Ever experienced knee pain?
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If you have, you definitely want
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to stay tuned to Body & Spirit.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health & Education Center.
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Welcome to Body & Spirit.
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Today, we're going to be
talking about knee problems.
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I've seen so much
of that in my career,
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people have trouble getting
around or you'll have people
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come into you all the
time saying, my knee hurts,
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and they want to know
why and where and how.
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So we're gonna talk about
a few different things today.
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We're gonna talk about
how we can correct that,
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but we'll also
identify what causes
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some of these
problems and what are the most
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common causes of knee problem.
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So this is going to be
a program that all people
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can benefit from,
whether they're very young
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and want to avoid knee
problems, or if your knees
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are already very
painful and you're wondering
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what you could
possibly do to get
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yourself up and going again.
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We'll be able to help you out.
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So if you're
ready, let's get started.
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Today, we're going to be
helped out by Greg and John.
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And we have our
chairs here again,
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but we're not going to
jump right into them yet.
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So don't get comfortable,
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we're going to still stand up.
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In fact, we're
going to just loosen up
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our shoulders, just
swing around a little bit.
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And then, we haven't
done push ups for a while,
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so we're going to do
a few of those today.
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We've been anxious to do that.
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Okay, and let's reverse
it and go the other way.
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Okay, good, now,
we have a chair here,
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so we're going
to do a modification
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of a push up as
if we had a wall.
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And Greg, we're just
gonna let you get on the floor.
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But what we're
going to do with you,
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John, is we're going to
have you do a modified push up.
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You're gonna do a
push up here and I'll block
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the chair, so
you don't flip over.
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Okay, just go ahead
and do some push ups.
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Now you can also use a wall
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and John's using the chair here
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which makes it quite
a bit easier for him.
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While Greg is just doing
straight forward push ups.
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Okay, Greg, go to your knees
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and do it as a
female style there.
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Now when people do
this type of push up,
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automatically they think
that what they need to do
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then is put their
hips way in the air.
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So, Greg, I want you to do that.
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Okay, like that,
now this is improper,
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you don't want to do that.
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You see how John's
line is nice and straight.
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Okay, Greg, go
back and do it properly.
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Now, you see his
back into a straight line.
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Okay, go back and do
regular push ups again.
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Now, they look a
little slower this time,
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Greg, than they did
the first time around.
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John, you're doing okay? Yeah.
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Okay, good, good.
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Well, that's
enough of that for you.
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You can get down
on the floor now.
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Aha! Okay, go ahead.
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Also, if your
push ups become easy,
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you can do them slower.
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Are you starting
to get tired, Greg?
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Okay, let's do 10 more.
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One, two, three. Oh oh!
They're both getting tired.
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Okay, that's
good. Okay. All right.
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Good
determination. Good, good, good.
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All right, let's go ahead
and stretch the chest back.
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You're tired already?
Okay, bring it across.
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And then back again
and bring it across.
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Good, okay, what
we're gonna do today is,
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we're just gonna --
we're going to bend over,
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we're going to draw
our elbows back like that
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and then trying
to flare our back out
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as we come forward.
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So we're flaring
out, and flaring out.
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Good. Okay, what we're
doing here is we're just pulling
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the elbows back, good,
and then we're going out.
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So you feel the
contraction here of the scapula,
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reach out, you feel it
stretching the lat area.
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Good. When you come back,
arch your back a little bit,
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so you squeeze the
shoulder blades and then
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when you go out,
you will flare. Good.
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So we get the
range of motion there
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and the stretch
of latissimus dorsi
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and you're
squeezing the major muscles
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between the
shoulder blades there,
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and reach way out and act like
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you're pulling something.
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Good. Then push the muscles out.
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Now we've
already discovered that
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just by flexing
muscles hard, we can get
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a good stimulation
and effect on the muscles,
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without even
having to use resistance.
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Many remember,
Charles Atlas back
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in the 40s and 50s,
who made a lot of money off
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of his concepts
of dynamic tension
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by just using
muscle against muscle.
