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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Knee problems
effect a lot of people
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and they don't know
what to do about it.
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We're gonna discuss that
today on "Body and Spirit."
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See what you can do to
have healthy strong knees.
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Hello, I'm Dick
Nunez, Exercise Physiologist
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and Principal of Miracle Meadows
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of The Mountain
State Leadership Academy
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in West Virginia.
Welcome to "Body and Spirit."
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Today we're gonna be
talking about knee problems
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and they really don't
have to be as big as problems
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that you might think.
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Lot of replacement
surgeries or just constant pain
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could easily be alleviated
by a proper exercise program.
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I always try and
help people to understand
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that all joints are weak 'cause
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it's simply bone
connected to bone by ligaments.
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The joint itself
will not have strength,
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it's the muscles
that cross the joint
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that give it strength.
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So if our legs are
strong our knees will be strong.
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We want to focus on
that today and help people
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who maybe
experiencing pain to get into
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a good exercise program
that'll easily take them
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back on the road to recovery.
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I believe we're ready to start.
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Helping me out today
will be Kim and Madison.
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Kim is a student
at Miracle Meadows
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and Madison is at the Mountain
State Leadership Academy.
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So ladies, we're gonna just
find a comfortable chair here
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and fortunately for us
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there is three
convenient ones right here.
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Now whenever we
deal with the knee,
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it is actually
somewhat complex as far as
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what might be happening
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and simple
assessment of knee problems
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go a lot better if we
find out what exactly hurt,
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so for example if
the, if the kneecap
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is going out to
one side or another,
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its gonna cause a
condition called chondromalacia
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were the kneecap has
actually become rough underneath
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and so when people
extend their leg out
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they go pop, pop kind
of grind, it sounds like,
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I got a popcorn pop
underneath my kneecap
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and that lot of
times is all it is
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and then when you
check their leg muscle to see
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how much muscles around there
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like if I'm flexing
the leg out and you check
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and see how much muscles there,
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the reality is you
don't feel anything except
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loose tissue and they are
suppose to be muscle there,
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now they're just
nothing but loose tissue.
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If you put your
leg out straight.
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Go and put your
leg out straight Kim.
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You should be able to
feel some muscle there.
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Madison, go and
put your leg out.
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Now both these girls
have some muscle there,
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but if you put
your leg out straight
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and all you feel is
ague then what kind,
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that's what you have
to stabilize your knee.
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So we're gonna do some
things to, to help people
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get their knee going.
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If you just gone through surgery
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or getting ready for surgery
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this first sequence of
exercise will be very helpful.
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What we gonna do is
we're gonna sit back
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in our chairs somewhat.
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We actually can
get in bad posture,
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that's the only time
I want you to do that.
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Okay, put your
left leg out straight
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and we're gonna raise it up
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and we're gonna
do that 20 times.
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Let's see if you
can get unison here.
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There's three,
four, five, six, seven,
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eight, nine,
ten, eleven, twelve,
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thirteen,
fourteen, fifteen, sixteen,
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seventeen,
eighteen, nineteen, twenty.
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Bend it slightly, okay,
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but keep it the same
bend the whole time, good.
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And up, up, and
up, good six, seven,
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eight, nine,
ten, eleven, twelve,
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thirteen,
fourteen, fifteen, sixteen,
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seventeen,
eighteen, nineteen, twenty,
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bend it little bit more.
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Pull out, okay and
up, and up, and up, up,
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five, six,
seven, eight, nine, ten,
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eleven, twelve,
thirteen, fourteen, fifteen,
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sixteen, seventeen,
eighteen, nineteen, and twenty.
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Could you feel
that, Kim? Yeah out.
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Could you feel
that, Madison? Yes. Okay.
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You can see it's a
very simple exercise,
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but still very effective.
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Kim, where did
you feel that out?
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Right here and right here.
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Okay, you felt that right there.
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Madison, where did you
feel that? Right here. Okay.
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X marks the spot
that's we are after
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we're trying to
develop the quadricep muscles
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without going to lot of motion,
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know it to
properly stimulate the legs,
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thus its gonna help
strengthen the knee.
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All right, so what do
we need to do next, Kim?
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The other leg. The other
leg, you got it, all right.
