The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Pain is something
people have to deal
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with on a regular basis.
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Well, there is in the hip
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and so much of it
is only preventable,
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but is reversible. Find out how
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next on Body and Spirit.
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Hello, I am Dick
Nunez, Wellness Director of
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the Black Hills Health
& and Education Center.
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Welcome to Body and Spirit.
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Today, we are gonna
talk about the topic
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that plugs lot of
Americans its pain in your hip.
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Unfortunately, it
affects way too many people
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and for the wrong reasons.
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Exercise can help so much.
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It can help prevent
it, it can help reverse it.
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So that's gonna
be our focus today
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and if you have
problem with bad hip
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you wanna take this
nice and gradual because
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some of things you
might not be able to do.
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So, let pain be your
guide as far as what you can do.
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I think we are
ready to get started.
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Helping me out
today is Jonathan Hopkins,
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who is a Personal Trainer
at the Black Hills Health
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and Education
Center and Omar Maskata,
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who is also at
the Black Hills Health
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and Education Center
as a Massage Therapist.
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So, we are going
to get started in.
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We are gonna
warm up our hip area.
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So, I want to start by
just putting your hands
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on your hips. And we
are gonna do easy circles
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with the hips. Nice and easy.
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If this hurts then
just limit your motion.
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You focus on the back,
keep focus on the back,
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keep going for range,
but if you really hurt.
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Keep your range
nice and smart at first
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until you feel
yourself painful to get further.
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Take it nice and slow.
We are now looking to be
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hula dancers here.
We are simply trying
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to get our hips loosened up,
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we get a round
and round and round.
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Okay, now let's
go the other way.
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The hip is very
complex network of muscles
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and it can affect your back.
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It can affect down your leg.
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It affects so many
areas. You may hear lot about
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the SI joint that's
so in area that can be
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affected to cause hip pain
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and when you loose
that mobility down there.
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It can really
affect your daily life.
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Okay, let's do it
about 5 more times fellows.
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It's 1, and 2, and
3, and 4, and 5, good.
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Now what we are
gonna do is standing in the
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same spot we are
gonna just bring the leg out
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to the side and bring
it back in, bring it out,
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bring it back in, bring it out,
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bring it in, bring it
out, bring it in, bring it out,
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bring it in, out
and in, out and in.
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We gonna do
about 5 more of these.
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And there is 2 and
3 and 4 and 5, good,
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okay. Reverse it now
the other side; step out,
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back in, step
out, back in, step out,
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back in, step out, back
in and out and in, good,
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keep it up.
Take a nice and easy.
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If going out
this far, it's painful
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you can just shorten your step.
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Let's do about 3 more here;
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way out, back in, and out and in
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and out and in, good.
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Okay, what we are gonna do now
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cross your arms
across the chest.
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And we gonna do
little squatting motion.
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Now this can be tough
and again we are gonna do it
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according to way you
feel comfortable with
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and the way we squat,
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which is very, very important as
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we want to make sure
our knees stay over our feet
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and our first move
in a squat is to push
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our hips back. So
as we start a squat,
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we gonna push our hips back
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and if you can't go
very deep that's okay
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and come back up,
okay, down and up,
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push your hips back. I
want to keep your chest up,
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okay. Lot of times
the people say what
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you don't want to bend
your back when you squat.
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Well, that's true,
but you keep your back
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straight by
keeping your chest up.
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You don't want to
round your back that's
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we are getting
trouble. It's okay to bend
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at the waist. But you
want to keep your back
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in a nice straight position,
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keeping your chest
up. There is a little bony
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protuberance in
your chest called the
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xiphoid process,
which is the base of
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the sternum and if
you keep that area up
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at all times you
are basically putting
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yourself in a proper position
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to do any type of exercise,
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okay. We are
doing right back here,
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Omar, okay. Yes,
let's keep going.
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Now as you get better
with this you can start
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bringing it down further.
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Now it will give you
more range of motion.
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Okay, we are gonna
do 10 more of this.
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Ready and its 1 and 2
and 3 and 4 and 5 and 6
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and 7, three more
times and 9, one more.
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We are gonna hold this last one.
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Hold it here.
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I am going to hold
that for 15 seconds.
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Now this might
start to burn little bit
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if you have to come
out of it that's okay.
