The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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If you've ever
experienced hip pain
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and wonder what
you can do about it,
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there's good news for you.
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Stay tuned and find out what
it is next on Body & Spirit.
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Hello, I'm Dick
Nunez, exercise physiologist,
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Principal of Miracle
Meadows in Mountain State
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Leadership Academy
from West Virginia,
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welcome to Body & Spirit.
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Today, we're gonna be
talking about hip training.
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Hip training is
something that we don't
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always understand a lot about it
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and don't realize that
there's a lot we can do
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to make our hips stronger
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and avoid some of the
pitfalls that come our way.
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I remember while I
was a Wellness Director
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at the Black Hills,
we had a woman come out
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to the program simply to
be with some of our friends.
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She was coming out
there because her doctor said,
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maybe if you go out
there and do some exercise,
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it'll help you
because you're in line
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for a hip replacement surgery
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and it'll help you to recover
faster if you're stronger.
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So she did her
workout, and in two weeks
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when she went back home,
the doctor checked her out
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and said, you no
longer need the surgery.
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Your hip is strong
enough now. You can keep going.
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As long as you keep exercising,
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there shouldn't be any problems.
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So by doing a regular
exercise program for your hips,
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you can find that you can have
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a good healthy
life in that area.
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Also, many
elderly ladies worry about
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the fact of breaking a
hip because of osteoporosis
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or something on those lines.
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The exercise
we're gonna be doing
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will be helping to
stabilize that area.
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I believe we're
ready to get started.
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Helping me out today
will be Will and Jason,
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both students of the Mountain
State Leadership Academy.
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And we're gonna do this
one sitting down because
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often times when
somebody has hip pain,
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they can't get around very well.
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So let me move my
chair just a little bit,
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and let's all have a seat.
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We'll get all comfortable here.
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Now we need to be
sitting in good posture here.
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One of the things we
can do is use our own body
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to help stimulate the muscle.
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So what we're gonna do fellows,
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is we're gonna put our fist
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in between our knees like this.
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Get your feet
apart a little bit,
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or your hip-- legs apart
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and we're gonna squeeze
in and we're gonna back out.
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And so we're using our arms
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to be the resistance
as we do this exercise.
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We're gonna do
quite a few repetitions.
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And while one is doing this,
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it naturally gives
somewhat of a arm exercise too
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as they're pushing
against themselves.
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This is working the
abductor region of the hip
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and we're gonna
do 30 repetitions.
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I've got 12 there,
so let's keep going.
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Should be feeling
it on the inside there.
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Can you feel it,
Will, at all? Yeah.
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Okay, Jason? Oh, yeah. Okay.
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and let's go 10 more.
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Squeeze it in and
squeeze, and squeeze.
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And there's seven,
and eight, and nine,
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now squeeze hard just
squeeze against your fist hard
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and keep squeezing
there squeeze, squeeze.
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We're gonna hold
that for 10 more seconds,
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one, two, three,
four, five, six, seven,
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eight, nine and ten, good.
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Now we need to do the
opposite aspect of it.
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We just did the abductors
on the inside of the thigh.
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Now we need to do the abductors,
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which are on the outside.
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And we're gonna do that
by pushing in with our hands
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spreading our legs out,
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so it's just the opposite move.
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As you start
this, you may not have
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a very good range of motion
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but as you get more and
more fit, you should be able
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to get your legs
out further and further.
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This one, you
also probably will feel
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in the gluteus
maximus or the buttocks area.
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Then you'll probably feel this
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somewhat in your
upper body again.
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So really, it's going to be
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somewhat of a compound exercise,
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meaning it's getting
multiple muscular groups here.
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Again, we're
gonna do a lot of reps.
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There's 18, 19, 20.
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We're going for
30, one, two, three,
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four, five, six, seven,
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eight, nine and ten.
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Now bring your
legs back together
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and push out against it
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and try and make it
somewhat of a static move
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while you're pushing against it
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but holding off with your arms.
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Might feel that in
your chest a little bit too.
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Okay, let's do it
for 10 more seconds,
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one, two, three,
four, five, six, seven,
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eight, nine and ten, relax.
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All right, it's good, good.
