The following
program is designed
00:00:02.51\00:00:03.91
to demonstrate simple workouts
00:00:03.92\00:00:05.41
that you can use to
improve your health.
00:00:05.42\00:00:09.05
Be sure to
consult your physician
00:00:09.06\00:00:10.50
before beginning
any exercise program.
00:00:10.51\00:00:12.76
There's a joke out
there in cyber space
00:00:16.17\00:00:17.72
about the old widow,
00:00:17.73\00:00:18.73
who doesn't need
anymore boyfriends,
00:00:18.74\00:00:20.29
because she
wakes up each morning
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with arthritis and
goes to bed with Bengay.
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Although, we might get
a good laugh out of that,
00:00:24.27\00:00:26.12
anybody the truly has arthritis
does not think it's funny.
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Stay tuned for "Body and Spirit"
00:00:29.11\00:00:30.49
to find out what
you can do about it?
00:00:30.50\00:00:31.90
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 in West Virginia.
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Welcome to "Body and Spirit."
00:01:08.10\00:01:10.04
Today's topic is arthritis.
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Arthritis covers several
different diseases actually.
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We think of
rheumatoid arthritis,
00:01:14.23\00:01:15.82
osteoarthritis and
some conditions like gout.
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Often times when
somebody says, I have arthritis,
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I say, what types to you have?
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And they say, I don't know.
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And I say most like
you have osteoarthritis.
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They say, well, how do you know?
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Well, if you have rheumatoid
arthritis you probably know.
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It's a very-very
different disease
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as an autoimmune
disorder that very painful,
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very disfiguring, but
yet there is still hope.
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I remember one time when I was
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Wellness Director
in the Black Hills.
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I had a group of people coming
from the Detroit Michigan.
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Those three
ladies and a gentleman,
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when they got out there,
they were all in their 80s,
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I couldn't find them
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as I went to the
airport to pick them up.
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Soon I saw an
attendant rushed down
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the corridor with
three wheelchairs.
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And they were
coming back, I said,
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"might we be the Scot party"
They said, "Yes, that us."
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I said, "why are
we in wheelchairs?"
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Well, all we have
rheumatoid arthritis.
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I said, "oh, I don't know that."
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When got up to the Black Hills.
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They found out the
rooms were upstairs.
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We didn't have an elevator.
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So they step
hobbled up the stairs
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and they said,
it's so beautiful here.
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We will go ahead and stay
upstairs and make to climb
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which actually is
very good for them.
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Well, before two weeks for
up all three of the woman had
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abandoned their canes
because they no longer needed it
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and one of the lady's
was coming down the stairs,
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one time, like she
was a school girl again.
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So that can be a
great things happening.
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One of the woman's
deformities was so bad
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that her hand was at a
permanent 45 degree angle.
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If anybody had a reason
not to exercise it was her.
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But she was so
determined to keep going
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that she would do
anything she could to hook
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her wrist over to do any
type of exercise she could.
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And our cafeteria
was about 300 yards away
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from our main Wellness
Center and was down Hill,
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which is fine but it's
up hill getting back up.
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Some of the
guest will take rides
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if they are not in
that good of condition.
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She refused, she wanted
to walk every single time.
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And this 80 year old
lady virtually quadrupled
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her strength in just
a two week time period.
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So there is a lot of hope
for people with arthritis.
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We are gonna find out
today what we can do about it.
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I think we are
ready to get started here.
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Helping me out today
will be Madison and Kim.
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Kim is a student
in Miracle Meadows
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and Madison is a student
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at Mountain States
Leadership Academy.
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And since a lot of
people with arthritis
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don't get around real
well and might be confined
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to chairs or just don't
wanna bounce around much.
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We're gonna sit down okay.
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So let's find to
comfortable chair here.
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Just so happens there's
there of them here for us.
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And we're gonna start by
just doing some easy exercise.
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By bring the arms up we
are going to squeeze together
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and bring it back
out and squeeze together
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and back and together and back.
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For arthritis
sufferers and its gonna vary
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where you might
hurt do whatever you can.
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If you have to
keep the motion short,
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back in this range, that's okay.
