The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Migraine
headaches plague many people
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and they don't know
what to do about it.
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The good news there
is hope, stay tune for
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Body and Spirit
and find out what.
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Hello, I'm Dick Nunez
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body & Spirit.
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Have you ever suffered
pain so bad you just feel
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like life is no worth living.
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Those who suffer
from migraine headaches
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certainly know
what that feels like.
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But the good
news, there is hope.
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There are things you can
do, will they be your diet
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or getting into
some good treatments
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or getting into
regular exercise program.
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Stress certainly can be a
cause of migraine headaches
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and exercise is one of the
best ways to reduce stress.
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So, we're ready to
get start with our program
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and as we do that
we'll talk more about
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migraine headaches.
Helping me out today
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will be Jonathan Hopkins,
who is the fitness trainer
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from the Black Hills
Health and Education Center
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and Omar Mascara, who
also works at the Black Hills
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Health and Education
Center as a massage therapist
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and so we're
gonna do some work here.
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First thing we do is loosen up.
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So, we just kind do some
nice arm circles here and
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get our body loosened up
and ready for good workout.
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Whenever you think
of migraine headaches,
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we think of tension and pressure
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and by doing exercise we
start to increase circulation
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to the entire body
and help moving the blood
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away from the brain,
where it's getting too much,
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which is causing
the problem back,
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there you get basal
dilation of the arteries
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going up to the head and
it starts cause lot of pain.
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Okay, good, let's go
the other direction now.
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Up and around and up
and around, up and around.
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If you feel your
shoulder is popping
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and clicking a
little bit while you do this
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that's not totally a
natural and hopefully
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as you continue exercising
that will start to diminish.
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Okay, go and relax.
Now for migraine headaches,
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we don't wanna create a
lot of stress and pressure.
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So, what we're gonna do
is, we are gonna take a nice
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and gradual. We're
gonna push our hands together
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and push out and draw
back in and out and back in
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and out and back in
and out and back in.
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Let's keep going,
let's do 10 more of those,
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whenever we deal with migraines,
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if you get down in the
floor and do lot of things
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like pushups or lot of straining
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then you can actually
increase that intracranial
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pressure and that's not
gonna help over trying to
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accomplish with
the migraine headaches.
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So, by just doing a
nice gentle exercise program,
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which will help relive
stress and get the body moving
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it should be help
that out considerably.
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Okay, where
we're Jonathan? Eight.
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Eight, 9 and 1 more time
10, now we're gonna go up
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with it. So, let's
pushup and bring it down and up
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and down, and up and
down, and up and down, and up
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and down, and up and
down. Let's do 5 more and down,
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and up and down, and up
and down, and up and down,
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2 more, up and down,
and up and down, good.
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Now we're gonna put
the hands behind the head,
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when we stretch
out, we gonna put this
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push elbows way back.
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Okay and bring it across,
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hold the shoulder blades apart.
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Okay and back
behind the head again,
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push your elbows back, hold it.
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Now, let's bring it crossed,
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hold it for few more
seconds and now let's relax.
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Okay, what we're gonna do
is we're gonna do some work
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for our shoulders and
try and make the trapezius
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areas relax and so
we're gonna do it's like an up
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like row exercise except
we are not gonna use weights.
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We're gonna come up,
elbows up and then back down and
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up and back down, and up
and down, and up and down,
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and up and
down, good keep going.
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When you do this, you
wanna try and get a full range,
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get up and go all the way down,
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up and all the way down,
and up and all the way down,
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and up and all the way
down. Let's go 10 more, it's 1
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and up and 2
and up, 3, good, up,
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try and feel in
your trapezius area.
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So, when you are
going up and down,
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we should feel it
right in through here.
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Each way down,
away down. Nineteen.
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Nineteen, okay 1
more time and up and down.
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Okay, now we're gonna
come into the centre here.
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We're gonna raise your
arms up and ready to come down
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and we're go up and
down, and up and down.
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This is again is
to work the shoulders
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and still hit
the trapezius area.
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It's called
ladder raise exercise,
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if you want to use
weights make them more difficult
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you can, again if you
are suffering from headaches.
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You wanna take it gradually,
you can always add more.
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But for right now,
we want to take it easy
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and allow you to feel
good about your exercise.
