The following program
is designed to demonstrate
00:00:02.41\00:00:04.38
simple workouts that you can use
00:00:04.39\00:00:06.01
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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Proper posture is more important
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than just for how you look.
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It also is very vital
for how your body functions.
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Find out what you
can do about improving
00:00:21.78\00:00:23.38
your posture
next on Body & Spirit.
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Hello, I'm Dick
Nunez, exercise physiologist
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and principal of Miracle Meadows
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and Mountain State Leadership
Academy in West Virginia.
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Welcome to Body & Spirit.
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Today, we're gonna be
talking about proper posture.
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How often I see
people that with posture,
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it just makes me cringe,
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because I know
what it's doing to them.
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People have
forward shoulder roll,
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forward head tilt.
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It's gonna be
affecting their bodies.
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They don't even realize what
they're doing to themselves.
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It's so important it gets
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where you're standing up
properly, sitting properly.
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It helps our
central nervous system
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where all those nerves
are going throughout the body.
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If we start putting
compression on them,
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we're not gonna have the
proper signals going through.
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So it's so important
to have good posture.
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The shoulder should be back
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and back should be
in a good position.
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And when our
structure is set up right,
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it's gonna be healthier.
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You think of a building.
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A building has to
have a good foundation.
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And if the structure has
some type of imperfection in it,
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the building's
gonna be much weaker.
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And that's how
our body is as well.
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God made our body,
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so it works
together to glorify Him.
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So we're gonna focus on
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how we can make
that posture better.
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How we can get
ourselves standing up right,
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getting our head
back in proper position,
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because there's some muscles
that really hold us together.
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When we spend too
much time on the computer
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and our shoulders are
constantly rolled forward
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and you work on stretching back.
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People let those muscles go
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and don't even
know how to work them.
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So it comes to a point
whenever they do exercise,
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they're not even
sure how to contract
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those muscles in their back,
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they feel in another areas.
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So that's we're
gonna focus on today.
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I believe we're
ready to get started.
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Helping me out today
will be Brittany and Christy.
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Brittany is a student
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at the Mountain
State Elementary School.
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Christy at Miracle Meadows
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and Brittany is
also my daughter.
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So let's have a
good workout today.
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We're gonna start by
doing some warming up.
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Let's squeeze the hands.
We're gonna come up and down,
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and up and down,
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and up and down,
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and up and down.
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Ten more times.
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Good. There's three,
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and four, and five,
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and six, seven, eight,
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nine and ten.
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All right, ladies, hit the deck.
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We're gonna do
some pushups today.
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It's a good over
all upper body exercise.
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Okay, let's pop them off.
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Ready? Down,
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up down, up down,
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up down, up down,
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up down, up down,
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up down, up down,
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up down up.
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10 more. One, two,
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three, four,
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five, six,
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seven, eight,
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nine and ten.
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Rest for moment.
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I saw you get up. Do
some more off your knees?
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Okay, 10 more.
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Down and up,
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down and up.
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It's three, four,
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five, six,
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seven, eight, nine.
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Okay, go down and
hold for 15 seconds.
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One, two,
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three, four,
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five, six,
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seven, eight,
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nine, ten.
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Bend your elbows Christy.
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13, 14, 15.
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Good, up on your feet.
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Ooh, that felt good.
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Okay, reach back.
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Stretch the chest.
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Anything we can do that works
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that scapula area will
be helpful for our posture
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and those pushups
we're working back there.
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Okay, bring it across.
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Okay. Pull your scapula out.
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And back.
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And reach across
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and pull the scapula out.
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Okay, Brittany,
can you grab the towels
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for us, please?
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Okay. I'll like you to--
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to lay down on your back,
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so would you head up that way?
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Take the towel, pull it apart.
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Okay, reach back
behind your head.
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Okay, you out straight.
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Keep pulling it apart.
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Okay, come all the way down.
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Okay, and back.
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All the way back, good, pull.
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You can do this
from a standing position.
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We just happen to choose
a lying position this time.
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Keep the arm straight.
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Keep the arm straight.
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Keep pulling the towel apart.
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I expect to see that towel snap.
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Come on, keep going. Good.
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And pull.
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And pull.
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Excellent, keep going.
