The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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If you suffer from knee pain
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or have experienced
the popping and grinding
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that happens
every time you move,
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you wanna stay tuned for
Body & Spirit, coming up next.
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Hello, I'm Dick
Nunez, Wellness Director of
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the Black Hills
Health and Education Center.
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Welcome to Body & Spirit.
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Today, we're gonna be
talking about knee pain.
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Whenever people
suffer from knee pain,
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they don't know
what to do about it.
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They experience the
grinding and the popping.
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And they don't know that
there is a simple solution
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just by getting
regular exercise.
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Often times, it's simply caused
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from an imbalance of muscle
around the knee or a lack of.
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So we're gonna
focus on that today.
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We wanna remember
what the Bible tells us
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about doing all
to the glory of God.
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And that includes how
we take care of ourselves.
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So we don't wanna just
ignore something and think that,
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well, maybe
somehow it'll get better.
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We wanna do something about it.
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So that's what
we're gonna do today.
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So we're ready.
So let's get started.
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Helping me out today
will be John and Randi.
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And since we're focusing on
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the lower body and the legs
today, and the knee especially,
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we're gonna
start with lower body.
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And what I'm
gonna have you do is
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I'm gonna have you lay
down with your heads up
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that way on your back.
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One of the good ways
to rehabilitate a knee
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or to prevent knee problems
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and stimulate the
connective tissue around that
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is by doing straight leg raises.
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So we're gonna
take one leg at a time.
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And we're gonna raise it
up and down 20 times. Okay.
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When we deal with knee
pain, the popping and grinding
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often times we feel
right underneath the kneecap
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is a condition we
call chondromalacia,
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and that can be
caused simply by the fact
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that the muscles around
the knee are not balanced.
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One side will be
stronger than the other.
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There is a vastus medialis here,
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the vastus lateralis over here.
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And if one side is too strong,
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it'll actually pull the
knee cap over to that side
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and you have that problem.
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And by doing some exercises,
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we can correct that,
bring it back in line.
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And they don't have
the problem anymore.
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We're going a little bit
fast, slow it down a little bit.
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How many we're on,
John? At twenty five.
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Okay, stop.
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Okay, bend your knee slightly.
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Okay, and up and down.
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Okay, John, you'll
be the counter for me.
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We're gonna do 20 of those.
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Often times people
will have some inflammation
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in the cartilage that is
right in between the knee joint.
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And that is caused by some type
of injury usually or stress.
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And they can get a
little bit of a tear in there.
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And it causes a
lot of discomfort
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or it feels like
their leg is gonna lock up.
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How are we doing now? Twenty.
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Okay, bend a little bit more.
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Okay, and do 20 more that way.
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Another common
problem is tendonitis.
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It can be in the patellar
tendon right above the knee
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or the patellar
ligament right underneath there.
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That can be a
problem or we can get
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the ligaments on the side,
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the medial collateral or
lateral collateral ligaments.
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And then we also
parry through the ACL injury
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which is the
anterior cruciate ligaments,
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which are ligaments
underneath the knee cap.
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Okay, 20? All
right, let's switch legs.
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Slower, slower. Not
trying to kick footballs here.
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You wanna just nice control.
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You wanna feel the
quadriceps as you're dong.
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Able to feel
those still? Okay, good.
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By doing these exercises
and having to stabilize the leg,
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we get a good
effect on the quadriceps
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without extending the knee out.
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And that's when lot
of people get in trouble,
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because if they
have knee problems
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or improper tracking, and
they start doing leg extensions,
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then they start
experiencing more pain.
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Okay, where we're at, John?
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Okay, bend slightly.
Okay now, up and down.
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And when we do this bend,
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as you can see we're not
extending the leg at all.
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We're keeping it in a steady
position or a static position
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as we raise the leg up and down.
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But still we get
an effect on the legs.
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So even if you don't
have knee problems at all,
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this is a good way of
helping to prevent you
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from ever having those problems.
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Okay, where we're at, John?
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Seventeen,
eighteen, nineteen, one more.
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Okay, bend a little more.
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Also, we find people
who get like arthritis,
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and they have arthritic knees.