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If you want to keep there
motion short in the middle
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that's okay as well
but do what you can.
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Let's go ten more.
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You might feel yourself grinding
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and popping a
little bit of first
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and hopefully that
all work itself out
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as you start to
get more and more fit.
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Five more times,
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and two more and down, okay.
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Now as far as
possible I want you
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to press your hands together.
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Now you may have
to use your fist,
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that's okay, but
press and we're gonna go up,
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way up high and bring it down.
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If you have
arthritis in your shoulders,
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you may not want
to go quite this high,
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go to where you
feel comfortable.
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Arthritis is a not a condition
you wanna send yourself
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into that pain range
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but the bottom line is
the stronger your muscles get
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the less stress yours
joints gonna have to take.
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If your hands
are fine and go ahead
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and press your
hands like we are doing.
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If not use your
knuckles, use your fist okay.
00:05:00.79\00:05:04.38
Think we're good for
ten more right, Kim, okay,
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there is one, and two, three,
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four, five, six, seven,
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three more eight, nine and ten.
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Okay, lets turn the hands
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and out and in, and
out and in. Keep going.
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The best thing
to do with arthritis
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is prevent it from
ever coming in our way
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and by exercising regular
we can definitely do that
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by avoiding osteoarthritis
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and rheumatoid arthritis
is an autoimmune complex.
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We have an antigen and antibody
in the complement protein
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that forms in the immune complex
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under the bodies
attacking that, that is called
00:05:56.84\00:05:59.19
autoimmune
disorders where the bodies
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actually fighting against itself
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and the disfiguring is
a synovial lining around
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the joints pushing out and
disfiguring the joint itself.
00:06:05.30\00:06:10.03
Okay, lets go five
more, one, two, three, four
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and five and now
come back turn to back up
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and push, push hard.
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Are you feeling that
on your chest, Madison.
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Just a little,
Kim, you felling it?
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Good, good. Push hard.
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Okay, five more
seconds, one, two, three,
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four and five, good.
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Just lean back
and stretch the chest
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just like your taking a
nice big good morning yarn.
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All right, and across
pull the shoulder blades up.
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Now you give, give
yourself a good morning hug.
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Okay, lean back
stretch the chest
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and back across and pull
the shoulder blades apart.
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Okay, good, all
right, let's reach out
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grab our wrist
pull back in, and out,
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in, and out if you have
arthritis in your wrist,
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might we reach up
little higher on your forearm.
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Okay, we are
going to 20 reps there
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that's about eight,
nine, ten, ten more,
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five, six, seven, eight,
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two more nine and ten, good.
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Other side, hold the
wrist and pull and pull,
00:07:59.83\00:08:05.85
three, four, five, six,
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seven, and eight, nine, ten,
00:08:12.52\00:08:19.38
eleven, twelve,
thirteen, fourteen, fifteen,
00:08:19.39\00:08:27.22
sixteen,
seventeen, eighteen two more,
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nineteen, and twenty good.
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Arm up over the head
grab the elbow and pull,
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hold it steady.
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We're gonna hold each stretch
for ten to twenty seconds,
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now ten more one, two,
three, four, five, six,
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seven, eight, nine and
ten, switch over and pull,
00:08:53.92\00:09:01.47
hold it steady and
for ten more seconds
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one, two,
three, four, five, six,
00:09:07.38\00:09:13.34
seven, eight, nine,
ten okay, arms down.
00:09:13.35\00:09:17.99
Let's take a deep
breath, and blow out.
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Again in and out.
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One more time in and out, great.
00:09:26.34\00:09:32.07
All right we gonna
lean forward in our chair
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gonna have our elbows bent
gonna raise it up to the side
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and then down,
up, and down, good.
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Up track the
shoulder as you do that.
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This should be a
fairly non-abrasive exercise
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if you do have
arthritis in your shoulder,
00:09:51.40\00:09:53.61
you might not be able to
quite this much range of motion,
00:09:53.62\00:09:55.93
but do what you can for now
and you'll find it improving.