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Okay, straighten the
other leg out, raise.
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So for those at home
even if you have strong knees,
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you're not having a problem
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this is still an
excellent workout.
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Both these girls are young
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and workout on a regular basis
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and so even for
them they're feeling it.
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I certainly work on a
regular basis and I feel it.
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Ten more, One, two, three, four,
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five, six, seven,
eight, nine and ten.
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Bend it
slightly. Up, and up, good.
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Four, five, and
important to keep it
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the same bend the whole time.
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Eight, nine, ten, eleven,
twelve, thirteen come on,
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fourteen, fifteen,
sixteen, seventeen,
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eighteen, nineteen and twenty.
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Okay, bend it some more.
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Up, and up, up, up, up,
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up, up keep
going, up, nine, ten,
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eleven, twelve, we're
almost done, its gonna feel good
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when we put them down,
isn't Kim? It will really, yes.
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Fifteen, sixteen, seventeen,
eighteen, nineteen, oh, yes.
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Oh, that makes you
sit up and take notice.
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Okay, now what we're
gonna do is we're gonna do
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some leg extension exercises
and the way we're gonna do
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that is from the
sitting position.
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Now this will be
best if we had it assessed
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by a physiotherapist, or
some type of medical doctor,
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or some type of
exercise specialist,
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and maybe they'll tell you
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what part of your
quadriceps might be lagging.
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Some times when
people extend their leg
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the vastus medialis
is very well developed,
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the vastus lateralis
is not, or vice versa.
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And by simply turning your
foot one direction to another.
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For example if I want to
work the vastus medialis,
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I turn my foot out a little bit
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and that'll put
emphassis stimulation
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on the inside of the thigh,
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the muscle is right
there, the vastus medialis.
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If I turn the other direction
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and I do my
extension with my toe in
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now I'm emphasizing
the vastus lateralis.
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And by doing
the vastus lateralis
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I could help
balance my quadriceps
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if one side is, is weaken
and not developed properly.
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So by--those at
home you can either do it
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without any resistance at all
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or we can put our other
foot on top of that foot,
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cross it over and now we
can actually provide ourselves
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some extension there or
some resistance on extension.
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Good, and you could
still turn your toe either way
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depending on what
you want to work on.
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So if I want to do the lateralis
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I'm gonna turn my toe in
and extend my leg that way.
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This is it somewhat
low intensive exercise,
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but still the quadricep
muscles have a great capacity
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for handling aerobic strain,
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so they can
actually burn quite a bit.
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And you could take quite
a bit of burning in those
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before you actually have
to stop, if you so choose.
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Some people choose
not to take much burning.
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So we're gonna do 40 of them.
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There's 26, 27, 28, 29, 30,
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1, 2, 3, 4, 5,
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6, 7, 8, 9, and 10, good.
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Now for those at home,
you may not want to do 40,
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if you may want to take
sometime and stop and rest,
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and that's okay.
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But also we're
trying to make this programs
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that gonna be beneficial
for wide range of people.
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There are not
everybody is gonna benefit
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exactly the same
from the same exercises.
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We have to realize that exercise
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is like a prescription,
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its not gonna fit
everybody for every situation.
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So if you need to go less
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and not do quite so
many reps, that's fine.
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But for those who
are fit and healthy
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and just want to
prevent any knee problems,
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then they want to
push little bit harder.
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So we need to switch
over to the other side now.
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Cross the foot over again.
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And now we're gonna
extend with the other leg.
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You'll be able feel
these in your thighs, Madison?
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Yes, a little bit.
Yes, little bit, Kim?
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Perfect, yes. There is ten.
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Also we're just
doing the top range
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that we're actually
in the pretty safe zone.
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Far more you get
into a leg extension
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as you can come too far back
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with the knees
are at 90 degree bend,
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then it can become a
little more stressful.
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Well, I lost count,
what do we on three?
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Twenty six. Twenty.
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How'd I know you
would be counting, Kim?
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Ten more, two,
three, four, five,
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six, seven, eight,
nine and ten, good, good.
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Now what we're gonna do
is we're gonna put out toe
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back underneath the
chair as much as you can
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and we're just
gonna lean forward
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into it little bit
stretching the quadriceps.
