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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Today we're gonna
be covering a topic
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that is very
unusual for most people
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and that's how to train
if you're in a wheelchair.
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So we're gonna be
doing wheelchair fitness.
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Stay tune next
for 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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Oftentimes people think
that if you're in a wheelchair,
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your exercise days are
over, and that's not true.
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There's lot's of
good things you can do
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even if you're wheelchair bound.
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So we're gonna
get started right now
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on a good exercise
program just for you.
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And helping me out
today will be Rick and Andrew,
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both students at the Mountain
State Leadership Academy.
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And Rick is also my son.
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We look forward to having
a good workout here today.
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Obviously fellows,
we're gonna be doing
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this from a seated position.
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So let's have a seat here.
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There are many reasons
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why somebody might
be in a wheelchair.
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Oftentimes it's a
because they're paraplegic
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or they're of course
could be quadriplegic
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which in that case its
going to be very difficult
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to do pretty much any exercise.
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And for those who are paraplegic
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or just having
trouble getting around
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and many people on wheelchair,
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they still have the
nerve function well in place.
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They're just not able to do
enough to get up and around.
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And I have great
respect for nerve disorders,
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because I have one happened
in my neck about 15 years ago,
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where I actually lost
90 percent of strength
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in my right arm overnight.
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And you really don't realize
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what it's like to have
a neurological impingement
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unless you have it.
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I cannot relate to
being in a wheelchair
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or having to be stuck there,
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and so I really
can't come up to somebody
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who is in a
wheelchair and go I understand,
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because I really don't.
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But I can also look at it
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from a perspective
of trying to help them
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and see what we can do to
give them as much as possible.
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And I know there are people
who have been in wheelchairs
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who have gotten
out of wheelchairs,
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because they've gone
into good fitness programs,
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strengthen up their legs.
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And were now able
to get up and going.
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So we're gonna do a lot
of upper body exercise today.
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And we're also trying to do
a little bit of leg exercise
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all though it won't be
applicable for everybody.
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So let's go and get
started and we gonna warm up
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with just little
bit of arms circling.
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I've had several
people come up to me
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who are in wheelchairs.
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There were so thankful
that we actually did a program
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here last season on
3ABN for wheelchair fitness
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and we're excited to
be able to have a chance
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to do another one.
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Okay, let's go about five more.
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All right, now we're
gonna just reach out.
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Well this way,
just keep alternating it
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and it's ten more each way.
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It's one, and two,
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three, four,
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five, six, seven,
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eight, nine and ten.
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Now we're gonna take
the same type of motion.
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This time we're gonna block
ourself with the other hand.
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We're gonna give
us self resistance
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as we go out all
the way and back in.
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This is giving
us some chest work
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and while try and bring
the arm across the body.
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Ideally when we work the
chest traditionally people
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who do like bench pressing
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which is simply
pushing straight out.
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They don't get the
full motion of the chest
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which actually is to
bring the arm across,
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because it
horizontally adducts the humerus
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which is your upper
bone and brings it across.
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So in order to get
full motion of the peck,
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we actually need to do
a crossing type motion.
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And I catch up with you guys,
have many we've done Andrew.
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Okay, let's do ten more.
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One, two, three,
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four, five, six,
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seven, three more,
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eight, nine, one
more time and ten, good.
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Let's switchover to other side.
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Press, press, press,
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full range of motion each time.
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Press, press,
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and its nine, ten.
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Ten more, one, and two,
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three, four, five,
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six, seven, eight,
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nine and ten.
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So press the hands
together in the middle hard.
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Now out and back, out and back,
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out and back, out and back.
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Keep it up, and seven.
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We're going to 20, Andrew.
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As we know many people
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who are in wheelchairs have
had tremendous success in life
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doing a lot of
things they want to do.
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Its wheelchair
basketball, wheelchair Olympics.
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You can still be very active
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and very healthy
despite being in a wheelchair.
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How many we are on?
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Okay, let's pull
our hands back up
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like this in a
prayerful position.
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Now we're gonna
push as hard as we can.
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Push, push, push
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and we're gonna
go ten more seconds,
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one, two, three, four, five,
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six, seven, eight, nine
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and ten, good, relax.
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And stretch out,
put your arms back.
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Chest stretch
and now come across.
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Pull the shoulder blades out.
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Okay, and back.
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I personally have had the
joy of training several people
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that were in wheelchairs,
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and have seen just
tremendous progress.
