go ahead and do
some off your knees now.
00:04:36.90\00:04:39.33
Dave, there we go.
00:04:39.34\00:04:40.76
Now, keep your body
straight. That's good.
00:04:40.77\00:04:43.68
Good, Scott, keep it going.
00:04:43.69\00:04:46.49
We're gonna try
and do five more.
00:04:46.50\00:04:48.15
There is one,
two, three, four, good.
00:04:48.16\00:04:55.87
Okay, now let's go
part way down and hold it.
00:04:55.88\00:04:59.23
Hold it there.
We're just gonna do
00:04:59.24\00:05:00.44
a static hold for 20 seconds.
00:05:00.45\00:05:04.53
There's five, keep holding.
Come on, Scott, I see it.
00:05:04.54\00:05:10.11
Ten, keep going.
Push up against it.
00:05:10.12\00:05:13.89
There you go, good,
good, good, and relax.
00:05:13.90\00:05:19.91
Good job, guys. Okay, stand up.
00:05:19.92\00:05:24.24
Next thing we
want to do is stretch
00:05:24.25\00:05:25.47
the muscles out
that we just stimulated.
00:05:25.48\00:05:29.01
So we're gonna reach back
00:05:29.02\00:05:33.05
and bring it across.
00:05:33.06\00:05:34.13
And again reach back.
00:05:39.57\00:05:44.79
And bring it across.
00:05:44.80\00:05:46.06
Okay, good.
00:05:51.72\00:05:53.28
Okay, we're gonna do
a series of exercises
00:05:53.29\00:05:56.10
for the shoulder area
because whenever we deal with
00:05:56.11\00:05:58.01
osteoporosis,
exercise that stimulates
00:05:58.02\00:06:01.10
along the
central nervous system,
00:06:01.11\00:06:02.78
sends out signals
throughout the body
00:06:02.79\00:06:04.88
telling that it
needs to recover from that.
00:06:04.89\00:06:06.94
Remember, exercise
is simply a stress.
00:06:06.95\00:06:09.26
If we put adequate
amounts of stress on the body,
00:06:09.27\00:06:11.51
we'll recover
and become stronger.
00:06:11.52\00:06:13.69
If we put too much
stress on the body,
00:06:13.70\00:06:15.47
we'll actually will
break ourselves down
00:06:15.48\00:06:17.36
and we'll have the
time to recover we need.
00:06:17.37\00:06:19.24
But it has to be enough
stimulus to make things happen.
00:06:19.25\00:06:22.13
So we're gonna try
and do that just now.
00:06:22.14\00:06:24.13
We're gonna start out
by just bring our hands up
00:06:24.14\00:06:26.75
like we're gonna
do a shoulder press.
00:06:26.76\00:06:28.53
We're gonna push our
arms up over the head.
00:06:28.54\00:06:30.50
Back down, like imagine you have
00:06:30.51\00:06:34.17
weights in your hand, you're
just pushing them overhead.
00:06:34.18\00:06:36.39
Now it's excellent
for women especially
00:06:39.86\00:06:43.32
to get a hold of some weights.
00:06:43.33\00:06:45.08
And push them up and down.
00:06:45.09\00:06:48.13
Remember,
ladies, you're not gonna
00:06:48.14\00:06:49.26
look like a man by working out.
00:06:49.27\00:06:50.93
It's hard enough for
men to look like men.
00:06:50.94\00:06:52.49
So you're gonna be just fine.
00:06:52.50\00:06:56.97
Okay, now we're gonna
alternate a little bit.
00:06:56.98\00:07:00.42
One's going up, the
other one's coming down.
00:07:00.43\00:07:02.24
Try and push it
straight up over the head.
00:07:05.62\00:07:07.40
As I said, we're gonna do
a sequence of movements here
00:07:12.69\00:07:17.33
to try and get the
most benefit and stimulation
00:07:17.34\00:07:19.28
of that central nervous system.
00:07:19.29\00:07:22.44
Okay, now we're
gonna raise our arm
00:07:22.45\00:07:24.53
off to the side and back down.
