The following program
is designed to demonstrate
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simple workouts that you can use
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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 tuned for Body and Spirit.
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Today we're gonna
talk about hip pain.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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And welcome to Body and Spirit.
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Today we're gonna be
talking about hip pain.
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I've seen a lot of people
go through this type of tragedy
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where they have
trouble even walking.
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I remember a woman
who came out to our center
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and she was in a
position where she was looking
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to have hip replacement surgery.
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And she didn't know what
to do and her doctor said,
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well, it might be
beneficial for you to go out
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there and just see
if you can get stronger,
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it will help you
recover from the surgery faster.
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Well she came out for
just a couple of weeks,
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worked on a regular
basis and when she went back
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to see her doctor, the doctor
had some very good news for her.
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You no longer
need the hip surgery,
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you've gotten strong enough
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that you can
stabilize your hip now.
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So when people are
battling with hip pain,
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they really don't realize
that there is hope for them
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as long as they
still have the movement.
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So, today we're
gonna talk about that
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and show you some
things you can do at home.
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So, today helping me out will
be Greg, so let's get started.
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Greg, while
you're out over there,
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you could go ahead
and get our towels for us.
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We'll get the
show on the road here.
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Today we've added
another feature to our program,
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another very expensive piece
of exercise equipment here.
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Chairs. Often times
when we do out program,
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we're assuming everybody
can stand up and move around
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and do the things we do
but often times they can't.
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So today's program
we're going to do everything
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sitting down there.
Greg, how does that sound?
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Sounds good. It sounds
just fine to you, okay?
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So we're gonna make
ourselves comfortable here
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and now while we
are sitting down,
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we can still do the things
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that we have
been doing all along.
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So we're gonna
start, Greg, by just,
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we're just gonna
warm ourselves up
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a little bit here
with our arm circles.
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And we're just
assuming that the person
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isn't gonna be able to
really stand up very well.
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Even if somebody is
sitting in a wheel chair,
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they can do these exercises.
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Okay, let's go
the other way now.
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We have to
coordinate our sequences,
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we don't hit each other.
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Okay, now let's take our towel
and we're gonna bring it back
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to our chest and push out.
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We're simulating a
bench press type motion here.
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And keep pressing out.
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Okay, we're
going to do ten more.
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Good. You want try
feel the chest contract
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when we get to
the extension point
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and draw the
scapula back as we push out.
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Let's do about three more here.
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Okay, now we're gonna bring
it towards your upper chest
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and we're gonna push up
just a little bit at an angle,
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not in front of us.
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This will be
simulating an inclined press.
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Let's do two more.
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Okay, let's slow
down, relax for a moment.
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Now, we're gonna
squeeze the hands together.
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Push hard. Just going to
do a static contraction here.
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And now let's move the
hands out away from us.
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Keep the pressure on,
hold it tight out there.
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Okay, let's draw
it back in towards us.
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Put it up in a little prayer
type position and push hard.
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Push hard at the whole
hand, dominate the palm area.
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Once again the harder you push,
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the more you get out of it.
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Okay, relax. Okay,
sitting from the side here,
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we're gonna just raise our
arms up at the side, back down.
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We're now focusing
on the shoulder area,
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on the trapezius, which
is the muscles coming off
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the neck on each side.
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Okay, now let's go to the front.
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Now working at frontal
aspect of the shoulders.
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Okay, now what we're going to do
is put a little variation to it.
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We're gonna alternate it.
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Just make it come up and down.
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This can also be
done with dumbbells,
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somebody wants to add
more resistance to it.
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This won't be
as high and intense
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as some of the
workouts we've done.
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But once again, we're assuming
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that the person doing it is
having trouble getting around
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or has hip pain or
might even be restricted
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to a wheel chair.
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Okay, let's go
out to side again.
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By using dumbbells,
we get a good effect
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on this regardless of a
person's strength level.
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Okay, let's just hold that.
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Okay, we're going to trying
to hold that for 30 seconds,
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Greg, as we try and
get a little stimulus
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with the shoulders on this.
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The static hold is simply
a means of totally fatiguing
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the muscle fibers, in this case,
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we're trying to
fatigue the fast twitch fibers,
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which are the strongest fibers
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but also need the
most time to rest.