00:09:55.94\00:09:59.48
Now with
rheumatoid arthritis sufferers
00:09:59.49\00:10:01.60
some days are just
gonna be worsen others,
00:10:01.61\00:10:04.17
some days you'd be working out
00:10:04.18\00:10:05.41
and then next day you
feel absolutely wonderful
00:10:05.42\00:10:07.84
and you think you
really found the magic elixir.
00:10:07.85\00:10:10.35
And then the next time
you do the same work out
00:10:10.36\00:10:12.40
but the next morning you'll feel
00:10:12.41\00:10:13.55
actually like
you've hurt yourself.
00:10:13.56\00:10:15.22
So don't be discourage,
it's gonna come and go
00:10:15.23\00:10:17.83
just stay persistent
and you'll find yourself
00:10:17.84\00:10:20.77
getting much
better might be good idea
00:10:20.78\00:10:22.23
to chart out your progress
and see what you're doing.
00:10:22.24\00:10:25.27
Keep like a journal of
on a scale of one to ten,
00:10:25.28\00:10:28.60
how much pain
your in the next day
00:10:28.61\00:10:30.33
and you'll be able to
see an actual pattern.
00:10:30.34\00:10:32.67
Lets go ten more one, and two,
00:10:32.68\00:10:36.94
three, four, five,
00:10:36.95\00:10:42.06
six, seven, eight, nine, ten
00:10:42.07\00:10:49.05
lets keep your shoulders
up right back and crossed
00:10:49.06\00:10:53.90
and back and
crossed, back, cross,
00:10:53.91\00:10:58.11
this works little
bit the upper back still
00:10:58.12\00:11:00.29
and also keeps
the shoulder going
00:11:00.30\00:11:02.24
should be start fill
your shoulder by now I think.
00:11:02.25\00:11:05.78
I know I feel mine, okay,
00:11:05.79\00:11:09.17
keep going, ten
more one, and two,
00:11:11.93\00:11:19.36
three, four, and five, six,
00:11:19.37\00:11:26.66
seven, eight, two
more nine, and ten, good.
00:11:26.67\00:11:33.30
All right lets
stretch your shoulder out,
00:11:33.31\00:11:34.82
we gonna do that by grabbing
00:11:34.83\00:11:36.38
find the elbow
and pulling it across
00:11:36.39\00:11:39.57
and we gonna have a
nice steady hold there
00:11:39.58\00:11:42.59
and hold for ten more seconds
00:11:44.54\00:11:47.03
one, two,
three, four, five, six,
00:11:47.04\00:11:53.18
seven, eight, nine, and ten.
00:11:53.19\00:11:56.76
Switch over and hold,
00:11:56.77\00:12:01.29
hold steady ten more seconds
00:12:01.30\00:12:07.08
one, two, three, four, five,
00:12:07.09\00:12:12.43
six, seven,
eight, nine, and ten.
00:12:12.44\00:12:17.44
To attempt to roll the
shoulders up and round,
00:12:17.45\00:12:21.57
your shoulders
hurts a little bit,
00:12:23.74\00:12:25.56
okay, just go to the
range where does not hurt.
00:12:25.57\00:12:28.96
You just want to give us a
little practical application
00:12:34.69\00:12:36.73
for arthritis
suffers right? Yeah.
00:12:36.74\00:12:39.66
And that can happen
you might hit a movement
00:12:39.67\00:12:41.95
were just hurts a little bit.
00:12:41.96\00:12:42.97
You might try and stay
out of that pain range.
00:12:42.98\00:12:45.00
Are you able to stay
out of the pain range?
00:12:45.01\00:12:46.41
Yeah. Okay, that's good.
00:12:46.42\00:12:48.59
Hey now go to the front,
00:12:51.18\00:12:53.10
up and around. Up, up, and up
00:12:56.74\00:13:03.14
and five more.
00:13:06.68\00:13:08.32
Okay Now straight
up and down, up, down.
00:13:13.51\00:13:17.99
Does that one feel okay, Kim?
00:13:18.00\00:13:19.05
Yeah. Good.
00:13:19.06\00:13:20.53
Madison, we doing
all right? Yeah. Good.
00:13:20.54\00:13:23.69
Keep going and five more,
00:13:26.64\00:13:33.81
one, two, three,
four, and five. Good.