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Five seconds are now gone.
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It's 10 and 15, okay, good.
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So, shake your legs
out. Relax them a little bit.
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Squats are difficult exercise,
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so let's just go
ahead and relax for a second
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by taking a few good breaths,
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so into your nose and
out through your mouth,
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into the nose, and
out through the mouth,
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one more time, into the nose
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and out through the mouth,
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good. Okay. What I
want to feel it to do now
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is lay on your side.
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Omar, you lay on your left side.
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Jonathan you lay
on your right side.
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So you guys can face
off with each other here,
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okay. Now what we are
gonna do is we gonna raise
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your leg up nice and
gently. Can move up high,
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way up, okay,
now down slow, good,
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good, and back up,
way up, good and down,
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okay, let's just keep
going about that speed.
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Jonathan we gonna
do about 15 of those
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and we are gonna switch sides.
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Now when we do this exercise,
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you are focusing
on what it called
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the abductor
muscles. Again your hip is
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made up of a lot
of different muscles.
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You've to call the 6
deep lateral rotators
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of your hip, which
give you the motion we want,
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the stability we
need. If we loose that,
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in fact we hear lot
about the term called sciatica
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and that is actually
one of the muscles of those
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lateral
rotators causing problem,
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the muscle commonly,
commonly affecting people
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and it's called the piriformis.
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And when you have
that, it will put pressure
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on the sciatic
nerve running down the leg
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and getting lots of discomfort.
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Okay, let's get 2 more
each side and last one.
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Alright, go over the other side,
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okay, are you
ready? Okay, up, good.
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Okay, we gonna do
15 again here Jonathan.
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Now you do this exercise,
this might be another one
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that you might have to
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concern yourself way this was.
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How high you go up with it.
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Just do it to your
comfort and I hope for you
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feel fine by doing that way.
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Don't go too high, too soon.
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Don't give
yourself, it's going to cause
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you to be in more distress
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because that's
how we are rafting.
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Good, keep going,
make sure you breath
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while you doing this.
Get a good nice exchange,
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in and out, in and out.
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Each time the
exercise. Don't hold your breath
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at all because that
creates intrathoracic
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and intracranial
pressure, we don't want.
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How many we are?
okay, and 15. Good,
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okay. Get on
your hands and knees
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alright I want you
to put your right leg
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out straight, right leg, okay.
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Now I want you to
make a circle with it.
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I want you to come up,
and around and down, good.
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Up and round and
down. There you go
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and we gonna 15 each way there.
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This is another one,
where pain will be your guide.
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Try and keep your leg
straight as you do this.
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This is
encouraging range of motion
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in the hip area.
Keep your leg as straight
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as you can. Focus
on the gluteus maximus
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or your rear
end, as you do this.
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Okay, 1 more
time, good. Switch over.
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Okay, and up and around,
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good, good.
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You might find one
side more difficult
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then the other and that's okay.
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In fact, that's tends to be
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somewhat normal in
people. But as you keep up
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with the exercise
you will find yourself
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feeling more
comfortable doing it each way.
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And of course coordination
comes into the play here
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because if you
are right handed or
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if you are left
handed you gonna have a
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dominant side, so
if you go over the
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other side you gonna
find yourself little bit more
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uncomfortable, okay, good.
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Alright, let's come
back on the feet again.
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Okay, whenever we
exercise even though
00:10:27.94\00:10:31.65
we might put a focus
on particular area like
00:10:31.68\00:10:33.84
the hips. It's
also a very important to
00:10:33.87\00:10:36.10
work the entire body
and so we gonna do that now.
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We gonna spend little
time working upper body
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and we want to loose
our upper body up now.
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We are gonna do that
by just doing some arm
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circles bringing
it up and around,
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and bring it up and around.
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Okay, let's go the other way.
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Up and around, and up
and around, up and around,
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just do 2 more. Okay,
now what we are gonna do is
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we gonna squeeze our
hands together like this.
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Okay, we gonna push out.
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Keep it tight the whole time
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and then bring it back,
push it out, bring it back,
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push it out and back,
and out. Nice and slow,
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keep it tight the whole time.
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Keep it tight,
the hard you squeeze
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the more you get out of it.