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You wanna tuck in like this.
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As you will be doing here.
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I'm just trying to
get a little stretch
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in the quadriceps and
muscles we just worked.
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Okay, switch to the other side.
00:10:21.48\00:10:24.98
Okay, we're gonna hold
that for ten more seconds.
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One, two,
three, four, five, six,
00:10:35.44\00:10:41.31
seven, eight,
nine and ten, good.
00:10:41.32\00:10:45.90
Now whenever we work a muscle
00:10:45.91\00:10:47.98
in this case we
worked the quadriceps.
00:10:47.99\00:10:49.84
In order to have proper
development of our body,
00:10:49.85\00:10:51.67
we need to work on
the hamstrings as well.
00:10:51.68\00:10:53.84
So the way we're gonna
do is from sitting position
00:10:53.85\00:10:55.53
is we're gonna dig
our heel into the carpet
00:10:55.54\00:10:58.00
and we're gonna pull back
like we're trying to drawback
00:10:59.57\00:11:02.83
and you want to feel
the muscles underneath,
00:11:02.84\00:11:04.95
you put your
hands on your hamstring,
00:11:04.96\00:11:07.60
so you can feel
the hamstring contract.
00:11:07.61\00:11:09.66
We're holding
that for ten seconds.
00:11:09.67\00:11:11.20
Now what we're gonna
do is we'll move it about
00:11:12.21\00:11:13.53
six to eight inches,
dig the heel in again,
00:11:13.54\00:11:15.92
and pull again for ten seconds.
00:11:16.94\00:11:18.80
It's difficult to get
a full range of motion
00:11:20.80\00:11:22.98
resistance work
doing it like this,
00:11:22.99\00:11:25.40
but you can get a good static
resistant in each position.
00:11:25.41\00:11:28.88
Okay, let's move it till
your foot is flat. Now pull.
00:11:29.32\00:11:33.05
You're still
contracting the hamstring.
00:11:34.53\00:11:36.14
Can you feel the
hamstring contract?
00:11:36.15\00:11:37.81
Okay, five more seconds.
00:11:37.82\00:11:39.72
One, now put it back out again
00:11:42.93\00:11:45.48
and dig in
again for ten seconds.
00:11:45.49\00:11:49.27
Seven, six, five,
four, three, two, one.
00:11:49.28\00:11:55.98
Shift, dig the heel in and go.
00:11:55.99\00:11:58.87
Two, three, four, five, six,
00:12:00.43\00:12:05.53
seven, eight, nine, ten.
00:12:05.54\00:12:09.10
Foot flat, drawback ten seconds.
00:12:09.11\00:12:12.59
One, two,
three, four, five, six,
00:12:12.60\00:12:18.56
seven, eight, nine
and ten. All right.
00:12:18.57\00:12:22.96
Other leg, start to squeeze.
00:12:22.97\00:12:26.16
One two, three, four, five,
00:12:26.17\00:12:31.15
six, seven, eight, nine and ten.
00:12:31.16\00:12:35.80
Move it six to
eight inches, squeeze.
00:12:35.81\00:12:37.98
One two, three, four, five,
00:12:37.99\00:12:42.94
six, seven, eight, nine and ten.
00:12:42.95\00:12:47.92
Put the foot flat, curl it.
00:12:47.93\00:12:50.04
One two, three, four, five,
00:12:50.05\00:12:55.08
six, seven, eight, nine, ten.
00:12:55.09\00:12:59.58
Again out, dig in.
00:12:59.59\00:13:01.73
one, two, three, four, five,
00:13:01.74\00:13:06.76
six, seven, eight, nine, ten.
00:13:06.77\00:13:11.01
Move it six to
eight inches, dig in.
00:13:11.02\00:13:13.62
One, two, three, four, five,
00:13:13.63\00:13:18.56
six, seven, eight,
nine and ten. Foot flat.
00:13:18.57\00:13:24.18
One, two, three, four, five,
00:13:24.19\00:13:28.98
six, seven, eight,
nine and ten, good.
00:13:28.99\00:13:34.38
Now let's take a knee and
pull up towards our chest.
00:13:34.39\00:13:37.79
Okay, you look nice
and comfortable there.