00:13:33.82\00:13:41.20
Just lean forward put an
arm in-between your legs there,
00:13:41.21\00:13:45.36
grab your wrist, and curl up
00:13:45.37\00:13:47.82
and then down, up, and
down, up and down, keep going.
00:13:47.83\00:13:55.62
I'm going for
twenty, six, seven, eight.
00:13:55.63\00:14:02.26
The beauty of this one is
00:14:02.27\00:14:03.46
you don't have to
grab a hold of a weight.
00:14:03.47\00:14:05.69
And just use
yourself as your resistance
00:14:05.70\00:14:08.44
so for those have who have
disfigurement in your hand,
00:14:08.45\00:14:11.15
you okay to go and do this one.
00:14:11.16\00:14:12.65
That's fourteen, and fifteen,
00:14:12.66\00:14:16.27
sixteen, seventeen, eighteen
00:14:16.28\00:14:20.30
two more,
nineteen, and twenty good.
00:14:20.31\00:14:23.76
Other side, curl, curl,
00:14:23.77\00:14:28.69
three, four, five, six,
00:14:28.70\00:14:35.18
seven, eight, nine, ten,
00:14:35.19\00:14:41.12
eleven, twelve,
thirteen, fourteen,
00:14:41.13\00:14:47.68
fifteen, five
more, sixteen, seventeen,
00:14:47.69\00:14:52.24
eighteen, nineteen, twenty
00:14:52.25\00:14:55.60
go and check your arms out.
00:14:55.61\00:14:57.10
Let's get a few breaths
00:14:57.11\00:14:59.54
in and out and in, out.
00:14:59.55\00:15:05.56
One more time in and out.
00:15:05.57\00:15:10.39
All right let's do the triceps
00:15:10.40\00:15:11.98
and it similar put
the elbow on your knee,
00:15:11.99\00:15:15.28
place your hand,
push all the way down
00:15:15.29\00:15:17.61
and then back up,
down, and up, down and up,
00:15:17.62\00:15:22.44
we gonna do
twenty, four, and five,
00:15:22.45\00:15:26.89
six, seven, eight, nine,
00:15:26.90\00:15:34.58
ten, ten more, one, two, three,
00:15:34.59\00:15:41.66
four, five, six, seven,
00:15:41.67\00:15:48.94
eight, nine, and ten good.
00:15:48.95\00:15:54.67
Switch over press,
press focus on the triceps
00:15:54.68\00:15:59.16
that's we are working
here, four, five, six, seven,
00:15:59.17\00:16:06.50
extremely important that you
feel the muscle your working.
00:16:06.51\00:16:09.69
If you're just going
to the range of motion
00:16:09.70\00:16:11.22
you don't feel
anything you're not going to be
00:16:11.23\00:16:13.53
getting near the benefits as
we put the focus on the muscle
00:16:13.54\00:16:16.05
that you working,
fifteen, sixteen, seventeen,
00:16:16.06\00:16:23.79
eighteen, nineteen, and twenty.
00:16:23.80\00:16:27.80
Good. All right.
00:16:27.81\00:16:28.98
Shake them out again okay, good.
00:16:28.99\00:16:31.15
Now we gonna do
some hip exercises
00:16:31.16\00:16:33.98
many times people
have arthritis their hips,
00:16:33.99\00:16:36.49
so where they
take a lot of abuse
00:16:36.50\00:16:38.79
so we're gonna start by pushing
against the outside of our legs.
00:16:38.80\00:16:41.84
Push out and back in,
push out and in, out and in,
00:16:41.85\00:16:48.53
push, and push, and push,
00:16:50.28\00:16:55.47
its eight, and nine,
00:16:55.48\00:16:59.28
ten keep going
eleven, twelve, thirteen,
00:16:59.29\00:17:06.05
fourteen,
fifteen, sixteen, four more
00:17:06.06\00:17:10.81
one, two, three, and four.
00:17:10.82\00:17:16.73
Okay, that's reverse
it put your hands in side,
00:17:16.74\00:17:19.29
now squeeze in and
out and in and out good.