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We had a young man come out
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to our Wellness
Center at Spinal Bethesda,
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and he did a tremendous job
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and dramatically
increased his strength
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and found a whole
new life for himself
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as he continues to
working out to this day.
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Also he watches this program,
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so if he isn't
working out this program
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will certainly stimulate him
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that in fact that he
still should be doing so.
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Okay, relax okay we're
gonna go to back training now.
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We gonna reach out.
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Grab the wrists,
pull back and out.
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And pull and out, pull and out.
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We're gonna do 20 repetitions.
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Seven, eight, this
one is designed to work
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latissimus dorsi.
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Ten, eleven, twelve, thirteen,
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fourteen, fifteen,
sixteen, seventeen,
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three more, eighteen,
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nineteen last
one and twenty, good.
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Other side, pull and reach,
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and pull and
reach, pull and reach.
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There's four, five, six, seven,
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eight, nine and ten more.
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It's one, and two, three,
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four, five, six, seven,
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eight, nine and ten.
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Now from seated position,
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we're gonna
drive our elbows back,
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squeezing the scapula together,
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and back out, and back and out.
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Squeezes scapula back,
out and squeeze and out,
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squeeze out, squeeze and out,
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its number seven,
out, eight and out,
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and nine out, ten each way out.
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Eleven and twelve,
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thirteen, fourteen,
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fifteen, sixteen
four more, seventeen,
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eighteen two more,
nineteen last one, twenty.
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Hold that for ten seconds.
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Squeeze hard, one, two, three,
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four, five, six, seven, eight,
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nine, ten, good.
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Pull arm over the head, pull.
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Pull for ten more seconds,
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five, six, seven, eight,
nine and ten, switch over.
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We're gonna hold each stretch
for about 10 to 15 seconds,
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or 10 to 20 seconds
somewhere around that range.
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And you don't wanna overdo,
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you just wanna feel a
good stretch on the muscle.
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Four more seconds, one,
two, three and four, good.
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Shake it out.
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Okay, we're gonna go
after the shoulders next.
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And the way we're gonna do
that is we're gonna reach up.
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We're gonna
alternate pushing our arm up
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just going from shoulder on up.
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You can use dumbbells
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while you do this
or some cans of food
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that are of
equal weight or fill up
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a couple of Clorox
jugs with water or sand.
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Make sure again
they're equal weight
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and you can use this.
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This would be like an
alternate dumbbell press.
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But even without weight,
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pretty soon you start
to feel those shoulders
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also in the arms
feel like weight.
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Let's go ten more each way.
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It's one and two
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and three and four,
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five, six, seven,
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eight, nine and ten.
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Okay we're gonna pull
one arm our in front of us
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and put the
other arm on top of it.
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And rise up and push down
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and up and down and
up and down very good.
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Keeps it going?
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It's four, five, six,
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seven, go on to 20,
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eight, nine, ten, ten more.
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One, and two,
00:11:57.23\00:12:01.21
and three, four, five.
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Five more, six, seven, eight,
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two more, nine and ten.
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Good, switch and
down up and down,
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it's three, tension on, four,
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five, six, seven,
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eight, nine ten.
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Good, ten more.
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Eleven, twelve, thirteen,
00:12:38.19\00:12:43.84
fourteen, fifteen,
sixteen, seventeen,
00:12:43.85\00:12:51.73
eighteen,
nineteen and twenty, good.
00:12:51.74\00:12:56.58
Did you feel those Rick?
00:12:56.59\00:12:57.82
Oh, yeah. How about you Andrew?
00:12:57.83\00:12:58.94
I can feel them.
00:12:58.95\00:12:59.94
All right, lets
spend over a little bit.
00:12:59.95\00:13:02.03
Okay, we're gonna take
the elbows at a 90 degree.
00:13:02.04\00:13:04.46
We're gonna raise up,
00:13:04.47\00:13:06.45
it's kind like a
chicken winging exercise.
00:13:06.46\00:13:08.00
We're gonna look pretty funny
00:13:08.01\00:13:09.00
when they get
on all three of us,
00:13:09.01\00:13:10.00
we're gonna look
like a bunch of chickens
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trying to fly here.
00:13:11.01\00:13:12.00
This is working a posterior
aspect of the deltoid region.
