The following
program is designed
00:00:02.23\00:00:03.56
to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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It's sad for me to see people
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who are suffering from
lower back pain and sciatica.
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When there is
such an easy solution
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to help them avoid the pain.
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Find out how
next on Body & Spirit.
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Hello, I'm Dick Nunez,
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exercise physiologist and
principal of Miracle Meadows
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and Mount State Leadership
Academy from West Virginia.
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Welcome to Body & Spirit.
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When Jesus walked this earth,
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He spend a lot of
time healing people
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that gave Him
great joy to see those
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who were once
suffering to be pain free.
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Recently, I had
an experience at ASI
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where a woman came up to me
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and she was just
so joyful and said,
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I'm so happy that you're here.
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I had a herniated disk
and I went through surgery
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and physical
therapy and nothing helped.
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I could do nothing,
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but lay on the couch
and watch television.
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I had my husband
pickup a satellite dish
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so I could watch 3ABN.
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She said your show came
on and I really didn't care,
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'cause this was
an exercise show.
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And then one
day you were talking
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about sciatica
and lower back pain
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and I thought why not try it.
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She goes after three
days I didn't feel a lot,
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but now after doing it for
a while I'm totally pain free.
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And she rejoiced
in the Lord that how
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such a simple exercise
routine could take a lot of pain
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that she had gone through
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such radical
procedures to try and help.
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So we're gonna go over
lower back training today.
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I feel it's one of most
important programs we do.
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I think we're
ready to get started
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and helping me out
today will be Will and Rick,
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who are both students at
Mount State Leadership Academy.
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And Rick is also my son,
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so it's a real joy to have him
on the program with me today.
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Okay, so we're gonna start
out by warming up gradually.
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We're gonna do some easy
arm circles up and around.
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We get the body
ready for some action here.
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Even though we're
gonna be focusing on
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lower back training,
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its important to have a
good balance of training
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and the whole body
needs to be worked.
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Okay, let's go
back the other way.
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If you can't get your arms
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all the way up and
around, that's fine.
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Do the best you
can and you will find
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that as you do
this more and more
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that your range of
motion will drastically improve.
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Okay, good. All right we're
gonna work with our own bodies
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to help us get
some training here.
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What I want you
to do is make a fist
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like you're
gonna punch somebody.
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Use your other hand to brace,
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you got to push
out and draw back,
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push out and draw back.
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You control how hard you work,
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you can do these
very slowly if you want,
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or you can just make
it a nice steady movement.
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So we're gonna do
the steady move today.
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Keep it going, keep it
smooth, keep it smooth,
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the harder you push the
more work you get out of it.
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Okay, let's do five more.
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Two, three, four, five,
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let's switch to
other side, okay.
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While you're doing this you
should feel in your chest area.
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If you don't feel it
there something is wrong,
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you're feeling it there Will.
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How about you Rick? Okay, good.
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Ten more.
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And five more.
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One, two, three, four,
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and five, good.
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Will, can you get the
towels from there please.
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Get all three of them.
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We don't use expensive
equipment on this program.
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We use this very high tech
equipment called the towel.
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And in all the
programs I've done
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nobody is yet able to
tear one of these in two.
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And we've offered
to give him the towel
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for free if they can do it,
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so far nobody has
been able to do it
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so, you guys might be the first.
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But what we're gonna do here
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since we're gonna be
focusing on lower back,
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we actually gonna get
in a semi squat position.
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We're gonna turn the toes out.
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We're gonna
squat down little bit.
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We're gonna take our
towel and try and pull it apart,
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they're gonna come
up overhead and down.
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So while we're doing
this, the knee should be bent,
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so we're putting some pressure
on the hips and on the thighs,
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at the same time we're
doing some upper body training.
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Good, keep going.
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Bend your knees little
more, Rick, there you go.
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Keep the arms straight.
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As we do this, this gonna
work both on the upper back area
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and also the latissimus
area and on the shoulder area.
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Keep the arm straight, Will.
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And do it slowly
both up and down.
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Keep the tension on
the towel the whole time.
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Good, we're gonna
do ten more of these.
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One, focus on the
muscles you're working,
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try and tighten
your back as you do it.
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Pull hard, so you're
feeling your shoulders,
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good and six more.
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Keep those knees bent, come on.