00:17:19.30\00:17:24.50
Keep going three, four, five,
00:17:24.51\00:17:31.28
six, seven, eight, nine and ten,
00:17:31.29\00:17:38.46
ten more, one, two, three,
00:17:38.47\00:17:44.52
four and five,
00:17:44.53\00:17:47.64
six, seven,
eight, nine, and ten.
00:17:47.65\00:17:54.95
Now we have go
after the quadriceps
00:17:54.96\00:17:56.90
our knees are another area
that can take a lot of abuse,
00:17:56.91\00:17:59.77
in arthritis so we're
gonna start with our legs
00:17:59.78\00:18:03.18
fairly well
extended so we're just gonna
00:18:03.19\00:18:05.83
get those last few degrees.
00:18:05.84\00:18:07.81
I'm gonna come up and up,
00:18:07.82\00:18:11.19
for those that are
not having any problems
00:18:11.20\00:18:13.19
you go ahead and
drape your leg over
00:18:13.20\00:18:14.60
and give
yourself some resistance
00:18:14.61\00:18:16.24
but otherwise we're gonna
try and hit thirty of these
00:18:16.25\00:18:20.04
and even with no
resistance at all,
00:18:20.05\00:18:21.82
we should start to
feel our quadriceps
00:18:21.83\00:18:24.46
eleven, twelve,
thirteen that's good idea
00:18:24.47\00:18:28.13
to put your hand on
the muscle you're working
00:18:28.14\00:18:30.34
so you can feel the contraction,
00:18:30.35\00:18:32.77
seventeen, eighteen,
nineteen, and twenty,
00:18:32.78\00:18:37.79
ten more, one, two, three, four,
00:18:37.80\00:18:44.40
five, six, seven, eight, nine,
00:18:44.41\00:18:51.34
and hold leg flex our leg hard,
00:18:51.35\00:18:53.70
we're gonna trying hold
that for thirty seconds,
00:18:53.71\00:18:57.82
there is five,
hold tight and ten,
00:18:57.83\00:19:03.81
hold, hold, hold fifteen,
00:19:03.82\00:19:09.58
and there
twenty, one, two, three,
00:19:09.59\00:19:16.34
four, five, six, seven,
eight, nine, relax, good.
00:19:16.35\00:19:24.03
Other side extend and up,
00:19:24.04\00:19:28.95
three, we're
going for thirty again.
00:19:28.96\00:19:30.59
Four, five, six, seven,
00:19:30.60\00:19:36.24
eight, nine,
ten, eleven, twelve,
00:19:36.25\00:19:43.27
thirteen,
fourteen, fifteen, sixteen,
00:19:43.28\00:19:48.73
seventeen, keep
going eighteen, nineteen,
00:19:48.74\00:19:52.67
and twenty, ten more
focusing on your thigh,
00:19:52.68\00:19:55.38
two, three, four, five,
00:19:55.39\00:20:00.61
six, seven, eight,
nine or gonna hold this one.
00:20:00.62\00:20:06.93
And thirty seconds again,
00:20:06.94\00:20:08.71
flex your thighs
as hard as you can,
00:20:08.72\00:20:11.39
hold there's five,
00:20:11.40\00:20:14.47
hold, hold, there's ten.
00:20:14.48\00:20:17.42
Holding contract hard fifteen,
00:20:17.43\00:20:22.83
down to the last
ten, nine, eight seven,
00:20:25.05\00:20:30.24
six, five, four,
three, two, one relax, good.
00:20:30.25\00:20:38.13
Felt that huh? Okay, good.
00:20:38.14\00:20:40.93
Dig your heel into
the ground and pull back,
00:20:40.94\00:20:44.72
feel your hamstring and hold
this position for ten seconds.
00:20:44.73\00:20:48.77
Hold, hold, hold, hold
00:20:48.78\00:20:54.78
okay this will be
six to eight inches
00:20:54.79\00:20:57.17
dig in again and
pull steady pull,
00:20:57.18\00:21:00.96
pull, pull, good, good,
keep going, okay foot flat.
00:21:02.29\00:21:08.89
Pull back, pull, hold it,
00:21:08.90\00:21:16.32
hold it, hold it, and relax.
00:21:16.33\00:21:20.69
Other side, dig the
heel in and push ten seconds.