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And pull in order to get
a good back workout here,
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we need to
focus on those muscles
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around the rotator
cuff, supraspinatus,
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infraspinatus, subscapularis
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and teres minor.
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And also we want to make
sure the deltoids are strong
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'cause all those things
will keep us upright, right?
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Right. All right, good.
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I'm glad you agree. Keep going.
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Ten more.
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Keep the arm straight.
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Keep pulling the towel apart.
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I haven't heard it snap yet.
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There's three,
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and four,
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and five,
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six, seven,
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eight, nine,
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ten. On your feet quickly.
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All right. Good job.
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Okay. Take it from here,
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pulling our towel apart again.
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You're gonna push up
over your head, back down.
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Push up and down,
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up and down,
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up, down.
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Keep pulling it apart.
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Down, up down,
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up down, up.
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Keep going.
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Shoulder area is
such an important part.
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Straight up over the head.
Keep your head up, Christy.
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Look up. Good, push.
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Only come back
down to your chest
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and press back up.
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There you go, up, good.
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Keep pulling it apart.
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Keep the tension on that towel.
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Looks like a limp
noodle there, Christy.
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Come on, push it.
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Five more. One, and two.
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Oh, is that towel
getting heavy, Christy?
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Three, and up, four.
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And up, five. Good job.
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All right. Now,
we're gonna raise them
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out to the side like this.
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And out. Up.
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Get your hands
little closer together,
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Brittany, that'll be easier.
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Try to have the
palm down like this here.
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See how I'm doing it, okay?
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Good. And up, and up.
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Exercise is fun.
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Good. Up,
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up, up.
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Ten more. There's one,
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and two, three,
00:08:34.29\00:08:37.88
and four. Keep going.
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Five, and six,
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seven, eight,
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nine, ten.
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While we have this arm
going, let's draw up like this.
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And up. Keep the elbow up.
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Elbow up. Go all the way down.
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All the way
down. Stand up. Okay.
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Up, up.
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Okay, good.
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Keep going, oh, keep going.
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I'm sorry, you're
doing fine, but keep going.
00:09:11.82\00:09:15.06
Now if I told everybody both
you girls were six foot tall,
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everybody be
wondering how tall I was, right?
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Come on, pull.
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You shall be eight foot.
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And up,
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and up,
00:09:25.61\00:09:27.27
and up.
00:09:27.28\00:09:28.90
Three more. Up,
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up, up.
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Okay, we're
gonna switch sides now.
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Grab your towel again like this.
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You're gonna raise.
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And up,
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up, up.
00:09:40.75\00:09:43.95
Good. We're gonna do a
lot of upper body stuff today,
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because that's so
important for that good posture.
00:09:46.32\00:09:50.31
No more forward
head tilt around here.
00:09:50.32\00:09:52.82
We're gonna have
our heads up proud.
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I especially see
that a lot with girls.
00:09:55.71\00:09:58.49
They put them in
their proper head position.
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They feel like you're
pushing more of backwards,
00:10:00.66\00:10:03.06
13, 14,
00:10:03.07\00:10:06.25
15, 16,
00:10:06.26\00:10:09.77
17, 18,
00:10:09.78\00:10:13.45
19. One more time,
00:10:13.46\00:10:15.07
20. Good.
00:10:15.08\00:10:17.84
Up and up,
00:10:17.85\00:10:21.61
up. Keep the palm.
00:10:21.62\00:10:24.15
Okay, we're gonna keep
this it's like an upright row,
00:10:24.16\00:10:26.80
just like this, okay.
00:10:26.81\00:10:29.03
Pull up.
00:10:29.04\00:10:30.04
Reach all the way down, there.
00:10:30.05\00:10:32.14
Put the pressure back here.
00:10:32.15\00:10:34.81
Come on, Christy.
00:10:34.82\00:10:35.98
You look at some
of our youth today,
00:10:37.69\00:10:39.07
they walk
around with their pants
00:10:39.08\00:10:40.21
halfway down
and all slunged over
00:10:40.22\00:10:42.19
and they look like
they learn how to walk
00:10:42.20\00:10:43.40
around a bunch of chickens.
00:10:43.41\00:10:45.17
And we wonder what happened
to the posture of our youth.
00:10:45.18\00:10:47.31
Five more times.