00:07:24.54\00:07:26.30
If you want to even use
just some cans in your hand
00:07:30.88\00:07:35.28
where you can
hold on to the cans
00:07:35.29\00:07:36.81
and raise them out as long
as they're somewhat balanced.
00:07:36.82\00:07:40.83
Okay, now we're gonna raise
the arm to the front and down.
00:07:40.84\00:07:44.28
Concentrate on the shoulders
while we're doing this.
00:07:51.17\00:07:56.07
Good, keep it going.
Let's do five more here.
00:07:56.08\00:08:01.78
One more time.
00:08:10.66\00:08:13.26
Good, okay, let's
bend over at the waist
00:08:13.27\00:08:16.26
and raise up like this now.
00:08:16.27\00:08:17.80
Now we're focusing on
the posterior deltoid,
00:08:21.31\00:08:24.28
that's your shoulder
and also trying to get
00:08:24.29\00:08:26.28
the muscles in
between the scapula working.
00:08:26.29\00:08:28.94
Let's do five more
from this position.
00:08:33.69\00:08:35.70
One more time, good, okay.
00:08:42.12\00:08:45.65
Now we're gonna
draw up like this.
00:08:45.66\00:08:49.85
This is bringing the
trapezius into action.
00:08:49.86\00:08:51.86
This muscle runs all the
way from your skull down to T12.
00:08:54.08\00:08:58.24
So we create a
reaction within the body,
00:09:02.06\00:09:05.97
stimulating it
to draw calcium in,
00:09:05.98\00:09:09.20
to prepare for
the next onslaught
00:09:09.21\00:09:10.47
of whatever we're gonna do.
00:09:10.48\00:09:12.48
Even when
astronauts go up in the space,
00:09:12.49\00:09:14.93
their bone matrix
starts to decalcify.
00:09:14.94\00:09:16.93
When they come back and
start walking on earth again,
00:09:16.94\00:09:19.58
the gravity will
allow them to start
00:09:19.59\00:09:21.53
re-calcifying the bone matrix.
00:09:21.54\00:09:23.25
Okay and let's do two more.
00:09:27.00\00:09:28.19
Okay we're gonna
put the arms back out.
00:09:31.40\00:09:32.96
Now, we're gonna
do some small circles.
00:09:32.97\00:09:34.53
Now reverse it.
00:09:37.45\00:09:38.42
And reverse it again.
00:09:42.37\00:09:43.37
And reverse it.
00:09:46.90\00:09:50.59
And reverse it.
00:09:50.60\00:09:52.08
Okay, let's
hold it steady there.
00:09:53.60\00:09:55.92
Gonna try and hold
that for 30 seconds,
00:09:55.93\00:09:57.98
want the arms out
nice and straight.
00:09:57.99\00:10:00.29
Palms face down
and just hold it tight.
00:10:00.30\00:10:04.52
How're we doing
back there? No problem.
00:10:04.53\00:10:06.23
And he's still smiling.
Uh, he's still smiling too.
00:10:06.24\00:10:09.57
Must be too easy on you
guys. No, okay well that's good.
00:10:09.58\00:10:14.72
Okay, we got 30
more seconds to go.
00:10:14.73\00:10:17.12
No, just kidding.
00:10:17.13\00:10:20.32
Okay, we got 10 more seconds,
00:10:20.33\00:10:21.79
one, two, three, four, five,
00:10:21.80\00:10:26.55
six, seven, eight, nine.
00:10:26.56\00:10:30.68
Ooh, doesn't it feel
good when you put those down?
00:10:30.69\00:10:33.13
Uh, yeah. Okay, let's shrug
the shoulders a little bit.
00:10:33.14\00:10:36.45
Work those around. So
working the trapezius again
00:10:36.46\00:10:40.75
and kind of
stretching everything out.
00:10:40.76\00:10:42.83
Really using an exercise
that's gonna hurt at all,
00:10:42.84\00:10:45.87
but still gonna be stimulating
action and blood flow
00:10:45.88\00:10:48.98
throughout the spinal area.
00:10:48.99\00:10:52.05
Okay, let's go the
other direction now.