00:21:20.70\00:21:27.72
Push hard, feel
your hamstring work
00:21:27.73\00:21:30.65
and get ready to switch.
00:21:34.55\00:21:37.28
Scoot it down
six to eight inches.
00:21:37.29\00:21:39.84
And squeeze
again for ten seconds,
00:21:39.85\00:21:42.38
three, four, five, six,
00:21:42.39\00:21:46.46
seven, eight, nine
00:21:46.47\00:21:49.50
put first down
hold back against it,
00:21:49.51\00:21:53.47
two, three, four, five, six,
00:21:53.48\00:21:58.62
seven, eight, nine, ten, good.
00:21:58.63\00:22:03.20
Pull your knee
upward to your chest.
00:22:03.21\00:22:05.17
You do that so
easy, Kim. I am fine.
00:22:08.04\00:22:12.27
Ten more seconds which
for you will be no problems,
00:22:12.28\00:22:14.94
one, two,
three, four, five, six,
00:22:14.95\00:22:21.06
seven, eight, nine,
00:22:21.07\00:22:23.80
and lets bring a
leg up, pull towards us
00:22:23.81\00:22:28.84
and hold that should
feel that bone in your hip
00:22:28.85\00:22:31.03
and your gluteus
maximus ten more seconds
00:22:31.04\00:22:33.61
one, two,
three, four, five, six,
00:22:33.62\00:22:39.74
seven, eight,
nine, and ten good.
00:22:39.75\00:22:45.49
To the other
side pull the knee up
00:22:45.50\00:22:49.47
hold tight pull, pull
steady ten more seconds.
00:22:49.48\00:22:54.54
one, two,
three, four, five, six,
00:22:54.55\00:23:00.55
seven, eight, nine,
and ten, pull it up.
00:23:00.56\00:23:05.95
I can't go as far as you
but it still feels good to me.
00:23:10.74\00:23:13.69
My sister and I used to arm
00:23:13.70\00:23:15.86
do gymnastics around
the house. Oh, I see--
00:23:15.87\00:23:17.73
So we used to stretch as
much as we possibly could.
00:23:17.74\00:23:19.80
Five more seconds one,
two, three, four, five,
00:23:19.81\00:23:25.40
and that's all
for few stretching
00:23:25.41\00:23:26.72
on regular basis okay.
00:23:26.73\00:23:28.68
Lets tuck our feet in behind us,
00:23:28.69\00:23:31.28
knees out in front
and we're gonna press up
00:23:31.29\00:23:33.77
on the toes and back
down press up and down,
00:23:33.78\00:23:38.24
up and down, up and down
00:23:38.25\00:23:42.68
up and down keep going
00:23:42.69\00:23:46.30
up and down, up and down,
00:23:46.31\00:23:50.47
up and down keep going,
00:23:50.48\00:23:55.27
and twenty more,
00:23:55.28\00:23:59.63
its three, four, five, six,
00:23:59.64\00:24:06.42
seven, eight, nine, ten,
00:24:06.43\00:24:11.93
ten more one, two, three,
00:24:11.94\00:24:17.67
four, five, six, seven,
00:24:17.68\00:24:24.19
eight, nine, and ten, good.
00:24:24.20\00:24:28.94
Now, we're gonna do is
we're gonna fold our hands
00:24:28.95\00:24:32.17
on our abdomen
we're gonna crunch forward
00:24:32.18\00:24:35.36
and push back, and
crunch forward and back
00:24:35.37\00:24:40.82
and forward and blow
out as you come forward.
00:24:40.83\00:24:45.24
This is an excellent exercise
special if your arthritic,
00:24:49.10\00:24:53.73
it's not putting on the floor
00:24:53.74\00:24:54.94
where you gonna have
discomfort of your neck
00:24:54.95\00:24:56.97
or your cervical area,
00:24:56.98\00:24:58.66
we can simply focus on
contraction the abdomen,
00:24:58.67\00:25:02.07
push your lower back into
the chairs as much as possible.
00:25:02.08\00:25:05.19
And as you come back
00:25:05.20\00:25:06.52
to pushing upper
back into the chair.