00:10:50.18\00:10:52.76
Up, up,
00:10:52.77\00:10:56.90
up, up
00:10:56.91\00:11:00.55
and up, okay.
00:11:00.56\00:11:01.55
Let me hold your
towels for a moment.
00:11:01.56\00:11:03.11
Okay, we're gonna
roll the shoulders.
00:11:03.12\00:11:06.17
I was young once too
00:11:06.18\00:11:07.35
but I never found a
desire to walk like a chicken.
00:11:07.36\00:11:09.84
I never had
figured that one out yet.
00:11:09.85\00:11:11.68
Keep going.
00:11:16.50\00:11:19.26
Up and around.
00:11:19.27\00:11:20.86
Five more One,
00:11:20.87\00:11:23.12
two, three,
00:11:23.13\00:11:26.21
four, five.
00:11:26.22\00:11:27.94
The other way up and around.
00:11:27.95\00:11:30.25
And up, good.
00:11:30.26\00:11:33.34
Four, five,
00:11:33.35\00:11:36.07
six, seven,
00:11:36.08\00:11:38.79
eight, nine,
00:11:38.80\00:11:41.56
ten, eleven,
00:11:41.57\00:11:44.38
twelve, thirteen,
00:11:44.39\00:11:47.23
fourteen, fifteen.
00:11:47.24\00:11:49.51
Good. Now we're just
gonna go straight up and down.
00:11:49.52\00:11:53.10
Good. Up and down.
00:11:53.11\00:11:55.76
Many men are good at
this exercise, Christy,
00:12:00.00\00:12:01.65
'cause they're used to telling
their wives, I don't know.
00:12:01.66\00:12:04.75
Well, I don't know. Keep going.
00:12:04.76\00:12:06.78
You had to be good at it too.
00:12:06.79\00:12:08.30
Five more. One, two,
00:12:10.84\00:12:14.13
three, four and five.
00:12:14.14\00:12:17.97
Good job. All right.
00:12:17.98\00:12:19.42
Let's stretch out.
00:12:19.43\00:12:21.05
Put the arm up over your head,
00:12:21.06\00:12:22.31
grab hold of your elbow
00:12:22.32\00:12:23.93
and pull.
00:12:23.94\00:12:25.46
Okay, steady stretch
00:12:28.77\00:12:30.73
long between 10 and 20 seconds.
00:12:30.74\00:12:32.79
10 more seconds. One, two,
00:12:34.47\00:12:37.04
three, four,
00:12:37.05\00:12:39.33
five, six,
00:12:39.34\00:12:41.27
seven, eight,
00:12:41.28\00:12:43.59
nine and ten.
00:12:43.60\00:12:45.10
Switch. Good going,
00:12:45.11\00:12:49.33
two, three,
00:12:49.34\00:12:51.61
four, five,
00:12:51.62\00:12:53.82
six, seven,
00:12:53.83\00:12:55.83
eight, nine
00:12:55.84\00:12:58.06
and ten.
00:12:58.07\00:12:59.32
Bring your arm across
and hold for 20 seconds.
00:12:59.33\00:13:04.59
10, 11,
00:13:10.75\00:13:12.79
12, 13,
00:13:12.80\00:13:14.88
14, 15,
00:13:14.89\00:13:16.96
16, 17,
00:13:16.97\00:13:19.03
18, 19,
00:13:19.04\00:13:21.08
20. Switch.
00:13:21.09\00:13:23.06
Good, good.
00:13:23.07\00:13:25.54
Hold that. That feel good.
00:13:25.55\00:13:29.04
Oh yes. All right.
00:13:29.05\00:13:30.67
Something happening
in there. That's good.
00:13:34.61\00:13:36.73
10, 11,
00:13:36.74\00:13:38.61
12, 13,
00:13:38.62\00:13:40.84
14, 15,
00:13:40.85\00:13:42.86
16, 17,
00:13:42.87\00:13:44.89
18, 19
00:13:44.90\00:13:46.45
and 20.
00:13:46.46\00:13:48.38
All right. Look down,
00:13:48.39\00:13:51.01
look up,
00:13:51.02\00:13:52.47
look down,
00:13:52.48\00:13:53.81
look up. Good.
00:13:53.82\00:13:57.70
Look down,
00:13:57.71\00:13:58.78
look up.