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Most of his exercise
were just isometric in origin,
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well we do range
of motion on ours.
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Okay, good. Okay, let's
stretch the back out now.
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Okay, and switch it
and we're going to hold
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each stretch for
about 10-15 seconds.
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Okay, good. Okay, let's do
a little shoulder training.
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I want you guys go ahead
and sit in the chairs there.
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And I want you to bring your
hands up into this position.
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Okay I want you to
alternate pushing and arm up.
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Often times, it's good if
you work out with somebody
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and they can help you
with that, so for example,
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on this exercise, if
I'm working out with Greg
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and he's pushing, I
can actually give him some
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added resistance and
make it more difficult
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for him or of course, we
can use weights as we do this.
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Okay, keep that going.
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Okay, now go down to the side.
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Do some lateral
raises out to the side.
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Once again you can
help the other person out.
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I'm giving -- I
don't know is this
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helping you out, I'm not sure.
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We'll give him a little
resistance or once again
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we can use some dumbbells
to make them more difficult.
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Okay, just hold your
arms out to the side.
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We're going to hold that
contraction for 30 seconds.
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You should be able to feel that
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in the deltoid area
there, you might feel
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a little burning and
discomfort, that's okay.
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I don't want to get too intense.
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We do these static
holds because it really
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helps to accentuate
the effect especially after
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you've done a
range of motion workout.
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Now we hold that
static statically we get
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an even better overall
effect on the muscle area.
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Okay. We've got about
10 more seconds to go.
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Make sure you feel it there.
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Four, three,
two, one, good. Okay.
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Bring your arm across,
let's stretch the deltoids,
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and you should be
feeling it stretch
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very nicely onto this area.
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Okay, switch over.
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Okay, very good,
okay, from a seated position
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I want you to just
brace the palm of right hand
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on the front of your
wrist and curl up and try
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and give
yourself enough room that
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you can go down to a
full range of motion.
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This will give you little
variation, allow you to do
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the exercise in
a seated position.
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There are benefits
from doing exercises seated
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because it gives you a
stability of your low back.
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If you do an
exercise standing up,
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people can tend to
strain too much leaning back
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too much and they'll get hurt.
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In this case, when
you're sitting in a chair,
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it's very safe to go
ahead and do an exercise
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and actually put a
little effort into it.
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We're doing that here.
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Okay, let's go five more.
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It's important to
try and keep the palm up
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and even turn the
hand out a little bit
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as the biceps function
that actually curls the elbow,
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but also supinates
in terms of palm up.
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Okay, let's
switch to the other side.
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Okay, you wanna
brace, there you go.
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Once again, the harder you go,
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the more you're
gonna get out of this.
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You wanna push
down hard, give you
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some good
resistance on the way up.
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Good. You're really working,
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still should be able to feel it.
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Okay, let's go five more.
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And two more. Okay.
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Now we can focus
over here on John,
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I'm going to do
like a buddy type workout
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for the tricep
area, want you to just
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fold your hands like
this, John, put them up
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over your head,
okay, and you're gonna
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resist against me coming down.
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Okay, now back up
again, then back down.
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You can do this with
no resistance at all.
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I'm just showing what
you can do if you have
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somebody who will work with you
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and as I've
mentioned on several occasions,
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it's always good to
have a workout partner,
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if somebody's
working out with you,
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you can get even
better workout still.
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And it helps also
for accountability.
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Often times if somebody
doesn't feel like doing it,
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they have a workout
partner, that workout partner
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can help carry
them through a workout
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and then another
time the other person
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may not feel like it and
the same happens, vice versa.
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I found in life that
most of the time both partners
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don't come to the gym
feeling like they don't want
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to work out, usually
one of them is ready to go.
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And another thing,
of course, that I find
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is most people do workout
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they feel so much
better after that.
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Okay, we're going
to do three more, John.
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And one more
time, fight it hard,
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come over here and push it down.