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You know, we are
also doing is adding
00:11:33.63\00:11:35.30
range of motion to the
exercise at the same time.
00:11:35.33\00:11:38.22
You should feel
right in the chest area.
00:11:39.30\00:11:40.94
You guys keep
going. So when doing this,
00:11:40.97\00:11:44.07
you should focus
right in this area
00:11:44.10\00:11:46.18
as you squeezing
out. Each time you should
00:11:46.21\00:11:47.93
feel right in that
area. Okay, you can feel
00:11:47.96\00:11:50.58
in the right spot. I
see I know what you do.
00:11:50.61\00:11:55.01
We try and focus on
the muscles you are working
00:11:57.04\00:11:59.09
and get out toward back,
bring it out, toward back.
00:11:59.22\00:12:04.42
Now little variation
by that by now going up
00:12:04.45\00:12:06.94
and then down and
up and down and up
00:12:06.97\00:12:13.57
and down and up and
down and up and down
00:12:14.32\00:12:21.91
and up and down let's do 5 more.
00:12:21.94\00:12:26.13
Here is 1 and 2 and
3, two more, 4, last one
00:12:27.36\00:12:38.31
and 5, good,
okay, relax for moment,
00:12:39.25\00:12:42.89
okay, now we
gonna work our back.
00:12:42.92\00:12:45.07
Jonathan could you get
the towels for us, please.
00:12:45.10\00:12:47.17
On our program, we don't buy any
00:12:52.93\00:12:56.11
exercise
equipment. We try and make
00:12:56.14\00:12:57.60
something that you
can all do at home.
00:12:57.63\00:12:59.19
So the only thing we
use for equipment is this
00:12:59.22\00:13:01.45
little towel we
have here and if you guys
00:13:01.48\00:13:04.85
can tear this in
two by just pulling out
00:13:04.88\00:13:06.89
you can keep it,
but nobody is done yet,
00:13:06.92\00:13:09.28
so I assuming we
won't do that right now.
00:13:09.31\00:13:11.34
Okay, so what we are gonna do is
00:13:11.37\00:13:12.40
we are gonna
bring this overhead,
00:13:12.43\00:13:13.56
bring it back down,
bring it up and down
00:13:14.31\00:13:19.02
and up and down and up and down,
00:13:19.79\00:13:25.45
let's keep the arm
straight as possible as
00:13:25.48\00:13:27.00
we do this
exercise. Here we go. Okay,
00:13:27.03\00:13:30.25
up and down and up
and down and up and down
00:13:30.28\00:13:39.12
and up and
down, let's go 3 more;
00:13:40.04\00:13:44.18
it's 1, 2, one
more time and 3, good.
00:13:44.78\00:13:52.20
now we are gonna do
00:13:52.23\00:13:53.52
is I want to put
your left foot out.
00:13:53.55\00:13:55.31
Okay, hold on your
towel, grab with the other hand.
00:13:56.04\00:13:59.14
We gonna pull back and come out
00:13:59.17\00:14:02.02
and back and
out and back and out
00:14:02.85\00:14:08.08
and back and out, back and out.
00:14:08.97\00:14:13.66
We're gonna do 20 of them.
00:14:14.38\00:14:15.73
Focus on your
back area as you do it.
00:14:19.37\00:14:21.60
So you want to catch
right here through the back.
00:14:22.58\00:14:24.75
Okay, right back here Omar.
00:14:26.28\00:14:28.37
Yeah. Get some
tension on that towel.
00:14:28.40\00:14:30.55
Again hard you pull
the more you get out of it.
00:14:30.93\00:14:33.65
Where we are at Jonathan.
00:14:35.33\00:14:36.46
14, okay, it's
15, let's go 5 more,
00:14:36.49\00:14:40.47
and 3 more; 1 and 2 and 3, good.
00:14:44.44\00:14:51.02
Switch over. Put
the other foot out.
00:14:51.05\00:14:53.24
Okay, let's pull
and out, pull and out.
00:14:54.21\00:14:59.63
Keep the resistance
tight the whole time.
00:15:00.60\00:15:02.71
And out and pull and
out, pull and out, again
00:15:03.77\00:15:10.56
watch your
posture. Keep your chest up
00:15:10.59\00:15:13.94
as you do it. The
Xiphoid process is up.