00:10:52.06\00:10:53.61
Good, keep it going.
00:10:57.47\00:10:58.50
Three more times.
00:11:04.10\00:11:05.55
Okay, let's turn
our head to the side
00:11:08.84\00:11:10.66
and over the other way.
00:11:13.20\00:11:14.55
Turning in. One more time, turn.
00:11:16.68\00:11:22.95
Okay, good.
00:11:22.96\00:11:25.00
Scott, I'd like you to
get our towels for us there.
00:11:25.01\00:11:26.80
This is our very expensive
00:11:32.78\00:11:33.92
exercise equipment
here, a hand towel.
00:11:33.93\00:11:37.26
I think most of you
will probably have one.
00:11:37.27\00:11:38.86
We're gonna do
some bicep exercise.
00:11:38.87\00:11:40.78
The way I want you do
is get the towel like that.
00:11:40.79\00:11:44.66
Okay, so it's
draping over your thumb side.
00:11:44.67\00:11:48.36
And we're gonna grab
it with the other hand.
00:11:48.37\00:11:50.31
We're gonna curl it
up and pull it back down.
00:11:50.32\00:11:54.23
And once again
with osteoporosis,
00:11:54.24\00:11:55.91
we wanna
stimulate some action there.
00:11:55.92\00:11:58.06
So if we don't have a dumbbell--
00:11:58.07\00:12:00.52
we're not talking about people.
00:12:00.53\00:12:02.39
We're talking about weights.
00:12:02.40\00:12:04.40
Then actually we're
going to need to put
00:12:04.41\00:12:06.67
that pressure on ourselves.
00:12:06.68\00:12:09.58
In fact, people
sometimes ask me,
00:12:09.59\00:12:10.80
they go, how did
dumbbells get their name?
00:12:10.81\00:12:12.78
I can tell you real quick.
00:12:12.79\00:12:14.06
The original dumbbells
used to be shape like bells.
00:12:14.07\00:12:17.09
And they had handles on them.
00:12:17.10\00:12:18.08
So they were this thing
that looked some like that
00:12:18.09\00:12:20.44
and then they had a handle
there and they'd pick them up.
00:12:20.45\00:12:22.53
But these are shaped like bells,
00:12:22.54\00:12:23.67
but they didn't make any noise.
00:12:23.68\00:12:24.88
So they call them
dumbbells. You believe that?
00:12:24.89\00:12:29.03
Sounds good enough. Okay.
00:12:29.04\00:12:32.58
Okay, work it hard, three more.
00:12:32.59\00:12:35.72
Okay, good, switch.
00:12:40.50\00:12:44.41
And by doing the towel this way,
00:12:44.42\00:12:46.64
we encourage our arm to
be in a proper position.
00:12:46.65\00:12:51.65
As we do a bicep
exercise, we're trying to make
00:12:51.66\00:12:54.87
the muscle shorten
each time we pull it up.
00:12:54.88\00:12:59.03
Can you see my arm there?
00:12:59.04\00:13:00.74
The muscle is
shortening as we reach out
00:13:00.75\00:13:04.64
by putting pressure there.
00:13:04.65\00:13:05.96
And by turning the hand out,
00:13:10.25\00:13:12.08
we get the full
contraction of the bicep.
00:13:12.09\00:13:14.71
Still five more,
00:13:20.09\00:13:21.14
and two more, good, okay.
00:13:26.15\00:13:32.72
Now, whenever we do a muscle,
00:13:32.73\00:13:33.94
we wanna do the
antagonistic muscle.
00:13:33.95\00:13:35.89
So in this case, it's
going to be the triceps.
00:13:35.90\00:13:38.03
We're gonna put the
arm up over the head.
00:13:38.04\00:13:40.67
We're gonna press
up. And pull back down.
00:13:40.68\00:13:44.33
Press up, pull
down. Press up, pull down.
00:13:44.34\00:13:51.47
We're gonna focus on the back
00:13:51.48\00:13:52.64
of the arms as we're doing this.
00:13:52.65\00:13:53.76
Good keep it going.