00:13:41.83\00:13:43.45
I know, I can sit like
this back to the pelvis.
00:13:44.49\00:13:45.90
You can sit like that
for while, okay, I can't.
00:13:45.91\00:13:48.17
Five more seconds.
Four, three, two, one.
00:13:50.88\00:13:55.27
Now take your
foot, your ankle this way
00:13:55.28\00:13:57.92
and pull it towards you.
00:13:57.93\00:13:59.07
All right, all right. I'm sorry.
00:14:01.23\00:14:02.81
And hold it for
ten more seconds.
00:14:05.33\00:14:06.97
One, two, three, four, five,
00:14:06.98\00:14:11.20
everybody has to be
good at something, Kim.
00:14:11.21\00:14:12.67
Nine and ten. Good.
00:14:13.74\00:14:15.48
Pull up toward your chest.
00:14:16.72\00:14:17.92
And hold for ten more.
00:14:22.42\00:14:24.92
One, two, three, four, five,
00:14:24.93\00:14:29.96
six, seven, eight, nine.
00:14:29.97\00:14:33.66
Get a hold of
the ankle and pull.
00:14:33.67\00:14:36.35
Two, three,
four, five, six, seven,
00:14:38.47\00:14:44.92
eight, nine and ten, good.
00:14:44.93\00:14:48.18
Now we're gonna sit
on the edge of the seat,
00:14:48.96\00:14:51.79
put our toes in behind us
00:14:51.80\00:14:53.55
and we're gonna
push up on to the toes
00:14:55.14\00:14:56.88
and back down again.
00:14:56.89\00:14:58.38
We're gonna be doing
some calf raises this way.
00:14:58.39\00:15:01.08
Keep doing it ladies,
00:15:01.09\00:15:02.22
the reason why we put
our toes underneath there
00:15:02.23\00:15:04.49
is if I do it from out here,
00:15:04.50\00:15:06.48
I only have a couple
inch range of motion.
00:15:06.49\00:15:09.04
But if I keep the toes
tuck back underneath me
00:15:09.05\00:15:11.52
now I can from a seat positions
00:15:11.53\00:15:13.41
still I can get about six
to eight inch range of motion
00:15:13.42\00:15:15.99
that's extremely important.
00:15:16.00\00:15:17.59
Specially for those who
run around in high heel shoes.
00:15:17.60\00:15:20.84
Those who run in
the high heel shoes
00:15:20.85\00:15:22.82
they shorten
their Achilles tendon
00:15:22.83\00:15:24.34
because it isn't use to
going through a normal stretch
00:15:24.35\00:15:26.75
and this will be
extremely important for them
00:15:26.76\00:15:29.31
to do this exercise
00:15:29.32\00:15:30.46
keep the Achilles tendon strong,
00:15:30.47\00:15:32.28
because Achilles
tendon is simply the tendon
00:15:32.29\00:15:33.96
that attaches the gastrocnemius
00:15:33.97\00:15:35.98
where your calf
muscle area into your heel
00:15:35.99\00:15:38.99
and you'll prefer the old term,
00:15:39.00\00:15:41.46
your, your Achilles heel
which means your weak spot.
00:15:41.47\00:15:44.58
So if you tear
your Achilles tendon
00:15:44.59\00:15:47.07
you gonna be in for
a ward of discomfort
00:15:47.08\00:15:49.83
and a very long rehabilitation
00:15:49.84\00:15:52.12
and often times
women who wear high heels
00:15:52.13\00:15:54.70
will take them off and
they'll go running around
00:15:54.71\00:15:56.63
or try to play tennis
or some other exercise
00:15:56.64\00:15:59.56
and snap they tear their tendon
00:15:59.57\00:16:00.98
because it isn't used
to be in stretched anymore.
00:16:00.99\00:16:04.22
So this is a good
way to help that out.
00:16:04.23\00:16:06.80
And also it's just a good part
00:16:06.81\00:16:08.81
for our lower body training.
00:16:08.82\00:16:10.89
We're gonna do ten more.
00:16:10.90\00:16:12.16
One, and two, three, four, five,
00:16:12.17\00:16:19.18
six, seven, eight, nine,
and ten, good. All right.