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That's an
important part of the workout
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is keep the knees
bent, because we're gonna try
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and keep the legs
in attention position
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the whole time
we're working out.
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Okay, and I
think we got two more.
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Okay, relax for a moment.
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Okay, let's get a deep
breath through the nose.
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Out through the
mouth, again into the nose,
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out through the mouth.
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Back in your
semi squat position.
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Now, we're gonna take our
towels out here to the front.
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We're gonna pull
all the way across
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and back over the other way.
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Okay, good.
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Again we're
working the shoulders,
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pull from side to side.
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The whole time
you're doing this exercise,
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it's like you're trying
to tear that towel in two.
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Try and keep your
trunk little more steady
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and keep the knees bent.
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Okay, let's go
five more each way.
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Your arm straight.
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Its two, pulling in apart three.
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Four and five relax.
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Okay, shake the
legs out a little bit
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so keep them going.
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Okay back in your
semi squat position.
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At this time, we're
gonna take the towel,
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we're gonna raise up
this way and pull back down.
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Raise up, pull
down, good. Keep going.
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We're gonna do ten
each way, its five and six,
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seven, eight,
nine, one more, ten.
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Other side, one and two, three,
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focus on what you're working
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should be
feeling in the shoulders,
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four, five, six, bend the knees,
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seven, eight, nine,
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and ten, good.
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Okay, now we're gonna
take it palms up like this
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and we're gonna
do some bicep work.
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Squat down little bit,
curl and down, curl and down.
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As we do this
we want to drape it
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over the outside of our hand,
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switch that just like
this there you go. Like that.
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By doing it this way, we
encourage the wrist to stay
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in what's called
the supinated position,
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which is turning this way
to maximize bicep development.
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Five more, it's one,
and two, three, four,
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one more, five
switch to other side,
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drape it over the hand.
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There you go and
curl, keep the knees bent.
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You should feel
your bicep over here.
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All the way
down, all the way down,
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all the way down, there you go,
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full range of motion.
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Two more.
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Right, now we're gonna
take it in a tricep position.
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Bend the knees, gonna push down,
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pull back up,
push down, pull up.
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You want your arms
go all the way straight
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and back up to
the starting position.
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Give yourself the
resistance with the other arm.
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And let's go three more.
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Okay, switch.
We'll do 15 on the side.
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Full range of motion,
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all the way
down, all the way up.
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And we've got eight more.
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One, and two, and three,
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and four, and five.
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Three more six,
seven, and eight, good.
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Now we're gonna use the towels
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to stretch with
just take them overhead,
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go back with it
and over to the side,
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over the other way.
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Back over to the side and back.
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Okay, let's come down with it.
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And up way up high and down
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and up, stretch back.
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Down and up,
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down and up.
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Good, okay, take the towels
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and pass them off on
the chair over there, Will.
00:11:56.69\00:11:59.43
Now, we're gonna get into
some leg training for the back,
00:12:02.55\00:12:05.60
and we're gonna go
into some light squats.
00:12:05.61\00:12:08.16
We're gonna work on
little bit with squat position.
00:12:08.17\00:12:09.73
Let's get back into it again.
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Cross the arms and
we'll do our squat,
00:12:11.23\00:12:13.43
we're gonna push the hips back,
00:12:13.44\00:12:15.26
since we're doing
this for back training,
00:12:15.27\00:12:17.36
we're not gonna go very deep.
00:12:17.37\00:12:19.47
We're just
gonna try and focus on
00:12:19.48\00:12:20.91
pushing our hips back.
00:12:20.92\00:12:23.44
We want to feel the
stimulus of the gluteus maximus
00:12:23.45\00:12:25.59
they're actually the largest
strongest muscles in the body.
00:12:25.60\00:12:29.85
Without gluteus maximus muscles
00:12:29.86\00:12:31.62
you were going to make
yourself in a much more
00:12:31.63\00:12:34.60
of a high likelihood
of having back injury.
00:12:34.61\00:12:38.60
Unfortunately often
times people look like
00:12:38.61\00:12:41.37
somebody has let
the air valves up,
00:12:41.38\00:12:42.95
more if he's chicken there,
00:12:42.96\00:12:44.64
they don't have much of
the gluteus maximus anymore
00:12:44.65\00:12:47.52
and by having that they've no
curvature of their lower back.