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Often times, people
think that they need to do
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lots of different sets,
in order to get an effect
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on their
training, really they don't.
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They simply train hard
and doing what they do,
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just three times a
week for 20 minutes,
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is all they need to do
as far as strength trainer.
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It's all I do nowadays, I
used to do seven days a week,
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four hours a day. Now
it's down to about three times
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a week for 20 minutes,
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and maintain a
high level of strength.
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Okay, I think we're
just got done, Greg,
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how's it feeling there? Okay,
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all right, let's
go in for a down.
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Okay, let's put,
bring the arm across
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and let's stretch the shoulder.
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Okay, now switch
to the other side.
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We want a nice steady stretch,
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don't want to bounce into it.
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Oh, you don't
want to feel yourself
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going into discomfort,
you just want to have a nice,
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steady feel in that stretch.
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Okay, let's take our towel.
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Move over the head.
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We're gonna bring
it down to the side,
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and a reverse over.
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See which way you're going.
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Okay, go a just a
little slower, Greg.
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Now this exercise, we're working
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on the Latissmus Dorsi area.
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So we should feel
it stretching through
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there each time we
pull down Latissmus Dorsi.
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Like the big
muscles going down the side
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from under the
armpit, down below the ribs.
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We want to give
ourselves resistance both ways
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as we pull hard on the towel.
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Okay, let's go ten more.
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There's one, and two and three,
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focus on Latissmus Dorsi,
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probably feeling the--
shoulders a little bit too.
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Six, seven, three more times,
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eight, nine, last one
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and ten. Good.
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Okay, let's take an
arm up over the head
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and we're gonna stretch
the Latissmus Dorsi out.
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Okay, reverse the other side.
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Okay, and relax.
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Okay, now what we're
gonna do is we're gonna imagine
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we have dumbbells in our hands,
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we're gonna turn
our hands palms up,
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we're just gonna
curl our arms up and down.
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Now by doing this,
we're not using any weights,
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so one might assume
that it's really simple.
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But if you do it
properly and you really focus
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on what you're doing, you
can still make the arms work
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even though you're
not using any weights.
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You can still flex your
arms hard, just squeeze up.
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So basically you're creating
the resistance for yourself,
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you're acting like there's
still weights in your hands
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and you're doing curls.
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So, you're flexing the
biceps each time you curl up.
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And as we curl
up, we wanna turn our,
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turn out hand out a little bit
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which is called supination.
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So now as we're
trying to touch our pinky
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to our shoulder if our
arm would go up that high.
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Okay, let's go
from that position
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to the up position now.
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And reach out and squeeze down.
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We're going to get a
good reach out on that
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and a good contraction
as we flex the arms down.
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Let's do two more. Good.
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Okay. We need our towels again,
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we can do our triceps exercise
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from the seated
position, we're gonna pull down
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and press back up, extending
the arm all the way up.
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Okay, let's do three more.
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And one more time.
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Okay, switch the other side.
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Let's go five more here.
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There's one, two three, four,
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last one coming up five, good.
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Okay, now for those
who are just using a chair,
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we can do a modification
of our triceps exercise,
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you can go ahead and put your
towel down. If you're obviously
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in a wheel chair, you
won't be able to do this.
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But we can come off the chair
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and low
ourselves down and push up.
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These are called bench steps.
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This is a little
more advanced exercise,
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but an excellent one
for the triceps area.
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Okay, let's do
five more and two more.
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Okay, good. Also you can
do those with bent knees,
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why don't you do
a few more of those.
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Greg can down them
with the bent knee.
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Bring it more to
a 90 degree bend.
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Okay, now when you do
the dip you can actually
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assist yourself with the legs,
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to make it a little bit easier.
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Okay, good. Now the reason
why I arranged these chairs,
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if you're just tuning in,
as we're dealing with people
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who might have hip problems.
00:12:35.02\00:12:36.55
So we're gonna start
focusing on that now.
00:12:36.56\00:12:39.13
And we're gonna start by
just putting our legs out
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straight and contracting
the muscles and the legs,
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as bestwe can. We're
gonna spread the legs apart now.
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Come back in.
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Any time we deal with hip pain,
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there are lots of
muscles we need to focus on.
