The following
program is designed
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to demonstrate simple workouts
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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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Many people are bothered
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by aching shoulders
and loss of mobility.
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Find out what you can do
about it, next on Body & Spirit.
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Hello, I'm Dick Nunez,
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exercise physiologist and
Principal of Miracle Meadows
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and Mountain State Leadership
Academy in West Virginia.
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Welcome to Body and Spirit.
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Today we're gonna be
talking about shoulder injuries.
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How sad it is when I see
people can hardly move around
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and really it is
because they let themselves go.
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When you look at
the shoulder area,
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it's composed of the
deltoid muscle primarily
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and the deltoid is in
three different bundles,
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the front, the
middle, and the posterior.
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When you look at the
structure of the shoulder,
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if you grab your arm
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you should be able
to feel muscle there.
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If you can just squeeze
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and feel the bone
there is a problem there.
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It's gonna make
it very difficult
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for you to raise
your arm up over head.
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The good news is many people
had been helped dramatically
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by getting into
good exercise program.
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One of the most common feedbacks
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I get from this show is
that people had frozen shoulders
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or extreme pain moving around
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and when they
start doing the exercise
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on a regular basis amazingly
their mobility came back.
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So today we're gonna
focus in on that and hopefully
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give you some new ideas
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about how to
unfreeze the frozen shoulder.
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Think we're
ready to get started.
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Helping me out today
will be Madison and Andrew.
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Both of them are students
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at the Mountain
State Leadership Academy.
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And we're gonna get
right into our training.
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When we deal
with shoulder injuries
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one of the main comments
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I hear is my
rotator cuff is bad.
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And lot of times I
ask them how do you know?
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So I really don't know I
just think it's my rotator cuff.
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Rotator cuff really is
made up of four muscles,
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the
supraspinatus, infraspinatus,
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subscapularis,
and the teres minor.
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To remember them easily
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they just call
them the SITS muscle,
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S-I-T-S which is the first
initial for each one of them.
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And there's a sure way to know
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if it is a rotator cuff
problem or not and Andrew,
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I'm gonna have you
come close to me here. Okay.
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And this is the
way we check it out.
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Put your elbow into your side
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and just keep it
brace right there.
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Now your hand, you're
gonna push against my hand,
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as you're trying to rotate out.
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Okay, does that hurt at all? No.
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Okay, and it
shouldn't. Push out.
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Now if this
hurts then most likely
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you've some rotator cuff injury.
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But if it doesn't hurt
at all then most likely
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it is not your rotator cuff.
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Now when you hear rotator cuff,
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people get this
misconception as well, I think
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they think of the
baseball pitcher and grant it.
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If the baseball pitcher
gets tendonitis in their arm
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or the rotator cuff, it's a
very long and painful ordeal
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and they can
actually tear or fray that.
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Some players
recently Mark McGwire
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has retired from baseball,
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because of chronic
patellar tendonitis.
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So tendonitis can
be very, very damaging
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and can go on for
years and years and years
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so that's where the
rotator cuff comes in.
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So we're gonna start
out by doing some warm up
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for that area we're gonna
have our elbows into our size
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and we simply gonna
move our arms out like this.
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So, we're acting like there
is a hinge right in our side
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and we're just
moving our arms out.
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Now, if you do have
problems with your rotator cuff
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this could be very painful,
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so you want to work
through this gradually
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and don't go
into that pain range.
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Also once you get
little stronger using something
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like surgical tubing
while you do this exercise,
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it can be very, very beneficial,
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because that will give you some
type of resistance as you go.
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Okay, let's do this
about 15 more times.
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It's a pretty simple exercise,
but also very beneficial.
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We get little more of
an intensified proportion
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if you've shoulder problems
you may not be able to do
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everything we're doing today.
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This might be a
gradual production for you.
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How many is that Andrew? Twelve.
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Okay good. I can
always count on Andrew,
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he always let me
know where I'm at.
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Okay, and good.
Before I go too much further,
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I'd like to
demonstrate a couple of things
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you can do for
rehabilitation of the shoulder.
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Andrew, I'm gonna use you
as a wall for a moment, okay.
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So I keep turn around and
this is my wall right here.
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And if I come up to the wall
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and I just put my
arm into the wall keeping
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my elbow in again
and just push against it.