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Exercise is a stress in
itself, but if you do it
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mildly enough it
actually is a good stress
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and helps your body deal
with stress hormones much
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more affectively and
stress certainly can cause
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a lot of problems
and our thought processes
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and how we react to things,
can also effect our health
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in a great way and
it's not always a good way,
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it can be a very bad
way. But fortunately positive
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thoughts can
actually improve our health.
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It's been found scientifically
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that if we have a
regular prayer life
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and a Bible study life
that you've better health
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and that's been
scientifically proven. 21.
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Okay, let's go 4
more, should be starting to
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feel your
shoulders little bit down,
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that's a good thing,
that's way after 1 more time,
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okay up and down,
good. Now we're gonna stretch
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the shoulder out by
bringing arm across and pulling.
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As you do that, you
should feel it stretch right
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and through here. We
wanna hold that stretch steady
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for around 15 seconds
and then will switch over the
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other side. Okay, we
down to our last few seconds.
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Feel that Omar? Yeah.
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Very good, okay let's switch.
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When you doing this don't
try and just rip on your arm,
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pull and feel it stretch,
stretching should not be
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painful or
uncomfortable. You should feel,
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feel very pleasant actually
and should have make help
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with the relaxing feeling.
So, we're just try and do
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stretch the shoulders out
and we're just couple more
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seconds. Okay,
let's go and relax,
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alright we're gonna
step out with our left foot.
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We're gonna reach
out with our right hand,
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we're gonna grab hold
then we're gonna pull back
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and reach out and
pull back and reach out;
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on this exercise we are
gonna do 20 on each side,
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what you are trying to do
is you are trying to squeeze
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your scapula back, let's
bend over just more Omar here,
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there we go. You wanna
draw your shoulder blade back
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and then reach it out,
draw it back and reach it out.
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It's a very complex
never come muscles back there.
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You have sixteen
muscles attached on each side
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of your scapula and
it has very diverse range
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of movements and so it
has to be trained properly.
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That will also help your
postures get you standing
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up straight in, the
good posture will also help
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alleviate headache situations.
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15. 16. Okay, we got 4
more to go, there is 1 and 2
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and 3 and 4, good
let's switch the other way.
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Step out, okay left
hand out, and grab hold.
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Let's pull back and reach out,
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now when I was
working in the athletic clubs
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we had women
come to our program.
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We're teaching there
and she would have migraines
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for quite sometime and she
was taken a beta-blocker to
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get rid of them and
made a gain 20 pounds.
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So, she wanted to get off that,
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so she went with
the vegetarian diet
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and right away her
headaches disappeared.
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A year later her doctor
asked how many migraines
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she had in the past
year, she said only three,
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goes out, it's wonderful
the medications working
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beautifully, she
goes I stopped taking that
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after the first two
weeks and he you wanna know
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what she done, she's
started to become a vegetarian
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and insisted that
she have a blood workout.
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Because certainly everything
was all meshed up now,
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but when she had
the blood workup done
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they found amazingly
that everything was perfect.
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Nineteen. Okay, 1 more,
good, now let's put the arm up
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over the head and stretch
this way and the interesting
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thing about her
three headaches she had.
00:10:15.91\00:10:17.75
One was the New Years
day, the next one was a day
00:10:17.78\00:10:22.32
after her birthday and
the other one was a day
00:10:22.35\00:10:24.91
after Anniversary. So,
guess what, she cheered
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on those days that's
why she had the headaches
00:10:28.28\00:10:30.65
and she realized
there was a definite cause
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and affect because lot
of people have sensitivity
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to things they eat and one
of the things that can cause
00:10:35.26\00:10:37.31
our migraine headaches
is cheese and lot of people
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don't realize that,
they will have cheese
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and get migraine headaches.
Okay, let's switch over,
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now I hate to say this ladies,
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but some people
react to chocolate and
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get migraine headaches
and I know that's can be bad
00:10:49.75\00:10:51.58
news for lot of women if
they think chocolates would
00:10:51.61\00:10:53.86
give them migraine headaches,
00:10:53.89\00:10:54.86
but so where it is.
Okay, let stretch hold
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that for about 5 more
seconds. Okay, very good,
00:11:01.00\00:11:07.05
now we're gonna work our
arms in the way we are gonna
00:11:07.08\00:11:09.68
do this is we're
gonna turn our one hand up,
00:11:09.71\00:11:12.02
grab with other hand on
the wrist and there we crawl
00:11:13.23\00:11:16.41
our arm and down.