00:13:58.79\00:14:00.89
And up,
00:14:00.90\00:14:02.96
and up,
00:14:02.97\00:14:04.96
and up,
00:14:04.97\00:14:07.13
up. Keep going.
00:14:07.14\00:14:09.60
Let's do 10 more.
00:14:09.61\00:14:11.01
There's a muscle in your
upper back call Levator scapula.
00:14:11.02\00:14:14.29
It goes from the first four
00:14:14.30\00:14:16.09
cervical
vertebrae into the upper,
00:14:16.10\00:14:18.07
upper aspect of the scapula.
00:14:18.08\00:14:19.62
And that's the one we
wanna keep definitely strong
00:14:19.63\00:14:22.11
because if that muscle goes,
00:14:22.12\00:14:23.70
it really notch up
00:14:23.71\00:14:24.70
and creates a
lot of cervical pain
00:14:24.71\00:14:26.51
and nerve pain down your arm.
00:14:26.52\00:14:29.25
How many is it, a
10? Okay. It's finished.
00:14:29.26\00:14:30.96
Now we're gonna
go from ear to ear.
00:14:30.97\00:14:32.77
You might feel your neck popping
00:14:36.98\00:14:38.81
and grinding a
little bit as you do this.
00:14:38.82\00:14:41.06
If you keep the motion going,
00:14:41.07\00:14:43.04
pretty soon you'll find that
it's not gonna happen anymore.
00:14:43.05\00:14:46.65
Good, 10 more times each way.
00:14:46.66\00:14:50.65
There's one,
00:14:50.66\00:14:52.59
and two,
00:14:52.60\00:14:54.73
and three,
00:14:54.74\00:14:56.75
and four,
00:14:56.76\00:14:58.76
and five,
00:14:58.77\00:15:00.65
and six,
00:15:00.66\00:15:02.87
seven, eight,
00:15:02.88\00:15:06.65
nine and ten.
00:15:06.66\00:15:09.21
Turn your head to the side
00:15:09.22\00:15:11.35
and turn,
00:15:11.36\00:15:12.96
and turn,
00:15:12.97\00:15:14.84
turn, turn.
00:15:14.85\00:15:17.73
Good. Let's keep going.
00:15:17.74\00:15:20.70
10 more each way.
00:15:20.71\00:15:22.58
One, and two,
00:15:22.59\00:15:26.39
and three,
00:15:26.40\00:15:28.29
and four,
00:15:28.30\00:15:30.78
five, six,
00:15:30.79\00:15:34.98
seven, eight,
00:15:34.99\00:15:38.97
nine and ten.
00:15:38.98\00:15:41.19
Good job. Let's get a
few breathes into the nose.
00:15:41.20\00:15:44.41
Expand that diaphragm.
00:15:44.42\00:15:46.45
Okay, blow out.
00:15:46.46\00:15:48.34
Into the nose and out.
00:15:48.35\00:15:52.93
Into the nose and out.
00:15:52.94\00:15:56.81
One more time,
into the nose and out.
00:15:56.82\00:16:02.15
Okay, good.
00:16:02.16\00:16:03.94
You know, it's time for? Legs.
00:16:03.95\00:16:07.22
The best overall leg exercise
00:16:07.23\00:16:08.96
I can think of to develop
a good posture is squats.
00:16:08.97\00:16:13.09
And the best way to do squats
00:16:13.10\00:16:14.42
to really get good
development is 10 second reps.
00:16:14.43\00:16:18.57
Good. I'm glad you both agree.
00:16:18.58\00:16:20.62
Now, get in squat position.
00:16:20.63\00:16:22.57
We're gonna
start going down slow.
00:16:22.58\00:16:23.95
One, two,
00:16:23.96\00:16:25.60
three, four,
00:16:25.61\00:16:26.95
five, six,
00:16:26.96\00:16:28.77
seven, eight,
00:16:28.78\00:16:30.45
nine, ten.
00:16:30.46\00:16:31.80
One, two,
00:16:31.81\00:16:33.58
three, four,
00:16:33.59\00:16:34.75
isn't that fun., five, six,
00:16:34.76\00:16:36.87
seven, eight,
00:16:36.88\00:16:38.61
nine, ten.
