The following program
is designed to demonstrate
00:00:02.22\00:00:04.13
simple workouts that you
can use to improve your health.
00:00:04.16\00:00:08.73
Be sure to
consult your physician
00:00:08.76\00:00:10.13
before beginning
any exercise program.
00:00:10.16\00:00:12.40
Chronic pain and many varieties
makes many people suffer,
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not know what to do about it.
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Coming up next
on Body and Spirit,
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we're going try and
go through some exercises
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it will help those conditions.
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Hello, I'm Dick Nunez,
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exercises physiologists and
Principal of Miracle Meadows
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and The Mountain
State Leadership Academy
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in West Virginia.
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Welcome to Body and Spirit.
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Chronic pain can be caused
from a variety of measures
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but when somebody has it,
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it's a very, very real situation
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and a very frustrating one.
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They really don't
know where to turn too.
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Find one of the
amazing turn around ever seen,
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happened to a 73 year old woman
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who came to the Black Hill
South education centre back
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when I was a
wellness director there.
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She was in such pain
her husband was frantic
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about where she
was going to end up.
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He thought for sure she would
be in a wheel chair in no time
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and he called me up and said
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I need to bring my
wife out right now.
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I said well, our next
program starts in two weeks.
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He said no that's too late.
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So I said go ahead and
bring her, he brought her out.
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Sure enough she
was in such pain,
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she could hardly
move, couldn't do anything,
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really had given up hope that
anything could be done for her.
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Well, this lady had a
tremendous will to change
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and was determine to do
whatever she could to get better
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and she believed that God
would bless her along the way.
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As she continued exercising,
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eating properly and
taking the therapies,
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amazing
transformation took place.
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She started walking
further and further.
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By the second week
she was walking incredible
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six to ten miles a day.
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In all my carrier, I've never
seen a turnaround like that.
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From a person who two
weeks prior was in such pain,
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they were
looking for a wheelchair
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to be walking six
to ten miles a day.
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God can truly bless us,
if we simply follow His plan.
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I believe we're
ready to get started.
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Helping me out today
will Madison and Kim.
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Madison is a student at Mountain
State Leadership Academy.
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Kim is at Miracle Meadows.
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And since we're
dealing with pain today,
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we're gonna use our chairs.
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Often times when
people are in chronic pain
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they don't want to bounce
around a lot or stand a lot,
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so we just sit here,
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we're are gonna
bring our arms up.
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We're going to try
and bring them together
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in the middle and back out.
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And in and out,
do it on a control,
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and out squeeze in, and out.
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Ideally you want to try and get
your arms all the way together.
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No problem for
Madison and Kim, I see.
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I'll see what I can do?
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Keep going, squeeze and squeeze
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and squeeze and squeeze.
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We're gonna do ten more.
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It's one, and two,
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three, four, five,
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six, seven, eight,
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nine and ten. Let's
put our hands together.
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It's gonna go up,
squeeze it, hold and down,
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and up squeeze, hold and down.
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And up squeeze, hold it, down.
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Up and hold and down.
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Up hold, down. Five more times.
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Up and down. Up and down.
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Up there's three down. Up, down.
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Last one, up and hold,
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squeeze it
tight, tight, squeeze,
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squeeze, five more seconds.
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One, two, three,
four, five, good.
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Put your hands behind your
head and push your elbows back,
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so your chest is
stretching. Hold that.
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Hold it. Hold it.
Good. Ten more seconds.
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One, two, three, four, five,
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six, seven, eight, nine, ten.
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Bring your arms around yourself,
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hold your shoulder
blades out and pull.
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Ten more seconds, one,
two, three, four, five,
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six, seven,
eight, nine, ten, good.
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Now we're gonna reach up.
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Slide your hips
forward a little bit.
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We're gonna pull down as
if we got weight on the bar,
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like we're doing a pull
down exercise, and reach up,
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squeeze your shoulder
blades together, then reach up.