00:14:02.44\00:14:04.45
Let's see how we're doing here.
00:14:04.46\00:14:05.76
You wanna get a good
range of motion here,
00:14:09.93\00:14:12.48
keep that elbow
tucked in one spot.
00:14:12.49\00:14:15.40
Back here just a
little bit more, Dave.
00:14:15.41\00:14:16.77
There you go. Now up.
00:14:16.78\00:14:19.08
Good. Okay, let's do five more.
00:14:19.09\00:14:21.81
Okay, switch it around.
00:14:30.88\00:14:32.99
Remember, the
harder you work it,
00:14:33.00\00:14:34.97
more benefits
you're gonna get out of it.
00:14:34.98\00:14:36.73
And we don't want
to hurt ourselves.
00:14:39.33\00:14:40.70
So once again, when we
deal with osteoporosis,
00:14:40.71\00:14:42.88
we're dealing with
the decalcification
00:14:42.89\00:14:44.59
of the bone matrix.
00:14:44.60\00:14:46.81
And what we've
found through research,
00:14:46.82\00:14:49.09
in fact, the American
Journal of Clinical Nutrition
00:14:49.10\00:14:51.52
made a statement
one time, saying that,
00:14:51.53\00:14:53.66
calcium-related diseases caused
00:14:53.67\00:14:55.20
by lack of calcium consumption
00:14:55.21\00:14:56.96
is not known to
occur in humans at all.
00:14:56.97\00:14:59.92
Now it doesn't say, there
isn't calcium-related diseases
00:14:59.93\00:15:01.89
because obviously
osteoporosis is one.
00:15:01.90\00:15:03.92
But it is saying it's not caused
00:15:03.93\00:15:05.20
by lack of calcium consumption.
00:15:05.21\00:15:06.94
It's caused by other
factors in lifestyle.
00:15:06.95\00:15:09.23
Okay, let's do three more.
00:15:09.24\00:15:10.97
Good, okay.
00:15:15.63\00:15:17.67
I think we're
done with our towels.
00:15:17.68\00:15:19.15
We're gonna go
ahead and just toss them
00:15:19.16\00:15:20.26
all the way off
over to the side there?
00:15:20.27\00:15:21.77
Okay.
00:15:24.22\00:15:26.53
Now we're gonna do an exercise,
00:15:26.54\00:15:28.05
that's gonna be very beneficial
00:15:28.06\00:15:29.26
for overall
stimulation of the spine,
00:15:29.27\00:15:31.59
and the hips, and
the legs, and so on.
00:15:31.60\00:15:33.50
We're gonna do some squats.
00:15:33.51\00:15:34.82
And you're
really gonna enjoy this.
00:15:34.83\00:15:37.08
Okay, whenever we squat,
00:15:37.09\00:15:38.69
it's so very
important to do this properly.
00:15:38.70\00:15:41.36
And for those
who are osteoporotic,
00:15:41.37\00:15:43.36
this is an
excellent exercise to do
00:15:43.37\00:15:45.14
because it's gonna be
very beneficial for you
00:15:45.15\00:15:46.94
to have really strong
legs stimulating the femur,
00:15:46.95\00:15:50.56
the leg bones,
the major leg bones.
00:15:50.57\00:15:52.30
To want to draw in more calcium
00:15:52.31\00:15:54.19
because remember as we
put stress on the body,
00:15:54.20\00:15:56.59
then the body is
gonna recover to it.
00:15:56.60\00:15:58.59
I've spent a lot of years
00:15:58.60\00:15:59.95
lifting weights
and developing muscle.
00:15:59.96\00:16:01.45
And I'm not
genetically big or gifted.
00:16:01.46\00:16:03.32
I'd very small
hands, very small wrists,
00:16:03.33\00:16:05.60
and I've spent years working out
00:16:05.61\00:16:07.58
and the muscles
recovered by getting larger
00:16:07.59\00:16:09.76
and the bones are the same way.
00:16:09.77\00:16:11.28
As people workout
a lot and so forth,
00:16:11.29\00:16:13.34
I mean, we
obviously have a certain
00:16:13.35\00:16:15.07
genetic
predisposition for bone size.