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Let's put one leg out
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and we're gonna turn the toe in
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and turn it out, in and out.
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Kind of a simple
exercise but very effective one,
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as we work the rotation aspect.
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Again, we're gonna be looking
for a lot of repetitions.
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We'll do 30.
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It's 13, 14, 15, 16,
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17, 18, 19, 20, 10 more.
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And one, two, three, four, five,
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six, seven, eight,
nine, and ten, good.
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Other leg, turn,
out, and turn. Good.
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For those at home who
want a more intense workout,
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probably today is
not gonna be your day,
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but there's
plenty other programs
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in the Body & Spirit repertoire
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that will give you
really strong workouts.
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This program is designed
to try and meet the needs
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of as many people as possible.
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And there're a lot
of people out there
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who just have
trouble moving around.
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So this type of a program
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should be very
beneficial for you.
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10 more.
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We kinda look like a
dance course lying here, right?
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All in uniform, five more,
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two, three,
four, and five. Good.
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You could feel that at all?
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Yes. Yeah.
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Now we're gonna do
some leg extension exercise
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and that's where
we extend the leg out
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but we're going to actually try
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and make this a
little more difficult.
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Now for those at
home who are struggling
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with any type of
leg movement at all,
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just simply by
extending your leg out
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is probably going to be
adequate amount of exercise
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but for you guys and for myself
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and for those who
might be a little more fit,
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we're gonna use our
other leg as resistance.
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So we're gonna put our
right foot over our left
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and so when we
extend our leg out,
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we're actually adding
resistance with the other leg.
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And this will give
us a good leg stimulus.
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We'll do a lot of
reps here as well.
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If you need to
stop, that's okay.
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Quadriceps
muscles are a large group.
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It's made up of four
muscles, that's the name quad.
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And they can
take a lot of abuse.
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They're really the
most aerobic fibers
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we have in our body.
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It's the thing that can
keep us going for a longtime.
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So because of that, they
can take a lot of burning
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or a lactic acid build up
before they finally shut down
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and that lactic acid is
what causes the discomfort
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that we may note with
exercise of this nature.
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And I think that's 30.
We're gonna do 10 more.
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Feels so good,
I just can't stop.
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Three, four, five, six, seven,
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eight, nine, ten.
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And the nice thing
about this is we're only doing
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the top will
apply 15 to 20 degrees
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as we do this and by doing that,
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we really protect the knee,
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but yet still get good a
stimulus on the quadriceps.
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Could you feel in your thighs?
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Will, could you
feel in your thigh? Yeah.
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Now as you notice both
these fellows sitting next to me
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are probably
considerably younger than I am
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and so if I can make
their legs burn a little bit
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you can see where it
can be very beneficial
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for anybody of any
age, any walk of life.
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They're still going to
get benefit. All right.
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So what do we need to do next?
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Well, we need to do
the other side, right?
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So just drape the leg
over and start our exercise.
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We're gonna do 40 of them.
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I discovered these
by accident one day
00:10:04.96\00:10:06.79
when I was just going
through some training programs
00:10:06.80\00:10:09.52
with some seniors
and tried to figure out
00:10:09.53\00:10:12.26
a way of putting some
resistance to this exercise
00:10:12.27\00:10:14.57
and drape my foot over
and go, wow, there it is.
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So sometimes we
discover things just by accident
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as we try and help people
with their exercise program.
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Somebody can also
use like an ankle weight
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when they do this.
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Again, it's fine to do
this with no resistance at all,
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just using your own leg going
through the range of motion.
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That's fine, you're
still gonna get to develop
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when you need and get
the muscles encouraged
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to go through range of
motion and start contracting.
00:10:42.79\00:10:45.10
And we've got five more to go
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one, two, three,
four, and five, good.
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All right, now we need to
try and get the back of our legs
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and so we might wonder
how we're gonna do that
00:10:59.29\00:11:01.45
by sitting in a
chair, but we're gonna try.
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What we're gonna
is put our leg out,
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dig our heel into the ground
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and just push
statically for 10 seconds.
00:11:08.05\00:11:11.12
So one, two, three, four, five,
00:11:11.13\00:11:16.48
six, seven, eight, nine, ten.