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And push for ten seconds,
well, let me lift you off.
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Not really. Okay.
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And then you can
turn just a little bit
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and push again for ten seconds,
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and then turn one
more time and push.
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This really is the first
step towards rehabilitation.
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It's a static
isometric type exercise
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and we do that before
we can get into the motion.
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Another thing you can do,
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is you can play eensy
weensy spider going up the wall.
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If you've trouble moving,
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you can just walk
your fingers up a wall
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as you walk your fingers up,
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it will encourage you to
go through a range of motion.
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Okay, with that step
we're gonna get started.
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Madison's all
anxious to get going here.
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Enough of this talking stuff.
So what we're gonna do is,
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we're gonna squeeze
your hands together.
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We're gonna come out,
we're gonna pull back,
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gonna go out and back
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and out and back, keep going.
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By pressing our hands together,
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we can work the chest
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and it actually will protect
the shoulder to a certain extent
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and be very helpful for it.
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This would be
affecting the frontal deltoid,
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but the shoulder area is also
made up of several other muscles
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that once we mentioned
in the rotator cuff area,
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the trapezius, the big muscle
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that encapsulate
the entire upper back,
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which is the
muscle that runs off
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the side of the
neck up in through here
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and runs down the
back goes all the way
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from the occipital protuberance
in the skull down to T-12.
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Okay, now we're
gonna go upwards,
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press up, down, up, down.
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If you can only get
about that high that's okay,
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keep working on
it until you start
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getting full range of motion.
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For those who
have shoulder problems,
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this would be a
good tape for you to get,
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so you can follow along with it
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and become progressively better.
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And up and
down, and up and down.
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Let's go ten more.
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One, and two,
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and three, four,
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five, six, seven,
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eight, nine, one more time,
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let's hold it up
there at the top,
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keep squeezing together.
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Keep squeezing, squeezing.
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Let's go for ten more seconds.
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One, two, three, four, five,
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six, seven, eight,
nine, and ten, good.
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All right, let's do
some shoulder rolls.
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Up and around. Try
and lift your shoulders
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as high as you can
and bring it around.
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This is working
the trapezius area.
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It's gonna get little bit
of shoulder activity not a lot,
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but it certainly will
work some of those muscles
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that rotate the shoulder.
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And let's go five more.
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Now let's go the
other way up and around.
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Good.
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Up, up, up, up, good.
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Five, one, two,
three, four, five.
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Let's shrug the shoulders
straight up hold them and down.
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Up and down, up
and down, up and down,
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up down, up three more times.
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One, two, and shrug it up hard,
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just hold it
there, hold it there,
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hold it, hold it,
hold it five more seconds.
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Four, three, two,
one, let it out, good.
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Deep breath and
out. Deep breath and out.
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Okay, Madison, you
get the towels please.
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Our towels will make
excellent exercise equipment
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for shoulder
problems and we're gonna start
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by taking our towel
and pulling it apart here.
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Okay, we're gonna come
up over the top and down.
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And using the towels
will help us to be able to do
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the range of
motion more affectively
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than just taking
this straight up.
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So this one
should be a good one.
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You gonna get both arms up,
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if one arm is
worse than the other,
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but then again if
you only part way up,
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that's okay just
keep working at it.
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I Remember exercise
is progressive endeavor.
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You may not be able to
do it on the first day,
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in fact most likely
you won't be able to.
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But if you keep it
up, you'll find yourself
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getting better and
better as the body adjust
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to the stress of
course placing upon it.
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Okay, let's do
ten more of these.
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This is working
the frontal deltoid
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and as we pull the towel apart
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it'll also be
working in the medial aspect
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and as we do the motion,
00:09:59.24\00:10:00.33
we'll be bringing in
the latissimus dorsi,
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which are the large muscles
that sweep underneath the arm.
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Okay, get few more in there.
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And last one up, now
hold it there at top.
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Okay, now we're
gonna go side to side.
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And again this will
bring in more latissimus dorsi,
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keep pulling the towel up hard.
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And let's go ten more each way.
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There's one, and two,
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and three, four, five,
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six, seven, three more,
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eight, nine, and ten, good.
00:10:48.18\00:10:53.93
Let me hold your
towel for a moment.