00:13:15.15\00:13:19.30
Up, and up, and up, up,
00:13:19.31\00:13:24.46
is without doing
any resistance per se,
00:13:24.47\00:13:27.02
we are trying to do 30 of these.
00:13:27.03\00:13:28.45
Seventeen, eighteen, nineteen,
00:13:33.31\00:13:37.89
twenty, ten more.
00:13:37.90\00:13:39.37
One, and two, and three,
00:13:39.38\00:13:44.01
four, five, six, seven,
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eight, nine and ten.
00:13:50.06\00:13:54.01
Now we're gonna
get a hold of wrist.
00:13:54.02\00:13:55.95
We're gonna pull the
arm up and back down.
00:13:55.96\00:13:58.20
Up and down. Up and down.
00:13:58.21\00:14:02.41
Up and down. Keep
going, going for 20 Andrew.
00:14:02.42\00:14:07.12
People who are in wheelchairs
need lot of shoulder strength.
00:14:07.13\00:14:11.31
And I think
we're starting to feel
00:14:11.32\00:14:12.41
our shoulders pretty
well. I know I am feeling mine.
00:14:12.42\00:14:14.21
This one is up tying
in the trapezius area.
00:14:17.51\00:14:19.89
It's fourteen. Yeah.
00:14:23.03\00:14:24.87
Fifteen, sixteen, seventeen,
00:14:24.88\00:14:30.39
eighteen, nineteen,
00:14:30.40\00:14:32.82
and I'm feeling those
traps now to twenty good.
00:14:32.83\00:14:36.07
Up trapezius are the muscles
00:14:36.08\00:14:38.47
that come of on
each side of your head
00:14:38.48\00:14:40.82
that are on the
sides of the neck.
00:14:40.83\00:14:42.92
Football players tend
to get real pronounced
00:14:42.93\00:14:44.70
trapezius muscles, the
muscle right into here.
00:14:44.71\00:14:48.89
You have it on each side
00:14:48.90\00:14:49.89
and that muscles
are very long muscle,
00:14:49.90\00:14:51.19
it goes from the occipital
protuberance of your skull
00:14:51.20\00:14:53.70
which is the back of
your head all the way down
00:14:53.71\00:14:56.83
to the thoracic vertebrae.
00:14:56.84\00:15:01.04
So it's a very long muscle.
00:15:01.05\00:15:02.15
Okay, good.
00:15:11.54\00:15:13.23
All right now just
roll the shoulders.
00:15:13.24\00:15:15.42
In fact I
remember I think it's T-12.
00:15:15.43\00:15:17.64
It goes all way down to the
very last thoracic vertebrae.
00:15:17.65\00:15:20.57
So it's a very long muscle.
00:15:20.58\00:15:22.62
And basically engulfs
00:15:22.63\00:15:24.78
all the rest of
muscles in you upper back.
00:15:24.79\00:15:26.68
Good, lift the
shoulders way up high.
00:15:31.56\00:15:34.54
This again is
bringing trapezius into play.
00:15:34.55\00:15:36.65
Three more. Okay,
let's go the other direction.
00:15:40.40\00:15:46.04
This is also
working levator scapulae
00:15:46.05\00:15:48.14
which is the muscle that
I had knot up on me that,
00:15:48.15\00:15:50.91
put me into such a tizzy.
00:15:50.92\00:15:52.45
It took me ten years to
rehabilitate my right arm.
00:15:52.46\00:15:55.16
It's a very long
and painful ordeal.
00:15:55.17\00:15:57.32
When you're thirty
years old and all sudden
00:15:57.33\00:15:58.72
you have 90 percent of
strength in your arm gone,
00:15:58.73\00:16:01.48
it's a frustrating thing.
00:16:01.49\00:16:03.12
Okay we're gonna do five more,
00:16:08.53\00:16:11.12
one, two, three, four, five,
00:16:11.13\00:16:17.51
now straight up
and down, up and down.
00:16:17.52\00:16:20.86
We'll do 20 of these,
00:16:20.87\00:16:22.55
it's four, five, six, seven,
00:16:22.56\00:16:28.56
eight, nine, ten, eleven,
00:16:28.57\00:16:34.29
twelve, thirteen, fourteen,
00:16:34.30\00:16:38.61
fifteen, sixteen, seventeen,
00:16:38.62\00:16:43.32
eighteen,
nineteen and twenty, good.
00:16:43.33\00:16:47.83
Okay, let's turn
our head to the side.