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Now let's move it about 6 inches
00:11:20.90\00:11:23.56
okay, and go
again, one, two, three,
00:11:23.57\00:11:27.93
four, five, six,
seven, eight, nine, ten.
00:11:27.94\00:11:35.45
Again more, put the
foot flat and pull back
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one, two, three, four, five,
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six, seven, eight, nine, ten.
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Other leg one, two, three, four,
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five, six, seven,
eight, nine and ten.
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Move it in about 6 inches,
00:11:59.63\00:12:02.14
one, two, three, four, five,
00:12:02.15\00:12:07.16
six, seven, eight, nine and ten,
00:12:07.17\00:12:12.34
move it flat,
pull one, two, three,
00:12:12.35\00:12:17.12
four, five, six,
seven, eight, nine, ten.
00:12:17.13\00:12:23.69
Now, although it looks
like we're just sitting here,
00:12:23.70\00:12:25.33
reality is there's
pressure on the foot
00:12:25.34\00:12:27.60
and we're pulling back,
00:12:27.61\00:12:29.16
still trying to
contract the muscle.
00:12:29.17\00:12:30.63
Now we're gonna through
this sequence one more time,
00:12:30.64\00:12:33.09
pull back with your
left leg again and curl.
00:12:33.10\00:12:35.77
Now while we're
doing these exercises,
00:12:37.92\00:12:39.98
this is really an
excellent way of rehabilitation,
00:12:39.99\00:12:42.11
we do static movements in
various ranges of the motion.
00:12:42.12\00:12:45.15
Okay, let's move it
6 inches and squeeze
00:12:46.40\00:12:50.74
and now let's move
it to the flat position
00:12:58.91\00:13:02.02
and let's pull.
00:13:02.03\00:13:03.57
It's very important
to keep pulling back,
00:13:03.58\00:13:05.64
contract the muscle.
00:13:05.65\00:13:06.64
If you want to
reach under your legs,
00:13:06.65\00:13:08.14
you can feel the
hamstring muscles
00:13:08.15\00:13:10.48
and you feel them actually
going through the contraction.
00:13:10.49\00:13:13.04
By touching the muscle,
00:13:13.05\00:13:14.15
you can sometimes
encourage it to contract more.
00:13:14.16\00:13:16.69
Lot of people go
through exercise and say
00:13:16.70\00:13:18.27
where do you feel that
out and they have no idea.
00:13:18.28\00:13:20.56
They know it just gets
making--makes them tired.
00:13:20.57\00:13:22.43
Okay, let's put
the right leg back out,
00:13:22.44\00:13:24.22
press down, and you can
also take this one at your pace.
00:13:26.10\00:13:32.12
The harder you push, obviously
the harder it's gonna be.
00:13:32.13\00:13:34.94
And you can make
this very, very difficult.
00:13:34.95\00:13:37.61
Now if you can make yourself
standup from this position,
00:13:37.62\00:13:39.76
then you know you're
really getting strong.
00:13:39.77\00:13:41.53
Okay, let's move back
6 inches and pull hard.
00:13:41.54\00:13:45.69
Can you feel
those muscles contract?
00:13:52.45\00:13:54.15
Will, you got that? Okay.
00:13:55.18\00:13:56.64
We're gonna hit
the last position now
00:13:58.60\00:14:00.29
as shift and
pull for 10 seconds,
00:14:00.30\00:14:03.50
one, two, three, four, five,
00:14:03.51\00:14:08.31
six, seven,
eight, nine, and ten.
00:14:08.32\00:14:13.50
Now we're gonna take our knee
00:14:13.51\00:14:14.65
and pull it up towards
our chest so stretch out
00:14:14.66\00:14:17.92
and let's hold that for 10 more.
00:14:22.47\00:14:24.31
One, two, three, four, five,
00:14:24.32\00:14:29.30
six, seven, eight, nine, ten.
00:14:29.31\00:14:33.67
Now while we have it up here,
00:14:33.68\00:14:35.37
let's take it from this position
00:14:35.38\00:14:36.55
and pull, pull, and drape over.