00:25:06.53\00:25:08.75
You'll be amazed
how much better you feel
00:25:12.54\00:25:14.51
as you get
exercising the endorphins
00:25:14.52\00:25:16.77
that are
produced by the exercise
00:25:16.78\00:25:18.84
we'll also give you this feeling
00:25:18.85\00:25:20.49
of well being that you may not
have experience in a long time.
00:25:20.50\00:25:23.61
I just find it
sad when people say,
00:25:23.62\00:25:25.53
I can't do any
exercise because my knees hurt.
00:25:25.54\00:25:28.06
And their knees hurt because
they're not doing any exercise
00:25:28.07\00:25:31.15
and granted the exercise
can be a double edged sword,
00:25:31.16\00:25:33.88
if they do too much
they can make them worse
00:25:33.89\00:25:36.10
but if they don't do
something is going to continue
00:25:36.11\00:25:39.05
get worse anyway.
00:25:39.06\00:25:40.41
They get in a
good exercise program
00:25:40.42\00:25:42.25
start
strengthening the quadriceps
00:25:42.26\00:25:44.08
then the actual
the find their knees
00:25:44.09\00:25:45.82
will hurt less. Keep going.
00:25:45.83\00:25:49.75
Let's do about twenty more,
00:25:52.17\00:25:55.83
its three, four, five, six,
00:25:55.84\00:26:03.09
seven, eight, nine, ten,
00:26:03.10\00:26:10.27
eleven and twelve,
thirteen, fourteen,
00:26:10.28\00:26:16.88
fifteen, five more,
sixteen, seventeen, eighteen,
00:26:16.89\00:26:22.42
two more nineteen and last one
we gonna hold the contraction,
00:26:22.43\00:26:26.53
hold it for ten
seconds, one, two, three,
00:26:26.54\00:26:31.24
four, five, six, seven,
eight, nine, ten push back,
00:26:31.25\00:26:39.13
push, push, two,
three, four, five,
00:26:39.14\00:26:45.08
six, seven,
eight, nine, ten. Good.
00:26:45.09\00:26:50.23
All right ladies,
we're all done, thanks a lot.
00:26:50.24\00:26:52.60
For arthritis
sufferers there is a hope
00:26:56.03\00:26:58.43
if you have gout
which is caused by
00:26:58.44\00:27:00.92
too high of of uric acid levels
you can lower over protein
00:27:00.93\00:27:04.68
and you'll find
that clearing up.
00:27:04.69\00:27:06.41
If you have
rheumatoid arthritis,
00:27:06.42\00:27:07.86
it's gonna be a lot tougher
but if get your immune system
00:27:07.87\00:27:10.58
stronger by
following the natural remedies
00:27:10.59\00:27:12.83
that are constantly
promoted on this show
00:27:12.84\00:27:14.96
you'll find that your
immune systems getting stronger
00:27:14.97\00:27:17.28
and the irritation is lessening.
00:27:17.29\00:27:19.06
For the osteoarthritis sufferers
00:27:19.07\00:27:20.62
where you just
have the bone on bone
00:27:20.63\00:27:22.37
wear and tear get into a
good regular exercise program
00:27:22.38\00:27:25.10
as those muscles get stronger,
00:27:25.11\00:27:26.78
you find the
irritation to your joints
00:27:26.79\00:27:29.02
becomes less and less
00:27:29.03\00:27:30.02
and you're gonna be
able to do more and more
00:27:30.03\00:27:32.05
and able to do more
than your without possible
00:27:32.06\00:27:34.67
and remember as
you're doing your exercise
00:27:34.68\00:27:36.83
claim the promises of God,
00:27:36.84\00:27:38.49
look to him,
He's a divine healer,
00:27:38.50\00:27:40.87
claim his promise of
Philippians 4:13 which tells us,
00:27:40.88\00:27:44.58
"that we can do all things,
00:27:44.59\00:27:46.19
that's all things through
Christ, who strengthens us."
00:27:46.20\00:27:49.37
God bless you and your
efforts and happy exercise,
00:27:49.38\00:27:52.42
we hope to see you next time.
00:27:52.43\00:27:53.96