00:16:19.19\00:16:26.65
We've spend a good amount
of time on the lower body.
00:16:26.66\00:16:29.01
Now we want to work on
some upper body exercise.
00:16:29.02\00:16:31.05
Let's just put the arms up
00:16:31.06\00:16:32.62
and we're gonna
squeeze together in the middle
00:16:32.63\00:16:35.01
and back, squeeze in, and out,
00:16:35.02\00:16:39.07
squeeze in, and
out, squeeze in, out.
00:16:39.08\00:16:44.60
In, squeeze your
arms together if you can.
00:16:44.61\00:16:47.01
I'm not quite getting there
00:16:47.02\00:16:48.04
but if you can get
there squeezing in tight.
00:16:48.05\00:16:51.74
Squeeze, hold it for a count.
00:16:51.75\00:16:54.03
Squeeze and hold and back,
00:16:54.04\00:16:56.83
squeeze hold and back,
00:16:56.84\00:16:59.59
squeeze it and back,
00:16:59.60\00:17:02.18
squeeze it and back, good,
00:17:02.19\00:17:05.19
let's keep
going. Ten more times.
00:17:05.20\00:17:09.74
It's two, three, four, five,
00:17:11.79\00:17:19.39
six, seven, eight. Two more.
00:17:20.58\00:17:26.09
We're having fun, aren't we?
00:17:26.10\00:17:27.24
Yeah, okay. Squeeze it hard.
00:17:27.25\00:17:29.37
Squeeze, squeeze,
squeeze for ten seconds.
00:17:29.38\00:17:32.66
Come on squeeze it,
00:17:32.67\00:17:33.70
there shouldn't
be, uphold your part.
00:17:33.71\00:17:34.92
Hold it tight, hold it
tight. You tight there?
00:17:37.03\00:17:40.10
Yep, that's good.
00:17:40.11\00:17:41.26
Okay, hold it, hold
it, hold it and relax.
00:17:42.31\00:17:47.72
All right, lets take a few
good breathes into the nose,
00:17:47.73\00:17:50.02
out through the mouth,
00:17:51.29\00:17:52.48
into the nose,
out through the mouth,
00:17:53.58\00:17:56.75
in through the nose,
and out through the mouth.
00:17:58.00\00:18:01.33
Okay, we never
wanted de-emphasize
00:18:02.65\00:18:05.35
the ability to breathe properly
00:18:05.36\00:18:06.76
'cause we want to get
our lungs properly oxygenated
00:18:06.77\00:18:09.52
and when people think
about taking a deep breathe,
00:18:09.53\00:18:11.33
they automatically think
of how much can you suck in
00:18:11.34\00:18:14.09
when the reality is if you learn
00:18:14.10\00:18:15.27
how to blow all the
air out of your lungs
00:18:15.28\00:18:17.54
you'll become even more
effective in sucking back in,
00:18:17.55\00:18:20.58
'cause when you
blow everything out
00:18:20.59\00:18:21.70
your body naturally
wants to suck back in.
00:18:21.71\00:18:24.32
If you have good
posture your rib cage is up,
00:18:24.33\00:18:26.58
then your lungs
can properly inflate
00:18:26.59\00:18:28.67
the diaphragm is a muscle itself
00:18:28.68\00:18:30.26
and it can help
that process take place.
00:18:30.27\00:18:32.62
If you're all crunched over,
00:18:32.63\00:18:33.76
you have forward shoulder
tilt like a lot of people do.
00:18:33.77\00:18:36.73
Where the shoulder roll and
they have really bad posture
00:18:36.74\00:18:38.96
and you tell them
to breathe deep there,
00:18:38.97\00:18:40.06
they can hardly
get a breathe in there
00:18:41.06\00:18:42.37
'cause they don't
have the room to it,
00:18:42.38\00:18:44.07
to expand the rib cage.
00:18:44.08\00:18:45.25
So its very, very important.
00:18:45.26\00:18:46.62
Okay right, Madison? Right.
00:18:46.63\00:18:48.29
All right,
good. Now you're good.
00:18:48.30\00:18:50.44
Okay, let's do some
upper back exercise now.