00:14:36.56\00:14:41.96
Put your hand
over here, Jason, okay.
00:14:41.97\00:14:44.41
Pull it up towards you.
00:14:44.42\00:14:45.73
There you go and hold that.
00:14:45.74\00:14:48.48
You're pretty flexible.
00:14:48.49\00:14:50.50
One, two, you
look too comfortable,
00:14:50.51\00:14:52.89
three, four, five, okay, let's
put this up over your head,
00:14:52.90\00:14:56.18
seven, eight, nine, and ten.
00:14:57.41\00:15:01.14
Okay, pull back.
00:15:02.82\00:15:04.45
It's amazing we can do
just sitting in a chair, isn't?
00:15:04.46\00:15:06.42
So next time I see you
guys just sitting there
00:15:11.26\00:15:12.86
bored in class, I'm
gonna tell you to do
00:15:12.87\00:15:14.62
some leg exercise here.
00:15:14.63\00:15:16.23
Five more seconds one,
two, three, four and five.
00:15:19.87\00:15:25.72
Now we're gonna grab a
hold, pull up toward you.
00:15:25.73\00:15:28.78
You should really feel
this in your gluteus area,
00:15:32.47\00:15:35.23
then your hip area.
00:15:35.24\00:15:36.45
It's an excellent stretch.
00:15:36.46\00:15:38.75
Ten more seconds
one, two, three, four,
00:15:38.76\00:15:44.30
five, six, seven,
eight, nine and ten.
00:15:44.31\00:15:49.92
Now we're going to sit forward,
00:15:49.93\00:15:53.78
tuck your knees--
push your knees out
00:15:53.79\00:15:56.40
and tuck your
feet in behind you.
00:15:56.41\00:15:57.75
We're gonna pushup on
the toes and back down.
00:15:57.76\00:16:00.87
Now the reason why we
brought our knees forward
00:16:00.88\00:16:03.93
and probably
bring our feet back,
00:16:03.94\00:16:05.56
is we're doing toe
raises and we want to try
00:16:05.57\00:16:07.28
and get as much
as motion we can.
00:16:07.29\00:16:09.24
You guys keep going.
00:16:09.25\00:16:10.36
If we stayed just
in a thigh position
00:16:10.37\00:16:12.18
all we're getting is
just a couple inches.
00:16:12.19\00:16:13.77
But by tucking the legs back,
00:16:13.78\00:16:16.12
now we get 6 to 8
inches of movement
00:16:16.13\00:16:19.40
and that's what we're after.
00:16:19.41\00:16:20.40
And we're gonna need
to do a lot of reps here
00:16:23.54\00:16:25.42
in order we
really get a good feel.
00:16:26.44\00:16:27.89
But that's
okay, you can do that.
00:16:28.89\00:16:30.76
We're gonna do 20 more.
00:16:31.99\00:16:33.21
There's one, two,
three, four, five,
00:16:33.22\00:16:40.64
six, seven, eight, nine, ten,
00:16:40.65\00:16:48.52
eleven, and
twelve, thirteen, fourteen,
00:16:48.53\00:16:54.15
fifteen, sixteen,
seventeen, eighteen, nineteen,
00:16:54.16\00:17:00.59
one more time twenty, good.
00:17:00.60\00:17:02.78
All right, when you do
some upper body exercise,
00:17:03.86\00:17:06.62
you're gonna put
our elbows up like this.
00:17:06.63\00:17:09.11
We're gonna try and squeeze in
00:17:09.12\00:17:11.24
and squeeze your arms together.
00:17:11.25\00:17:12.62
Okay and back out and squeeze in
00:17:13.97\00:17:17.18
and out and squeeze in,
00:17:19.04\00:17:22.43
squeeze the arms hard together
00:17:22.44\00:17:24.18
when you get to
the center and out,
00:17:24.19\00:17:25.94
and back in, and out,
00:17:27.00\00:17:29.88
and back in, squeeze hard,
00:17:30.93\00:17:32.74
and out, back in
00:17:34.24\00:17:36.61
and out and in.