We're gonna do 20 on each
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side there; you
might wanna reach out
00:11:20.12\00:11:22.28
just a little
bit in front of you.
00:11:22.31\00:11:23.95
That will allow you to
get a full range of motion,
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you wanna try and get
your arm all the way out
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and all the way out and
it will guide this how strong
00:11:28.79\00:11:31.11
you are. You still
should be able to get a good
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workout here, I
really make myself work,
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I can still get a
really good training effect.
00:11:38.13\00:11:40.11
But for migraine headaches,
we're not interested in
00:11:40.89\00:11:42.53
getting that
bearing down feeling.
00:11:42.56\00:11:44.26
We just want to get
range of motion in movement.
00:11:44.56\00:11:47.34
Where we're at
there Jonathan? Fifteen.
00:11:50.81\00:11:52.46
Fifteen, okay let's go
5 more here. It's 1 and 2
00:11:52.49\00:11:57.88
and 3, 2 more and
4, 1 more and 5, good.
00:11:59.09\00:12:05.47
Okay, let's go the
other side, left arm out,
00:12:06.06\00:12:08.35
grab the wrist
with the opposite hand,
00:12:09.36\00:12:11.00
crawl up and out, and
up and out, and up and out,
00:12:11.51\00:12:17.72
okay very important on
this exercise to keep your
00:12:17.75\00:12:20.25
palm up. So, your hands
what's called the supinated
00:12:20.28\00:12:23.20
position that gives a
maximum simulation on the biceps
00:12:23.23\00:12:26.89
and then you wanna
get that good reach out
00:12:27.79\00:12:29.71
and then a good
contraction all the way up
00:12:29.74\00:12:31.47
and think about the
muscle you're working
00:12:31.50\00:12:33.04
so in this case
we're working the biceps
00:12:33.07\00:12:34.74
and yes its okay to work
biceps same for you ladies.
00:12:35.22\00:12:38.10
You're not gonna get
rippling, bulging biceps.
00:12:38.13\00:12:40.44
You're not gonna
start looking like a man
00:12:40.91\00:12:42.34
because we've to turn up
from man to look like man
00:12:42.37\00:12:44.50
and so we've to work to
develop muscle and that's
00:12:44.53\00:12:47.58
you can do a lot of
training and still be okay.
00:12:47.61\00:12:49.70
Seventeen. Seventeen,
18, 19, 1 more time and 20,
00:12:49.73\00:12:57.39
good, whenever we train muscles,
00:12:57.42\00:12:59.98
we need to train the
opposing muscles as well.
00:13:00.01\00:13:02.31
So in this case,
we just train biceps
00:13:02.34\00:13:04.29
and that we're
gonna work on the triceps.
00:13:04.32\00:13:06.38
So, we're gonna do
that by taking one hand like
00:13:06.41\00:13:08.88
we do in the chop. We are
gonna bring the other hand
00:13:08.91\00:13:10.84
up to block it, to
give the resistance.
00:13:10.87\00:13:12.80
We're gonna push
out and bring it up,
00:13:12.83\00:13:15.37
again while you doing
is, one you might wanna come
00:13:16.37\00:13:18.25
out to the front little
bit to allow you to get a
00:13:18.28\00:13:20.92
full range of motion and
we're gonna do 20 on each
00:13:20.95\00:13:23.53
side there. Keep your
elbow locked into one spot
00:13:23.56\00:13:27.78
just like somebody
has taken a big bolt
00:13:28.17\00:13:30.48
and just bolted
your arm right in,
00:13:30.51\00:13:32.96
that one feel
good with it? Okay.
00:13:32.99\00:13:34.99
Good, keep going. How do
you say ouch, in Spanish Omar?
00:13:39.26\00:13:42.59
Ouch, ouch. Oh, I
know some Spanish then,
00:13:42.62\00:13:46.11
good, keep going. Fifteen.
00:13:46.14\00:13:48.81
Good, keep the elbow one
spot, there you go, good.
00:13:51.08\00:13:57.46
Nineteen. Nineteen,
00:13:57.49\00:13:58.93
we got 1 more to go and
20. Alright, switch sides,
00:13:58.96\00:14:03.35
okay, push out, good, push
out, push out and keep that
00:14:04.64\00:14:12.69
elbow one spot. There
you go, that's better,
00:14:12.72\00:14:15.42
keep those triceps
come alive Omar that's good.