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Most hip pain is
either gonna be caused
00:13:03.55\00:13:05.66
from an arthritic type condition
00:13:05.67\00:13:08.86
or it's gonna be caused from
an osteopathic type condition,
00:13:08.87\00:13:13.62
or it can be from an injury.
00:13:13.63\00:13:15.75
Or it could be some
connective tissue problems.
00:13:15.76\00:13:20.55
Regardless of
what the root cause is,
00:13:20.56\00:13:23.70
often times hip
pain is merely caused
00:13:23.71\00:13:26.34
from lack of movement,
weakness of the muscles,
00:13:26.35\00:13:31.15
and improper circulation.
00:13:31.16\00:13:34.35
Okay, we start back with
our feet apart a little bit,
00:13:34.36\00:13:37.75
now we're just gonna turn
the toes in and turn them out.
00:13:37.76\00:13:40.64
There are rotators in the hip.
00:13:44.37\00:13:46.08
That's what called the
six deep lateral rotators
00:13:46.09\00:13:48.84
of the hip and
they're all underneath
00:13:48.85\00:13:52.71
the gluteus maximus muscle.
00:13:52.72\00:13:55.68
But all very
important for hip stabilizing,
00:13:55.69\00:13:58.81
there are muscles
specifically just designed
00:13:58.84\00:14:00.63
to hold your hip
in a proper area.
00:14:00.64\00:14:02.15
So we're just trying to
focus on those areas right now.
00:14:05.47\00:14:07.92
Okay. Let's do five more here.
00:14:11.15\00:14:14.37
There's one, two,
three, four, five, good.
00:14:14.38\00:14:22.20
okay, now for
those who maybe at home,
00:14:22.21\00:14:28.19
they may have in
their stuck in a chair,
00:14:28.20\00:14:30.50
they may have trouble doing an
exercise where they can actually
00:14:30.51\00:14:33.32
get a good
isolation of the abductors.
00:14:33.33\00:14:36.58
Greg, what I want you do is,
00:14:36.59\00:14:37.99
I want you to land
your side right here,
00:14:38.00\00:14:39.50
and I'll stay in the chair.
00:14:39.51\00:14:40.68
Okay, what we're gonna do is--
we're trying to assimilation
00:14:44.63\00:14:47.77
of an abduction or what it
is kind of raise the leg up,
00:14:47.78\00:14:50.84
you will be able to
get more of a direct effect
00:14:50.85\00:14:53.20
because you are on the floor.
00:14:53.21\00:14:55.87
If you are stuck
in a wheel chair,
00:14:55.88\00:14:59.99
you are not able to get up
00:15:00.00\00:15:02.37
so was we will
00:15:02.38\00:15:04.61
I make, Greg do the harder part.
00:15:04.62\00:15:07.84
I feel like Marlin
Perkins on the Mutual of Omaha,
00:15:07.85\00:15:11.13
"I'll stay in the
truck while Jim goes out
00:15:11.14\00:15:13.12
there and wrestles
that deadly alligator.
00:15:13.13\00:15:15.35
Okay, switch over
to the other side.
00:15:23.00\00:15:24.57
We're gonna raise
the leg out to the side
00:15:27.21\00:15:30.11
and feel a stimulus in the hip.
00:15:30.12\00:15:32.10
Okay, let's do two more.
00:15:44.31\00:15:49.64
What we're gonna do, Greg,
00:15:49.65\00:15:50.72
is we're gonna go and--
turn back towards me again.
00:15:50.73\00:15:53.21
We're gonna assume
the person can get out,
00:15:53.22\00:15:55.94
it's a little bit more
difficult to do the abductor
00:15:55.95\00:15:58.01
on this but I want you
to bring your left leg out,
00:15:58.02\00:16:01.17
that's your right leg,
oh I am sorry, you're--
00:16:01.18\00:16:05.19
Okay, there you go.
00:16:05.20\00:16:06.63
Okay, now raise your leg up.
00:16:06.64\00:16:09.10
Good and back down, raise up.
00:16:09.11\00:16:12.85
You're going to be limited
on your range of motion there.
00:16:12.86\00:16:15.35
Okay, we're
going to bring it up.
00:16:15.36\00:16:17.22
So at least we can
get some contraction
00:16:17.23\00:16:19.17
of the abductor area
there. keep you this way.
00:16:19.18\00:16:20.78
There are lots of
different exercises
00:16:26.87\00:16:28.73
people can do, for the body.