00:17:38.12\00:17:40.82
Go 10 more, squeeze
00:17:41.98\00:17:44.96
and squeeze, squeeze,
00:17:47.16\00:17:52.12
focus on that
contraction in the middle
00:17:52.13\00:17:53.89
and squeeze and squeeze hard.
00:17:55.03\00:18:00.22
Again, squeeze, four more.
00:18:02.48\00:18:06.80
Starting to feel in
yet? Fun, isn't it? Oh, yes.
00:18:06.81\00:18:10.56
And two more.
00:18:13.39\00:18:15.89
And the last one, we're gonna
hold it tight for 10 seconds
00:18:15.90\00:18:18.95
one, two, three, four, come on,
00:18:18.96\00:18:22.63
and show me up
all your power, Jason.
00:18:22.64\00:18:24.16
Five, six, seven,
eight, nine, ten, good.
00:18:24.17\00:18:29.43
Oh, that felt good, didn't it?
00:18:31.04\00:18:32.39
Welcome back, Jason. Yes. Yes.
00:18:32.40\00:18:34.40
All right, now
what we're gonna do is,
00:18:35.62\00:18:36.86
we're gonna reach out like this.
00:18:36.87\00:18:38.51
We're gonna pull
our shoulder blades in,
00:18:38.52\00:18:41.65
then we're gonna reach back out,
00:18:41.66\00:18:42.93
and cross the arms over,
00:18:42.94\00:18:44.18
pull it back,
squeeze together, back out.
00:18:44.19\00:18:47.90
And whatwe're doing here
00:18:47.91\00:18:48.91
is we're focusing on
contracting the scapula.
00:18:48.92\00:18:51.65
Those are the two wing-shaped
muscles in your upper back,
00:18:51.66\00:18:54.29
also known as
the shoulder blades.
00:18:54.30\00:18:56.47
There are 16 muscles attached
00:18:56.48\00:18:58.09
onto each side of the scapula.
00:18:58.10\00:19:00.87
So it's a very productive area.
00:19:00.88\00:19:03.55
So we want to stimulate
that and we're doing it
00:19:03.56\00:19:06.81
somewhat similar to
how we did the chest.
00:19:06.82\00:19:09.02
When we go back,
we should be feeling
00:19:09.03\00:19:10.62
that contraction in
our mid back, upper back.
00:19:10.63\00:19:13.85
So we're just using our
own ability to contract muscle,
00:19:16.81\00:19:21.14
to get our workout here today.
00:19:22.15\00:19:23.68
We're gonna go ten more
00:19:24.68\00:19:26.05
one, and let's hold that squeeze
00:19:26.06\00:19:28.86
two, three, four,
00:19:28.87\00:19:34.72
five, six, seven,
00:19:36.36\00:19:42.01
eight, nine and ten, good.
00:19:43.45\00:19:49.29
All right, let's bring
the arm up over the head
00:19:50.44\00:19:52.34
and we'll stretch that area.
00:19:52.35\00:19:53.96
Hold it for ten
more one, two, three,
00:19:58.18\00:20:02.91
four, five, six,
keep going, seven,
00:20:02.92\00:20:06.73
eight, nine and ten,
switch over, okay pull.
00:20:06.74\00:20:13.21
We're gonna hold each stretch
00:20:16.74\00:20:17.74
for a 10 to
20-second time period.
00:20:17.75\00:20:19.29
Let's go about
five more seconds there.
00:20:19.30\00:20:20.87
One, two, three,
four, five, good.
00:20:21.88\00:20:27.25
Now we're gonna
do some shoulders.
00:20:28.59\00:20:30.02
He's trying to
breathe hard over there.
00:20:30.03\00:20:31.06
We're just sitting
in the chairs though,
00:20:32.07\00:20:33.14
we haven't moved yet.
00:20:33.15\00:20:35.01
All right, we're
gonna do some shoulder work.
00:20:35.02\00:20:36.85
The way we're gonna do
this is we're gonna raise
00:20:37.71\00:20:39.54
our arms up like
this out to the side.
00:20:39.55\00:20:41.45
Okay, we'll try
not to hit each other.
00:20:42.61\00:20:43.91
We're gonna look like a
bunch of chickens sitting here,
00:20:43.92\00:20:45.94
flapping our wings, okay.