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They'll say, I don't want to do
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any exercise as my knees hurt.
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Well, if they
don't, then the quadriceps
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continue to get
weaker, and if they get weaker,
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what happens?
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The knee starts
taking more stress.
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The best thing
they could do is get on
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a regular exercise program,
get the quadriceps strong,
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the knees will take less stress,
and they'll feel a lot better.
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Okay, where we
are? Good, all right.
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Turn on your sides.
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What I want you to do,
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is I want you to do
a side leg raise now,
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keep the leg
straight and raise it up.
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Okay. And down.
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What we're doing
now is we're getting
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some of the abduction action
in there in the gluteus maximus.
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And also, we'll be working
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what's called
the iliotibial band,
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which is a band that
runs down the side of the leg,
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and it connects in the
lateral epicondyle of the femur.
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Okay, we're
gonna do 20 of these.
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Where we're at,
John? Good, okay.
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Turn over the other side.
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Okay, let's do them
a little bit slower.
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As you get stronger, you can add
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ankle weights
during these exercises.
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But at first, especially
if you have knee pain,
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I would strongly
suggest you don't
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because by putting
pressure on the ankle,
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you could cause
some other irritation
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which you don't want.
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So you wanna do
these nice and controlled.
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If you do them slowly, we'll
get a good effect on those.
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Okay, where we're at,
John? Okay, three more.
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And one more. Good job.
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Okay, now we're gonna
be on the--on your hands.
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Oh, excuse me, on your
knees and on your elbows.
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We're gonna put
one leg out straight.
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Now we're gonna do some
gluteal tie-in with this.
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Okay, up and down.
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Okay, let's do 20 of
these, controlled. Good.
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Try and contract the gluteus
maximus each time you do it.
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For those who don't know
what the gluteus maximus is,
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it's the part you sit on.
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They are also the largest,
strongest muscles in the body,
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if they're developed.
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Some have let them go.
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Good. Okay, five more.
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All right, switch.
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When we do our exercises,
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we want to have a good
balance of strength throughout
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the lower body so we
focused on quadriceps first,
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and then we
went to the abductors
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and the iliotibial band.
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And now we're focusing
on the gluteus maximus.
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And in just a moment, we'll
go after the hamstring area.
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Let's do 10 more.
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And five, four,
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three, two, good.
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Okay, put your
other leg back up.
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Now we're gonna flex the
knee and contract the hamstring.
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Good, we're
gonna do 20 of those.
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Reach all the way out,
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think about
flexing the hamstring.
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It's like flexing the arm except
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you're doing it with the leg.
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Okay, we're gonna do 10 more.
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One, two, three, four,
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five, six, seven,
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eight, two more,
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nine, and ten.
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Now, switch it. Good.
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That's five, good, six,
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seven, eight, good.
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Focus on the hamstring each one,
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10, 11, 12,
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13, 14, 15, good,
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16, 17, 18,
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two more, 19, and 20.
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Good. Okay, lay on your sides.
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Now we're gonna
stretch the muscles,
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grab hold of your
ankle, and pull back.
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Having good
flexibility will also help
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if you have knee problems.
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Just getting that range
of motion through there.
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Any time you
restrict your range of motion
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by not being
flexible, then the muscles
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tend to tie up and you
can have irritation and pain.
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Okay, if you can't pull your
heel to your gluteus maximus,
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then there is a problem.
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Okay, turn over
to the other side.
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You don't want to
bounce it back there.
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You want to just
have a steady pull.
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We're gonna hold the
stretch for about 15 seconds.
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We have 10 more seconds.
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One, two, three, four, five,
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six, seven,
eight, nine, and ten.
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Good. Now let's go
do a hamstring stretch.
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And we're gonna hold
that for about 15 seconds.
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And ten, nine, eight, seven,
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six, five,
four, three, two, one.
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And switch.
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As you do this you can get
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a hold of your ankle
and pull yourself down.
00:10:58.88\00:11:01.46
Remember you don't
want to take yourself
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to a place of discomfort,
stretching should feel good.
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Ten more seconds.
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Nine, eight, seven, six, five,
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four, three, two, one.