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Good, good, good,
good, good, excellent.
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Okay. Did you feel that?
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Good, you wouldn't want to do
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much push ups now, would you?
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No. Okay.
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We're going to focus
now on knee problems.
00:12:26.93\00:12:30.35
Knee problems take on
lots of various dimensions.
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When somebody says,
they have a sore knee,
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the first
question I usually ask is,
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where does it hurt at?
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When you do have knee
pain, if you decide for
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where that's at, it
makes a big difference
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on how you would
attack the problem.
00:12:44.98\00:12:47.17
So I don't know if
we can get a focus over
00:12:47.18\00:12:49.50
here on Greg on the knee area.
00:12:49.51\00:12:51.13
In fact, why don't you stand up
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for a moment there, Greg.
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When we look at
the knee, is a way
00:12:54.96\00:12:56.85
we can zoom in
there a little bit.
00:12:56.86\00:12:58.85
The muscles of the quadriceps,
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the vastus medialis
and the vastus lateralis
00:13:04.48\00:13:07.89
are the main muscles
that sweep down into here
00:13:07.90\00:13:10.16
and then they cross
over in the patellar tendon.
00:13:10.17\00:13:13.53
and come down to
the patellar ligament
00:13:13.54\00:13:15.17
as it crosses over the joint.
00:13:15.18\00:13:17.07
So if somebody
comes to me and says,
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I have pain
right -- right in here,
00:13:19.89\00:13:24.01
on the side of the
knee, towards the center,
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then often times
that's a cartilage.
00:13:26.84\00:13:30.20
I gave lot of information
there or it feels like
00:13:30.21\00:13:32.95
it locks up on
them all of a sudden.
00:13:32.96\00:13:34.61
There's a semi-lunar
shape tissue in there,
00:13:34.62\00:13:37.25
the cartilage, and
if that gets inflamed,
00:13:37.26\00:13:40.18
it starts to cause problems.
00:13:40.19\00:13:41.45
If it is out
further on the outside,
00:13:41.46\00:13:43.49
then it's going to be a ligament
00:13:43.50\00:13:45.68
usually causing this pain.
00:13:45.69\00:13:47.72
Once again we're not
trying to diagnose anything,
00:13:47.73\00:13:50.77
we're simply
assessing some of the things
00:13:50.78\00:13:53.00
that might be going wrong here.
00:13:53.01\00:13:54.30
Sometimes people will
feel a swelling in the back
00:13:54.31\00:13:57.10
of their knee which
should be bursal sac
00:13:57.11\00:13:59.17
or some
inflammation in there and it's
00:13:59.18\00:14:01.57
the body's way of trying to get
00:14:01.58\00:14:02.85
the person to
restrict their movement.
00:14:02.86\00:14:04.60
Tendonitis is very common,
up into the top area here.
00:14:04.61\00:14:08.56
This patella tendon will
get sore, patellar ligament
00:14:08.57\00:14:11.77
can get sore, so
that's a very common problem
00:14:11.78\00:14:15.10
that people will
have at their knees.
00:14:15.11\00:14:16.50
One of the worst
things that we hear happening
00:14:16.51\00:14:20.43
is ACL problems,
anterior cruciate ligaments.
00:14:20.44\00:14:23.69
Sometimes you see a
football player or somebody
00:14:23.70\00:14:26.80
hits them from the
side, their knee goes out
00:14:26.81\00:14:29.30
or their leg goes out
at a very strange angle
00:14:29.31\00:14:31.20
and they tear those
ligaments under the knee cap
00:14:31.21\00:14:35.10
to cross to add
stability to the knee
00:14:35.11\00:14:37.70
and then they have to
go onto a surgical repair.
00:14:37.71\00:14:40.30
One of the common
things we hear about
00:14:40.31\00:14:42.76
is a condition
called chondromalacia,
00:14:42.77\00:14:44.80
which is simply a
roughness under the knee cap
00:14:44.81\00:14:47.94
caused by improper tracking
of the quadriceps muscles.