00:15:13.97\00:15:16.18
Make sure you
breathe as you do it.
00:15:18.09\00:15:19.91
14, okay, here is
15 and 16 and 17, good,
00:15:25.13\00:15:32.19
18, two more, 19 and 20,
alright, very good. Okay,
00:15:33.25\00:15:40.22
let's just go ahead and
tarsus of the side there.
00:15:40.25\00:15:42.45
Okay, now we are
gonna start working on
00:15:44.50\00:15:46.84
a shoulder area.
Where we gonna do this
00:15:46.87\00:15:49.10
by putting our arms
out and we gonna make
00:15:49.13\00:15:51.52
small circles with them.
00:15:51.55\00:15:53.04
And this can be really
tough exercise for people
00:15:53.78\00:15:56.09
those who watch
Body and Spirit regularly
00:15:56.93\00:15:58.85
know this is a
exercise you do quite frequently
00:15:58.88\00:16:01.64
and many times people
watch the program, go,
00:16:01.67\00:16:03.43
well, it all looks so easy.
00:16:03.46\00:16:05.14
And when they try this
they realize not so easy.
00:16:05.80\00:16:08.20
Okay, let's make bigger circles
00:16:08.23\00:16:10.61
and now let's go
smaller circles again.
00:16:13.76\00:16:16.18
And then reverse it
down go the other way
00:16:20.36\00:16:22.43
and now bigger and smaller.
00:16:26.82\00:16:33.83
Okay, now we just
gonna hold it out straight.
00:16:37.43\00:16:39.65
Hold them out there,
okay, we gonna hold it
00:16:40.41\00:16:45.90
there for another, try
for another 20 seconds here.
00:16:45.93\00:16:50.12
Doing okay Omar,
keep your hands out,
00:16:51.69\00:16:54.36
palms down, keep smiling Omar.
00:16:54.95\00:16:56.76
So one thing about
Omar, he is always smiling.
00:16:59.07\00:17:01.80
Okay, keep it nice and straight.
00:17:03.31\00:17:04.86
Okay let's go for
about 10 more seconds here.
00:17:10.09\00:17:14.04
Just to visit our
Omar, forgot the count.
00:17:15.03\00:17:16.98
It's 5, 4, 3, 2, 1,
put them down. Okay,
00:17:19.45\00:17:26.56
let's roll the shoulders now.
00:17:26.59\00:17:28.89
Loosen that up,
00:17:29.65\00:17:30.73
alright now just
go the other direction
00:17:39.54\00:17:41.38
and let's go 3
more; 1 and 2 and 3.
00:17:48.87\00:17:54.21
Now we gonna stretch
out for a moment here.
00:17:54.24\00:17:56.11
Let's bring the
arm up over the head.
00:17:56.14\00:17:57.63
Get hold of your elbow and pull,
00:17:57.66\00:18:00.21
good, good
flexibility, alright. Good job.
00:18:03.76\00:18:07.73
Okay, we gonna
hold each stretch.
00:18:09.76\00:18:11.31
Pull down 10 to 15 seconds.
00:18:12.05\00:18:13.73
You can hold it
for 20 if you want.
00:18:13.76\00:18:15.42
With interested of
time, we will hold up for
00:18:16.11\00:18:17.75
about 5 more seconds.
00:18:17.78\00:18:19.16
Okay, switch.
00:18:24.15\00:18:25.30
Now whenever you
are stretching you
00:18:29.74\00:18:31.20
don't want to put yourself
into a position of pain.
00:18:31.23\00:18:33.51
You just try and
feel the muscle stretch.
00:18:33.81\00:18:35.96
If it hurts a lot
then you want to back off
00:18:35.99\00:18:38.75
and go little bit
easier. You are not try them
00:18:38.78\00:18:41.24
make it any type
of tendon responses
00:18:41.27\00:18:43.52
wanted to tight up, just
want to feel the stretch.
00:18:43.55\00:18:45.66
Okay, that's
good. Now we are gonna
00:18:45.69\00:18:47.44
bring the arm across the body
00:18:47.47\00:18:48.93
and put your
hand behind you, good.
00:18:49.64\00:18:52.46
And you should feel
this in your shoulder area.