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Down and up. Down and up.
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In order to get
good success out of this,
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you need to focus on squeezing
your shoulder blades together
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and when you come up you wanna
push them out as far as you can.
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When people are
dealing with chronic pain,
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you find that by just getting
in a range of motion exercise,
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they're greatly improved,
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many of the
conditions out there,
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the autoimmune type
disorders, fibromyalgia,
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chronic fatigue
syndrome, chronic pain syndrome.
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They all respond similarly
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when you get into a
good exercise program
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that doesn't cause a
lot of excessive straining.
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Let's go five more.
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One, two, and three,
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four, five, good.
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Now let's reach
out, get hold of our arm,
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pull back and back,
be careful on your wrist,
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you don't want to
pull too hard there.
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And this one
we'll also concentrating
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on bringing the
shoulder blades back.
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Nine, ten, ten more.
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One, two, three,
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four, five, six, seven,
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eight, nine, ten, good.
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This side, pull and pull, pull.
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Five, six, seven, eight,
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nine, ten, ten more.
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One, two, three, four, five,
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six, seven, eight, nine and ten.
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Let's put the arm up
over the head and stretch.
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Hold ten more seconds,
one, two, three, four, five,
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six, seven,
eight, nine, and ten.
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Switch over and pull,
pull and for ten more,
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one, two,
three, four, five, six,
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seven, eight, nine, ten, good.
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All right, let's do
some shoulder exercise.
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Lean forward,
elbows into your side,
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raise up and down, up
and down, up, down. Good.
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We'll do twenty,
six, seven, eight,
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nine, ten, eleven, twelve,
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thirteen, fourteen, five more.
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One, two, three,
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four and five out front of you,
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raise and down, Up, down, up,
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Go on for twenty again.
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Four and five, six,
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seven, eight, nine,
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ten, ten more.
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One, two, three, four,
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five, six, seven, eight,
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two more times,
nine one more and ten.
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Okay, so back up.
We'll go out to the side up,
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and up, up, up, up.
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You need to rest
at home, that's okay.
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Otherwise keep
pushing towards as you can.
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Ten more, one, two,
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three, four, five,
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six, seven,
eight, nine, ten, good.
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Pull the shoulders.
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Good. Come around.
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Up, up, up. Good keep going.
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Up, up, up.
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Three more.
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Let's go the other way.
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The neck is often an area
that get's a lot of tension
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and pain by working
the trapezius muscles
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like we're doing right now.
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Also we're working
the levator's scapulae
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which are up in the neck area
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down to the upper
aspect to the scapula.
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This will help
those muscles to relax.
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That's easing pain
around the neck area.
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Hey, let's
relax. So down and up.
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I would do some
direct neck isolators.
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Good.
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Eight more.
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One, two, three, four,
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five, six, seven,
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and eight side to side.
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Good.
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And for your next
stretch, each time.
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Six, seven, eight,
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nine, ten, five more.
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Eleven, twelve, thirteen,
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fourteen, fifteen, good.
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Turn to this side.
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And turn, turn, good.
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It's three, and
four and five, ten more,
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one, two, three, four,
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five, six, seven, eight,
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nine and ten, good.
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Lean forward, put your arm
around down between your leg,
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use your other hand to block it
00:12:57.81\00:12:59.22
to give yourself
a little resistance.
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Curl up and down. Up and down.
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We gonna try and do
twenty five of those.
00:13:07.73\00:13:10.72
Six, seven, eight,
00:13:10.75\00:13:16.10
nine, ten,
eleven put your palm up
00:13:16.13\00:13:21.76
try and get full extension
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each time down,
all the way down.
00:13:23.19\00:13:27.31
Ten more, one, two,
00:13:27.34\00:13:31.66
three, four, five,
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six, seven, eight,
00:13:36.72\00:13:41.80
nine and ten, good.
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Up and up.