00:14:47.95\00:14:51.12
So when people talk
to me about knee problems
00:14:51.13\00:14:54.34
or say that they have the
roughness or a bad tracking
00:14:54.35\00:14:57.39
under the knee and
they really don't know
00:14:57.40\00:14:58.91
what that is, but
what I have them do is
00:14:58.92\00:15:00.67
tense their muscle hard
so put your leg out straight,
00:15:00.68\00:15:03.71
Greg, and flex the leg
hard and then what I do is
00:15:03.72\00:15:07.97
I assess the
medialis and the lateralis
00:15:07.98\00:15:11.46
of the quadriceps group and see
00:15:11.47\00:15:13.28
if one feels
dominant over the other.
00:15:13.29\00:15:15.25
Unfortunately,
often times you'll squeeze
00:15:15.26\00:15:17.19
in this area and you
don't feel anything, but mush.
00:15:17.20\00:15:20.85
It's not because they
don't have muscle there,
00:15:20.86\00:15:22.29
they're there, there's just,
00:15:22.30\00:15:23.34
there's no tone left to them.
00:15:23.35\00:15:24.58
So when you feel
down here, then you feel
00:15:24.59\00:15:26.38
absolutely nothing
except tissue, soft tissue,
00:15:26.39\00:15:31.76
emphasis on soft and they
really can contract anything.
00:15:31.77\00:15:35.52
That means there is no
stability coming down here.
00:15:35.53\00:15:38.34
Some of the top
athletes or body builders
00:15:38.35\00:15:41.36
or power lifters
or football players,
00:15:41.37\00:15:43.23
you'll see their
quadriceps come sweep down
00:15:43.24\00:15:45.51
and come way down into
their, towards their knee
00:15:45.52\00:15:48.34
and it just engulfs
the knee with muscle
00:15:48.35\00:15:50.50
and allow these
athletes to get here occurred
00:15:50.51\00:15:52.67
a lot of worse because they
00:15:52.68\00:15:53.99
did not have
that great stability.
00:15:54.00\00:15:55.59
Another thing we find is
if one side is more developed
00:15:55.60\00:15:59.00
than the other,
then the knee cap
00:15:59.01\00:16:00.99
is going to pull to that side.
00:16:01.00\00:16:03.37
So if the vastus
medialis is much larger
00:16:03.38\00:16:05.88
and the lateralis
isn't as well developed,
00:16:05.89\00:16:08.32
then it's going to
be pulling the knee cap
00:16:08.33\00:16:09.88
towards the center,
thus it's not gonna be
00:16:09.89\00:16:11.60
tracking properly,
and if we simply get them
00:16:11.61\00:16:14.00
doing an exercise routine
to try and emphasize that
00:16:14.01\00:16:17.74
other area, then we can
get some good effect to that.
00:16:17.75\00:16:21.22
So we're going to try
and act like we have got
00:16:21.23\00:16:24.02
some problems here
and trying to address it
00:16:24.03\00:16:26.99
from there with the
time that we have left.
00:16:27.00\00:16:28.82
So the first thing
we're going to do, Greg,
00:16:28.83\00:16:32.03
is we're going to
have you lay on the ground.
00:16:32.04\00:16:33.45
In fact, I'm
gonna go ahead and have
00:16:33.46\00:16:34.49
both of you guys do that.
00:16:34.50\00:16:36.24
Go ahead and lay
on the ground there.
00:16:36.25\00:16:37.63
And we're going to act
like you've got bad knees,
00:16:41.11\00:16:44.26
you're going to be
looking to go into surgery
00:16:44.27\00:16:46.35
or you're coming out of surgery,
00:16:46.36\00:16:47.90
you need to get
started on an exercise program.
00:16:47.91\00:16:49.59
So what I want you to
do is put one leg straight,
00:16:49.60\00:16:52.66
it's okay to keep
the other one bent.