00:10:53.94\00:10:56.82
Now put your arm
up over your head
00:10:56.83\00:10:58.20
you got to hold
the elbow and stretch.
00:10:58.21\00:11:00.24
This might be a
difficult stretch for you,
00:11:03.27\00:11:05.10
if you've a
problem with your shoulder,
00:11:05.11\00:11:07.42
you might just
want to go up to a wall
00:11:07.43\00:11:09.68
and put your arm
up against the wall
00:11:09.69\00:11:11.31
and try and do
similar stretch as this.
00:11:11.32\00:11:15.62
Okay, switch.
00:11:15.63\00:11:16.66
Okay, so what you would be doing
is just coming over the wall.
00:11:19.61\00:11:22.01
Andrew is my wall again,
I'll just put my arm against
00:11:22.02\00:11:23.92
that and try and work
on stretching that area.
00:11:23.93\00:11:28.32
Five more
seconds. One, two, three,
00:11:28.33\00:11:32.93
four, and five, good.
00:11:32.94\00:11:36.37
There's your towel back.
00:11:36.38\00:11:38.66
We're gonna do somewhat of
a rotator cuff exercise here,
00:11:38.67\00:11:42.33
its gonna be
similar to our warm up.
00:11:42.34\00:11:44.01
You want to get the towel,
00:11:44.02\00:11:45.29
you're gonna
have a fairly short,
00:11:45.30\00:11:46.63
you get the towel where your
hands are going to be in still.
00:11:46.64\00:11:49.95
Okay, so both
fists should be facing in
00:11:49.96\00:11:52.61
and we're gonna
rotate out and across. Good.
00:11:52.62\00:11:59.76
Again we're keeping the
elbows in tight to the waist.
00:11:59.77\00:12:04.64
We're just going back and forth
00:12:04.65\00:12:06.39
using the
rotation of the shoulders.
00:12:06.40\00:12:09.31
Hold the towel
with some intensity
00:12:09.32\00:12:11.84
and that will add the
resistance to the exercise.
00:12:11.85\00:12:15.23
Keep going.
00:12:15.24\00:12:19.10
Let's go ten more each way.
00:12:19.11\00:12:20.87
There's one, two, three,
00:12:20.88\00:12:26.45
four, five, six, seven,
00:12:26.46\00:12:33.43
eight, nine, and ten, good.
00:12:33.44\00:12:38.53
Now I want you to
take the end of your towel,
00:12:38.54\00:12:40.97
grab it like it's a big
knob on the end of the back.
00:12:40.98\00:12:44.24
We're gonna take it
with the short grip here,
00:12:44.25\00:12:46.83
that's six inches apart,
gonna raise up pull back down.
00:12:46.84\00:12:51.19
Up and down, excellent.
00:12:51.20\00:12:54.04
Twenty on each side, Andrew.
00:12:54.05\00:12:56.80
This is an excellent
one for the medial deltoid.
00:12:56.81\00:13:01.02
If it's too
difficult to go up that high
00:13:04.66\00:13:07.22
then shorten your motion.
00:13:07.23\00:13:08.65
You can just go up a
few inches that's okay.
00:13:08.66\00:13:12.35
Again, you're
working on progression,
00:13:12.36\00:13:14.90
so if you're starting this out
00:13:14.91\00:13:16.29
and you're gonna go
this far, that's okay.
00:13:16.30\00:13:18.37
Do not take your shoulder
00:13:18.38\00:13:20.14
into the pain
range, work up to it.
00:13:20.15\00:13:23.52
You'll find that
your body will get
00:13:23.53\00:13:24.84
better and better
going through that.
00:13:24.85\00:13:26.66
That motion as you get stronger.
00:13:26.67\00:13:29.09
How many we're on? Twenty.
00:13:29.10\00:13:31.20
Okay. Switch over.
00:13:31.24\00:13:33.85
There you go, good.
00:13:36.90\00:13:38.36
Okay, little more
on top there Madison
00:13:38.37\00:13:39.79
just like you're
grabbing end of the back.
00:13:39.80\00:13:42.40
Good, excellent.
00:13:42.41\00:13:45.15
Okay.
00:13:45.16\00:13:49.24
Very good.