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Kim, you make
sure you keep track
00:13:50.64\00:13:52.01
with me as we go through it,
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just in case I
get talking again,
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and I don't
want to lose my pace.
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And other people come
out to get great benefit
00:13:59.93\00:14:03.00
we've had like
Candida conditions,
00:14:03.03\00:14:05.53
seeing people that
were just so hopeless,
00:14:05.56\00:14:07.75
they're actually think
about committing suicide.
00:14:07.78\00:14:12.75
And with a short period
of change in their lifestyle
00:14:12.78\00:14:15.86
they had a whole
new grip on life.
00:14:15.89\00:14:18.91
Twenty three,
twenty four, twenty five.
00:14:18.94\00:14:22.65
Let's go to tricep now.
00:14:22.68\00:14:24.36
And block here, wrist
down. Yes, twenty five again.
00:14:24.39\00:14:30.02
Remember a woman who was 32
and she had a 16-month-old baby,
00:14:30.05\00:14:34.00
was in such pain, she
thought about killing herself
00:14:34.03\00:14:36.77
and she was told by her
doctors not to exercise at all.
00:14:36.80\00:14:40.48
But she came out to our
program and we did go ahead
00:14:40.51\00:14:42.52
and put her
through some exercise.
00:14:42.55\00:14:44.28
Within two weeks this lady
had a whole new grip on life.
00:14:44.31\00:14:47.07
So for those that are
sitting around watching think
00:14:47.10\00:14:49.89
I don't want to try any
exercise because of the pain.
00:14:49.92\00:14:52.72
Well, exercise will try
and help you get out of that.
00:14:52.75\00:14:55.75
What are we on? Twenty two.
00:14:55.78\00:14:57.87
Good. Right,
switch over and press.
00:15:01.12\00:15:06.93
You must have a
good knack of sense
00:15:06.96\00:15:08.33
to know we're
on twenty two reps.
00:15:08.36\00:15:13.36
If you're doing this
one, push your elbow way down,
00:15:13.39\00:15:16.59
you're extending your
arm as much as you can.
00:15:16.62\00:15:18.84
We have a ten more.
00:15:24.92\00:15:27.93
Eighteen,
nineteen, twenty. Five more.
00:15:27.96\00:15:32.26
one, two, three,
four, five, good.
00:15:32.29\00:15:39.39
Shake the arms out.
00:15:39.42\00:15:41.63
Give yourself rest, and
get some deep breaths now
00:15:41.66\00:15:44.95
into the nose and out.
00:15:44.98\00:15:49.85
In and out.
00:15:49.88\00:15:54.92
Three more, out.
00:15:54.95\00:15:59.46
Two more and again.
00:15:59.49\00:16:05.03
We are ready to start
some lower body exercise.
00:16:09.41\00:16:13.40
I'll put one leg out straight,
00:16:13.43\00:16:15.78
kick it up, bring
it down, up and down.
00:16:15.81\00:16:22.11
We're doing just
straight repetition today,
00:16:22.14\00:16:25.00
but I could be
doing lot of static holes
00:16:25.03\00:16:27.81
like we often times
do in our workouts here,
00:16:27.84\00:16:31.08
because if you're
dealing with chronic pain,
00:16:31.11\00:16:33.74
doing negative reps,
00:16:33.77\00:16:36.30
which is the lowering part
is under a lot of resistance
00:16:36.33\00:16:39.33
can be kind of
productive for you.
00:16:39.36\00:16:43.21
So we want to
keep the strain down,
00:16:43.24\00:16:45.65
but we still want to
stimulate the muscles.
00:16:45.68\00:16:51.96
Go twenty more.
00:16:51.99\00:16:54.28
And ten more. One, two, three,
00:17:03.57\00:17:08.39
four, five, six, seven,
00:17:08.42\00:17:13.18
eight, nine and ten.
00:17:13.21\00:17:16.92
Right, switch sides.