00:18:50.45\00:18:54.06
We're gonna drive back,
00:18:54.07\00:18:55.34
squeeze the shoulder
blades together, reach back out,
00:18:55.35\00:18:58.84
drive them together and back out
00:18:58.85\00:19:01.10
and when you get
back, you wanna think about
00:19:01.11\00:19:02.90
squeezing your
shoulder blades together hard.
00:19:02.91\00:19:05.25
Contract those muscles
in the middle of your back.
00:19:05.26\00:19:07.45
You have a lot of
muscles back there,
00:19:07.46\00:19:08.68
you have the rhomboid
00:19:08.69\00:19:10.26
and you have the teres minor
00:19:10.27\00:19:11.53
and teres major
supraspinatus, infraspinatus,
00:19:11.54\00:19:14.91
subscapularis is on
the front side of scapular.
00:19:14.92\00:19:18.12
There's a whole bunch
of muscles back there.
00:19:18.13\00:19:19.54
In fact you
rotator cuff is made up
00:19:19.55\00:19:21.60
of your
supraspinatus, infraspinatus,
00:19:21.61\00:19:23.71
teres minor and subscapularis.
00:19:23.72\00:19:26.13
And all those
muscles attach on the scapula
00:19:26.14\00:19:28.49
along with 12 other muscles.
00:19:28.50\00:19:31.40
So its a very
important bony area,
00:19:31.41\00:19:33.88
lots of muscles attaching
to that this particular
00:19:33.89\00:19:35.87
motion of the body
is extremely important,
00:19:35.88\00:19:38.22
you never wanna lose this.
00:19:38.23\00:19:39.74
And those muscles back there
00:19:39.75\00:19:41.04
are the ones that
control your posture.
00:19:41.05\00:19:43.13
If you lose those
your posture is gonna go
00:19:43.14\00:19:45.21
south for the
winter and hopefully
00:19:45.22\00:19:47.40
that winter
isn't a permanent one.
00:19:47.41\00:19:49.73
Okay, I've seen lot
of people drastically
00:19:49.74\00:19:52.54
improve their
posture by getting into
00:19:52.55\00:19:54.67
good exercise program,
00:19:54.68\00:19:56.21
strengthening their upper back
00:19:56.22\00:19:57.54
and now they stand up properly.
00:19:57.55\00:19:59.22
Okay, keep going.
We're gonna do ten more.
00:20:00.25\00:20:03.79
Squeeze it together and squeeze,
00:20:03.80\00:20:07.66
and squeeze, good.
00:20:07.67\00:20:09.97
Squeeze, we're
gonna do five more.
00:20:09.98\00:20:13.89
One, and two,
and three, and four.
00:20:13.90\00:20:20.62
One more time.
Five, hold that squeeze.
00:20:20.63\00:20:24.12
Squeeze it
tight for ten seconds.
00:20:24.13\00:20:26.32
One, two, three, four, five,
00:20:26.33\00:20:31.73
six, seven, eight, nine and ten.
00:20:31.74\00:20:36.43
Okay, put the
arm up over the head
00:20:36.44\00:20:37.55
and stretch that
muscle out. Okay, good.
00:20:37.56\00:20:40.68
Very important to
keep that flexibility.
00:20:40.69\00:20:42.57
You got lots of that, right Kim?
00:20:45.22\00:20:46.48
Okay, seven more seconds.
00:20:47.56\00:20:50.02
Six, five, four,
three, two, one, and switch.
00:20:50.03\00:20:55.66
Good, good. Okay, Madison,
you're pretty flexible too.
00:20:56.69\00:21:02.35
Can you take that around
00:21:02.36\00:21:03.35
and put all the
way down over here.
00:21:03.36\00:21:04.52
Don't try it.
Okay, eight more seconds.
00:21:05.78\00:21:10.02
Seven, six, five, four, three,
00:21:10.03\00:21:15.00
two, one. Relax, okay.
00:21:15.01\00:21:18.96
Now from the seated position,
00:21:18.97\00:21:21.00
we're gonna alternate like we do
00:21:21.01\00:21:22.47
on a alternate
dumbbell shoulder press.
00:21:22.48\00:21:24.95
So you have your imaginary
dumbbells in your hand.
00:21:27.26\00:21:30.50
I've got hundreds in my hand,
00:21:30.51\00:21:31.81
so I'm having to
work little harder.