00:16:52.67\00:16:54.01
Okay, now I just
want you to lower it down,
00:16:54.02\00:16:56.67
touches barely off the
floor and back up again.
00:16:56.68\00:17:01.39
Okay, keep going.
Okay, go a little bit faster.
00:17:01.40\00:17:07.15
I want you to do ten of those.
00:17:09.35\00:17:13.21
This is just a straight leg
raise and it's going to help
00:17:13.22\00:17:16.61
the connective tissue of
the knee to help stabilize that.
00:17:16.62\00:17:21.88
Okay, bend the
knee just slightly.
00:17:21.89\00:17:28.73
Okay, raise up and down.
00:17:28.74\00:17:30.14
Remember, the various
tissues that we're dealing
00:17:30.15\00:17:33.77
with are the
cartilage, which is the tissue
00:17:33.78\00:17:36.01
in between the joint to
add cushion and support.
00:17:36.02\00:17:39.15
And we're
dealing with ligaments,
00:17:39.16\00:17:40.55
which connect
bone to bone and then
00:17:40.56\00:17:42.75
we're dealing with
tendons, which are going to
00:17:42.76\00:17:44.61
connect the muscle to the bone.
00:17:44.62\00:17:46.47
Okay, bend it
just a little bit more.
00:17:46.48\00:17:48.34
Okay. Now, we're
going to keep the knee
00:17:48.35\00:17:50.15
the same bend the whole time.
00:17:50.16\00:17:52.11
You do the raise,
you're keeping the knee
00:17:52.12\00:17:53.89
the same bend the whole time,
00:17:53.90\00:17:54.98
just focusing on the raise.
00:17:54.99\00:17:58.09
Okay, you feeling that
on your thigh a little bit.
00:17:58.10\00:17:59.70
Okay, even those
are very simple exercise
00:17:59.71\00:18:02.77
people will feel this
in those areas and some
00:18:02.78\00:18:06.13
excellent way of
starting rehabilitation,
00:18:06.14\00:18:08.52
because we're not
extending the knee
00:18:08.53\00:18:10.15
at all we're simply
holding it in a static position
00:18:10.16\00:18:12.69
while we do the raising.
00:18:12.70\00:18:13.97
Okay, let's go the other leg.
00:18:13.98\00:18:15.92
Just make the leg
straight and go up and down,
00:18:15.93\00:18:18.96
keeping it nice and tight.
00:18:18.97\00:18:20.87
Good, good, it's
important to understand that,
00:18:22.56\00:18:28.11
let's say for
example both John and Greg
00:18:28.12\00:18:30.16
had just had their
right knees operated on
00:18:30.17\00:18:32.64
and so the right knee
was the first leg we did,
00:18:32.65\00:18:35.54
because that's the
one they so desperately
00:18:35.55\00:18:37.40
want to rehabilitate,
but even after they get done
00:18:37.41\00:18:40.06
with that, it's
important to still do the side
00:18:40.07\00:18:42.37
that has not been
operated on, just to keep
00:18:42.38\00:18:45.06
the balance as we go
through the exercise.
00:18:45.07\00:18:47.16
Okay, let's bend
the knee slightly.
00:18:47.17\00:18:48.93
People often times
neglect that, where especially
00:18:51.29\00:18:54.74
if they're looking to
try and get back to where
00:18:54.75\00:18:56.14
they have some
type of muscular balance
00:18:56.15\00:18:57.71
between their sides,
thus simply do the one area.
00:18:57.72\00:19:00.69
But it's important to
do the other area as well
00:19:00.70\00:19:03.20
to work on the balance
of the muscular strength.
00:19:03.21\00:19:06.36
As we do this particular
exercise, we're really
00:19:06.37\00:19:08.96
focusing on not
extending that knee out,
00:19:08.97\00:19:11.58
we're just keeping
it in a locked position,
00:19:11.59\00:19:13.57
and that's a very important
component to this exercise,
00:19:13.58\00:19:16.84
and it can be
difficult, the natural tendency
00:19:16.85\00:19:19.44
is to extend it, that's okay.