00:16:47.84\00:16:51.94
Turn, and turn, and turn,
00:16:51.95\00:16:59.21
three more times each way.
00:16:59.22\00:17:01.71
You turn, its one,
turn, turn and its two,
00:17:01.72\00:17:08.19
turn and turn,
there's three, good.
00:17:08.20\00:17:12.20
You gonna hold your arm.
00:17:12.21\00:17:13.90
Pull it across your chest.
00:17:13.91\00:17:16.86
Hold it ten more seconds,
00:17:16.87\00:17:20.40
one, two,
three, four, five, six,
00:17:20.41\00:17:26.57
seven, eight,
nine and ten, switch.
00:17:26.58\00:17:30.32
Ten more seconds, one, two,
00:17:35.78\00:17:38.71
three, four, five, six, seven,
00:17:38.72\00:17:43.74
eight, nine, ten, good.
00:17:43.75\00:17:47.46
Nice, get a couple of
breaths into the nose,
00:17:47.47\00:17:50.49
out through the
mouth, into the nose,
00:17:50.50\00:17:54.80
out through the mouth,
and we time in and out.
00:17:54.81\00:18:01.77
All right, keep
hands on the abdomen.
00:18:01.78\00:18:04.68
We're gonna
contract the abdomen forward.
00:18:04.69\00:18:07.22
And we're gonna
layback contract and layback.
00:18:07.23\00:18:12.15
We're gonna blow
out as we come forward,
00:18:12.16\00:18:14.86
then back blow
out. Forward and back,
00:18:14.87\00:18:19.41
blow out and back
blow out and back again.
00:18:19.42\00:18:26.32
When you do this exercise
00:18:28.12\00:18:29.42
its real focus on the
isolating of the abdominal wall.
00:18:29.43\00:18:32.59
You have to focus on
contracting abdominal each time.
00:18:37.78\00:18:40.64
Good, keep going.
00:18:43.40\00:18:44.97
Let's do ten more,
00:18:50.70\00:18:51.77
it's two, and three,
00:18:54.86\00:18:59.47
and four, five, six,
00:18:59.48\00:19:06.91
seven, and eight, nine,
00:19:06.92\00:19:14.18
now we're gonna hold
our contraction here,
00:19:14.19\00:19:16.87
and hold that for 20 seconds.
00:19:16.88\00:19:18.82
Tying the abdominal hard
00:19:18.83\00:19:20.27
as if somebody is gonna
punch you right in the belly.
00:19:20.28\00:19:22.19
It's ten, fifteen, sixteen,
00:19:25.73\00:19:32.77
seventeen, eighteen, nineteen,
00:19:32.78\00:19:35.55
now push, push
back into the chair.
00:19:35.56\00:19:39.50
We gonna hold
that for 20 seconds.
00:19:39.51\00:19:44.60
It's five, ten, eleven,
00:19:44.61\00:19:51.54
twelve, thirteen,
fourteen, fifteen,
00:19:51.55\00:19:55.23
sixteen, seventeen, eighteen,
00:19:55.24\00:19:58.45
nineteen and twenty.
00:19:58.46\00:20:01.70
Now the next
sequence of exercise
00:20:01.71\00:20:03.15
is not everybody
may be able to do.
00:20:03.16\00:20:05.05
We're gonna try to
move the legs a little bit.
00:20:05.06\00:20:07.45
So we gonna put one leg out
00:20:07.46\00:20:09.65
and we're just going to
try raise it up a bit and down.
00:20:09.66\00:20:12.73
Up and down. Up
and down, up and down.
00:20:12.74\00:20:18.77
Even if you just barely contract
00:20:18.78\00:20:20.21
the leg muscle, that's fine.
00:20:20.22\00:20:22.41
It will get you on the way back.
00:20:22.42\00:20:24.23
Nine, ten,
we're gonna to twenty,
00:20:24.24\00:20:27.81
eleven, twelve, thirteen,
00:20:27.82\00:20:32.46
fourteen, fifteen,
sixteen, seventeen,
00:20:32.47\00:20:38.98
eighteen, nineteen and twenty.
00:20:38.99\00:20:42.53
Now we wanna have
the leg up extended.
00:20:42.54\00:20:45.92
If you need somebody to
help you lift your leg out.
00:20:45.93\00:20:48.88
That will be fine.