00:13:49.25\00:13:50.87
Focus on what you're
doing may be you slow it down
00:13:50.88\00:13:53.26
just a little bit, there you go.
00:13:53.27\00:13:55.61
If you go little slower
00:13:55.62\00:13:56.69
we can get more of
an affect on the muscle.
00:13:56.70\00:13:59.32
Remember if we do it fast
00:13:59.33\00:14:01.16
and we tend to work
the slow twitch fibers
00:14:01.17\00:14:02.88
which are the
more aerobic fibers
00:14:02.89\00:14:04.51
if we go slowly we tend to work
more of the anaerobic fibers,
00:14:04.52\00:14:07.93
which are the
larger fast twitch fibers.
00:14:07.94\00:14:10.10
And that's the one we're after
00:14:10.11\00:14:11.20
when we do this
type of exercise.
00:14:11.21\00:14:12.76
When we walk, when we swim,
00:14:12.77\00:14:13.97
then we want the aerobic fibers.
00:14:13.98\00:14:16.27
How many of you
have done? Twenty.
00:14:16.28\00:14:17.78
Good. All right.
00:14:17.79\00:14:19.83
I'd like you to
lay down on your sides,
00:14:19.84\00:14:21.76
keep your towel with you.
00:14:21.77\00:14:22.99
Okay, you can just lay your
towel down for right now, okay.
00:14:26.46\00:14:29.40
You're gonna have
your elbow into your side
00:14:29.41\00:14:31.19
just like we did in
the standing position.
00:14:31.20\00:14:32.92
Go and lay down little more.
00:14:32.93\00:14:34.47
Okay, and I want you to rotate
your arm up from that position.
00:14:34.48\00:14:38.60
Now you can start
doing this with progression
00:14:38.61\00:14:41.42
of some type of
dumbbell or can of food.
00:14:41.43\00:14:47.22
It seems like kind of like
easy exercise with nothing,
00:14:47.23\00:14:52.18
but this is a good one
00:14:52.19\00:14:53.72
once you start
working up with some weight.
00:14:53.73\00:14:58.50
And for many people who
do have shoulder injuries
00:14:58.51\00:15:00.77
just doing it with nothing
is gonna be funny for right now.
00:15:00.78\00:15:03.62
You're doing 20 again,
how many of we've got, Andrew?
00:15:03.63\00:15:05.63
Eighteen.
00:15:05.64\00:15:08.31
Okay, now put your arm
all the way out straight,
00:15:08.32\00:15:11.07
okay and raise up and down.
00:15:11.08\00:15:13.74
You gonna 20 that way.
00:15:13.75\00:15:16.10
And even though you don't
have weights in your hand,
00:15:16.11\00:15:18.81
I would imagine you
start to feel in your deltoid.
00:15:18.82\00:15:20.71
Are you feeling
it all yet, Andrew?
00:15:20.72\00:15:22.08
Yeah, yeah. How
about you Madison?
00:15:22.09\00:15:23.68
Just a little. Just a little.
00:15:23.69\00:15:25.43
Usually when Madison
just says just a little
00:15:25.44\00:15:27.47
that usually means
yes, indeed I'm feeling it.
00:15:27.48\00:15:31.84
How many is that? Fourteen.
00:15:31.85\00:15:33.78
Good. And this is a
really good isolator
00:15:33.79\00:15:36.67
for that posterior deltoid area,
00:15:36.68\00:15:40.08
but this is little more
of an advanced exercise.
00:15:40.09\00:15:44.06
Okay, turn over
to the other side.
00:15:44.07\00:15:46.37
Remember we want
to stay balanced.
00:15:46.38\00:15:48.84
Get your towel there, okay.
00:15:48.85\00:15:52.52
We're gonna raise start with
the rotator cuff exercise first.
00:15:52.53\00:15:55.64
We're gonna do 20 of those.
Then we'll go to the shoulder,
00:15:59.22\00:16:04.19
what was called
lying side lateral.
00:16:04.20\00:16:06.25
Little bit slower.
How many we're on, Andrew?
00:16:11.53\00:16:15.23
Fifteen. Good.
00:16:15.24\00:16:17.63
Okay, reach out.
Raise your arm up.
00:16:24.28\00:16:27.29
Good.