00:16:28.74\00:16:32.68
What I found in my career
00:16:32.69\00:16:34.32
there are no magical exercises.
00:16:34.33\00:16:36.48
They all work together
for the good of the whole.
00:16:36.49\00:16:39.89
Somebody may come up
with the latest playing
00:16:39.90\00:16:43.01
an exercise has gonna through
a metamorphosis of exercise.
00:16:43.02\00:16:46.36
Over the years,
people obviously think
00:16:46.37\00:16:48.36
that they should
be in great shape
00:16:48.37\00:16:50.30
and often times they're not.
00:16:50.31\00:16:51.98
Okay, switch around.
00:16:51.99\00:16:53.64
I remember when the
dancer exercise craze came out,
00:16:53.65\00:16:58.48
and people started jumping
around to the latest music
00:16:58.49\00:17:02.29
and parades of tights
and we had a lot of problems
00:17:02.30\00:17:05.27
with joint pains back then,
because when we were bouncing
00:17:05.28\00:17:07.55
on hard surfaces and
hip pain was very common.
00:17:07.56\00:17:12.26
Knee pain, so they
went to the step aerobics
00:17:12.27\00:17:15.76
and over the course of time,
00:17:15.77\00:17:16.93
they start
bringing in exercise bands
00:17:16.94\00:17:19.50
so they can do
the upper body along
00:17:19.51\00:17:20.75
with the lower body and--
then they started coming up
00:17:20.76\00:17:23.47
with cycling or spinning classes
00:17:23.48\00:17:25.43
and now we have
the latest and greatest
00:17:25.44\00:17:27.29
which is called a
tybo, now you learn
00:17:27.30\00:17:29.56
how to kick
you're friends same time.
00:17:29.57\00:17:32.64
Body minder exercise
and there is no magic
00:17:32.65\00:17:36.42
exercise it all
works together for the good
00:17:36.43\00:17:39.04
of what we're
trying to accomplish.
00:17:39.05\00:17:40.13
Okay, good. Come, Greg,
get back in the chair now.
00:17:40.14\00:17:42.29
Now because our
chairs are a little bit low,
00:17:44.92\00:17:47.29
we're gonna have to
do a modification here,
00:17:47.30\00:17:48.67
so I want you to brace a leg.
00:17:48.68\00:17:50.01
We're just gonna do an
extension in a leg curl.
00:17:50.02\00:17:53.64
So you're gonna
stimulate going out
00:17:53.65\00:17:55.26
and pulling pulling back,
similar to what we have done
00:17:55.27\00:17:56.99
with the bicep, mix up
now, we are focusing on the leg,
00:17:57.00\00:18:02.48
trying to all the way up and
curl back so we're simulating
00:18:02.49\00:18:05.62
the leg
extension and the leg curl.
00:18:05.63\00:18:08.57
Good, bring that
leg all the way out.
00:18:14.68\00:18:18.96
Okay, we're gonna
do it five more times.
00:18:18.97\00:18:21.16
Three more. Last one. Good job.
00:18:24.71\00:18:31.05
Okay, switch over.
Again, on this exercise,
00:18:31.06\00:18:37.80
this is one where you're going
00:18:37.81\00:18:38.82
to dictate how hard to go.
00:18:38.83\00:18:41.61
if you feel strong you
can go ahead and contract
00:18:41.62\00:18:44.94
the muscles hard each way
as you focus on flexing them.
00:18:44.95\00:18:49.32
If range of motion is difficult,
00:18:49.33\00:18:51.33
simply doing this would
be very beneficial for you,
00:18:51.34\00:18:53.88
because we start stimulating
oxygenated blood to the area.
00:18:53.89\00:18:57.07
I've seen people a
long time with injuries,
00:18:57.08\00:19:01.84
then they simply would
start getting better foods
00:19:01.85\00:19:03.57
if they start some movement.
00:19:03.58\00:19:07.07
People have
things like tennis elbow,
00:19:07.08\00:19:09.46
we will have it for a
long time and you get them
00:19:09.47\00:19:11.47
in a simple exercise
routine and pretty soon
00:19:11.48\00:19:13.74
their tennis
elbows is totally gone
00:19:13.75\00:19:15.83
and tennis elbow is simply.