00:16:15.08\00:16:17.26
But we can make
our bones stronger
00:16:17.27\00:16:19.70
by continually working out.
00:16:19.71\00:16:21.30
So we're gonna
do some squats now.
00:16:21.31\00:16:23.10
And the way we do
that is we have our feet
00:16:23.11\00:16:25.27
just a little wider
than shoulder width.
00:16:25.28\00:16:27.02
We turn our toes
out just slightly
00:16:27.03\00:16:29.13
and when we squat down,
00:16:29.14\00:16:30.14
our first movement is
not jutting the knees forward
00:16:30.15\00:16:32.95
that's what most people
do and that's totally wrong.
00:16:32.96\00:16:35.37
We're gonna do a
sit into our squat
00:16:35.38\00:16:37.92
and we're gonna cross the arms.
00:16:37.93\00:16:38.95
We're gonna keep the chest up.
00:16:38.96\00:16:40.49
We're gonna keep
the xiphoid process,
00:16:40.50\00:16:42.10
which is the
little bony protuberance
00:16:42.11\00:16:43.95
at the bottom of the
sternum, keep that up.
00:16:43.96\00:16:45.96
We're gonna sit down into
our squat and come back up.
00:16:45.97\00:16:49.26
Okay, are we ready?
00:16:49.27\00:16:50.81
Let's go ahead and squat down,
00:16:50.82\00:16:52.56
push your hips back, okay.
00:16:52.57\00:16:54.27
Now up and fall off.
00:16:54.28\00:16:57.02
Okay, now if
you can only go down
00:16:59.82\00:17:02.15
just a little bit,
that's okay, that's fine.
00:17:02.16\00:17:06.21
You wanna just
start getting that motion
00:17:06.22\00:17:07.80
and as you get better,
00:17:07.81\00:17:08.80
you'll start getting
little deeper and deeper, okay.
00:17:08.81\00:17:12.01
And the better
range of motion we have,
00:17:12.02\00:17:15.14
the better off we are.
00:17:15.15\00:17:17.25
I have a lady I've been
training who's in her 60s
00:17:17.26\00:17:19.58
and she has been working
out real hard on the weights
00:17:19.59\00:17:23.75
and she's been
diagnosed being osteoporotic.
00:17:23.76\00:17:26.29
And she is using almost a
100 pounds on her back now
00:17:26.30\00:17:28.33
and she does these squats, yeah.
00:17:28.34\00:17:31.07
Okay, down little deeper.
00:17:34.80\00:17:36.52
Now don't come all the way up.
00:17:36.53\00:17:38.13
Now go back down again.
00:17:38.14\00:17:39.89
Good, don't try and put
little stress on the legs here.
00:17:39.90\00:17:42.93
As you can see, we
got a couple males here
00:17:42.94\00:17:45.47
that are pretty good shape.
00:17:45.48\00:17:46.57
But we're gonna see if we
can get them tired them anyway.
00:17:46.58\00:17:49.63
What do you think,
Dave, that sound like fun?
00:17:49.64\00:17:51.34
Oh, yeah, okay good.
00:17:51.35\00:17:53.89
I'll make sure we're
all in agreement here.
00:17:53.90\00:17:56.42
Okay, come on
up. Let's do 10 more.
00:17:56.43\00:17:59.71
Nice and tight, back down.
00:17:59.72\00:18:02.58
Don't wanna come up too high.
00:18:02.59\00:18:04.44
Okay, good, back down.
00:18:06.45\00:18:08.34
Four more.
00:18:16.44\00:18:18.51
Okay, we're gonna hold
there, come up a little high.
00:18:24.39\00:18:27.77
Okay, we're gonna just
do nice static hold there.
00:18:27.78\00:18:29.56
We're gonna try and
do that for 30 seconds.
00:18:29.57\00:18:31.91
No problem, huh? Good.
00:18:31.92\00:18:33.59
And this static hold
will also be very beneficial
00:18:35.70\00:18:38.05
for stimulating body's response.