00:17:16.95\00:17:19.10
For those at home,
who are not in pain
00:17:19.13\00:17:22.08
you can drape your
other leg over the top
00:17:22.11\00:17:25.14
as you prior seen
on this program before
00:17:25.17\00:17:27.64
to give yourself
extra resistance,
00:17:27.67\00:17:30.01
Kim, just switch to that,
00:17:30.04\00:17:31.41
so we can see how it's done.
00:17:31.44\00:17:32.81
I'll stay with
today's quo though.
00:17:39.31\00:17:42.12
And we got twenty more.
00:17:48.90\00:17:54.70
It's five, six, seven,
eight, nine, ten. Ten more.
00:17:54.73\00:18:01.67
One, two, three, four, five,
00:18:01.70\00:18:07.52
six, seven,
eight, nine, ten, good.
00:18:07.55\00:18:14.44
Put your one leg out,
we're gonna tip back and forth,
00:18:14.47\00:18:18.65
it's like your foot
is a windshield wiper.
00:18:18.68\00:18:26.53
And thirty, it's ten, eleven,
00:18:26.56\00:18:29.63
twelve, thirteen,
fourteen, fifteen, sixteen,
00:18:29.66\00:18:34.85
seventeen, eighteen,
nineteen, twenty. Ten more.
00:18:34.88\00:18:39.00
One, two, three, four, five,
00:18:39.03\00:18:44.32
six, seven, eight, nine and ten.
00:18:44.35\00:18:49.51
Other side turn, turn, good.
00:18:49.54\00:18:54.53
Four, five, six,
seven, eight, nine, ten.
00:18:54.56\00:19:02.31
One, two, three, four, five,
00:19:02.34\00:19:07.68
six, seven, eight, nine.
00:19:07.71\00:19:11.93
One more time, one,
two, three, four, five,
00:19:11.96\00:19:18.23
six, seven, eight, nine and ten.
00:19:18.26\00:19:24.00
Slide forward,
feet underneath you.
00:19:24.03\00:19:27.80
Push up on the toes
and down, up and down,
00:19:27.83\00:19:32.56
up, down, up down, up.
00:19:32.59\00:19:37.79
There's seven, eight, nine, ten,
00:19:37.82\00:19:44.51
eleven, twelve, thirteen,
00:19:44.54\00:19:48.94
fourteen, fifteen, sixteen,
00:19:48.97\00:19:53.19
seventeen, eighteen, nineteen.
00:19:53.22\00:19:57.21
Ten more. One,
two, three, four, five,
00:19:57.24\00:20:04.88
six, seven, eight,
nine, and ten, good.
00:20:04.91\00:20:12.20
Spread your leg
out, dig your heel in,
00:20:12.23\00:20:15.04
put your hands
behind your hamstring
00:20:15.07\00:20:16.74
so that you can feel
the hamstring contract,
00:20:16.77\00:20:18.86
and hold that for ten seconds.
00:20:18.89\00:20:21.60
We do a hamstring
from seated position,
00:20:21.63\00:20:23.51
its hard to do a
full range of motion,
00:20:23.54\00:20:25.52
it will still give resistance.
00:20:25.55\00:20:26.92
So we're doing, is
we're doing a static hold
00:20:26.95\00:20:28.42
in several positions.
00:20:28.45\00:20:29.82
Okay, we move it by six to
eight inches and pull, steady.
00:20:29.85\00:20:36.64
You should still
feel your hamstring well,
00:20:36.67\00:20:39.98
especially if you hold it.
00:20:40.01\00:20:42.35
Okay, now bringing your
foot flat, curl it back.
00:20:42.38\00:20:48.78
There's three muscles in
back there in your hamstring,
00:20:48.81\00:20:50.82
the semi-membernosis,
simi-tendinosis
00:20:50.85\00:20:53.59
and the biceps femoris,
00:20:53.62\00:20:55.03
they make up the
hamstring region.