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Good. Okay, come on up.
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Now we're gonna
do some calf work.
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Okay, put your
hands on my shoulders
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and let's go up
and down on the toes.
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But those who are at home
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you wanna get on a stair step
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or find a piece of
wood or some type of block,
00:11:31.34\00:11:35.19
so that you can get a
full extension of the calf.
00:11:35.20\00:11:40.26
Okay, let's speed it up now.
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We'll vary the speed.
00:11:48.27\00:11:49.24
We'll make it a
little more intense.
00:11:49.25\00:11:51.08
Okay, now slow it down.
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And speed it up again.
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And slow it down.
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And one more
time, fast, 10 times.
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Okay, good.
00:12:31.63\00:12:32.60
Let's stretch
the calves out now.
00:12:32.61\00:12:35.00
Step back, press
the heel to the floor.
00:12:35.01\00:12:37.93
Okay, let's hold it
for 10 more seconds.
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And five, four, three,
00:12:47.02\00:12:50.07
two, one, and switch.
00:12:50.08\00:12:52.01
You don't want to bounce
this, just a steady stretch.
00:12:56.07\00:13:01.26
We got 10 more seconds.
00:13:01.27\00:13:03.07
One, two, three, four, five,
00:13:03.08\00:13:07.92
six, seven, eight,
nine, and ten. Good.
00:13:07.93\00:13:13.00
Okay, let's do
some abdominal work.
00:13:14.91\00:13:16.84
Go ahead and lay back
down, heads up that way.
00:13:16.85\00:13:18.92
You're gonna have the
hands behind the neck.
00:13:21.76\00:13:23.93
You're gonna do some crunches.
00:13:23.94\00:13:25.93
Okay, crunch up, chin
up, like you wanna touch
00:13:25.94\00:13:28.55
the ceiling with it.
00:13:28.56\00:13:29.98
Good. Okay, and up and down.
00:13:29.99\00:13:32.75
Good let's try
and do 20 of those.
00:13:36.33\00:13:37.79
10 more.
00:13:44.19\00:13:48.30
And do your abdominal,
00:13:48.31\00:13:49.28
make sure you blow
out as you come up,
00:13:49.29\00:13:51.97
just shortening the
points of the abdominal muscle.
00:13:51.98\00:13:54.79
It doesn't cross the joint.
00:13:54.80\00:13:56.52
So it only has a
four-inch range of motion.
00:13:56.53\00:14:00.41
Okay, let's bring
the feet off the ground,
00:14:00.42\00:14:02.63
and cross at the ankles.
00:14:02.64\00:14:04.30
Okay, and 20 more of those.
00:14:04.31\00:14:06.54
If you do these
properly, you don't have to do
00:14:06.55\00:14:08.83
a lot of them to feel it.
00:14:08.84\00:14:10.49
In fact, some have
done abdominal work.
00:14:10.50\00:14:12.61
We just come up
one vertebra at a time,
00:14:12.62\00:14:14.83
and back down one
vertebra at a time.
00:14:14.84\00:14:16.63
You can't do very many of them
00:14:16.64\00:14:17.62
but you get a
really good effect.
00:14:17.63\00:14:19.27
Make sure you
exhale as you come up.
00:14:19.28\00:14:20.78
That's very important.
00:14:20.79\00:14:21.90
Okay, how many we
are at, John? Twelve.
00:14:25.60\00:14:28.65
Okay, eight more.
00:14:28.66\00:14:29.63
And three more.
00:14:34.69\00:14:35.66
Now leg straight up.
00:14:38.23\00:14:40.60
Okay, straight as possible.
00:14:40.61\00:14:42.04
Okay, let's go.
00:14:42.05\00:14:43.02
Twenty of them. Good.
00:14:43.03\00:14:45.64
Good, chin up.
00:14:52.56\00:14:54.43
Ten more.
00:14:54.44\00:14:55.70
One, two, three, four,
00:14:55.71\00:15:00.36
five, six, seven, eight,
00:15:00.37\00:15:05.13
nine, and ten.
00:15:05.14\00:15:06.72
Keep your legs up straight.