00:14:16.48\00:14:18.74
Make sure, you keep breathing
00:14:19.93\00:14:20.90
when you do exercise into
the nose out through the mouth
00:14:20.91\00:14:23.51
it's preferable. Don't
hold your breath at all;
00:14:23.54\00:14:26.32
we don't want to
increase intracranial pressure
00:14:26.35\00:14:28.56
while we doing our
exercise. Don't strain too much,
00:14:28.59\00:14:31.55
make it an enjoyable
experience. You find,
00:14:32.18\00:14:34.01
if you enjoy your exercise,
you much more have to stay
00:14:34.04\00:14:37.14
with it then if
you make it a hard,
00:14:37.17\00:14:39.18
hard task that
you dread. Sixteen
00:14:39.21\00:14:42.91
Okay and there is 17,
and 18, 2 more, 19 and 20.
00:14:43.43\00:14:54.44
Alright, let's
go and shake it out.
00:14:54.47\00:14:56.35
Now, let's move
up to the neck area
00:14:57.97\00:14:59.37
because that's also an
area that tends to create
00:14:59.40\00:15:02.63
problems, when people may
get lot of stress up there.
00:15:02.66\00:15:04.95
So, we're gonna
look down at the floor,
00:15:05.34\00:15:07.04
we're gonna look up,
we're gonna look down,
00:15:07.83\00:15:10.86
we're gonna look up,
and down, and up and down,
00:15:11.72\00:15:17.50
and up and down,
and up and down and up,
00:15:18.09\00:15:24.21
keep going. Let's do 5
more and 3 more and last 1.
00:15:25.10\00:15:37.69
Okay this next one
be little more difficult
00:15:39.05\00:15:40.72
and I want you to tip
your head to this side
00:15:40.75\00:15:42.66
and when we tip this
side you should feel stretch
00:15:42.69\00:15:44.55
the trapezius area
and we tip the other way
00:15:44.58\00:15:47.72
and let's go to
this side again and turn
00:15:50.26\00:15:55.34
and the other way, as
you doing that you might feel
00:15:57.19\00:16:03.82
little popping and grinding
in your neck area and turn.
00:16:03.85\00:16:11.19
You feel stretch each
time, you wanna feel stretch
00:16:12.15\00:16:14.00
in your trapezius and
the trapezius are the big
00:16:14.03\00:16:17.24
muscles here, it come
right off the neck and go down.
00:16:17.27\00:16:21.40
Make a big diamond
shape in your back,
00:16:22.07\00:16:25.76
starts up here at the
occipital protuberance
00:16:25.79\00:16:27.46
in your skull and goes
all the way down to T12,
00:16:27.49\00:16:29.97
it's a very large
muscle. Okay, go and relax,
00:16:30.00\00:16:33.58
now just turn
your head to this side.
00:16:33.61\00:16:35.11
Okay, just go and relax
there, just turn your head
00:16:37.02\00:16:38.48
to the side, let's turn
the other way and turn and turn
00:16:38.51\00:16:45.44
and turn and turn, 2
more each way, turn and turn,
00:16:46.70\00:16:53.78
1 more time, turn
and turn, good. Alright,
00:16:53.81\00:17:00.23
now one thing we need to
do with people with migraines,
00:17:01.16\00:17:03.50
we need to get as much
blood down low as we can.
00:17:03.53\00:17:06.01
So, just spend little
time working in our upper body.
00:17:06.04\00:17:08.15
So, now we need a good dose of
00:17:08.18\00:17:10.53
blood down to our lower body.
00:17:10.56\00:17:11.68
We're gonna warm up
little bit with our lower body
00:17:11.71\00:17:14.02
by just stepping out to the side
00:17:14.05\00:17:15.57
and now we're gonna
shift back the other way
00:17:16.76\00:17:18.85
and shift. As you do
this you should feel it
00:17:18.88\00:17:23.51
in your
adductors, nice gentle shift
00:17:24.58\00:17:29.91
and also while we
doing it we should start
00:17:30.82\00:17:32.56
to feel in our quadriceps,
as we start warming them up
00:17:32.59\00:17:36.27
for some more excitement.
00:17:37.23\00:17:38.57
Let's go 5 more each
way, there is 1, and 2,
00:17:41.17\00:17:49.28
and 3, and 4, 1 more
time and 5, good. Alright,
00:17:51.48\00:18:01.24
we again do some squats now.