00:18:55.47\00:18:57.35
Anytime you work
muscles are part of
00:18:58.60\00:19:00.44
exercise is
flexibility. So God will only
00:19:00.47\00:19:05.07
stimulate the
muscles, but we have to make
00:19:05.10\00:19:06.47
sure they stay flexible as well,
00:19:06.50\00:19:08.03
loose that
flexibility then you start
00:19:08.06\00:19:09.65
to ahead into a pain situation.
00:19:09.68\00:19:11.35
Okay, we gonna hold
for 5 more seconds here.
00:19:12.13\00:19:15.49
Alright and switch over.
00:19:19.64\00:19:21.00
You guys are very
flexible. That's good.
00:19:27.18\00:19:28.86
Now when you doing
this you might not be
00:19:30.15\00:19:31.64
pull your arm as
far cross your body
00:19:31.67\00:19:34.04
as Jonathan and
Omar and that's okay.
00:19:34.07\00:19:36.01
Just bring it to
where you are comfortable
00:19:36.04\00:19:37.50
with you fine,
the more you do this
00:19:37.53\00:19:39.48
the better it will become.
00:19:39.51\00:19:40.56
Okay, let's hold for
about 5 more seconds here.
00:19:41.85\00:19:44.39
It's 1 and 2 and
3 and 4 and 5. Okay,
00:19:44.42\00:19:51.12
we want to work our arms now.
00:19:51.15\00:19:52.68
We are going to
work our arms as we gonna
00:19:52.82\00:19:54.74
take one arm and
turn the palm up,
00:19:54.77\00:19:58.22
we are gonna put our
other hand on that wrist
00:19:58.70\00:20:01.43
and we gonna give ourselves the
00:20:01.46\00:20:02.90
resistance
here, as we go through
00:20:02.93\00:20:04.94
the range of
motion. And we gonna try
00:20:04.97\00:20:09.80
and do 20 of
these. The hard you push
00:20:09.83\00:20:13.02
the more you get out of it.
00:20:13.05\00:20:14.25
I want to keep
our repetition nice
00:20:15.47\00:20:17.08
and smooth and control here,
00:20:17.11\00:20:19.20
okay, it's 10, 11,
12, try and get full range
00:20:23.49\00:20:30.45
of motion as you do
it and there is 14, 15,
00:20:30.48\00:20:36.14
16, 17, three more,
18, 19, and 20, good.
00:20:37.54\00:20:46.04
Other side now, curl
up and up and up and up,
00:20:46.81\00:20:55.08
here is 5, 6, full
range of motion, 7, 8, 9,
00:20:56.29\00:21:05.40
and you should
feel this in your bicep
00:21:05.43\00:21:06.80
as you are doing it,
could not feeling it there,
00:21:06.83\00:21:09.14
slow it down, try
and really put the
00:21:09.43\00:21:11.65
focus when we are working.
00:21:11.68\00:21:12.97
Even if you very strong
you can still get a good
00:21:14.17\00:21:16.45
stimulation by
doing this exercise.
00:21:16.48\00:21:19.84
Okay, 1 more,
alright. Just shake it out.
00:21:23.98\00:21:27.65
That's the best part right Omar.
00:21:28.23\00:21:29.51
Shaking those arms out okay.
00:21:29.54\00:21:31.04
Now we are gonna do our triceps
00:21:31.67\00:21:34.47
anytime you work your body
00:21:34.50\00:21:36.06
you want to
work the entire body.
00:21:36.09\00:21:37.83
Your muscles
have intrinsic muscles
00:21:37.86\00:21:40.08
if you leave some of them weak.
00:21:40.11\00:21:41.53
Then you gonna
have some problems.
00:21:41.56\00:21:43.00
I always tell
people who say I have a bad
00:21:43.03\00:21:44.93
back what shall I do?
Standard answer is get
00:21:44.96\00:21:47.16
your belly button
closer to the back bone.
00:21:47.19\00:21:48.68
The stronger your abdomen
00:21:48.71\00:21:50.07
is the strong your
lower back is gonna be.
00:21:50.10\00:21:52.03
So to do our triceps,
we gonna take our hand
00:21:52.06\00:21:54.77
like we are gonna
do a chopping motion
00:21:54.80\00:21:56.40
and we gonna block
it with the other hand.