00:15:06.73\00:15:07.98
Now start
lowering them down slowly.
00:15:07.99\00:15:10.95
Stop them.
00:15:10.96\00:15:11.94
Okay, keep the legs straight,
00:15:11.95\00:15:13.65
down little more.
00:15:13.66\00:15:14.63
You might put your
arms down at your side.
00:15:14.64\00:15:15.73
It might help you balance there.
00:15:15.74\00:15:17.35
Okay, down a little
more, down a little more.
00:15:17.36\00:15:20.74
Now hold, hold.
00:15:20.75\00:15:24.75
Now try and hold for 20.
00:15:24.76\00:15:25.73
Go ahead and get back up.
00:15:25.74\00:15:26.71
Five. Okay.
00:15:28.94\00:15:33.94
Let's go for five more seconds.
00:15:33.95\00:15:35.70
Four, three, two, one.
00:15:35.71\00:15:39.37
Good job.
00:15:39.38\00:15:40.41
Okay, turn over and let's
stretch the abdominal out.
00:15:40.42\00:15:44.12
Lay on your abdomen, and
then push up on your hands.
00:15:44.13\00:15:47.38
Extend your arms up. Good.
00:15:47.39\00:15:49.15
Just feel the stretch there.
00:15:49.16\00:15:50.36
Okay, five more seconds.
00:15:53.61\00:15:54.99
And good. Okay, up on the feet.
00:15:58.14\00:16:02.12
And we're gonna do
some upper body exercise.
00:16:02.13\00:16:04.83
We're gonna start by
pressing the hands together
00:16:04.84\00:16:07.16
in a prayerful type position.
00:16:07.17\00:16:09.76
And now we're gonna
rotate them to the front,
00:16:09.77\00:16:12.35
push out, and draw back,
00:16:12.36\00:16:17.29
push out, and draw back.
00:16:17.30\00:16:21.62
Okay, keep it going.
00:16:21.63\00:16:23.09
If I come over and check,
00:16:23.10\00:16:24.07
I shouldn't be able to
pull the hands apart at all.
00:16:24.08\00:16:25.65
Good, we'll see how
John's doing here. Excellent.
00:16:25.66\00:16:28.94
Keep it tight the whole time,
00:16:31.07\00:16:32.57
focus on the
muscles you're working.
00:16:32.58\00:16:33.91
In this case, we're working
the pectoralis major area.
00:16:33.92\00:16:36.01
Okay, let's do 10
more. Good steady press.
00:16:38.44\00:16:44.53
Good, there is two.
00:16:44.54\00:16:46.64
Keep squeezing hard.
00:16:46.65\00:16:47.66
Three and four. Good. Five.
00:16:47.67\00:16:54.31
Feel the muscles contract.
00:16:54.32\00:16:57.18
Six, seven. Three more.
00:16:57.19\00:17:04.07
Eight, nine, and ten.
00:17:04.08\00:17:10.34
Now let's bring
the arms down like this
00:17:10.35\00:17:12.82
in this position right here.
00:17:12.83\00:17:13.81
Now let's push hard.
00:17:13.82\00:17:15.67
We're gonna push for 20 seconds.
00:17:15.68\00:17:17.56
Push hard.
00:17:17.57\00:17:19.19
This is an isometric contraction
of the pectoralis major.
00:17:19.20\00:17:24.36
Good, let's see
how we're doing here.
00:17:24.37\00:17:27.05
Excellent, good.
00:17:27.06\00:17:28.66
Five more seconds.
00:17:31.66\00:17:33.08
Four, three, two, one. Good.
00:17:33.09\00:17:37.33
All right, let's stretch out.
00:17:37.34\00:17:39.70
Reach back. Feel
the chest stretch.
00:17:39.71\00:17:44.99
Now bring your arms across,
and pull your scapula out.
00:17:45.00\00:17:49.02
Reach back,
stretch, and bring it cross,
00:17:51.41\00:17:58.13
pull the scapula out.
00:17:58.14\00:18:01.30
Very good.