00:18:02.80\00:18:04.57
We're gonna do
these very gently,
00:18:04.60\00:18:06.52
so won't be too
laborious. But we're gonna cross
00:18:06.55\00:18:09.33
the arm across the
chest whenever we do squats,
00:18:09.36\00:18:12.00
the first thing
what I think about.
00:18:12.03\00:18:13.43
Just keeping the chest
up, this whole process under
00:18:13.46\00:18:16.50
your sternum called
the xiphoid process.
00:18:16.53\00:18:19.63
We want up as much as possible,
00:18:19.66\00:18:20.99
keep it that way as
you do your exercise
00:18:21.02\00:18:23.56
and then your first
motion is gonna be push
00:18:23.59\00:18:25.80
your hips back. As
you push your hips back
00:18:25.83\00:18:28.26
that will keep your
knees over your feet
00:18:28.29\00:18:29.97
that's what you
want, you may not be
00:18:30.00\00:18:31.76
able to go very deep at first,
00:18:31.79\00:18:32.94
but as you continue
on it should good better,
00:18:32.97\00:18:35.44
so then down and
up, and down and up,
00:18:36.29\00:18:43.31
and down and
up, and down and up.
00:18:44.10\00:18:50.69
Now at home if you need to
stop and rest, that's okay.
00:18:50.72\00:18:54.00
Anytime you need
to take a break do so.
00:18:56.09\00:18:58.97
We don't wanna get
yourself overly strained because
00:18:59.00\00:19:01.26
everybody has gonna
be at different levels.
00:19:01.29\00:19:02.81
Now, when people watch our
show from around the world,
00:19:02.84\00:19:05.61
everybody is different.
Some people watch the show
00:19:05.64\00:19:08.82
and say well
that one way too easy,
00:19:08.85\00:19:10.98
for somebody else they say that
00:19:11.01\00:19:13.43
show is way too
hard, so you all different,
00:19:13.46\00:19:16.34
you have to go to
your own speeds. Okay,
00:19:18.02\00:19:21.88
keep going, 15,
we're gonna do 20 of them.
00:19:21.91\00:19:25.50
Okay, let's go 2
more, last 1 very good.
00:19:32.47\00:19:39.53
Alright, now I like you
to stretch your quadriceps.
00:19:39.56\00:19:45.08
Jonathan is really well balance,
00:19:45.11\00:19:47.94
he can stretch them
without using any assistant.
00:19:47.97\00:19:50.06
But Omar put your
hand on my shoulder,
00:19:50.09\00:19:51.72
so people can see
that we often times need
00:19:51.75\00:19:54.56
to brace ourselves to do this
00:19:54.59\00:19:55.85
and you just wanna
feel a stretch right there
00:19:57.38\00:19:59.26
on the quadricep area.
If you can't get a hold
00:19:59.29\00:20:02.97
of your ankle because
you not very flexible yet,
00:20:03.00\00:20:05.94
it's okay to go ahead
and just grab your pant leg
00:20:05.97\00:20:08.90
and to get try as
close as possible.
00:20:08.93\00:20:10.65
So, Jonathan, if
you could drop into just
00:20:10.68\00:20:12.67
doing it from your
pant leg if we can get a
00:20:12.70\00:20:15.23
side shot of him doing that,
00:20:15.26\00:20:16.52
so you can see it is
okay. Just do it that way
00:20:17.22\00:20:19.34
because lot of
people start out that way.
00:20:19.37\00:20:21.07
As we know
Jonathan, we see it happening
00:20:21.10\00:20:23.14
all the time and
then over course of time
00:20:23.17\00:20:25.21
the grab in your
ankle, I feel like its major
00:20:25.24\00:20:27.12
accomplishment
because they're now
00:20:27.15\00:20:28.25
able to do something,
okay let's switch side.
00:20:28.28\00:20:30.51
Okay, Omar is getting
very balanced as well.
00:20:33.93\00:20:37.36
I can't do that
for long to stay there
00:20:37.39\00:20:40.67
you know stay up right.
00:20:40.70\00:20:42.04
I want to make a good for Mingo
00:20:43.94\00:20:45.59
of course I'm not pink either,
00:20:45.62\00:20:47.16
so that's good, hang
on to it. Keep holding,
00:20:47.19\00:20:50.85
let's go for
about 10 more seconds,
00:20:50.88\00:20:52.82
what are you doing, okay.