00:21:56.43\00:21:58.30
We are gonna push
down and we find it best
00:21:58.33\00:22:01.48
if we put your
elbow on in front of you
00:22:01.51\00:22:03.45
just a little bit.
This will allow you
00:22:03.48\00:22:05.62
to get a full extension.
00:22:05.65\00:22:07.05
If you are too far down to side.
00:22:07.08\00:22:09.19
You are not gonna
be able to get a good
00:22:09.22\00:22:10.73
and full
extension. So, doing this way
00:22:10.76\00:22:12.87
will help you do that.
00:22:12.90\00:22:13.87
Okay, so we gonna
reach out little bit more.
00:22:15.02\00:22:16.86
Omar you keep the
elbow in and then push out.,
00:22:17.32\00:22:20.87
there you go,
that's looking better.
00:22:20.90\00:22:22.70
We gonna do 20 of these.
Where we are at Jonathan,
00:22:25.17\00:22:28.30
14, 15, 16, good,
17, 18, 19, one more 20.
00:22:28.33\00:22:39.19
Okay, let's switch, okay,
00:22:39.22\00:22:42.50
make your repetitions steady.
00:22:44.08\00:22:45.93
Try and
concentrate on the contraction.
00:22:46.86\00:22:48.62
For women who want
to work on the back
00:22:49.59\00:22:51.33
of their arms, this
is a good one to do that.
00:22:51.36\00:22:53.20
They want to get rid
of that grandma way bye,
00:22:56.12\00:22:57.61
bye fat. That's
the fat keeps away
00:22:57.64\00:23:00.11
when I have you to stop.
Okay, keep pushing, okay,
00:23:00.14\00:23:04.06
13, 14, 15, good,
16, good, and one more.
00:23:04.09\00:23:17.66
Okay, now I want
to have you fellows do
00:23:18.43\00:23:20.67
we are gonna start
stretching the legs
00:23:20.70\00:23:22.27
since we have been standing here
00:23:22.30\00:23:23.82
we worked our legs, we
did go into upper body,
00:23:23.85\00:23:26.32
but we were
standing the whole time.
00:23:26.35\00:23:27.89
So now we gonna
stretch the legs,
00:23:27.92\00:23:29.54
so I am gonna have
you show you a form
00:23:29.57\00:23:31.79
of standing
position. I want you to use me
00:23:31.82\00:23:33.95
as a brace. Put your,
00:23:33.98\00:23:35.47
you put your right hand on me,
00:23:35.50\00:23:37.17
you put your left
hand on me I mean get
00:23:37.20\00:23:38.17
hold of your. You
get hold your right leg
00:23:38.18\00:23:40.41
and you get hold your
left hand at the ankle
00:23:40.77\00:23:42.50
and stretch
your quadriceps area.
00:23:42.53\00:23:44.21
Now this might be
difficult at first as well.
00:23:46.82\00:23:49.10
And you might
only be able to get
00:23:49.83\00:23:50.93
the whole of your
pan leg and that's okay.
00:23:50.96\00:23:53.28
For you might not
be able to reach up
00:23:53.31\00:23:55.19
fine enough to imagine
you grabbing your pan leg.
00:23:55.22\00:23:58.30
Sometimes people put have like
00:23:58.89\00:24:00.77
a little box behind them,
00:24:00.80\00:24:02.25
where they can just put their,
00:24:02.28\00:24:03.25
their toe on a box
and work on getting
00:24:03.27\00:24:05.06
so they are stretching further.
00:24:05.09\00:24:06.32
Okay, let's switch. Okay,
00:24:07.15\00:24:11.22
Jonathan is well balanced,
he leaves me for support.
00:24:11.92\00:24:14.70
Well, Omar can do it too.
00:24:14.73\00:24:15.97
I can't do it. I don't
make a very good flamingo.
00:24:16.20\00:24:18.55
I would not have
done well in that way.
00:24:18.61\00:24:20.61
I glad God made me
human being instead.