00:12:47.53\00:12:50.76
They're setting
themselves up for problems,
00:12:50.77\00:12:52.14
so by training this way,
we develop those muscles,
00:12:52.15\00:12:55.05
they're strong,
they're actually quite large.
00:12:55.06\00:12:58.54
We've a very complex
networking muscles back there.
00:12:58.55\00:13:01.44
We also have a gluteus
minimus and a gluteus medius
00:13:01.45\00:13:04.45
and then I always have some
lady say, that's what I want,
00:13:04.46\00:13:06.82
I want a gluteus
minimus not gluteus maximus,
00:13:06.83\00:13:09.59
but the reality is we
need a gluteus maximus
00:13:09.60\00:13:12.34
in order to keep
ourselves strong and fit.
00:13:12.35\00:13:15.21
Down and hold, push your
hips back little bit more.
00:13:15.22\00:13:19.66
Chest up, good. Now
this is a static hold
00:13:19.67\00:13:23.58
and this is excellent
for helping develop the area
00:13:23.59\00:13:27.17
without having to go through
00:13:27.18\00:13:28.56
some of the
frustration of range of motion.
00:13:28.57\00:13:32.49
Sometimes when
people have a lot of pain,
00:13:32.50\00:13:34.55
just doing these static
moves can be very, very helpful.
00:13:34.56\00:13:37.86
Keep holding it. We're gonna
hold it for 45 more seconds.
00:13:37.87\00:13:43.23
You can do that. No problem,
00:13:43.24\00:13:45.58
Rick are you okay? I'm good.
00:13:45.59\00:13:47.45
Okay, good, good.
00:13:47.46\00:13:49.79
Its good using me
on, they're willing.
00:13:49.80\00:13:52.61
Okay, we're doing good.
00:13:52.62\00:13:54.88
We're down to the
final 30, put your chest up,
00:13:54.89\00:13:58.98
your head up, keep
the tension on your legs,
00:13:58.99\00:14:01.58
and keep it on your hips.
00:14:01.59\00:14:05.91
Okay good, we're down
to the final 15 seconds.
00:14:05.92\00:14:11.59
Fourteen, thirteen,
twelve, eleven, ten,
00:14:11.60\00:14:16.63
nine, eight, seven, six, five,
00:14:16.64\00:14:21.39
four, three, two, one, good.
00:14:21.40\00:14:26.91
All right Will, I like you
lay down on your back here,
00:14:26.92\00:14:29.85
now let's have
your head up this way.
00:14:29.86\00:14:32.83
Okay, Rick, you can go and
just rest for a moment here.
00:14:32.84\00:14:35.79
Okay, I want
you bring one leg up
00:14:35.80\00:14:39.11
and what we're
gonna do is to stretch
00:14:39.12\00:14:41.69
over the hamstring area
that is extremely beneficial
00:14:41.70\00:14:45.22
for those suffering
with lower back pain.
00:14:45.23\00:14:48.66
Okay, now bring them
to a natural position,
00:14:48.67\00:14:51.61
Keep the leg straight
00:14:51.62\00:14:54.11
and what I'm gonna
do now is a maneuver
00:14:54.12\00:14:56.56
called proprioceptive
neuromuscular facilitation,
00:14:56.57\00:14:59.77
which is a fancy name
for a stretch that we do.
00:14:59.78\00:15:02.88
You're gonna push
against me, well push against me
00:15:02.89\00:15:05.03
like you want to put your leg
back down on the ground, push.
00:15:05.04\00:15:08.16
we're gonna do a
five second push there
00:15:08.17\00:15:11.96
and then I'm have him
relax and now automatically
00:15:11.97\00:15:15.89
I can bring him even further.
00:15:15.90\00:15:17.80
So I'm doing is I'm
convincing him where he's,
00:15:17.81\00:15:20.88
that he can actually go
a greater range of motion
00:15:20.89\00:15:23.51
then he once thought.
00:15:23.52\00:15:26.30
Okay, push again, push, push,
00:15:26.31\00:15:30.66
push, push, push, relax.
00:15:30.67\00:15:35.20
Now I can get him
even little bit further.
00:15:35.21\00:15:38.95
By keep doing it I can
have him do the splits.