00:21:31.82\00:21:33.57
And you can use
dumbbells to do this exercise
00:21:37.12\00:21:39.21
or you can use cans of food
00:21:39.22\00:21:41.32
or you can use Clorox jugs
00:21:41.33\00:21:44.50
if you put water
or put sand in it
00:21:44.51\00:21:48.17
and that's very helpful
to give you some resistance.
00:21:48.18\00:21:51.39
You want to just make sure that
00:21:51.40\00:21:52.48
both the jugs weigh the same,
00:21:52.49\00:21:54.37
or the cans are similar size,
00:21:54.38\00:21:56.37
or the books are similar size.
00:21:56.38\00:21:58.35
You want to make sure
you can get a good hold
00:21:58.36\00:21:59.80
on them 'cause you don't
want to get something up high
00:21:59.81\00:22:02.07
and loose grip on it and have it
00:22:02.08\00:22:03.07
knock you on the
head. Keep going.
00:22:03.08\00:22:07.74
There have been many
people they've come up to me
00:22:10.72\00:22:13.01
since the 3ABN program has
started with "Body and Spirit"
00:22:13.02\00:22:16.85
and they say that they
could hardly bring their arms up
00:22:16.86\00:22:19.58
until they
starts following along
00:22:19.59\00:22:21.56
on the "Body and Spirit" show.
00:22:21.57\00:22:22.79
And now they have much,
much greater range of motion
00:22:22.80\00:22:26.59
and that's such a
wonderful blessing
00:22:26.60\00:22:29.04
that we on the team
of the "Body and Spirit"
00:22:29.05\00:22:32.55
program are
really excited about.
00:22:32.56\00:22:34.13
Ten more each way.
00:22:37.08\00:22:38.31
There's one, and two,
00:22:38.32\00:22:41.93
and three, four, five,
00:22:41.94\00:22:47.17
six, seven, eight,
00:22:47.18\00:22:52.86
nine and ten. Good.
00:22:52.87\00:22:56.34
Oh, it starts to feel
it after a while don't you?
00:22:56.35\00:22:58.77
Okay, you bring it across,
bring your shoulder across.
00:22:58.78\00:23:01.36
Okay, and switch
that shoulder. Good.
00:23:01.37\00:23:03.33
Ten more seconds.
00:23:03.34\00:23:04.35
One, two, three, four, five,
00:23:04.36\00:23:09.27
six, seven, eight, nine and ten.
00:23:09.28\00:23:13.83
Switch it. Are
you popping? Yeah.
00:23:13.84\00:23:19.37
Okay, ten more seconds.
00:23:19.38\00:23:20.89
One, two, three, four, five,
00:23:20.90\00:23:25.79
six, seven, eight, nine and ten.
00:23:25.80\00:23:30.51
Kim, has taken herself
00:23:30.52\00:23:31.52
there's some
chiropractic adjustments
00:23:31.53\00:23:32.84
while we're doing this here.
00:23:32.85\00:23:34.69
Okay, now we're
gonna do some arm work.
00:23:34.70\00:23:37.99
We're gonna put,
we're gonna lean forward
00:23:38.00\00:23:39.49
put our arm
down between our legs
00:23:39.50\00:23:41.61
block it with your knee
00:23:41.62\00:23:43.08
and you're gonna curl your
arm up and press back down.
00:23:43.09\00:23:45.91
This is an excellent exercise,
00:23:46.94\00:23:48.54
it's like a
concentration curl that we use
00:23:48.55\00:23:50.73
a dumbbell with and
you use your other arm
00:23:50.74\00:23:53.85
to give you the resistance
00:23:53.86\00:23:55.62
and get all the way down. Good.
00:23:55.63\00:23:59.16
Six more, One, two, three,
00:24:06.16\00:24:11.95
four, five, six.
00:24:11.96\00:24:15.87
Oh, that feels good. Doesn't it?
00:24:15.88\00:24:18.24
And let's do the other side now.
00:24:19.62\00:24:21.58
All the way down.
00:24:21.59\00:24:22.91
Seven, eight, nine, ten, eleven,
00:24:27.87\00:24:35.72
twelve, thirteen,
reach all way down.