00:24:20.64\00:24:23.19
Okay, keep pulling
out, 5 more seconds,
00:24:26.43\00:24:32.11
alright, now
what we are gonna do
00:24:36.08\00:24:37.32
is we gonna step
out. We gonna go up
00:24:37.35\00:24:38.83
on the heel. We
gonna lean forward
00:24:38.86\00:24:40.76
into it and by doing
this you gonna be stretch
00:24:40.79\00:24:42.95
your hamstring
area. Okay, again keep
00:24:42.98\00:24:47.15
your chest up, very important.
00:24:47.18\00:24:49.13
Make sure you
breathe. I can take good deep
00:24:49.16\00:24:51.38
relaxing cleansing breathes
00:24:51.41\00:24:53.04
and that will help your stretch.
00:24:53.07\00:24:54.43
Okay, we gonna hold
that for 5 more seconds.
00:24:57.50\00:25:01.37
Alright, switch the other side.
00:25:04.61\00:25:06.48
Don't over
stretch just feel a nice
00:25:11.74\00:25:14.19
steady
contraction. You should feel
00:25:14.22\00:25:16.03
pull in the back of your legs.
00:25:16.06\00:25:17.64
Okay and let's go
for 5 more seconds,
00:25:24.52\00:25:27.39
alright, good. Now
we step out to the side.
00:25:30.76\00:25:33.51
We gonna stretch
the inside of the thigh.
00:25:33.54\00:25:35.55
This will be an
area that we can vary
00:25:41.48\00:25:43.81
quite a bit as far
as our flexibility.
00:25:43.84\00:25:46.70
I am not super
flex in that area,
00:25:47.83\00:25:49.54
but Jonathan want to go ahead,
00:25:49.57\00:25:50.63
just go down little bit further
00:25:50.66\00:25:51.71
as you would tend
to. But you can get real
00:25:51.74\00:25:53.99
flexible like Jonathan is there.
00:25:54.02\00:25:55.69
And he actually
looks comfortable
00:25:55.72\00:25:57.37
in that position,
which I can't imagine,
00:25:57.40\00:25:58.81
but well. Alright,
00:25:58.84\00:26:02.24
let's go to the other side now.
00:26:02.27\00:26:03.36
Keep your chest up.
00:26:05.64\00:26:06.62
Yeah you both
like me look bad now.
00:26:08.37\00:26:10.10
That's okay, or
until we get to some
00:26:12.79\00:26:14.90
strength moves
and I will do okay.
00:26:14.93\00:26:16.47
Alright, good, let's put
the hands behind the back.
00:26:19.66\00:26:22.75
We gonna do some
abdominal contraction.
00:26:22.78\00:26:24.68
Contract your abs bend over,
00:26:25.02\00:26:27.45
come up and
back, contract, over,
00:26:27.48\00:26:31.86
up and back,
contract, over, up and back,
00:26:31.89\00:26:38.20
contact over, up
and back, contract over,
00:26:38.23\00:26:44.58
up and back, contract over,
00:26:44.61\00:26:48.73
up and back,
contract over, up and back,
00:26:48.76\00:26:54.59
contract over, up, we do 5 more.
00:26:54.62\00:26:59.35
Is 1 and 2 and 3 and 4,
one more time and 5, good,
00:27:01.51\00:27:17.51
alright. Well done.
Thanks a lot fellows.
00:27:18.18\00:27:20.13
Too often when people have pain,
00:27:23.90\00:27:25.69
they are too quick to
take some radical step.
00:27:26.42\00:27:28.98
But really all is
it take is getting
00:27:29.51\00:27:31.58
some movement. I have seen
00:27:31.61\00:27:32.58
so many people who
have the wide range
00:27:32.59\00:27:34.91
of problems just by
getting in a regular
00:27:34.94\00:27:36.93
exercise program.
Change your eating habits,
00:27:36.96\00:27:39.55
drinking a lot of
water and most of all
00:27:39.58\00:27:42.22
I find when they
focus on the lower
00:27:42.25\00:27:43.72
they do so much
better. Remember we can only
00:27:43.75\00:27:46.07
do so much
physically. We have to
00:27:46.10\00:27:47.98
depend on the Lord.
Our favorite scripture
00:27:48.01\00:27:50.25
here is Philippines
4:13, which says I can do
00:27:50.28\00:27:52.69
all things through Christ,
00:27:52.72\00:27:54.29
which strengthens
me. God bless you.
00:27:54.32\00:27:56.43