00:16:38.62\00:16:40.23
One, two,
00:16:40.24\00:16:41.98
three, four,
00:16:41.99\00:16:43.58
five, six,
00:16:43.59\00:16:45.52
seven, eight,
00:16:45.53\00:16:47.14
nine, ten.
00:16:47.15\00:16:48.85
One, two,
00:16:48.86\00:16:50.39
three, four,
00:16:50.40\00:16:51.98
five, six.
00:16:51.99\00:16:53.45
Chest up, seven, eight,
00:16:53.46\00:16:55.72
nine, ten.
00:16:55.73\00:16:57.50
Down, two,
00:16:57.51\00:16:59.25
three, four,
00:16:59.26\00:17:01.06
five, six,
00:17:01.07\00:17:02.86
seven, eight,
00:17:02.87\00:17:04.67
nine, ten.
00:17:04.68\00:17:06.34
Up, two,
00:17:06.35\00:17:08.20
three, four,
00:17:08.21\00:17:10.30
five, six,
00:17:10.31\00:17:12.12
seven, eight,
00:17:12.13\00:17:13.87
nine, ten.
00:17:13.88\00:17:15.37
Down slow,
00:17:15.38\00:17:16.85
two, three,
00:17:16.86\00:17:18.99
four, five,
00:17:19.00\00:17:21.22
six, seven,
00:17:21.23\00:17:23.21
eight, nine, ten.
00:17:23.22\00:17:26.32
One, two,
00:17:26.33\00:17:28.22
three, four,
00:17:28.23\00:17:30.38
five, six,
00:17:30.39\00:17:32.46
seven, eight,
00:17:32.47\00:17:34.67
nine, ten.
00:17:34.68\00:17:36.42
Down, two,
00:17:36.43\00:17:38.52
three, four,
00:17:38.53\00:17:40.51
five, six,
00:17:40.52\00:17:42.23
seven, eight,
00:17:42.24\00:17:44.16
nine, ten.
00:17:44.17\00:17:46.07
One, two,
00:17:46.08\00:17:47.94
three, four,
00:17:47.95\00:17:50.04
five, six,
00:17:50.05\00:17:52.03
seven, eight,
00:17:52.04\00:17:54.00
nine, Again,
00:17:54.01\00:17:55.71
two, three,
00:17:55.72\00:17:57.58
four, five,
00:17:57.59\00:17:59.51
six, seven,
00:17:59.52\00:18:01.50
eight, nine,
00:18:01.51\00:18:03.17
ten. One,
00:18:03.18\00:18:04.99
two, three,
00:18:05.00\00:18:06.94
four, five,
00:18:06.95\00:18:08.71
six, seven,
00:18:08.72\00:18:10.95
eight, nine.
00:18:10.96\00:18:12.33
We're gonna go down
and hold for one minute.
00:18:12.34\00:18:16.21
Hold. Now for those at home,
00:18:16.22\00:18:19.41
10 second reps
are very difficult.
00:18:19.42\00:18:20.87
Bend those knees little more.
00:18:20.88\00:18:22.04
They're very difficult,
00:18:27.35\00:18:28.39
so you may have
trouble doing them
00:18:28.40\00:18:29.78
or this one second
hold might be hard as well.
00:18:29.79\00:18:32.46
And so if you have to
bail out, that's okay.
00:18:32.47\00:18:34.76
Hang in there.
00:18:36.83\00:18:38.42
Come on, bend those knees,
00:18:41.99\00:18:43.06
bend those knees. Hang on.
00:18:43.07\00:18:45.02
Good, good.
00:18:45.03\00:18:47.23
You're looking good.
00:18:47.24\00:18:50.88
We're on the
downhill side of it.
00:18:50.89\00:18:52.94
It's gonna feel
really good when we're done.
00:18:52.95\00:18:55.87
But we got 20 more seconds.
00:18:55.88\00:18:57.73
Hang in there. Hang in there.
00:19:00.29\00:19:03.17
We're down to our last ten,
00:19:05.71\00:19:07.51
nine, eight,
00:19:07.52\00:19:09.36
seven, six,
00:19:09.37\00:19:11.32
five, four,
00:19:11.33\00:19:13.13
three, two,
00:19:13.14\00:19:15.40
one. Oh yes.
00:19:15.41\00:19:18.11
Oh it feels good when it's done.
00:19:18.12\00:19:20.28
Lie down your side.