00:19:15.84\00:19:17.53
Okay, that's
good, an inflammation
00:19:17.54\00:19:19.54
in the common extensor
tendon in the forearm cause
00:19:19.55\00:19:24.42
often times from
play a game like tennis.
00:19:24.43\00:19:27.15
But also just by doing things
00:19:27.16\00:19:29.85
that the body is use
to you're even typing,
00:19:29.86\00:19:31.90
it will start to
get some information
00:19:31.91\00:19:33.43
that common extensor
tendon and if they simply start
00:19:33.44\00:19:36.25
the exercise area, they
bring the oxygenated blood
00:19:36.26\00:19:38.47
to the area took ways and they
started getting more healthy
00:19:38.48\00:19:41.80
So the same thing
with the hip or any joint
00:19:41.81\00:19:44.33
we are dealing
with as we exercise
00:19:44.34\00:19:46.19
we are gonna be
bring oxygenated blood
00:19:46.20\00:19:47.54
to that area taken
the waste by product out,
00:19:47.55\00:19:49.69
and we're gonna
enhance the health process.
00:19:49.70\00:19:51.81
Okay, now we're gonna do
another modification of legs.
00:19:51.82\00:19:54.22
We're just gonna put one leg
out and we're gonna raise it up
00:19:54.23\00:19:57.65
in a straight position,
00:19:57.66\00:20:00.72
we're gonna try
and do that 20 times.
00:20:00.73\00:20:06.65
This is an excellent
one for the quadriceps,
00:20:06.66\00:20:09.99
although we are gonna
fill this a little bit
00:20:10.00\00:20:11.32
in the hip flexors as well.
00:20:11.33\00:20:13.23
Let's go, three more.
00:20:18.45\00:20:22.09
Okay, now bend
the knee slightly,
00:20:22.10\00:20:23.73
and let's do some more.
00:20:23.74\00:20:25.70
Keep the knee the
same bend the whole time.
00:20:25.71\00:20:27.85
And you should start
feeling an ache in your thighs.
00:20:34.10\00:20:35.66
You are feeling
that, that's good.
00:20:35.67\00:20:37.25
You know I'm feeling it.
00:20:37.26\00:20:39.71
But my leg's heavier.
00:20:42.94\00:20:44.20
Do you wanna
lift mine for a while?
00:20:44.21\00:20:45.75
Okay, good. Okay. One thing
that people often times find,
00:20:51.93\00:20:56.96
we're switched over
to the other leg now.
00:20:56.97\00:20:58.72
Starting to do the
straight leg raise.
00:20:58.73\00:21:00.52
They find that
even with a program
00:21:00.53\00:21:03.66
where there is no weights
at all, I know you found this,
00:21:03.67\00:21:06.33
Greg, in the time that you've
been working with me that.
00:21:06.34\00:21:08.16
That you can get a
pretty good workout
00:21:08.17\00:21:09.41
without any weights, can't you?
00:21:09.42\00:21:10.82
Okay, let's go ten more.
00:21:15.36\00:21:19.18
In fact, Greg was
telling me he was thankful
00:21:19.19\00:21:20.99
he's involved
with the show, 'cause
00:21:21.00\00:21:22.52
it's getting me motivated
to get back into shape,
00:21:22.53\00:21:24.37
but it doesn't look like
you're really out of shape.
00:21:24.38\00:21:26.28
Okay, let's do the slight
bend of the knee now, okay.
00:21:30.86\00:21:33.43
Let's try and do 20 more.
00:21:33.44\00:21:34.93
This is an
excellent one for people
00:21:40.48\00:21:43.09
who have knee problems as well.
00:21:43.10\00:21:45.56
What we're trying to do is
we're just trying to focus on
00:21:45.57\00:21:47.18
strengthening
the area of the hip.
00:21:47.19\00:21:50.52
Once again
we've talk before that
00:21:50.53\00:21:51.87
everything works together.
00:21:51.88\00:21:53.70
So, obviously if the--
quadriceps and the hamstrings
00:21:53.71\00:21:56.36
are strong that's
gonna help the hips as well.
00:21:56.37\00:22:00.03
Okay, good. Now,
it's a little difficult
00:22:00.04\00:22:02.41
for people to stretch
their quadriceps and so forth
00:22:02.42\00:22:05.93
when they're sitting in a chair
00:22:05.94\00:22:07.56
or if they're stuck in a--
wheelchair, but we still can.