00:20:48.89\00:20:50.13
But we're gonna try and
hold that for thirty seconds
00:20:50.14\00:20:52.51
tightening the
thigh the whole time.
00:20:52.52\00:20:54.05
Feel your leg, so you
know you're contracting it.
00:20:54.06\00:20:58.16
You gonna keep holding it.
00:20:58.17\00:21:00.76
And hold it for
twenty more seconds.
00:21:00.77\00:21:03.58
It's an
important step in recovery
00:21:03.59\00:21:05.32
as to get the
static contractions down.
00:21:05.33\00:21:07.28
Yeah, ten more seconds.
00:21:10.25\00:21:11.62
One, two, three, four, five,
00:21:11.63\00:21:16.64
six, seven, eight, nine and ten.
00:21:16.65\00:21:22.74
Okay, lets' go the other side.
00:21:22.75\00:21:24.28
Up and down, we're
gonna do 20 of those first.
00:21:24.29\00:21:27.40
Seven, eight, nine, ten, eleven,
00:21:33.10\00:21:40.64
twelve, thirteen, fourteen,
00:21:40.65\00:21:44.32
fifteen, sixteen, seventeen,
00:21:44.33\00:21:48.40
eighteen, nineteen,
twenty, now hold it out.
00:21:48.41\00:21:54.87
Here we're gonna
go for 30 seconds.
00:21:54.88\00:21:58.30
Flex the way as hard you can.
00:21:58.31\00:22:02.20
You may just be trying to hold
00:22:02.21\00:22:03.38
your foot up and that's okay.
00:22:03.39\00:22:05.41
We all start somewhere,
00:22:05.42\00:22:06.41
if you've to drop
your leg, that's fine too.
00:22:06.42\00:22:08.83
Working on it, get stronger.
00:22:08.84\00:22:10.76
And we're down
to ten more seconds.
00:22:14.44\00:22:16.46
One, two, three, four, five,
00:22:16.47\00:22:21.64
six, seven, eight, nine and ten.
00:22:21.65\00:22:27.19
Now I want you to just to
dig your foot into the ground.
00:22:27.20\00:22:30.78
Or if you're in the chair,
it's going to be coming up
00:22:30.79\00:22:32.90
against that chair and
just contract your hamstring.
00:22:32.91\00:22:36.23
If you can't reach back
and feel your hamstring.
00:22:36.24\00:22:38.89
We're gonna try and contract
that for 30 seconds as well.
00:22:38.90\00:22:42.46
Again a very
important part of training,
00:22:42.47\00:22:44.63
you have to balance the muscle
00:22:44.64\00:22:45.68
between quadriceps
and the hamstrings.
00:22:45.69\00:22:48.31
If you get any tension at all,
00:22:48.32\00:22:49.86
that's starting in
the right direction.
00:22:49.87\00:22:51.93
That should give you
encouragement and hope.
00:22:51.94\00:22:54.17
If you can still move your leg,
00:22:54.18\00:22:55.40
then we really want
to get them stronger.
00:22:55.41\00:22:57.37
Ten more seconds, here.
00:22:57.38\00:22:59.45
One, two, three, four, five,
00:22:59.46\00:23:04.88
six, seven, eight, nine and ten.
00:23:04.89\00:23:09.75
The other side, put it
on the ground, pull back.
00:23:09.76\00:23:14.38
Again we're gonna
hold for 30 seconds.
00:23:14.39\00:23:18.67
Flex the
hamstrings as much as you can.
00:23:18.68\00:23:22.27
Pull against it.
There's ten seconds.
00:23:22.28\00:23:27.43
Pulling, pull, pull,
pull, good keep pulling.
00:23:27.44\00:23:34.63
Ten more seconds, one, two,
00:23:34.64\00:23:38.52
three, four, five, six, seven,
00:23:38.53\00:23:43.42
eight, nine and ten.
00:23:43.43\00:23:46.27
Get a hold of
your leg and the knee,
00:23:46.28\00:23:48.27
pull up to the chest.
00:23:48.28\00:23:49.60
You pull for 15 seconds.
00:23:52.69\00:23:54.54
And we've got five more seconds.
00:23:59.31\00:24:01.40
Four, three, two, one.
00:24:01.41\00:24:05.41
Switch. Fifteen
seconds on this side.
00:24:05.42\00:24:11.58
We're now to our last ten, nine,
00:24:11.59\00:24:14.46
eight, seven, six, five, four,
00:24:14.47\00:24:19.59
three, two, one good.