00:20:52.85\00:20:54.79
This one. And down to
our last 5, 4, 3, 2 and 1.
00:20:54.82\00:21:04.40
Okay, let's
stretch the hamstrings now.
00:21:04.43\00:21:06.24
Step out, lean forward into it.
00:21:06.27\00:21:09.16
You should feel stretch
in the back of your leg,
00:21:09.19\00:21:11.81
keep your chest
up as you doing it
00:21:11.84\00:21:14.33
and keep your
breathing steady. Make sure,
00:21:14.36\00:21:16.98
you don't hold your
breath nice exchange of air.
00:21:17.01\00:21:19.77
Let's hold that 10 more seconds,
00:21:23.77\00:21:25.71
you feel it back their Omar.
00:21:26.65\00:21:27.89
Oh! Yes. That's
good, Jonathan. Oh! Yeah.
00:21:27.92\00:21:30.27
Okay, good.
00:21:30.30\00:21:31.28
Alright let's switch
and lean forward, chest up.
00:21:34.75\00:21:42.31
Your back leg will be
bent just a little bit.
00:21:47.73\00:21:49.68
Keep your front leg
as straight as possible.
00:21:49.71\00:21:52.81
Okay, let's hold
that for 5 more seconds.
00:21:54.60\00:21:56.40
Okay, good, now
let's step out to the side.
00:22:00.20\00:22:03.40
We're gonna stretch
the inside of your thigh,
00:22:03.43\00:22:06.16
keep your leg you're stretching
00:22:09.07\00:22:10.82
straight as possible.
You should feel stretch
00:22:10.85\00:22:13.33
on the inside here,
as you can see the guys
00:22:13.36\00:22:17.47
behind me are little
more flexible then I'm.
00:22:17.50\00:22:19.61
So, don't feel
bad, if you only stretch
00:22:20.57\00:22:22.12
as far as I do. Because
I actually don't feel bad,
00:22:22.15\00:22:24.24
okay 5 more seconds.
00:22:28.11\00:22:29.42
Okay, switch
over the other side,
00:22:34.13\00:22:36.34
try and keep your
chest up as much as possible.
00:22:40.79\00:22:42.81
As, you do it have a
good posture the whole time.
00:22:42.84\00:22:44.74
Keep your breathing steady,
00:22:49.47\00:22:50.67
we're gonna do 10 more seconds.
00:22:50.70\00:22:52.28
Okay, good.
Alright, we're gonna do
00:22:59.25\00:23:04.08
some calf work now.
00:23:04.11\00:23:05.08
In the way we're gonna do this,
00:23:05.11\00:23:06.22
as you gonna use
me as a balance here.
00:23:06.25\00:23:08.49
Come on back,
you're gonna put the balls
00:23:08.52\00:23:11.23
on your foot on the
edge of the platform
00:23:11.26\00:23:13.01
and for those at
home you may need to use
00:23:13.04\00:23:15.51
a stair step or piece
of wood whatever you like.
00:23:15.54\00:23:17.81
Okay, push up on your toes,
00:23:17.84\00:23:20.24
back down and up and down. Okay,
00:23:20.27\00:23:24.49
let's keep going,
let's try and do 30 of those.
00:23:24.52\00:23:26.51
We are not using any resistance,
00:23:26.54\00:23:27.64
it's a relative easy
exercise and the thing
00:23:27.67\00:23:29.95
this is gonna do is gonna put
00:23:29.98\00:23:31.41
blood down into the calf area.
00:23:31.44\00:23:33.50
So, it's gonna be
taking and drawing away from
00:23:33.53\00:23:35.19
the head and going
down towards the calf.
00:23:35.22\00:23:37.29
A lot of people,
who have headaches
00:23:37.32\00:23:39.19
find relief by
getting into exercise.
00:23:39.22\00:23:41.17
As long as it is
not too strenuous,
00:23:41.20\00:23:43.08
if you go after
strenuous exercise program
00:23:43.11\00:23:46.46
when you are not feeling good,
00:23:46.49\00:23:47.72
it can make it
worse, but if you having
00:23:47.75\00:23:49.68
a side headache and you
go on and do some exercise.
00:23:49.71\00:23:52.12
You might be amazed
as just how much better
00:23:52.15\00:23:54.02
it makes you feel in
just a short period of time.
00:23:54.05\00:23:55.91
How many. Nineteen
Okay, good you want to get
00:23:58.09\00:24:01.78
good range of motion on this.