00:18:01.31\00:18:03.20
Now we're gonna
take one arm like this,
00:18:03.21\00:18:05.42
like we're in a sawing motion
00:18:05.43\00:18:07.18
and pull back and reach out,
00:18:07.19\00:18:10.65
pull back and reach.
00:18:10.66\00:18:12.59
Work it hard both ways.
00:18:15.44\00:18:17.99
Trying to concentrate on
squeezing your scapula back
00:18:18.00\00:18:20.89
as you do this one.
00:18:20.90\00:18:23.96
This is working
latissimus dorsi area
00:18:23.97\00:18:27.52
through the area
down into the back here.
00:18:27.53\00:18:29.94
Good, keep going.
00:18:32.66\00:18:33.71
You should feel those muscles
working as we're doing it.
00:18:35.23\00:18:37.21
And I feel those in John here.
00:18:37.22\00:18:40.21
Ten more. Good.
00:18:40.22\00:18:43.32
Three, four, five, good.
00:18:48.21\00:18:54.40
Six, seven, eight.
00:18:54.41\00:18:59.24
Two more. Nine and ten.
00:18:59.25\00:19:03.24
Reverse it. Okay.
00:19:03.25\00:19:06.91
we'll do 20 on that side. Good.
00:19:06.92\00:19:10.52
This is a very
important muscle area to work.
00:19:13.12\00:19:15.97
It's one that gets left
behind or people will do it,
00:19:15.98\00:19:18.56
and they'll just simply go
through the range of motion
00:19:18.57\00:19:20.83
without really concentrating
on what they're doing.
00:19:20.84\00:19:22.95
Very important that you
feel the muscles you're working.
00:19:22.96\00:19:24.96
Isolate them and work
it hard both directions.
00:19:24.97\00:19:29.23
Okay, see how
Randi is doing here.
00:19:29.24\00:19:31.80
Good, good. Okay.
00:19:31.81\00:19:35.19
Where we are, John?
00:19:35.20\00:19:37.63
Nine.Ten. Good. Ten more.
00:19:37.64\00:19:41.35
Good. Five more times.
00:19:48.48\00:19:51.54
One, two, three, four.
00:19:51.55\00:19:57.43
Last one. And five.
00:19:57.44\00:19:59.67
Okay, let's stretch the area,
arm up over the head, pull it.
00:19:59.68\00:20:03.05
We're gonna hold it
for 10 more seconds.
00:20:06.31\00:20:10.93
Go with the elbow.
00:20:10.94\00:20:12.03
Five, four, three,
two, one, and switch.
00:20:12.04\00:20:17.48
Pull, little
stretch down the side.
00:20:22.53\00:20:25.75
Ten more seconds.
00:20:25.76\00:20:26.73
And five, four, three, two, one.
00:20:29.80\00:20:35.06
Good, relax.
00:20:35.07\00:20:37.15
Okay, we're gonna
do some shoulder work.
00:20:37.16\00:20:38.38
Let's bring the hands up.
00:20:38.39\00:20:40.07
We're gonna
alternate pressing up
00:20:40.08\00:20:41.62
and pulling back down.
00:20:41.63\00:20:45.17
You can use dumbbells doing this
00:20:45.18\00:20:47.32
or some other type of weights.
00:20:47.33\00:20:48.63
This will encourage you
00:20:51.44\00:20:52.41
to go through a range of motion
00:20:52.42\00:20:55.04
as well as
giving you some stimulus
00:20:55.05\00:20:58.84
of the deltoid muscles.
00:20:58.85\00:21:01.76
Remember whenever you work out,
00:21:01.77\00:21:03.10
you always wanna
balance your body,
00:21:03.11\00:21:05.63
even though we're
focusing on knees today
00:21:05.64\00:21:07.42
which we started out with,
00:21:07.43\00:21:09.24
you wanna make
sure we get a lot of
00:21:09.25\00:21:10.51
good upper body
training as well.
00:21:10.52\00:21:12.11
Okay, 10 more each way.
00:21:16.69\00:21:18.12
There is one,
and two, and three,
00:21:18.13\00:21:24.00
four, five, six,
00:21:24.01\00:21:29.67
seven, eight, nine, ten.