00:19:19.45\00:19:21.41
Now bent it just
a little bit more.
00:19:21.42\00:19:22.83
Okay, let's do ten more.
Good, good, keep it going.
00:19:22.84\00:19:28.71
Okay, two more. Okay, good.
00:19:33.64\00:19:37.26
Okay, let's go and
come back up to the feet.
00:19:37.27\00:19:39.27
Okay. One of the
exercises I have people do a lot
00:19:43.17\00:19:47.00
to also help in this
rehabilitative process
00:19:47.01\00:19:49.96
is called the wall sit,
now we're not close enough
00:19:49.97\00:19:52.99
to a wall to do
that, but I know you guys
00:19:53.00\00:19:55.18
can act like you're
sitting against the wall
00:19:55.19\00:19:56.82
and just do
without it, right, okay.
00:19:56.83\00:19:59.07
So what you're going to
do is you're just gonna,
00:19:59.08\00:20:01.02
you're gonna just
squat down and although
00:20:01.03\00:20:03.31
you're gonna have to be
bend forward just a little bit
00:20:03.32\00:20:04.92
because you're not going
to be in front of a wall.
00:20:04.93\00:20:06.61
I want you to just squat
down and hold your position.
00:20:06.62\00:20:09.61
Okay, remember, we're
going to still do it properly.
00:20:09.62\00:20:13.27
If you're on a wall,
then you're gonna be able
00:20:13.28\00:20:14.93
to sit back into
it, we cannot do that
00:20:14.94\00:20:17.39
because we can't counterbalance.
00:20:17.40\00:20:18.47
But I want you to go
down a little further, okay,
00:20:18.48\00:20:20.57
now if you're
just doing the rehab,
00:20:20.58\00:20:22.94
you might just go just a
little bit, go to that spot
00:20:22.95\00:20:26.11
where you're just
trying to feel a little bit,
00:20:26.12\00:20:27.56
but you don't want to go
into the discomfort spot.
00:20:27.57\00:20:29.92
Go down and static hold,
now, if you just looking for
00:20:29.93\00:20:33.46
preventative
measures, then you can go ahead
00:20:33.47\00:20:34.72
and squat down further,
just go ahead and get down,
00:20:34.73\00:20:37.43
down, down, down, okay,
okay and just hold it there.
00:20:37.44\00:20:40.93
Okay, get your -- there you go.
00:20:42.53\00:20:45.15
Why are you cheering here?
00:20:45.16\00:20:46.86
You wanna enjoy
every second of this.
00:20:46.87\00:20:49.09
And when you do a
wall sit, a minute is good.
00:20:49.10\00:20:53.97
We're not gonna do
that, cause you're not sitting
00:20:55.52\00:20:56.70
against the wall,
we'll keep track of you here,
00:20:56.71\00:20:59.58
let's go 10 more
seconds, it'll be okay there.
00:20:59.59\00:21:03.96
Now actually this is
fairly easy for them to do,
00:21:03.97\00:21:06.76
but we just did
some leg exercises
00:21:06.77\00:21:08.86
so it makes them more difficult.
00:21:08.87\00:21:10.61
Okay. Now, we got
three more seconds.
00:21:10.62\00:21:17.52
All right, now go and lay
face down on the floor there.
00:21:17.53\00:21:20.86
And I want you to
curl your legs up.
00:21:24.09\00:21:26.30
Good, and back down.
00:21:26.31\00:21:30.46
Okay, we can do
this in various ways.
00:21:30.47\00:21:33.87
If we have a
partner, you can use a towel
00:21:33.88\00:21:36.70
or you can just use it
manually and you can give
00:21:36.71\00:21:39.21
them some
resistance coming up and down.
00:21:39.22\00:21:41.44
What we're doing here
is we're simply giving
00:21:41.45\00:21:45.08
the antagonistic
muscles some work as well.