00:19:20.29\00:19:22.69
Get a hold of your ankle
00:19:22.70\00:19:24.44
and let's stretch
the quadricep out.
00:19:24.45\00:19:27.18
That feel good? Yes.
00:19:28.53\00:19:30.27
No doubt about that, huh?
00:19:32.46\00:19:33.90
Feel good to stop doing
those squats what we did?
00:19:33.91\00:19:36.27
Yeah. Okay, 10 more seconds.
00:19:36.28\00:19:40.36
One, two,
00:19:40.37\00:19:42.16
three, four,
00:19:42.17\00:19:44.25
five, six,
00:19:44.26\00:19:46.24
seven, eight,
00:19:46.25\00:19:48.14
nine, ten. Switch.
00:19:48.15\00:19:50.37
And pull.
00:19:54.06\00:19:57.69
Good. Both these
girls are nice and flexible.
00:19:57.70\00:20:02.90
No? I'm not flexible.
00:20:02.91\00:20:04.96
Okay, 10 more seconds.
00:20:04.97\00:20:07.36
One, two,
00:20:07.37\00:20:09.24
three, four,
00:20:09.25\00:20:11.34
five, six,
00:20:11.35\00:20:13.33
seven, eight,
00:20:13.34\00:20:15.50
nine, ten.
00:20:15.51\00:20:17.12
Sit facing knee.
00:20:17.13\00:20:18.78
Legs apart.
00:20:18.79\00:20:20.29
Okay, lean forward into it.
00:20:20.30\00:20:22.93
Lean. No, don't--don't bounce,
just keep a nice steady lean.
00:20:22.94\00:20:27.95
Good, hold that.
00:20:27.96\00:20:30.28
Hold that. Hold that.
00:20:30.29\00:20:33.19
Okay, sit back and
relax for a moment.
00:20:33.20\00:20:35.71
Okay, go again.
00:20:35.72\00:20:37.75
Same movement.
00:20:37.76\00:20:39.92
Okay, now, I want you to
shift over to your left foot.
00:20:42.01\00:20:44.96
Grab a hold of
your ankle and pull.
00:20:44.97\00:20:47.04
Okay, back to the center.
00:20:50.91\00:20:53.80
Stretch, over to
the right side, pull.
00:20:53.81\00:21:01.79
Okay, back to the center.
00:21:01.80\00:21:04.79
Good, back to left side, pull.
00:21:04.80\00:21:11.62
Back to the center. Good.
00:21:11.63\00:21:16.44
Back to the right side.
00:21:16.45\00:21:17.69
Excellent. Okay,
lay down on your back.
00:21:21.69\00:21:24.86
Be nice and comfortable.
00:21:24.87\00:21:26.24
Good. Bend your
knees, feet on the ground.
00:21:26.25\00:21:29.04
Hands behind your
neck and it's crunch time.
00:21:29.05\00:21:32.38
Ready, up.
00:21:32.39\00:21:34.80
Okay, and up.
00:21:34.81\00:21:36.54
Good, chin up as you come up.
00:21:36.55\00:21:39.22
Blow out as you come out.
00:21:39.23\00:21:41.20
Good, want proper posture
as you do your exercises.
00:21:41.21\00:21:45.32
Abdominal wall is
definitely very beneficial
00:21:45.33\00:21:48.03
for having a good posture.
00:21:48.04\00:21:51.41
Keep going. Ten more.
00:21:51.42\00:21:52.88
One and two,
00:21:52.89\00:21:56.22
three, four,
00:21:56.23\00:21:59.54
five, six,
00:21:59.55\00:22:02.72
seven, eight,
00:22:02.73\00:22:05.90
nine, ten.
00:22:05.91\00:22:08.65
Bring your feet off the ground,
00:22:08.66\00:22:10.50
bend at the ankles.
00:22:10.51\00:22:12.05
Keep your knees bend.
00:22:12.06\00:22:13.70
Keep your knees bend
cross with ankles, good.
00:22:13.71\00:22:16.75
Okay, go.
00:22:16.76\00:22:18.51
Up, and up.
00:22:18.52\00:22:21.12
Excellent. Keep going.