00:20:55.06\00:20:56.94
Here's go back
out again and squeeze.
00:20:56.97\00:21:00.70
Those muscles are very
important to keep flexible,
00:21:00.73\00:21:03.11
to keep strong
and the flexibility
00:21:03.14\00:21:05.29
of a hamstring is very crucial,
00:21:05.32\00:21:07.17
especially to your lower back.
00:21:07.20\00:21:10.43
They contract.
00:21:10.46\00:21:14.37
If you lose your
hamstring flexibility
00:21:14.40\00:21:16.14
you'll find your back much more
susceptible to inflammation.
00:21:16.17\00:21:23.55
All right, move
it again and pull
00:21:23.58\00:21:30.25
for five more seconds.
Four, three, two, one, good.
00:21:30.28\00:21:36.61
Now as you're watching that
when you see our foot go flat,
00:21:36.64\00:21:39.33
probably looks like
we're not doing anything,
00:21:39.36\00:21:40.73
but reality, we're still pushing
back hard you will feel it.
00:21:40.76\00:21:47.67
And three more seconds, one,
two, three, and move your foot.
00:21:47.70\00:21:52.50
Dig in and pull,
pull, pull, pull, pull.
00:21:52.53\00:21:59.62
Five more. one, two, three, four
00:21:59.65\00:22:04.41
and five, foot flat, and pull.
00:22:04.44\00:22:11.75
Five more.
Four, three, two, one.
00:22:11.78\00:22:17.13
Reach out. Dig in.
00:22:17.16\00:22:21.54
Press hard into the carpet.
00:22:21.57\00:22:24.88
Concentrate to
bring your leg back.
00:22:24.91\00:22:28.36
Five, four,
three, two, one move it.
00:22:28.39\00:22:33.84
Dig in, pull,
pull steady and strong.
00:22:33.87\00:22:40.23
All right, go to the
flat position and pull,
00:22:45.72\00:22:49.45
pull, pull, pull,
pull five more seconds
00:22:49.48\00:22:54.98
four, three, two, one, relax.
00:22:55.01\00:23:00.83
All right we're going to
put our hands on the outside
00:23:00.86\00:23:02.73
of our knees
and push out and in,
00:23:02.76\00:23:07.80
out and in, out and in, out, in.
00:23:07.83\00:23:14.40
Good. Keep going, and push.
00:23:14.43\00:23:19.60
We're gonna do 30 of them.
00:23:19.63\00:23:22.08
There's nine and ten, eleven,
00:23:22.11\00:23:27.83
twelve, thirteen,
fourteen. Half way home.
00:23:27.86\00:23:34.43
Sixteen, seventeen,
eighteen, nineteen, twenty.
00:23:34.46\00:23:41.81
Ten more times. One, two, three,
00:23:41.84\00:23:47.92
four, five, six, seven,
00:23:47.95\00:23:54.34
eight, nine and ten.
00:23:54.37\00:23:59.47
Hands on inside.
Squeeze in, and squeeze,
00:23:59.50\00:24:03.93
squeeze, squeeze, good, squeeze.
00:24:03.96\00:24:10.34
And seven, eight, nine,
00:24:10.37\00:24:15.33
ten, eleven, twelve,
00:24:15.36\00:24:19.92
thirteen, fourteen, fifteen,
00:24:19.95\00:24:24.23
sixteen, seventeen, eighteen.
00:24:24.26\00:24:29.98
And ten more.
00:24:30.01\00:24:31.68
One, two, three, four, five,
00:24:31.71\00:24:39.06
six, seven, eight,
nine and ten, good.
00:24:39.09\00:24:46.47
Pull your knee up to your chest.
00:24:46.50\00:24:47.87
Steady pressure, especially
when you have chronic pain,
00:24:52.73\00:24:57.70
you don't want to
over stretch at all,
00:24:57.73\00:24:59.69
just take it to
a place of comfort.