00:24:19.60\00:24:23.44
Let's go back to upper
body, we're gonna do the arms.
00:24:23.45\00:24:26.70
Lean forward.
00:24:26.71\00:24:28.68
Get a hold of your
wrist your palm up.
00:24:28.69\00:24:31.67
Curl your arm up and
back down, up and down.
00:24:31.68\00:24:36.97
Somebody is in a wheelchair
and he has very strong arms.
00:24:36.98\00:24:39.99
So we're gonna do 25 of these.
00:24:40.00\00:24:42.89
Six, seven, eight,
make yourself work,
00:24:42.90\00:24:48.47
nine, ten, eleven, twelve.
00:24:48.48\00:24:54.94
Because all the
wheelchairs today are motorized,
00:24:54.95\00:24:56.86
so they don't need
such strong arms after all.
00:24:56.87\00:24:59.89
Sixteen, seventeen, eighteen,
00:24:59.90\00:25:05.27
nineteen, twenty, twenty one,
00:25:05.28\00:25:10.13
twenty two, twenty three,
00:25:10.14\00:25:13.30
twenty four one
more time twenty five.
00:25:13.31\00:25:16.07
And switch and
curl and down curl down,
00:25:16.08\00:25:20.83
focus on the bicep
as you are working.
00:25:20.84\00:25:24.01
There's five, we got 20 more.
00:25:24.02\00:25:26.33
Six, seven palms should stay up.
00:25:26.34\00:25:31.76
You gonna have the
arm in supine position.
00:25:31.77\00:25:33.81
It's ten,
eleven, twelve, thirteen,
00:25:36.54\00:25:43.34
fourteen, fifteen, sixteen,
00:25:43.35\00:25:48.04
seventeen,
eighteen, nineteen, twenty.
00:25:48.05\00:25:54.70
One two, three, four, and five.
00:25:54.71\00:26:01.06
Let's block
here, press and press.
00:26:01.07\00:26:05.33
Three, four, five, six, seven,
00:26:05.34\00:26:12.64
eight, nine,
ten, eleven, twelve,
00:26:12.65\00:26:20.51
thirteen,
fourteen, fifteen, sixteen.
00:26:20.52\00:26:25.59
We're gonna stop
at twenty seventeen.
00:26:25.60\00:26:28.21
Eighteen,
nineteen, and twenty, good.
00:26:28.22\00:26:32.83
Switch over press,
and press, press, good.
00:26:32.84\00:26:37.72
Five and six, seven,
00:26:41.03\00:26:43.92
extend the arm all the way down.
00:26:43.93\00:26:44.99
Eight, nine, ten, eleven,
00:26:45.00\00:26:51.11
twelve thirteen, fourteen,
00:26:51.12\00:26:55.79
fifteen, sixteen, seventeen,
00:26:55.80\00:27:00.46
eighteen, nineteen,
one more time and twenty.
00:27:00.47\00:27:04.57
Shake your arms out.
Get a couple of breathes.
00:27:04.58\00:27:07.47
One more time, and out.
00:27:10.54\00:27:15.35
Okay, fellows,
that's it. Thank you.
00:27:15.36\00:27:17.35
Being in a wheelchair is
gonna make fun for anybody
00:27:20.64\00:27:23.24
and some can actually
get out of the wheelchair
00:27:23.25\00:27:25.11
if they just get exercising
and take care of themselves.
00:27:25.12\00:27:27.58
For those who cannot get
out of the wheelchair anymore,
00:27:27.59\00:27:29.87
you can still be a
testimony of strength
00:27:29.88\00:27:31.97
and perseverance by getting
your regular exercise program
00:27:31.98\00:27:34.70
and showing people
just how determine you are.
00:27:34.71\00:27:37.77
For those who are
able to walk around
00:27:37.78\00:27:40.33
and can have that movement.
00:27:40.34\00:27:42.54
You should be doing everything
00:27:42.55\00:27:43.82
you can to make
sure you stay that way.
00:27:43.83\00:27:45.86
And remember always to
do it for the glory of God.
00:27:45.87\00:27:48.19
Philippians 4:13 says,
00:27:48.20\00:27:49.46
"I can do all
things through Christ,
00:27:49.47\00:27:51.52
who strengthens me."
00:27:51.53\00:27:52.52
God bless you,
see you next time.
00:27:52.53\00:27:54.25