00:21:29.68\00:21:35.74
Now we're gonna do it's
called the bent over lateral.
00:21:35.75\00:21:38.18
We're gonna bend over.
00:21:38.19\00:21:39.80
We're gonna raise arms
out to the side and back down,
00:21:39.81\00:21:43.62
up and down, up and down.
00:21:43.63\00:21:48.32
Again, this is an excellent
one to do with weights.
00:21:48.33\00:21:50.33
But you could
still get a good effect
00:21:54.26\00:21:56.36
of contracting the muscle,
00:21:56.37\00:21:57.95
even if you don't
have any weights at all.
00:21:57.96\00:22:00.79
Okay, let's go
10 more especially
00:22:00.80\00:22:02.83
if you've already
pre-fatigued little bit like
00:22:02.84\00:22:04.43
we have with our shoulder press.
00:22:04.44\00:22:06.72
Three, four, five,
00:22:06.73\00:22:12.27
six, seven, eight, nine.
00:22:12.28\00:22:18.49
One more time. And 10.
00:22:18.53\00:22:20.22
Good. Stand to the front.
00:22:20.23\00:22:21.86
Now let's do the
raises to the front.
00:22:21.87\00:22:24.57
And two. We'll do 20 again.
00:22:24.58\00:22:28.39
The deltoid has fibers going
in three different directions,
00:22:28.40\00:22:31.75
anterior, medial, and posterior.
00:22:31.76\00:22:34.74
The first one we
just did there bent over
00:22:34.75\00:22:36.60
works the posterior deltoid.
00:22:36.61\00:22:38.47
Now we're working
the medial deltoid,
00:22:38.48\00:22:40.24
and in just a moment,
we'll do the anterior.
00:22:40.25\00:22:41.79
Good. Lets' go 10 more.
00:22:45.68\00:22:47.21
One, two,
00:22:47.22\00:22:50.90
three, four,
00:22:50.91\00:22:54.84
five, six, seven, eight.
00:22:54.85\00:23:00.82
Two more. Nine and ten.
00:23:00.83\00:23:04.55
Now to the front. And up, up.
00:23:04.56\00:23:10.34
Even though we're
not using any resistance
00:23:10.35\00:23:12.19
by this time, we're starting
to feel it in the shoulders.
00:23:12.20\00:23:15.84
As we've done
enough action already,
00:23:15.85\00:23:18.08
our muscles are
starting to get fatigued.
00:23:18.09\00:23:19.51
Okay, we got now 10 more to go.
00:23:26.05\00:23:30.01
And there's one and two,
00:23:30.02\00:23:34.26
three, four, five.
00:23:34.27\00:23:39.41
Five more.
00:23:39.42\00:23:40.91
Six, seven, and eight,
00:23:40.92\00:23:47.07
nine, and ten.
00:23:47.08\00:23:50.22
Good, all right.
00:23:50.23\00:23:51.65
Let's stretch the
shoulders out now, hold across.
00:23:51.66\00:23:53.81
Okay, five more seconds.
00:23:58.88\00:24:00.43
Four, three, two, one.
00:24:00.44\00:24:04.27
Switch, hold across.
00:24:04.28\00:24:06.74
And five more seconds.
00:24:12.06\00:24:13.65
Four, three, two, one. Good.
00:24:13.66\00:24:17.73
Okay, arms up.
00:24:17.74\00:24:19.36
We're gonna flex down, push out,
00:24:19.37\00:24:21.92
flex down and out.
00:24:21.93\00:24:24.16
We're working the biceps now.
00:24:24.17\00:24:25.74
Concentrate on the
contraction each time,
00:24:29.44\00:24:31.65
flex the muscles hard.
00:24:31.66\00:24:34.24
At first, it may not
be real easy to do this.
00:24:34.25\00:24:36.40
But as you get more
accustomed to flexing the arms,
00:24:36.41\00:24:39.86
you'll be able to get a
really good effect on it.
00:24:39.87\00:24:42.30
I know I feel this one
real well every time I do it.
00:24:42.31\00:24:46.91
And we're gonna do eight more.