00:24:59.72\00:25:01.88
Five more seconds.
00:25:01.91\00:25:05.98
All right, you gonna
pull your ankle up now,
00:25:06.01\00:25:10.63
so you accentuate the stretch.
00:25:10.66\00:25:14.81
And hold that for ten more.
00:25:14.84\00:25:19.25
But your
flexibility will be important,
00:25:19.28\00:25:23.33
something you want to
keep all throughout your life.
00:25:23.36\00:25:26.63
Okay, and switch.
00:25:26.66\00:25:29.36
In fact I really regret the day
00:25:29.39\00:25:30.76
I stretched more
when I was younger.
00:25:30.79\00:25:33.19
It's always one of the
things in my trainee routine
00:25:33.22\00:25:35.52
that I intended to
skip and I regret that.
00:25:35.55\00:25:42.35
Not that I was ever
Mr. Flexible anyway.
00:25:42.38\00:25:46.10
I'm just lucky, I
was born to be flexible.
00:25:46.13\00:25:48.12
Yes, some people are.
00:25:48.15\00:25:54.83
Some of these yogis
will bend themselves up
00:25:54.86\00:25:56.35
into a little
porcelain stuck themselves
00:25:56.38\00:25:58.69
in a one by one foot cube box.
00:25:58.72\00:26:01.33
I don't know if
I can ever do that,
00:26:01.36\00:26:02.73
no matter how flexible I get.
00:26:02.76\00:26:04.13
I think there's a
little too much in me for that.
00:26:04.16\00:26:05.59
Yeah, I don't
think, I'm that flexible.
00:26:05.62\00:26:09.09
I don't go on
the contentious side.
00:26:09.12\00:26:11.05
Okay, let's relax.
00:26:11.08\00:26:12.96
Let's get a couple
breaths, in and out,
00:26:12.99\00:26:17.60
in and out,
hands on your abdomen.
00:26:17.63\00:26:21.08
Let's crunch forward and back
and forward and back pull out
00:26:21.11\00:26:27.34
as you come
forward and then back.
00:26:27.37\00:26:29.71
Squeeze down, and back,
00:26:29.74\00:26:32.42
squeeze, back and squeeze, back.
00:26:32.45\00:26:37.77
Keep going,
squeeze and back, good.
00:26:37.80\00:26:43.35
Back and back.
00:26:43.38\00:26:47.19
I'm not rocking, it sounds
like I'm rocking, ten more.
00:26:54.97\00:26:59.30
Sounds like my rocking
chair needs a little bit of oil.
00:26:59.33\00:27:06.61
And five more
00:27:06.64\00:27:08.08
and three more.
00:27:11.56\00:27:16.90
Good. All right,
00:27:16.93\00:27:18.44
thanks a lot
ladies, we're all done.
00:27:18.47\00:27:24.11
Pain does not have to limit you,
00:27:24.14\00:27:25.82
when it comes to what
you want to do in life.
00:27:25.85\00:27:28.01
Change your
lifestyle, drink a lot of water,
00:27:28.04\00:27:31.39
have a healthy diet,
00:27:31.42\00:27:32.81
get into
regular exercise program
00:27:32.84\00:27:34.58
and most of all turn
yourself to our maker,
00:27:34.61\00:27:37.42
depend on God,
asks His blessing,
00:27:37.45\00:27:40.03
pray for His blessing
and they'll come your way.
00:27:40.06\00:27:42.61
The Bible tell us
in Philippines 4:13,
00:27:42.64\00:27:45.25
"I could do all things through
Christ who strengthens me."
00:27:45.28\00:27:48.54
And that is a
promise that we can claim.
00:27:48.57\00:27:50.93
God bless you. Keep exercising.
00:27:50.96\00:27:53.43
Hope to see you next time.
00:27:53.46\00:27:54.89