00:21:45.09\00:21:48.57
Remember, in a
joint, there's going to be
00:21:48.58\00:21:53.23
two sets of muscles involved,
00:21:53.24\00:21:54.97
there's going to be
the contracting muscles
00:21:54.98\00:21:56.49
and the
antagonistic muscles as well.
00:21:56.50\00:21:58.46
So in this case in
the knee, the quadriceps
00:21:58.47\00:22:02.84
extend the leg out,
they extend the knee,
00:22:02.85\00:22:05.46
the hamstrings flex the knees,
00:22:05.47\00:22:07.09
so we try and do both areas.
00:22:07.10\00:22:08.50
You can do a
little variation to this.
00:22:08.51\00:22:10.33
Let's alternate now, curl
one leg and then the other.
00:22:10.34\00:22:13.09
Okay, well one's going
down the other one's coming up.
00:22:13.10\00:22:17.22
And try to
contract your hamstrings
00:22:19.61\00:22:21.55
as you're doing the exercise.
00:22:21.56\00:22:23.45
Okay, keep it going.
Let's do about 10 more.
00:22:26.39\00:22:30.45
Okay, just a little bit
faster, John. Here we go.
00:22:30.46\00:22:37.40
You guys are losing
your synchronization here.
00:22:39.32\00:22:41.37
Okay, five more.
00:22:44.61\00:22:47.23
It's one, two,
00:22:47.24\00:22:51.00
three, four, and five.
00:22:51.01\00:22:56.83
Now while you
are in that position,
00:22:56.84\00:22:58.29
put both legs down on
the floor, now I want you to
00:22:58.30\00:23:01.34
raise one leg up,
keeping it straight,
00:23:01.35\00:23:03.52
okay and down, okay,
just go up and down that way.
00:23:03.53\00:23:07.16
Now this is also going
to work the hamstring area.
00:23:07.17\00:23:09.72
Let's just do one leg,
just stay on one leg, John.
00:23:09.73\00:23:12.98
This will also work
the hamstring area and also
00:23:15.45\00:23:17.73
bring the
gluteus maximus into play
00:23:17.74\00:23:19.61
as we contract up at the top.
00:23:19.62\00:23:21.82
Yes, keep it going.
00:23:25.28\00:23:29.47
Let's do 10
more, one, two, three,
00:23:29.48\00:23:35.64
four, five, good, six, seven,
00:23:35.65\00:23:43.60
eight, nine, and ten.
00:23:43.61\00:23:47.59
Okay, switch to the other side.
00:23:47.60\00:23:48.99
Again, I can
emphasize enough how important
00:23:52.54\00:23:54.92
is to try and keep both
sides equally strengthen up.
00:23:54.93\00:23:58.22
When you do an
exercise, it doesn't have
00:24:04.80\00:24:06.85
weight resistance, then
it makes even more of a key
00:24:06.86\00:24:10.73
for you to be able to
feel the muscle as you work.
00:24:10.74\00:24:13.51
And often times
when people do workout,
00:24:13.52\00:24:16.05
they tend to use too much
weight and they don't feel
00:24:16.06\00:24:18.88
the exercise properly
when they reduce the weight
00:24:18.89\00:24:21.02
and they can feel it
much more effectively.
00:24:21.03\00:24:23.33
Okay, ten more, there's two,
00:24:23.34\00:24:25.89
three, four, feel
that contraction each one,
00:24:25.90\00:24:30.28
five, six, seven, eight.
00:24:30.29\00:24:35.96
Two more, nine and ten.
00:24:35.97\00:24:39.13
While we're in the
position still we're going to
00:24:39.14\00:24:40.60
finish off the
contractions here.
00:24:40.61\00:24:41.97
We're going to put
the hands behind the back
00:24:41.98\00:24:43.62
and now we're going
to do some low back work.
00:24:43.63\00:24:45.76
Up and down.