00:18:38.06\00:18:42.24
Flex your back a little more.
00:18:42.25\00:18:43.27
You want good
posture the whole time.
00:18:43.28\00:18:44.64
There we go. That's good.
00:18:44.65\00:18:48.34
We're doing just fine.
00:18:48.35\00:18:50.37
Okay, we got 10 more seconds.
00:18:50.38\00:18:52.74
Three, four, five, six,
seven, eight, nine and ten.
00:18:52.75\00:19:00.62
Good.
00:19:00.63\00:19:01.87
Okay, now we're
gonna step out to the side.
00:19:01.88\00:19:05.58
We're gonna
stretch them through here
00:19:05.59\00:19:06.80
and put some
pressure on this thigh here.
00:19:06.81\00:19:09.16
And we're gonna switch
back over the other side.
00:19:09.17\00:19:11.19
Stretching the adductor area
00:19:11.20\00:19:13.07
and putting a
little more stimulation
00:19:13.08\00:19:14.73
on the quadriceps again.
00:19:14.74\00:19:16.18
Good, shift back and forth.
00:19:20.93\00:19:24.97
Okay, we're gonna
do five more each way.
00:19:33.05\00:19:35.38
There's one, two,
00:19:37.13\00:19:44.43
three, four.
00:19:44.44\00:19:51.57
And five. Good.
00:19:51.58\00:19:53.83
Okay, I want you to
stretch the quadriceps out.
00:19:53.84\00:19:57.51
What're you gonna do,
you're gonna use me as the wall.
00:19:57.52\00:19:59.93
So you're gonna
turn and face me,
00:19:59.94\00:20:01.40
put a hand on my shoulder,
and then with the other hand,
00:20:01.41\00:20:04.13
you're gonna get
a hold of your ankle
00:20:04.14\00:20:05.80
and pull it up towards
your gluteus maximus area
00:20:05.81\00:20:08.47
and stretch your quadriceps.
00:20:08.48\00:20:10.33
There we go. Good.
00:20:10.34\00:20:14.17
This is
something I'm very good at.
00:20:14.18\00:20:15.72
Standing here hold people out.
00:20:15.73\00:20:17.20
Okay, we're gonna
hold that stretch.
00:20:19.25\00:20:21.91
We might wanna pull
back just little further.
00:20:21.92\00:20:24.56
Okay, good, okay
five more seconds.
00:20:24.57\00:20:30.66
Okay switch the other side now.
00:20:30.67\00:20:32.71
Nice steady pull.
00:20:36.71\00:20:38.49
We don't want to do
anything ballistically,
00:20:38.50\00:20:40.37
which means we
don't want to do things
00:20:40.38\00:20:41.67
in a jerking type motion.
00:20:41.68\00:20:43.25
We wanna think nice and stable
00:20:43.26\00:20:44.83
and smooth as
we do our exercise.
00:20:44.84\00:20:46.77
Okay, good.
00:20:50.11\00:20:52.59
Now, we're gonna
step out, upon the heel,
00:20:52.60\00:20:56.78
and then lean forward into it.
00:20:56.79\00:20:58.78
We're gonna stretch
that hamstring area.
00:20:58.79\00:21:00.69
Feel that pull all the
way from the gluteal area
00:21:04.58\00:21:07.39
down behind the
knee, down into the calf.
00:21:07.40\00:21:09.72
There are some
better stretches we can do
00:21:11.26\00:21:12.72
if we lay on the ground,
00:21:12.73\00:21:13.77
but I'm assuming
that some of the people
00:21:13.78\00:21:15.57
that are
osteoporotic don't really like
00:21:15.58\00:21:16.73
jumping up and
down off the ground.
00:21:16.74\00:21:18.60
So we're just
gonna do our stretch
00:21:18.61\00:21:20.22
from this upper position.
00:21:20.23\00:21:21.29
Okay, let's switch
over to the other side.
00:21:21.30\00:21:23.06
So we want to feel that stretch
in the back of the leg here.
00:21:27.42\00:21:29.77
Okay, good, now we're
gonna do some toe press.