00:15:38.96\00:15:44.31
Hold that, just gonna
hold that nice and tight,
00:15:44.32\00:15:47.10
just enjoy the stretch.
00:15:47.11\00:15:49.86
Okay, we're gonna hold it
for a few more seconds, good.
00:15:49.87\00:15:53.92
And I'm gonna just do
a light traction on him.
00:15:53.93\00:15:56.15
Try not to pick you up and have
you dangled by the way there.
00:15:59.16\00:16:02.93
Okay, give me the other leg,
00:16:02.94\00:16:06.20
hamstring flexibly is
so important for the back.
00:16:06.21\00:16:08.75
I remember a man I
show this exercise too
00:16:08.76\00:16:12.26
and he felt so good,
00:16:12.27\00:16:13.29
he started doing
it three times a day,
00:16:13.30\00:16:14.92
which actually was too much.
00:16:14.93\00:16:16.83
And so he started
to have pain again
00:16:16.84\00:16:18.55
and finally he came
to the wellness center
00:16:18.56\00:16:20.55
when I was a
director at the Black Hills,
00:16:20.56\00:16:22.77
push against me.
00:16:22.78\00:16:24.02
And within two weeks he
was pretty much pain free
00:16:24.03\00:16:27.42
from his back problems
00:16:27.43\00:16:28.85
and now he just maintains
regular exercise program,
00:16:28.86\00:16:31.55
stop, relax, little
more flexible on this side
00:16:31.56\00:16:36.83
and that's so
unusual for somebody
00:16:36.84\00:16:38.41
to have greater
flexibility on one side
00:16:38.42\00:16:40.54
as opposed to the other.
00:16:40.55\00:16:44.64
Okay, push, push, push, relax.
00:16:44.65\00:16:52.08
This should be done
probably every other day.
00:16:52.09\00:16:56.20
You could possibly do it
each day if you tried it,
00:16:56.21\00:16:58.63
if you did it in a
more light maneuver,
00:16:58.64\00:17:01.07
but this is a
pretty aggressive stretch.
00:17:01.08\00:17:02.85
The muscles are
actually being called upon
00:17:02.86\00:17:04.90
to go through some contracting
actually, okay. Good.
00:17:04.91\00:17:10.40
All right, I'd like
both of you to lay face down
00:17:10.41\00:17:15.26
with your heads up this way.
00:17:15.27\00:17:16.80
Okay, go on lay
down on your stomach.
00:17:16.81\00:17:21.01
Okay, it's good
to part little bit.
00:17:21.02\00:17:23.09
Now what I like you to do
while you're in that position
00:17:23.10\00:17:25.34
is put your
hands behind your back,
00:17:25.35\00:17:29.00
and lightly try and lift
your chest off the carpet.
00:17:29.01\00:17:31.65
Lightly, good.
00:17:31.66\00:17:34.62
Contract the gluteus maximus
as you do it, now back down.
00:17:34.63\00:17:37.54
Now this is a fairly
aggressive exercise up,
00:17:37.55\00:17:41.27
so you want to be
careful with this, exercise,
00:17:41.28\00:17:43.35
it's a lot like a
prescription, down.
00:17:43.36\00:17:45.61
Sometimes you suddenly goes
00:17:45.62\00:17:46.66
and gets a
medication up for hypertension
00:17:46.67\00:17:50.25
and they finally gives
him too many side effects.
00:17:50.26\00:17:52.49
Back down and up.
00:17:52.50\00:17:56.50
The doc will give him
a different prescription.
00:17:56.51\00:17:58.70
Go down because this is pulling,
00:17:58.71\00:18:00.55
keep doing some reps here.
00:18:00.56\00:18:01.55
Up, hold for about three
second count and then back down.
00:18:01.56\00:18:05.96
Okay, keep going.
00:18:05.97\00:18:08.65
And people
think nothing of that,
00:18:08.66\00:18:10.04
but when we do
exercise back down, then up.
00:18:10.05\00:18:13.36
We do exercise,
00:18:13.37\00:18:14.43
we also have to sometimes
experiment a little bit.
00:18:14.44\00:18:17.16
Back down and up.
00:18:17.17\00:18:19.88
So when exercise
causes you some pain
00:18:19.89\00:18:22.57
don't just throw it away.
00:18:22.58\00:18:23.59
You hear the old adage,
00:18:23.60\00:18:24.77
"Don't throw the baby
out with the bath water."