00:20:45.95\00:20:48.41
Let's go just a
little bit, there we go.
00:20:51.31\00:20:53.21
You guys are too wide
that's the problem here.
00:20:55.53\00:20:57.49
It can't be my problem.
00:20:59.59\00:21:00.92
Keep going.
00:21:05.53\00:21:06.94
We're focusing on contracting
the shoulders on this one.
00:21:12.45\00:21:15.10
We're gonna do seven more.
00:21:19.31\00:21:20.64
There's one, two, three, four,
00:21:20.65\00:21:26.19
five, six, seven,
00:21:27.36\00:21:30.71
now pull the arms
up into this position.
00:21:30.72\00:21:33.18
We're gonna go up
and down like this,
00:21:33.19\00:21:35.22
alternating up and down.
00:21:36.56\00:21:38.08
We should nicely
fatigue our muscles out
00:21:47.44\00:21:49.96
as long as we
don't beat each other up
00:21:49.97\00:21:51.71
while trying to get it done.
00:21:51.72\00:21:53.00
Now try and push that arm
all the way up as we do it.
00:21:57.22\00:22:00.04
Push the arms to full extension
00:22:07.64\00:22:10.10
and we're gonna
do 10 more each side.
00:22:10.11\00:22:11.88
There is one, and
two, and three, and four,
00:22:11.89\00:22:18.73
five, six, seven, eight, nine
00:22:18.74\00:22:25.88
and ten, good,
excellent. All right.
00:22:25.89\00:22:30.13
Now we're gonna do
some bicep exercise
00:22:30.14\00:22:32.61
and the way we're gonna do this
00:22:32.62\00:22:33.77
is we're gonna do is
called the concentration curl.
00:22:33.78\00:22:36.93
Okay, we're gonna put our
arm down between our legs.
00:22:36.94\00:22:39.70
We're gonna block
it with the other hand.
00:22:39.71\00:22:41.31
We're gonna curl
up and push back down.
00:22:41.32\00:22:44.79
Now, that feels good.
00:22:44.80\00:22:47.20
I like this one, pull and
keep the palm up as we do this.
00:22:47.21\00:22:52.58
And you can make this
really hard if you want.
00:22:57.99\00:22:59.94
I really want you to
struggle and make it slow
00:22:59.95\00:23:04.45
or you can just do nice
steady range of motion reps,
00:23:04.46\00:23:08.14
or you can use a dumbbell,
00:23:10.47\00:23:12.42
or some other
type of resistance.
00:23:12.43\00:23:14.24
You can take a heavy
can of food or a book
00:23:14.25\00:23:17.29
or you can fill up a empty
Clorox jug with water or sand
00:23:17.30\00:23:22.30
and use that as your weight.
00:23:22.31\00:23:23.81
10 more. Starting to feel that?
00:23:25.73\00:23:27.97
Two more, good.
00:23:36.63\00:23:39.58
Okay, let's switch sides.
00:23:41.60\00:23:43.67
As you can see, just
because somebody may be stuck
00:23:43.68\00:23:45.74
sitting in a chair or
have trouble getting round
00:23:45.75\00:23:48.40
and has to spend a lot
of time in a wheelchair
00:23:48.41\00:23:50.76
or an easy chair
and has to use a walker,
00:23:50.77\00:23:53.45
there's still a lot
of exercise you can do.
00:23:53.46\00:23:55.84
As you see we haven't
got off these chairs yet.
00:23:55.85\00:23:57.82
We're doing the whole workout
program today sitting down
00:23:57.83\00:24:01.98
but yet even though both
my helpers are in their teens,
00:24:01.99\00:24:05.50
they're both starting
to breathe a little hard
00:24:05.51\00:24:07.85
and have felt
their muscles working.
00:24:07.86\00:24:09.40
I know I'm feeling mine.
00:24:12.91\00:24:14.17
10 more
00:24:16.83\00:24:18.23
and five more, one, two, three,
00:24:24.13\00:24:29.71
four, and five, good.