00:24:35.73\00:24:39.02
Fourteen, fifteen,
sixteen, seventeen,
00:24:39.03\00:24:45.24
eighteen, nineteen and twenty.
00:24:45.25\00:24:48.82
Let's do the triceps now.
00:24:48.83\00:24:50.54
Block here, down, and down,
00:24:50.55\00:24:54.31
three, four, five, six, seven,
00:24:54.32\00:25:01.72
eight, nine, ten,
eleven, twelve. Good.
00:25:01.73\00:25:09.34
Thirteen, fourteen
fifteen, sixteen, seventeen,
00:25:09.35\00:25:16.76
eighteen,
nineteen. One more, twenty.
00:25:16.77\00:25:19.97
Switch, press, and
press, press, press.
00:25:19.98\00:25:26.45
It's five, six, seven,
00:25:28.35\00:25:32.91
eight, nine, ten, eleven,
00:25:32.92\00:25:39.09
twelve, thirteen,
fourteen, fifteen,
00:25:39.10\00:25:44.56
sixteen, seventeen, eighteen,
00:25:44.57\00:25:48.81
nineteen, one
more, twenty, good.
00:25:48.82\00:25:51.76
All right, now we're
gonna crunch your abdominal.
00:25:51.77\00:25:54.46
Put your hands on
your abdominal wall.
00:25:54.47\00:25:56.29
Crunch forward press back,
00:25:56.30\00:25:59.17
crunch forward press back,
00:25:59.18\00:26:01.77
crunch forward and back,
00:26:01.78\00:26:04.63
forward and
back, forward and back.
00:26:04.64\00:26:09.22
Good, keep going.
00:26:09.23\00:26:11.45
And crunch way back,
crunch way back, good.
00:26:11.46\00:26:17.67
Twenty more, One, two,
00:26:20.24\00:26:24.85
and three, and four.
00:26:24.86\00:26:29.04
Putting your
hands on your abdomen
00:26:29.05\00:26:30.41
will help you to
feel the contraction.
00:26:30.42\00:26:32.38
And seven, eight, nine,
00:26:33.57\00:26:39.62
and ten. Ten
more. Almost done, Kim.
00:26:39.63\00:26:43.19
Two, three, four,
00:26:43.20\00:26:48.96
five, six, seven,
00:26:48.97\00:26:54.38
eight, nine.
One more, ten. Good.
00:26:54.39\00:26:59.46
All right ladies, well done.
00:26:59.47\00:27:00.80
Its always sad for
me when I talk to people
00:27:06.27\00:27:08.89
who have knee
pain from arthritis
00:27:08.90\00:27:11.10
or just from wearing out
or letting them as muscles go
00:27:11.11\00:27:14.76
and they think there
is nothing they can do.
00:27:14.77\00:27:16.64
They think that they
just need to give up.
00:27:16.65\00:27:18.67
They're afraid to bend,
00:27:18.68\00:27:19.69
they're afraid to move
because anything hurts.
00:27:19.70\00:27:22.38
The reality is if
your muscles get weak
00:27:22.39\00:27:24.93
any moment you do is gonna hurt.
00:27:24.94\00:27:26.51
The joints is gonna
take you more of that stress.
00:27:26.52\00:27:28.76
But there is good news,
00:27:28.77\00:27:29.97
if you get on to
regular exercise program.
00:27:29.98\00:27:32.27
Get the quadriceps strong
00:27:32.28\00:27:34.13
and make it a
routine of your life.
00:27:34.14\00:27:36.35
You'll find your
knees getting a lot stronger
00:27:36.36\00:27:38.07
and you may bypass a
lot of very bad conditions
00:27:38.08\00:27:41.56
and you may bypass sudden
00:27:41.57\00:27:42.90
if you ever have the
knee replacement surgery.
00:27:42.91\00:27:45.13
Stay with it always do
it for the glory of God.
00:27:45.14\00:27:47.79
He'll bless your effort.
00:27:47.80\00:27:49.26
Remember "You can do all things
00:27:49.27\00:27:50.95
through Christ,
who strengthens you."
00:27:50.96\00:27:52.77
God bless you. I look
forward to see you next time.
00:27:52.78\00:27:55.33