00:24:45.77\00:24:48.10
The body all ties in
together so we're just
00:24:51.81\00:24:53.60
working our way
right up the line here
00:24:53.61\00:24:55.33
and the low back
will also help with
00:24:55.34\00:24:58.21
the stability of strength.
00:24:58.22\00:25:00.13
And let's do five more.
00:25:04.64\00:25:07.31
Three more.
00:25:10.16\00:25:11.94
Okay, now over on your backs.
00:25:13.98\00:25:17.94
Just go into
the crunch position.
00:25:17.95\00:25:21.05
Hands behind the neck.
00:25:21.06\00:25:22.50
Okay, let's do
some abdominal crunches.
00:25:22.51\00:25:24.52
Chin up as you come up, good,
00:25:26.66\00:25:30.05
focus on the abdominal wall.
00:25:30.06\00:25:31.91
John's wondering what
it feels like to have me
00:25:40.53\00:25:41.80
stand on his
abdomen, I can tell.
00:25:41.81\00:25:43.93
Okay, keep crunching it.
00:25:46.85\00:25:48.25
Focus on the
abdominal muscles each time
00:25:50.15\00:25:52.07
and you can also tip
your pelvis up a little bit
00:25:52.08\00:25:54.41
give even a little more of
an effect as you crunch up.
00:25:54.42\00:25:57.94
Okay, let's do ten more.
00:26:02.93\00:26:04.42
You notice as
they're doing this,
00:26:08.06\00:26:09.37
they're contracting abdomen in,
00:26:09.38\00:26:11.52
they're not pushing out at all,
00:26:11.53\00:26:12.72
it's so important to
breathe out and contract in.
00:26:12.73\00:26:15.87
That will
encourage the abdominal wall
00:26:15.88\00:26:17.58
to stay nice and flat we
don't want to protrude it.
00:26:17.59\00:26:20.12
Okay, good, up.
00:26:24.79\00:26:26.42
Okay, let's do
some trunk rotation.
00:26:29.82\00:26:31.60
Turn, I notice we don't
just bounce these around.
00:26:34.26\00:26:38.76
We simply constant
doing good stretch and turn.
00:26:38.77\00:26:42.76
One more time.
00:26:46.60\00:26:49.00
Okay, good.
Thanks a lot, fellows.
00:26:52.99\00:26:55.15
There's no magic to
make the knee better,
00:26:57.71\00:27:01.08
but with consistent
exercise and knowing
00:27:01.09\00:27:03.59
what you're dealing
with is always helpful
00:27:03.60\00:27:05.49
to have a doctor
diagnose what the problem is
00:27:05.50\00:27:08.57
and then the therapist
who is working with you,
00:27:08.58\00:27:10.39
can help you by
setting up the exercise program
00:27:10.40\00:27:13.05
that can be best
suited for working that area.
00:27:13.06\00:27:16.42
I want to once again
reemphasize that simply by
00:27:16.43\00:27:19.22
having an
imbalance of muscles down
00:27:19.23\00:27:21.39
the quadriceps region,
if one side is dominant
00:27:21.40\00:27:23.79
over the other,
that's been a major cause
00:27:23.80\00:27:25.81
of so many people's knee pain.
00:27:25.82\00:27:27.23
As they walk improperly
or they just feel that
00:27:27.24\00:27:29.38
discomfort
starting developed and it
00:27:29.39\00:27:31.12
encourages them
not to do anything.
00:27:31.13\00:27:32.63
And then of course over time,
00:27:32.64\00:27:34.07
quadriceps get weaker and
their knee pain is enhanced.
00:27:34.08\00:27:39.46
So by doing
regular exercise we can
00:27:39.47\00:27:41.90
maintain a good
level of strength.
00:27:41.91\00:27:43.97
Remember, we can do all things
00:27:43.98\00:27:45.73
through Christ
who strengthens us.
00:27:45.74\00:27:47.23
God bless and
we'll see you next time.
00:27:47.24\00:27:49.16