00:16:31.94\00:16:35.67
Okay, Madison you want to stop
just a little short of that,
00:16:35.68\00:16:37.78
okay that's good
right till there.
00:16:37.79\00:16:39.38
Excellent, okay.
00:16:39.39\00:16:41.50
How many we're on?
00:16:44.87\00:16:46.52
Ten. Ten, okay ten more.
00:16:46.53\00:16:47.96
One, and two, three, four,
00:16:47.97\00:16:54.09
five, six, seven, eight,
00:16:54.10\00:16:59.41
two more, nine, and ten.
00:16:59.42\00:17:02.20
Okay, lay down on your back.
00:17:02.21\00:17:04.84
Okay, put your arms out, okay.
00:17:04.85\00:17:08.21
You have your arms back
like Madison has it there.
00:17:08.22\00:17:10.04
Okay, just let them hang down.
00:17:10.05\00:17:11.60
Okay, now we're gonna alternate.
00:17:11.61\00:17:13.49
Put your right
arm down like this,
00:17:13.50\00:17:15.15
keep your elbow on one spot.
00:17:15.16\00:17:16.69
Okay now let's
alternate it. Good, good.
00:17:16.70\00:17:20.79
And again this is a
direct rotator cuff exercise.
00:17:20.80\00:17:24.07
That seem like a bit
of strange one, Madison.
00:17:24.08\00:17:26.20
Yeah. Okay, well that's good,
00:17:26.21\00:17:27.49
at least you're
honest about it, okay.
00:17:27.50\00:17:29.58
This is another one
you can do with weights.
00:17:32.92\00:17:37.44
But make sure it is pain free
00:17:37.45\00:17:39.51
before you go
and do any weights.
00:17:39.52\00:17:41.33
And once you get the weights
you need to stay pain free.
00:17:41.34\00:17:44.11
You can start moving it
up, but keep it pain free.
00:17:44.12\00:17:47.53
We want 20 on each side.
00:17:47.54\00:17:48.80
You're getting
used to it, uh, Andrew.
00:17:52.33\00:17:53.59
Yeah. How many we're on?
00:17:53.60\00:17:57.13
Okay good, on your feet.
00:17:57.14\00:18:01.38
All right grab a hold of
your elbow and pull it across.
00:18:01.39\00:18:04.96
Stretch that area out.
00:18:04.97\00:18:08.42
Pull that, pull
it ten more seconds.
00:18:08.43\00:18:10.96
One, two,
three, four, five, six,
00:18:10.97\00:18:16.93
seven, eight, nine, and ten.
00:18:16.94\00:18:20.26
Switch. Hold it tight.
00:18:20.27\00:18:23.89
Ten more seconds.
00:18:27.61\00:18:28.83
One, two,
three, four, five, six,
00:18:28.84\00:18:34.58
seven, eight,
nine, and ten, okay.
00:18:34.59\00:18:38.67
Put the arms up, we
can do a bicep exercise
00:18:38.68\00:18:41.22
by just flexing down
and by holding the arms up.
00:18:41.23\00:18:44.37
We force the
shoulders to work. Good.
00:18:44.38\00:18:49.99
Flex just like somebody
said show me your muscles
00:18:50.00\00:18:52.16
and you're flexing for them.
00:18:52.17\00:18:55.95
Has that happened
to you a lot, Andrew?
00:18:55.96\00:18:57.50
No. No. Madison. No.
00:18:57.51\00:19:00.02
No, not yet. Okay,
we'll work on that.
00:19:00.03\00:19:05.00
Keep going, squeeze, squeeze,
00:19:05.01\00:19:08.96
good.
00:19:12.08\00:19:14.29
Let us do six more.
00:19:17.29\00:19:18.72
One, two, three, four,
00:19:18.73\00:19:25.34
five, and six. Good.
00:19:25.35\00:19:28.70
All right, we're gonna
do some triceps exercise.
00:19:28.71\00:19:31.22
We're gonna block our hand
00:19:31.23\00:19:33.01
and push down and bring it up.
00:19:33.02\00:19:35.89
Push it down, bring it up.
00:19:35.90\00:19:38.34
Guess, how many
we're doing, Andrew?
00:19:38.35\00:19:39.71
Twenty. Good guess.