00:22:07.57\00:22:09.56
So, we're gonna come
up and we're gonna pull,
00:22:09.57\00:22:12.05
we're gonna try and pull
the knee or pull the leg in,
00:22:12.06\00:22:14.78
don't let the knee up,
00:22:14.79\00:22:15.84
and you still should
at least feel a little bit
00:22:15.85\00:22:18.19
in the quadriceps area.
00:22:18.20\00:22:19.54
Okay, let's
switch to the other side.
00:22:22.53\00:22:25.08
And try and feel that
stretch in that quadriceps area
00:22:28.12\00:22:30.80
as we pull that leg in.
00:22:30.81\00:22:33.30
Pull it for about
five more seconds.
00:22:33.31\00:22:39.19
Okay. Let's bring
the other leg up again,
00:22:39.20\00:22:42.33
but this time we're gonna
put the hands behind the knee,
00:22:42.34\00:22:45.81
and pull up towards
us, so we feel the stretch
00:22:45.82\00:22:48.69
in the gluteus and
the hamstring area.
00:22:48.70\00:22:52.59
Okay, we're gonna hold
that for about 10 to 15 seconds.
00:22:52.60\00:22:57.87
Okay. Let's
switch to the other side.
00:22:57.88\00:22:59.06
Try and feel that stretch area.
00:23:05.66\00:23:10.49
Three more seconds. Okay.
00:23:10.50\00:23:16.26
We're gonna do a modification
00:23:16.27\00:23:17.47
of our leg press with a towel.
00:23:17.48\00:23:20.79
Greg, we're gonna
have to grab the corners
00:23:20.80\00:23:22.42
would give us a
little more room here?
00:23:22.43\00:23:23.88
These towels are
actually a little short
00:23:23.89\00:23:25.76
for what we wanna do,
but we'll make them work.
00:23:25.77\00:23:27.72
We're just gonna put
it under our foot here,
00:23:27.73\00:23:31.15
so we can use it as a resistance
00:23:31.16\00:23:33.48
as we push our leg
out and draw it back in.
00:23:33.49\00:23:37.39
So, we're giving
ourselves some manual
00:23:37.40\00:23:38.92
resistance for a
leg press effect.
00:23:38.93\00:23:41.67
So, for those who
have restricted movement,
00:23:43.93\00:23:45.99
this will be
very helpful for you.
00:23:46.00\00:23:49.93
Especially at the bottom,
00:23:49.94\00:23:51.10
where you can
feel it get a good,
00:23:51.11\00:23:52.14
excuse me, get a good
stretch in the back of the leg
00:23:52.15\00:23:56.62
as you extend the leg out.
00:23:56.63\00:23:57.89
Let's do five more, Greg.
00:24:03.69\00:24:05.41
This will be
excellent for helping strengthen
00:24:10.71\00:24:13.29
the area around the knee.
00:24:13.30\00:24:15.50
Okay, let's
switch the other leg.
00:24:18.53\00:24:22.44
A little longer
towel though would give us
00:24:22.45\00:24:24.98
just a little better effect,
wouldn't have to stretch out
00:24:24.99\00:24:28.87
onto it quite so much.
00:24:28.88\00:24:30.03
Greg, let's go and do five more.
00:24:36.80\00:24:38.48
You wanna focus on
pulling back as well,
00:24:38.51\00:24:44.10
when you're doing this.
00:24:44.11\00:24:48.12
Two more times. Okay, good.
00:24:48.13\00:24:53.63
Okay, you go ahead and
rid of the towels there.
00:24:55.58\00:24:59.15
Now, we're gonna do is
some abdominal training.
00:25:01.38\00:25:03.71
And even though we might
be in a chair and somebody
00:25:03.72\00:25:07.19
might be confined to a chair,
00:25:07.20\00:25:08.85
but we can still
get an abdominal crunch
00:25:08.86\00:25:10.94
by just sitting in this
position and coming back.
00:25:10.95\00:25:15.75
We had a young man
come to our program
00:25:15.76\00:25:18.10
who had spina bifida.