00:21:38.16\00:21:42.24
Reach out.
00:21:42.25\00:21:44.12
We're gonna press up on the toe
00:21:44.13\00:21:45.44
and then all the way back down.
00:21:45.45\00:21:46.84
Okay, keep pressing up.
00:21:51.87\00:21:54.38
Research is showing that
with a proper dietary pattern,
00:21:54.39\00:21:57.85
we can create a good
environment for our body
00:21:57.86\00:22:00.92
to hold this
calcium and not lose it.
00:22:00.93\00:22:03.53
We're finding
that high protein diets
00:22:03.54\00:22:06.57
are creating an acidic
balance on the bloodstream
00:22:06.58\00:22:10.10
and the body wanting to
bring it back into harmony
00:22:10.11\00:22:13.44
will pull alkaline
phosphate from the bones
00:22:13.45\00:22:16.96
along with that comes
calcium in order to try
00:22:16.97\00:22:18.91
and stabilize the pH balance.
00:22:18.92\00:22:21.40
Also, whenever you
take in a lot of protein,
00:22:23.51\00:22:25.88
you have a lot
of waste byproduct.
00:22:25.89\00:22:27.87
And calcium is in
that extracellular fluid
00:22:27.88\00:22:29.96
that's flushed out when
our protein level is too high.
00:22:29.97\00:22:33.96
Good. Let's do three more.
00:22:33.97\00:22:35.51
Okay and just press that
heel down and feel that stretch.
00:22:40.54\00:22:43.25
Okay, switch to the other side.
00:22:48.65\00:22:50.14
Once again, we want to try
and stimulate the entire body,
00:22:56.33\00:23:00.79
working now down the lower end,
00:23:00.80\00:23:03.20
but the body has
a systemic effect.
00:23:03.21\00:23:05.91
When you train
parts of the body,
00:23:05.92\00:23:08.77
it affects everything.
00:23:08.78\00:23:10.63
Just as when you metabolize fat,
00:23:10.64\00:23:12.80
you don't just pull
fat off of a specific area,
00:23:12.81\00:23:15.77
you pull it off where the body
decides it's coming out from.
00:23:15.78\00:23:18.57
Okay, we're gonna do 10 more,
00:23:22.02\00:23:23.68
one, two, three,
00:23:23.69\00:23:29.20
four, five, six,
00:23:29.21\00:23:34.87
seven, eight, nine and ten.
00:23:34.88\00:23:41.05
Good, stretch down.
Just feel that stretch.
00:23:41.06\00:23:44.18
Okay, good.
00:23:49.07\00:23:50.74
Okay, now we're
gonna do some trunk work
00:23:50.75\00:23:54.55
and the way we're gonna do this,
00:23:54.56\00:23:55.62
we're gonna have our
hands behind our back,
00:23:55.63\00:23:57.43
and we're gonna
crunch over at the waist.
00:23:57.44\00:23:59.39
But the way we do that
is we first crunch here.
00:23:59.40\00:24:02.88
So you're pushing
your lower back out.
00:24:02.89\00:24:05.20
And then from
there we bend over.
00:24:05.21\00:24:07.80
We come back up to that position
00:24:07.81\00:24:10.23
and then we'll pull it on
out and stretch the abdomen.
00:24:10.24\00:24:13.25
Crunch over, bend
over, up and lay back.
00:24:13.26\00:24:19.33
Good, keep that going.
00:24:19.34\00:24:22.52
It's very important to have
00:24:22.53\00:24:23.63
a good form on this
particular exercise.
00:24:23.64\00:24:26.47
It'll stimulate
the abdominal wall
00:24:26.48\00:24:29.29
as well as the low back.
00:24:29.30\00:24:32.34
And when we do
this, exhale, and bend,
00:24:32.35\00:24:36.72
and up and way back.
00:24:36.73\00:24:39.34
Good. Just keep it going.
00:24:39.35\00:24:41.12
This is a very important
exercise for osteoporosis.
00:24:43.19\00:24:46.44
So we're gonna do a
few repetitions here.
00:24:46.45\00:24:48.60
Okay, we're
gonna do 10 more times.