00:22:21.13\00:22:23.98
Four, five,
00:22:23.99\00:22:26.78
six, seven,
00:22:26.79\00:22:29.71
eight, nine,
00:22:29.72\00:22:32.53
ten, eleven, come on,
00:22:32.54\00:22:35.24
twelve, thirteen,
00:22:35.25\00:22:38.23
fourteen, fifteen,
00:22:38.24\00:22:41.12
sixteen, seventeen,
00:22:41.13\00:22:43.13
keep going, eighteen,
00:22:43.14\00:22:45.42
nineteen, twenty.
00:22:45.43\00:22:47.10
Leg straight up.
00:22:47.11\00:22:49.13
And go.
00:22:49.14\00:22:50.63
One, two,
00:22:50.64\00:22:53.38
three. Come on, Christy.
00:22:53.39\00:22:55.02
Four, five,
00:22:55.03\00:22:57.74
six, seven,
00:22:57.75\00:23:00.68
eight, nine, ten.
00:23:00.69\00:23:04.21
Keep going. Home stretch.
00:23:04.22\00:23:06.60
Two, three,
00:23:06.61\00:23:09.26
four, five,
00:23:09.27\00:23:12.24
six, seven,
00:23:12.25\00:23:14.64
eight, nine, ten.
00:23:14.65\00:23:18.35
Over on your stomachs.
00:23:18.36\00:23:20.18
Hands behind your back.
00:23:20.19\00:23:23.04
Okay, lift your
chest off the ground.
00:23:23.05\00:23:24.72
Up, okay, not too fast so,
00:23:24.73\00:23:27.28
up control and hold.
00:23:27.29\00:23:28.41
Up and down.
00:23:28.42\00:23:30.75
Up down.
00:23:30.76\00:23:33.06
Up down.
00:23:33.07\00:23:34.91
Up down.
00:23:34.92\00:23:36.90
Up down.
00:23:36.91\00:23:38.94
Up down.
00:23:38.95\00:23:41.03
Up down.
00:23:41.04\00:23:42.90
Up down.
00:23:42.91\00:23:44.99
Up down.
00:23:45.00\00:23:47.07
Ten more. Down,
00:23:47.08\00:23:49.19
two down,
00:23:49.20\00:23:51.00
three down,
00:23:51.01\00:23:52.81
four down,
00:23:52.82\00:23:54.68
five down,
00:23:54.69\00:23:56.83
six down,
00:23:56.84\00:23:58.75
seven down,
00:23:58.76\00:24:00.71
eight down,
00:24:00.72\00:24:02.71
nine down,
00:24:02.72\00:24:04.96
ten down.
00:24:04.97\00:24:06.16
Okay, push up on your hands,
00:24:06.17\00:24:07.33
but keep your
pelvis on the ground
00:24:07.34\00:24:09.62
so you stretch the abdominal.
00:24:09.63\00:24:11.78
Push up like you're
going up in a pushup position.
00:24:11.79\00:24:14.11
Keep your pelvis down.
00:24:14.12\00:24:15.44
Okay. You know
what I'm talking about.
00:24:15.45\00:24:17.19
Just start pushing up.
There you go. Good job.
00:24:17.20\00:24:20.52
Okay. We just
wanna stretch the back.
00:24:20.53\00:24:25.10
Brittany, you don't
need to go more backwards.
00:24:25.11\00:24:27.13
It feels good. It feels good?
00:24:27.14\00:24:29.22
You said stretch.
00:24:29.23\00:24:30.96
Okay. Ten more seconds.
00:24:30.97\00:24:34.79
One, two,
00:24:34.80\00:24:36.63
three, four,
00:24:36.64\00:24:38.86
five, six,
00:24:38.87\00:24:40.91
seven, eight,
00:24:40.92\00:24:43.31
nine, ten, good.
00:24:43.32\00:24:45.90
On the feet.
00:24:45.91\00:24:48.31
Come back here.
00:24:48.32\00:24:50.20
I want your toes
on the edge there.
00:24:50.21\00:24:53.54
Okay, get a hold of my shoulder.
00:24:53.55\00:24:56.05
Okay, and up and
down on the calves.
00:24:56.06\00:24:58.24
Get your feet
back further, Christy.
00:24:58.25\00:24:59.88
There you go.
Okay, and up and down.
00:24:59.89\00:25:03.41
And up down.
00:25:03.42\00:25:05.33
Up down.