00:25:18.11\00:25:19.57
There's no way he was
gonna be ever gonna be able
00:25:19.58\00:25:22.40
to get up, but he was determined
00:25:22.41\00:25:23.86
to do as many
exercises as he could.
00:25:23.87\00:25:26.73
And this young man
was a great inspiration
00:25:26.74\00:25:29.32
to all the
guests that were there,
00:25:29.33\00:25:31.14
as they saw him
continue to workout regardless
00:25:31.17\00:25:33.99
of his handicap there.
00:25:34.00\00:25:37.24
And even today he still continue
00:25:37.25\00:25:40.61
with his exercise program
00:25:40.62\00:25:41.82
and staying helping
him to stay fit and strong
00:25:41.83\00:25:43.93
and he found a
new way of life form,
00:25:43.94\00:25:46.47
so for his self-esteem.
00:25:46.48\00:25:50.27
And you'd notice both, Greg
00:25:50.28\00:25:52.16
and I are touching our
abdominal walls, we do this,
00:25:52.17\00:25:54.39
often times when you touch
a muscle you can actually feel
00:25:54.40\00:25:57.38
the contraction even more.
00:25:57.39\00:26:00.09
So, even you might be
sitting in a chair at work
00:26:00.10\00:26:02.93
or wherever you might be,
00:26:02.94\00:26:05.53
and you can still if
you're feeling a lot of tension,
00:26:05.54\00:26:08.13
you can do some exercise,
00:26:08.14\00:26:09.47
contracting the abdominal walls
00:26:09.48\00:26:11.14
is an excellent
way of doing that.
00:26:11.15\00:26:14.06
Something a simple as that.
00:26:14.07\00:26:15.29
And also you wanna
remember that we wanna exhale
00:26:15.30\00:26:17.75
on the way
forward and try and blow
00:26:17.76\00:26:20.18
the abdominal muscles in.
00:26:20.19\00:26:22.70
So, we're pushing
out, we don't want
00:26:22.71\00:26:24.33
an expansion of
the abdominal wall
00:26:24.34\00:26:25.60
we simply want it to contract.
00:26:25.61\00:26:30.23
Okay. Greg, let's go
ahead and see if we can turn.
00:26:30.24\00:26:33.22
You can use the
chair to help to give
00:26:33.23\00:26:35.77
you a little extra turn.
00:26:35.78\00:26:37.51
Okay. Let's go the--
other way, and turn again.
00:26:39.03\00:26:44.77
And one more time, turn.
00:26:48.61\00:26:50.46
Okay, yeah, Thanks a lot, Greg.
00:26:53.24\00:26:56.52
We find people that have
problems with their hips,
00:26:58.35\00:27:01.69
but they don't realize
00:27:01.70\00:27:03.09
there is something
they can do about that.
00:27:03.10\00:27:05.05
We know in the Bible that Jesus
00:27:05.06\00:27:06.36
says in several occasions,
00:27:06.37\00:27:08.47
"Get up, take up
your bed and walk."
00:27:08.48\00:27:10.29
So, we know that
the Lord wants us
00:27:10.30\00:27:11.51
to get up and move again.
00:27:11.52\00:27:12.91
He doesn't want us
confined to a situation
00:27:12.92\00:27:15.39
where we're not
gonna be able to do things.
00:27:15.40\00:27:17.47
I've seen people that have
become dependent upon a cane,
00:27:17.48\00:27:22.08
and once they get rid of cane
they realize that they can do
00:27:22.09\00:27:24.71
just fine without it.
00:27:24.72\00:27:26.06
I've also seen people that
are confined to wheelchairs
00:27:26.07\00:27:28.66
that are able to get up
out of those wheelchairs
00:27:28.67\00:27:30.88
because they now start
doing regular exercise program.
00:27:30.89\00:27:33.57
I've seen amazing things happen.
00:27:33.58\00:27:35.57
And God has promised
us that if we do things
00:27:35.58\00:27:37.85
and follow His way,
the miracles will happen.
00:27:37.86\00:27:40.43
And if we claim the promise
of Philippians 4:13 that,
00:27:40.44\00:27:43.80
we can do all things through
Christ who strengthen us.
00:27:43.81\00:27:46.16
We can indeed
expect great things.
00:27:46.17\00:27:48.28
God bless and
we'll see you next time.
00:27:48.29\00:27:50.11