00:24:30.76\00:24:33.19
Now we're gonna try
and do just the opposite,
00:24:34.22\00:24:35.77
we're gonna do the triceps
00:24:35.78\00:24:37.20
so we're gonna block
here, push down and backup.
00:24:37.21\00:24:40.31
Now by using the
inside of our leg here,
00:24:40.32\00:24:43.43
we can use that as
a brace, keep going.
00:24:43.44\00:24:45.88
Now when you do this,
try and get all the way down,
00:24:46.89\00:24:48.94
try and take your rump
all the way down, good. Good.
00:24:48.95\00:24:53.57
All the way down.
00:24:57.84\00:24:59.05
15 more, three, four,
00:25:03.86\00:25:10.49
five, down to
last ten, one, two,
00:25:10.50\00:25:15.06
three, four, five, six, seven,
00:25:15.07\00:25:22.64
eight, nine and ten good.
00:25:22.65\00:25:26.66
Switch sides one, two,
we're gonna go 30 of them.
00:25:26.67\00:25:34.54
Jason, you count, there's 3.
00:25:34.55\00:25:36.34
You don't have to count
aloud but just keep track
00:25:36.35\00:25:37.98
so if I ask you
how many you've done.
00:25:37.99\00:25:39.46
When I go around
speaking to people,
00:25:42.67\00:25:44.34
I always encourage them
if you still have breath,
00:25:44.35\00:25:47.23
you can still do something.
00:25:47.24\00:25:49.59
Even if
somebody is a paraplegic,
00:25:49.60\00:25:51.40
they can still get into
a good exercise program.
00:25:51.41\00:25:54.69
You can start
working your upper body,
00:25:54.70\00:25:56.30
doing something like this
00:25:56.31\00:25:57.40
is an excellent way
of getting exercise.
00:25:57.41\00:26:00.81
And again, exercise
has a systemic effect.
00:26:00.82\00:26:03.91
The whole body gets
benefit, as we do some exercise.
00:26:03.92\00:26:07.34
It encourages
the body to go into
00:26:07.35\00:26:09.37
a rejuvenating type state
00:26:09.38\00:26:12.70
instead of a
degenerative type state.
00:26:12.71\00:26:15.10
How many we're
on, Jason? It's 30.
00:26:15.11\00:26:16.94
All right, good. Okay,
just shake the arms out.
00:26:16.95\00:26:19.96
Okay bring one
arm across your chest
00:26:21.28\00:26:23.82
and stretch the shoulder.
00:26:23.83\00:26:25.47
Okay now the other side.
00:26:31.38\00:26:32.82
Okay, now we're just
gonna contract the abs and back,
00:26:40.60\00:26:44.94
contract, and
back, contract, and back.
00:26:44.95\00:26:50.86
Push the low back into the chair
00:26:50.87\00:26:52.12
as you do it and
feel the abdominal work.
00:26:52.13\00:26:55.09
Again, you can put your hands
00:27:00.08\00:27:01.92
on the muscle you're working.
00:27:01.93\00:27:03.67
So you can feel
contraction of the muscle fibers
00:27:03.68\00:27:07.21
as you're doing it.
00:27:07.22\00:27:08.53
It's very helpful
especially for those who have
00:27:08.54\00:27:10.60
trouble feeling
the muscles work.
00:27:10.61\00:27:12.99
And let's do 10 more.
00:27:13.00\00:27:14.47
There's one, and two, and three,
00:27:14.48\00:27:19.79
and four, and five, six,
00:27:19.80\00:27:25.45
seven, eight,
nine, last one ten, good.
00:27:25.46\00:27:32.73
All right, fellows,
we're all done. Thanks a lot.
00:27:32.74\00:27:34.43
As you can see, you can get
00:27:40.34\00:27:41.51
a really good workout
just sitting in a chair.
00:27:41.52\00:27:43.94
So if you have hip
problems don't give up,
00:27:43.95\00:27:46.24
remember to do it
for the right reason.
00:27:46.25\00:27:48.09
Philippians 4:13,
says, "I can do all things
00:27:48.10\00:27:50.81
through Christ,
who strengthens me."
00:27:50.82\00:27:52.71
God bless you and
I'll see you next time.
00:27:52.72\00:27:54.82