00:25:05.34\00:25:07.39
Up down.
00:25:07.40\00:25:09.57
Up down.
00:25:09.58\00:25:11.83
Up down. Now go fast,
fast fast, fast, fast.
00:25:11.84\00:25:16.48
Hey, don't jump
though just speed it up.
00:25:16.49\00:25:18.51
Now slow.
00:25:22.95\00:25:24.41
When you vary the
speed you definitely vary
00:25:27.17\00:25:28.81
the intensity
on the muscle area.
00:25:28.82\00:25:32.64
Don't we, Christy?
00:25:32.65\00:25:34.22
Okay, ten more fast ones.
00:25:34.23\00:25:36.46
Two, three,
00:25:36.47\00:25:38.07
four, five,
00:25:38.08\00:25:39.41
six, seven,
00:25:39.42\00:25:40.97
eight, nine,
00:25:40.98\00:25:42.86
ten, good.
00:25:42.87\00:25:44.53
Come out here and
let's stretch the calf.
00:25:44.54\00:25:47.13
Step behind you,
00:25:47.14\00:25:48.79
press your heel to the floor.
00:25:48.80\00:25:53.91
Okay, ten more seconds.
00:25:53.92\00:25:55.27
One, two,
00:25:55.28\00:25:57.21
three, four,
00:25:57.22\00:25:59.04
five, six,
00:25:59.05\00:26:00.89
seven, eight,
00:26:00.90\00:26:02.90
nine, ten, switch.
00:26:02.91\00:26:04.81
Okay. and hold that.
00:26:07.54\00:26:09.07
Ten more seconds.
00:26:11.68\00:26:13.15
One, two,
00:26:13.16\00:26:14.91
three, four,
00:26:14.92\00:26:16.86
five, six,
00:26:16.87\00:26:18.72
seven, eight,
00:26:18.73\00:26:20.83
nine and ten.
00:26:20.84\00:26:22.17
Good, hands behind the back.
00:26:22.18\00:26:25.96
Crunch at the
abdominal, bend over.
00:26:25.97\00:26:28.69
Up and back.
00:26:28.70\00:26:30.89
Crunch over.
00:26:30.90\00:26:32.60
Up and back.
00:26:32.61\00:26:34.49
Crunch over.
00:26:34.50\00:26:36.85
Up and back.
00:26:36.86\00:26:38.90
Crunch over.
00:26:38.91\00:26:40.94
Up and back.
00:26:40.95\00:26:44.17
Over up, back,
00:26:44.18\00:26:46.72
again, up and back.
00:26:46.73\00:26:51.58
And up, and back.
00:26:51.59\00:26:54.99
Up. Two more times.
00:26:55.00\00:26:59.11
And one more time.
00:26:59.12\00:27:01.96
Good. Okay, turn.
00:27:01.97\00:27:05.01
And turn.
00:27:05.02\00:27:07.35
Turn, turn.
00:27:07.36\00:27:11.67
Good, five more.
00:27:11.68\00:27:13.15
There's one,
00:27:13.16\00:27:16.21
and two,
00:27:16.22\00:27:19.41
and three,
00:27:19.42\00:27:22.15
and four,
00:27:22.16\00:27:24.97
and five.
00:27:24.98\00:27:26.03
Good. Thank you,
ladies. We're all done.
00:27:26.04\00:27:27.86
Having good posture doesn't
have to be a trial something.
00:27:30.02\00:27:33.62
You can get to a regular workout
00:27:33.63\00:27:35.27
to strengthen the muscles up
00:27:35.28\00:27:36.50
and automatically the
body is gonna bring you
00:27:36.51\00:27:38.46
upright just by
getting strong again.
00:27:38.47\00:27:40.97
I've actually worked
with adults who felt like
00:27:40.98\00:27:42.56
they got taller
after they worked out,
00:27:42.57\00:27:44.68
because now
they're standing upright,
00:27:44.69\00:27:46.01
their head is up,
00:27:46.02\00:27:47.13
the neck is back
in proper position
00:27:47.14\00:27:48.86
and the muscles are strong again
00:27:48.87\00:27:50.65
which helps us to stay
strong for the glory of God.
00:27:50.66\00:27:53.75
God bless you. I look
forward to seeing you next time.
00:27:53.76\00:27:56.17