00:24:59.08\00:25:01.39
And we're gonna
focus on breathing out
00:25:05.20\00:25:07.10
as you come forward
as we want to encourage
00:25:07.11\00:25:09.76
the abdominal wall to draw in.
00:25:09.77\00:25:12.73
And also when we
do a good contraction,
00:25:16.08\00:25:19.00
we get a good stretch
on that low back area.
00:25:19.01\00:25:21.45
And we're gonna do five more.
00:25:27.09\00:25:29.81
And two more coming up.
00:25:39.99\00:25:41.60
And last one.
00:25:45.27\00:25:46.91
Good. Okay.
00:25:49.15\00:25:50.77
Now we're gonna do a
little trunk rotation.
00:25:50.78\00:25:52.63
Turn,
00:25:56.27\00:26:00.12
and turn,
00:26:00.13\00:26:04.64
turn, one more
time turn, and turn.
00:26:04.65\00:26:12.23
Okay, good.
Thanks a lot, fellows.
00:26:14.22\00:26:16.24
It's really sad how
many are not well informed
00:26:19.61\00:26:22.42
about
osteoporosis especially women.
00:26:22.43\00:26:24.51
They think that they're destined
00:26:24.52\00:26:25.64
to become a
brittle bag of bones.
00:26:25.65\00:26:27.21
But when we look at it,
God did not make a mistake.
00:26:27.22\00:26:29.62
In fact, osteoporosis is not
a disease of vegetarian females.
00:26:29.63\00:26:33.16
It's a disease of those who
eat lots of animal products.
00:26:33.17\00:26:35.80
The main factors
that cause osteoporosis
00:26:35.81\00:26:38.13
are first of all high protein.
00:26:38.14\00:26:40.09
And the average
female eats 2 to 3 times
00:26:40.10\00:26:42.08
as much protein as she needs.
00:26:42.09\00:26:43.85
The second, is we look at
00:26:43.86\00:26:45.51
the consumption
of pop and diet pop.
00:26:45.52\00:26:47.50
Due to the
phosphoric acid content of pop,
00:26:47.51\00:26:49.82
which is similar in chemical
structure to phosphorous,
00:26:49.83\00:26:52.28
which has a seesaw battle,
00:26:52.29\00:26:54.19
then we tend to see that
calcium level going down.
00:26:54.20\00:26:58.13
Then also you look at
things like coffee and alcohol.
00:26:58.14\00:27:01.14
Those are taken
in large quantities
00:27:01.15\00:27:02.74
and they tend to
cause like a diuretic effect
00:27:02.75\00:27:05.24
or actually getting rid
of more fluid than we have.
00:27:05.25\00:27:08.10
Plus the fact that
we tend not to drink
00:27:08.11\00:27:09.58
enough water in the first place.
00:27:09.59\00:27:11.00
And then, finally
you look at the fact
00:27:11.01\00:27:12.92
that we don't do
enough weightbearing exercise.
00:27:12.93\00:27:15.10
Old people think we need
to get out there and exercise,
00:27:15.11\00:27:17.44
but they're not
really focusing on the fact
00:27:17.45\00:27:19.26
that we really need
to stimulate the muscles,
00:27:19.27\00:27:21.46
stimulate the bones 'cause
that's what's really gonna
00:27:21.47\00:27:23.33
cause the effect of calcium
come back into bone matrix.
00:27:23.34\00:27:26.58
So it isn't so much
the lack of calcium.
00:27:26.59\00:27:28.79
It is the high protein diets,
00:27:28.80\00:27:30.69
the coffee and
alcohol consumption,
00:27:30.70\00:27:33.16
the lack of exercise,
and the pop and diet pop.
00:27:33.17\00:27:38.81
And the main thing is
to get in there and train
00:27:38.82\00:27:40.92
and remember
Philippians 4:13 says,
00:27:40.93\00:27:43.33
"I can do all things through
Christ who strengthens me."
00:27:43.34\00:27:46.73
Goodbye, God bless
you and see you next time.
00:27:46.74\00:27:49.14