00:18:24.78\00:18:26.75
It's the same
thing with exercise.
00:18:26.76\00:18:28.48
You want to keep doing it,
00:18:28.49\00:18:29.48
but you want to find a program
that's gonna work best for you.
00:18:29.49\00:18:31.80
Down and up and when
you've a lower back problem
00:18:31.81\00:18:35.39
you definitely want to get
00:18:35.40\00:18:36.51
an opinion of a
exercise specialist
00:18:36.52\00:18:38.98
that will help
you along the way.
00:18:38.99\00:18:41.89
Okay, down and up
again and down, okay.
00:18:41.90\00:18:49.60
What I like you to do now
00:18:49.61\00:18:50.60
is raise one leg up
from the laying position.
00:18:50.61\00:18:53.49
Right, look at straight
up, look at straight up,
00:18:53.50\00:18:57.00
keep it straight,
okay and down and up,
00:18:57.01\00:19:02.52
and down and up,
down good keep going
00:19:02.53\00:19:07.64
up down, up hold it down up,
00:19:07.65\00:19:15.24
down up, and down up,
down three more times,
00:19:15.25\00:19:22.89
up down, up down,
last one, up and down.
00:19:22.90\00:19:30.45
Switch over, okay, up,
00:19:30.46\00:19:33.80
down, up hold it, down up,
00:19:33.81\00:19:38.66
just bring up
little slower down,
00:19:38.67\00:19:41.25
up down, up down,
00:19:41.26\00:19:47.17
up down, we got four more.
00:19:47.18\00:19:50.22
Up down, up down, up down,
00:19:50.23\00:19:57.61
last one up down, good.
00:19:57.62\00:20:00.56
Up on your hands and knees.
00:20:00.57\00:20:02.93
Hands and knees and
now what I want you to do
00:20:02.94\00:20:06.47
is put your left
arm out straight,
00:20:06.48\00:20:10.36
keep it off the ground,
keep it parallel to the floor,
00:20:10.37\00:20:13.15
now put your
right leg out straight.
00:20:13.16\00:20:16.68
Okay, and hold that.
00:20:16.69\00:20:20.58
Now for really
good, good we'll be able
00:20:20.59\00:20:21.79
to put the left leg out
straight too, there you go.
00:20:21.80\00:20:25.12
Okay and just hold
that, hold it, hold it.
00:20:25.13\00:20:29.36
Now this may seem like
00:20:29.37\00:20:30.38
a real simple
thing, but it is difficult.
00:20:30.39\00:20:33.37
You can see, Will over
here teetering and toterring.
00:20:33.38\00:20:37.03
Come on keep it up there,
00:20:37.04\00:20:38.08
keep it up there,
five more seconds.
00:20:38.09\00:20:40.59
All right switch, okay.
00:20:43.59\00:20:47.37
Reverse it right
arm out, left leg out.
00:20:47.38\00:20:50.43
And just hold it
tight. Come on Will.
00:20:50.44\00:20:55.15
Good, we're gonna
hold for ten more seconds.
00:20:59.90\00:21:01.67
One, two, three, four, five,
00:21:01.68\00:21:07.44
six, seven,
eight, nine, ten, good.
00:21:07.45\00:21:12.89
Now stay on your
hands and knees position.
00:21:12.90\00:21:15.33
I want you to do is I want
you to lift your lower back up
00:21:15.34\00:21:19.03
like you're gonna
hiss like a cat, okay.
00:21:19.04\00:21:22.50
But don't actually hiss, okay.
00:21:22.51\00:21:24.89
Now, go the other direction
00:21:24.90\00:21:27.74
good arch the
back this time, okay.
00:21:27.75\00:21:31.53
Now up good,
feel the stretch there
00:21:31.54\00:21:36.51
and back down, good.
00:21:36.52\00:21:39.84
Okay and up and down.
00:21:39.85\00:21:46.29
And up and down five more times.
00:21:46.30\00:21:51.21
Up and down, up down,
00:21:51.22\00:21:59.00
three more, up and down,
00:21:59.01\00:22:04.05
and up and down,
00:22:04.06\00:22:07.07
two more times, up down,
last one up and down, good.
00:22:07.08\00:22:14.54
Okay, have a seat on
the floor facing frontwards.