00:19:39.72\00:19:42.22
You're gonna get A
for the day. Thank you.
00:19:42.23\00:19:46.93
Too bad, it doesn't
show up on your report card.
00:19:46.94\00:19:49.06
So feel the triceps each press.
00:19:52.22\00:19:55.01
Make sure whenever
you're doing exercise
00:19:55.02\00:19:56.55
if you feel the
target muscle from this case
00:19:56.56\00:19:59.12
the triceps and back of the arm,
00:19:59.13\00:20:02.84
as you're doing the sides,
you'll be feeling it back here.
00:20:02.85\00:20:05.39
Good. How many we're on, Andrew?
00:20:05.40\00:20:07.29
Twenty right now.
All right switch over.
00:20:07.30\00:20:11.55
Good. press, and
press, good, press
00:20:11.56\00:20:18.57
all the way
down excellent. Good.
00:20:18.58\00:20:21.90
Do you feel your
triceps there, Andrew?
00:20:26.16\00:20:28.03
Yeah. Madison. Yeah. Okay.
00:20:28.04\00:20:31.32
Where we're Andrew?
Good, 18, 19 and 20.
00:20:34.60\00:20:41.63
Okay, shake them out.
00:20:41.64\00:20:44.43
All right get a good breath,
00:20:44.44\00:20:47.40
and out and in, and out.
00:20:47.41\00:20:54.44
All right. We've to have a nice
00:20:54.45\00:20:56.63
and balanced workout so,
00:20:56.64\00:20:58.49
now we need to
do a little leg work
00:20:58.50\00:21:00.38
and I think we'll
do some squats today.
00:21:00.39\00:21:03.26
Okay. And we're gonna do
00:21:03.27\00:21:05.51
these with
little bit of a twist.
00:21:05.52\00:21:08.37
We always love when
we put a little twist
00:21:08.38\00:21:09.55
in your exercise, don't we?
00:21:09.56\00:21:10.76
Yes, we do. Okay.
00:21:10.77\00:21:12.78
We're gonna squat, lay down.
00:21:12.79\00:21:15.09
And we're just gonna come
up a little bit and back down.
00:21:15.10\00:21:18.34
We'll do that ten times.
00:21:18.35\00:21:20.75
There's three, four, five, six,
00:21:20.76\00:21:27.87
seven, eight, nine, middle spot,
00:21:27.88\00:21:32.93
one, two, three, four, five,
00:21:32.94\00:21:40.17
six, seven, eight, nine, ten.
00:21:40.18\00:21:46.44
Up, far way down, and
up and down, up, good.
00:21:46.45\00:21:53.72
Four, five, six, seven,
00:21:53.73\00:22:00.83
eight, nine, ten, back down.
00:22:00.84\00:22:06.69
One, two, three, four,
00:22:06.70\00:22:12.75
five, six, seven, eight,
00:22:12.76\00:22:18.74
nine, mid range.
00:22:18.75\00:22:21.55
One, two, three, four, five,
00:22:21.56\00:22:28.59
six, seven, eight, nine, ten.
00:22:28.60\00:22:35.47
One, two, three, four, five,
00:22:35.48\00:22:42.68
six, seven,
eight, nine, and hold.
00:22:42.69\00:22:48.62
One minute. We've
already gone five seconds.
00:22:52.13\00:22:55.85
Put your hips
back further Madison.
00:22:55.86\00:22:57.72
There we go. Good.
00:22:57.73\00:23:01.62
Okay, let's go down little more.
00:23:01.63\00:23:04.11
That's better. Down little more.
00:23:04.12\00:23:06.25
Okay, just
starting to feel good.
00:23:11.00\00:23:15.30
Hang in there for 30
seconds. Halfway there.
00:23:15.31\00:23:22.63
Sit down little further.
00:23:22.64\00:23:27.03
Good, good, 20 more seconds.
00:23:27.04\00:23:30.45
Hang in there.
Think pleasant thoughts,
00:23:33.72\00:23:38.78
ten, nine,
eight, seven, six, five,
00:23:38.79\00:23:45.26
four, three, two, one.
00:23:45.27\00:23:50.16
Okay, lay on your side.
00:23:50.17\00:23:52.78
Get a hold of your
ankle stretch your quadriceps,
00:23:56.28\00:24:00.47
that should feel
good right about now.