00:24:46.92\00:24:48.64
That's one, and two,
00:24:48.65\00:24:52.58
and three, and four,
00:24:52.59\00:24:57.15
and five, and six.
00:24:57.16\00:24:59.87
Two more. Seven.
00:24:59.88\00:25:01.88
Last one, and eight.
00:25:01.89\00:25:03.98
Good, shake the arms
out and relax a little bit.
00:25:03.99\00:25:08.51
Okay, get a couple
of nice breaths of air.
00:25:08.52\00:25:11.23
Breathe in through the
nose, out through the mouth.
00:25:11.24\00:25:13.54
Again, and out through
the mouth, one more time.
00:25:13.55\00:25:18.25
And good. Okay, now
we're gonna do some triceps.
00:25:20.01\00:25:23.67
Now we're gonna take one hand
00:25:23.68\00:25:25.33
and block the other.
00:25:25.34\00:25:27.10
Now we're gonna push down,
00:25:27.11\00:25:28.57
and back up. Push down and up.
00:25:28.58\00:25:32.67
Good. We're gonna do 20 of them.
00:25:32.68\00:25:35.32
Focus on going both directions,
00:25:35.33\00:25:37.01
push down, give
yourself resistance back.
00:25:37.02\00:25:40.76
Seven, eight, nine, ten.
00:25:40.77\00:25:47.66
Good, 11, 12, 13,
00:25:47.67\00:25:54.12
14, 15, 16, 17,
00:25:54.13\00:26:00.16
and three more,
18, 19, last one, 20.
00:26:00.17\00:26:04.94
Good. Switch it
over, press down and back.
00:26:04.95\00:26:10.26
Concentrate on
what you're doing.
00:26:10.27\00:26:11.75
Feel those triceps working.
00:26:11.76\00:26:14.16
So work that area
that especially for ladies
00:26:14.17\00:26:16.99
who get concerned
about that grandma way
00:26:17.00\00:26:19.51
bye, bye flab that
keeps waving after they stop.
00:26:19.52\00:26:22.34
This is a good
exercise for that.
00:26:22.35\00:26:23.85
Good. You got 10 more to go.
00:26:27.76\00:26:30.92
Focus on what you're doing.
00:26:30.93\00:26:31.90
One, and two and three,
00:26:31.91\00:26:35.82
and four, five,
00:26:35.83\00:26:39.43
six, seven, eight.
00:26:39.44\00:26:43.07
Two more. Nine and ten.
00:26:43.08\00:26:45.92
Good, shake them out.
00:26:45.93\00:26:48.02
Okay, let's just cool down
00:26:48.03\00:26:49.49
a little bit by
doing some trunk rotation.
00:26:49.50\00:26:53.02
Take a nice stretch as we do it.
00:26:53.03\00:26:54.49
We don't want to
bounce on this one,
00:26:58.93\00:27:01.95
just doing it for the
external oblique muscles,
00:27:01.96\00:27:04.23
the longest sides,
00:27:04.24\00:27:06.62
and also for the
flexibility purpose of it.
00:27:06.63\00:27:10.02
Okay, 10 more each way.
00:27:10.03\00:27:11.46
There is one, and two,
00:27:11.47\00:27:16.60
and three, almost done,
00:27:16.61\00:27:18.81
and four, five,
00:27:18.82\00:27:24.34
six, seven, and eight.
00:27:24.35\00:27:29.70
Two more. Nine and ten.
00:27:29.71\00:27:34.31
Good, thanks a lot.
00:27:34.32\00:27:35.29
Have your knee pain diagnosed.
00:27:37.19\00:27:38.74
So you know exactly
what you're dealing with.
00:27:38.75\00:27:40.09
Then get into
good exercise program.
00:27:40.10\00:27:41.87
See your trainer if you
need to, but do something.
00:27:41.88\00:27:44.44
And do it for the right reason.
00:27:44.45\00:27:45.99
Philippians 4:13
says "I can do all things
00:27:46.00\00:27:48.16
through Christ
who strengthens me."
00:27:48.17\00:27:49.64
God bless. We'll
see you next time.
00:27:49.65\00:27:51.26