00:22:14.55\00:22:19.38
You sit down there.
00:22:19.39\00:22:21.10
Okay, what I want you to
do is you're gonna bring,
00:22:21.11\00:22:24.13
bring your right leg
here, bend your knee,
00:22:24.14\00:22:27.44
okay, put that right leg, okay.
00:22:27.45\00:22:29.43
Now you're gonna move this way
00:22:29.44\00:22:31.08
and turn
towards your back, good.
00:22:31.09\00:22:36.99
Now both these
fellows are fairly flexible,
00:22:37.00\00:22:39.85
because they don't
have sore lower backs.
00:22:39.86\00:22:42.47
So if you look at their position
00:22:42.48\00:22:43.73
you think well
that's what I need to do.
00:22:43.74\00:22:45.54
No, you really don't.
00:22:45.55\00:22:46.58
You work to where you are at,
00:22:46.59\00:22:48.89
not necessary
where these folks are at.
00:22:48.90\00:22:51.09
But as if you can
see where you could get
00:22:51.10\00:22:52.74
if you continue
working on a regular basis.
00:22:52.75\00:22:55.38
We're gonna hold the
stretch for five more seconds,
00:22:55.39\00:22:59.95
two, three, four, and five.
00:22:59.96\00:23:03.79
Okay, switch over to other side.
00:23:03.80\00:23:05.28
This is a very relaxing stretch.
00:23:10.94\00:23:13.13
You should actually feel
good on your back as you do it.
00:23:13.14\00:23:15.89
It should not
create a nerve type pain
00:23:15.90\00:23:18.65
and you really know
the difference of the pain
00:23:18.66\00:23:20.89
especially if
you suffer sciatica.
00:23:20.90\00:23:22.82
'cause that
accentuate a radiating pain
00:23:22.83\00:23:25.99
that biting
you, you definite can
00:23:26.00\00:23:27.16
tell a nerve
pain if you have it.
00:23:27.17\00:23:29.67
Hands hold it for few
more seconds there, now relax.
00:23:29.68\00:23:35.17
Okay, very easily
00:23:35.18\00:23:36.21
I want you lay down your
back with your knees bent
00:23:36.22\00:23:40.31
and we're gonna do
some light crunches here.
00:23:40.32\00:23:43.90
Put your hands behind your neck.
00:23:43.91\00:23:46.52
Okay, and very gently
come up and back down.
00:23:46.53\00:23:50.52
What you're trying to do
00:23:50.53\00:23:51.52
is you're emphasizing
pressing your lower back down
00:23:51.53\00:23:54.57
keep going, pressure
low back down to the ground
00:23:54.58\00:23:57.64
and back press down
and back good again.
00:23:57.65\00:24:04.24
Okay, down just
keep doing some reps now.
00:24:04.25\00:24:08.80
People often times when they try
00:24:08.81\00:24:10.77
and get into a work out program,
00:24:10.78\00:24:12.47
will start doing full
sit ups, which are actually
00:24:12.48\00:24:15.00
very, very
harmful for your back.
00:24:15.01\00:24:16.91
By doing this
particular exercise
00:24:16.92\00:24:18.41
we focus on pressing
the lower back to the floor
00:24:18.42\00:24:22.21
and contracting
the abdominal wall.
00:24:22.22\00:24:24.43
You get an excellent workout
00:24:24.44\00:24:25.93
without the risk
of any type of injury.
00:24:25.94\00:24:28.07
So be really careful
when you train your abs,
00:24:28.08\00:24:29.99
do not try and do a lot
of full range of motion stuff
00:24:30.00\00:24:32.84
as far as sitting up,
because the abdominal muscle
00:24:32.85\00:24:35.36
only has a full range of motion.
00:24:35.37\00:24:37.66
Okay, let's do about ten more.
00:24:37.67\00:24:39.21
Also it's important to know
00:24:42.38\00:24:43.63
that when you do
abdominal training
00:24:43.64\00:24:45.31
a lot of people
like to do leg raises
00:24:45.32\00:24:48.04
and all sorts of
things, 'cause they think
00:24:48.05\00:24:49.58
they can work their
lower abdominal wall.
00:24:49.59\00:24:51.75
The reality in a homosephian
00:24:51.76\00:24:53.31
when you contract the
muscle the whole thing contract.