00:24:00.48\00:24:02.31
Hold it for ten more seconds.
00:24:08.34\00:24:10.93
Two, three, four, five, six,
00:24:10.94\00:24:15.77
seven, eight, nine, ten.
00:24:15.78\00:24:19.10
Switch.
00:24:19.11\00:24:20.34
Hold it.
00:24:24.66\00:24:25.89
And ten more seconds.
00:24:30.43\00:24:31.85
One, two,
three, four, five, six,
00:24:31.86\00:24:37.91
seven, eight, nine,
ten, still facing me.
00:24:37.92\00:24:43.48
Sit up, legs apart. Okay.
00:24:43.49\00:24:50.46
Reach over to your right foot,
00:24:50.47\00:24:52.05
try and grab
hold of it, hold down.
00:24:52.06\00:24:55.50
Good. hold,
hold, ten more seconds.
00:24:55.51\00:25:01.27
One, two,
three, four, five, six,
00:25:01.28\00:25:07.36
seven, eight, nine, switch
to left foot, you can hold.
00:25:07.37\00:25:13.82
Hold down, put your head
down towards your knee, good.
00:25:13.83\00:25:17.76
Good Madison. Ten more seconds.
00:25:17.77\00:25:20.73
One, two,
three, four, five, six,
00:25:20.74\00:25:26.71
seven, eight, nine,
ten. Reach out to the front.
00:25:26.72\00:25:32.38
Good. Hold it
steady. Ten more seconds.
00:25:32.39\00:25:37.31
One, two,
three, four, five, six,
00:25:37.32\00:25:43.40
seven, eight,
nine, and ten. Good.
00:25:43.41\00:25:47.73
Up on your feet,
just turn to the front
00:25:47.74\00:25:51.56
hands behind the
back, contract the abdomen
00:25:51.57\00:25:54.35
bend over up lay back,
00:25:54.36\00:25:58.12
contract over up and back.
00:25:58.13\00:26:02.98
Again, focus on
contracting your abdomen
00:26:02.99\00:26:07.24
as you come forward.
00:26:07.25\00:26:08.76
You should still be contracting
00:26:08.77\00:26:09.76
when you first stand back up
00:26:09.77\00:26:10.84
and then you lay it back.
00:26:10.85\00:26:13.66
Okay, stop right there.
It should still be contracted
00:26:13.67\00:26:16.36
and then you lay it back.
00:26:16.37\00:26:18.04
Contract it then
bend up stay contracted
00:26:18.05\00:26:21.92
and then lay back.
00:26:21.93\00:26:23.45
Contract over, up, and back.
00:26:23.46\00:26:28.25
Contract, over, up, and back.
00:26:28.26\00:26:32.14
Again contract over,
up, and back. Ten more.
00:26:32.15\00:26:39.76
There's one,
00:26:39.77\00:26:43.07
and two, and three,
00:26:43.08\00:26:50.05
four, five,
00:26:50.06\00:26:56.41
and six, seven,
00:26:56.42\00:27:02.67
eight, nine, last one, and ten.
00:27:02.68\00:27:09.34
Good. Let's turn and turn, turn,
00:27:09.35\00:27:15.85
turn, three more each way.
00:27:15.86\00:27:19.18
There's one,
two, and three. Good.
00:27:19.19\00:27:25.60
All right, well
done. Thanks a lot.
00:27:25.61\00:27:29.52
Shoulder problems
and shoulder weakness
00:27:29.53\00:27:30.93
do not have to plague you.
00:27:30.94\00:27:32.32
By just taking a general
sensible approach to exercise,
00:27:32.33\00:27:35.91
taking one step at
a time working through
00:27:35.92\00:27:38.87
and developing your strength
00:27:38.88\00:27:40.21
without going
into the pain range,
00:27:40.22\00:27:42.09
you can expect great results,
00:27:42.10\00:27:43.82
especially, if you do
it for the right reason.
00:27:43.83\00:27:45.54
Claim the promises of
God, Philippines 4:13 says,
00:27:45.55\00:27:48.84
"I can do all things through
Christ, who strengthen me."
00:27:48.85\00:27:52.45
God bless you.
We'll see you next time.
00:27:52.46\00:27:54.32