00:24:53.32\00:24:55.79
You can't contract
part of that muscle.
00:24:55.80\00:24:57.98
So, the leg raises
and so forth actually
00:24:57.99\00:25:00.37
stimulate a muscle
called the illiopsoas,
00:25:00.38\00:25:02.38
which is your hip flexor,
00:25:02.39\00:25:03.72
which can create
the sway back affect,
00:25:03.73\00:25:05.60
which in reality will actually
hurt you back and not help it.
00:25:05.61\00:25:09.15
Okay, that should
be good up on the feet.
00:25:09.16\00:25:11.31
Now we're gonna put
our hands behind the back.
00:25:15.24\00:25:17.45
We're gonna do an
abdominal work from the top,
00:25:17.46\00:25:19.29
we're gonna contract the
abs, we're gonna bend over
00:25:19.30\00:25:22.66
and we're gonna come up
and we're gonna lay back.
00:25:22.67\00:25:26.16
Feel the abdominal wall stretch,
00:25:26.17\00:25:28.13
contract the abs over up
00:25:28.14\00:25:32.78
and back
contract over up and back.
00:25:32.79\00:25:40.18
This is actually
very practical training
00:25:40.19\00:25:41.92
because if you
ever go some place
00:25:41.93\00:25:43.39
where you need to bow,
00:25:43.40\00:25:44.80
you can be very good
at it as they watch you
00:25:44.81\00:25:46.37
put your abs in proper
position before you bow.
00:25:46.38\00:25:50.07
That's a good thing right, Will.
00:25:50.08\00:25:52.94
And back
contract over up and back,
00:25:52.95\00:25:59.32
contract over up and back.
00:25:59.33\00:26:04.10
Concentrate on
what you're doing.
00:26:04.11\00:26:07.68
Still three more.
00:26:07.69\00:26:08.85
And there's two. Last one.
00:26:13.03\00:26:20.49
Good, let's finish off
by some trunk rotation,
00:26:20.50\00:26:23.82
turn hold, turn
hold, turn and hold,
00:26:23.83\00:26:31.20
you do not want to do
this ballistically at all,
00:26:31.21\00:26:33.72
it's just a simple
stretch type motion.
00:26:33.73\00:26:38.60
Let's go five more each way.
00:26:38.61\00:26:42.85
One,
00:26:42.86\00:26:46.86
and two,
00:26:46.87\00:26:50.78
and three,
00:26:50.79\00:26:54.43
and four, last
one, and five, good.
00:26:54.44\00:27:00.42
Thanks a lot
fellows, we're all done.
00:27:00.43\00:27:03.93
Training lower back does not
have to be a difficult thing.
00:27:03.94\00:27:06.08
In fact to begin in a
program on a regular basis
00:27:06.09\00:27:08.76
and that's the big
key being regular with it.
00:27:08.77\00:27:11.73
You want to find something
that doesn't irritated,
00:27:11.74\00:27:13.94
but you can feel the training.
00:27:13.95\00:27:14.94
It might seems
too simple at first,
00:27:14.95\00:27:16.49
but I've an old attitude
you can always add more to it.
00:27:16.50\00:27:18.99
But, if you start too fast
00:27:19.00\00:27:20.62
you can actually
set yourself way back.
00:27:20.63\00:27:23.15
Get into good program,
00:27:23.16\00:27:24.31
seek out some professional help,
00:27:24.32\00:27:26.14
keep with it, and you'll
find great things happen.
00:27:26.15\00:27:28.44
Get the flexibility going
00:27:28.45\00:27:30.14
and don't be afraid
to work a little bit.
00:27:30.15\00:27:32.26
Get those gluteus maximus strong
00:27:32.27\00:27:34.74
and you'll find
you're gonna be pain free
00:27:34.75\00:27:36.51
like you've
never imagine possible.
00:27:36.52\00:27:38.30
And if we claim
the promises of God,
00:27:38.31\00:27:40.35
if we do all things to
his glory in Philippians 4:13,
00:27:40.36\00:27:43.84
which says, "I
can do all things,
00:27:43.85\00:27:45.91
remember all things through
the Christ who strengthens me."
00:27:45.92\00:27:49.13
God bless you and we
hope to see you next week.
00:27:49.14\00:27:51.65