00:24:01.81\00:24:02.87
This is also very good propping
00:24:02.90\00:24:04.45
strengthen your
ankles. Because the muscles
00:24:04.48\00:24:06.11
around the ankles
will be strengthened by
00:24:06.14\00:24:08.28
this movement and now were we?
00:24:08.31\00:24:11.50
26. 26, 27, hang
it Omar and 2 more.
00:24:11.53\00:24:18.55
Way up high, good, alright.
00:24:20.17\00:24:22.02
Now whenever you work a muscle,
00:24:22.76\00:24:24.14
we also wanna stretch
it. So, by doing this,
00:24:24.17\00:24:26.45
we're gonna step
back and we're gonna press
00:24:26.48\00:24:27.87
our heel to the
ground and you should feel it
00:24:27.90\00:24:30.05
stretch back in the calf region.
00:24:30.08\00:24:31.61
Keep your back leg straight,
00:24:31.64\00:24:33.43
keep your chest up
and lean forward into it.
00:24:33.46\00:24:37.57
Okay, hold that
for 10 more seconds
00:24:40.31\00:24:43.33
and 5, 4, 3, 2,
1. Now, let's switch,
00:24:48.21\00:24:53.56
step back, and press
your heel to the ground.
00:24:54.37\00:24:57.17
Chest up, keep
your breathing steady,
00:24:57.72\00:25:00.26
try and relax as you doing this.
00:25:00.29\00:25:02.47
Keep the leg straight,
00:25:03.01\00:25:04.07
got to make
things to think about.
00:25:05.11\00:25:06.35
Now, okay, okay, good.
00:25:07.19\00:25:08.34
Okay, 5 more
seconds 5, 4, 3, 2, 1, good.
00:25:09.79\00:25:16.82
Alright, we're gonna
work our abdominal now.
00:25:17.88\00:25:19.92
We're gonna put our
hands behind the back,
00:25:21.08\00:25:22.37
we're gonna contract
our abdomen standing up
00:25:22.40\00:25:24.65
By doing this,
we're gonna draw end.
00:25:24.68\00:25:26.66
So, blow out,
draw your abdomen in.
00:25:26.69\00:25:29.42
Now you're gonna bend our
and then come up, lean back.
00:25:30.09\00:25:34.20
Now stretch your
abdomen as you come up.
00:25:34.23\00:25:36.07
Contract your
abdomen, bend over, come up,
00:25:36.92\00:25:40.48
and lean back.
Contract over, up and back.
00:25:40.51\00:25:47.70
Contract over, up and back.
00:25:48.50\00:25:53.17
Contract over, up and back.
00:25:53.73\00:25:58.33
Contract over, up and back.
00:25:59.05\00:26:03.40
Contract over, up and
back. We're gonna do 5 more,
00:26:04.05\00:26:09.48
over, up and back.
Contract over, up and back.
00:26:09.99\00:26:17.80
Contract over, up and back.
Contract over, up and back,
00:26:18.19\00:26:26.98
1 more time.
Contract over, up and back,
00:26:27.01\00:26:31.84
turn to the side
and turn and turn
00:26:32.48\00:26:38.96
and turn and turn,
1 more time and turn.
00:26:40.93\00:26:47.14
Alright, good, thanks
a lot fellows well done.
00:26:47.96\00:26:50.13
For those who are
battling migraine headaches
00:26:53.02\00:26:55.12
there is hope. One of
the employees here at 3ABN
00:26:55.15\00:26:57.39
was able to
receive great benefit
00:26:57.42\00:26:58.66
in just a short period
of time after struggling
00:26:58.69\00:27:00.99
with migraine
headaches for a longtime.
00:27:01.02\00:27:02.46
He tried everything
from narcotics to have him
00:27:03.05\00:27:05.71
impart of his
brain cells frozen and
00:27:05.74\00:27:07.76
and it wasn't
giving him the relief
00:27:07.79\00:27:08.95
he was looking for.
00:27:08.98\00:27:09.95
He came out to
our Wellness Center
00:27:09.96\00:27:11.59
and in the short time
using natural remedies
00:27:11.62\00:27:13.63
and exercise and
hot and cold therapy
00:27:13.66\00:27:15.73
was able to
experience great relieve
00:27:15.76\00:27:17.75
and as we look at getting help.
00:27:18.01\00:27:20.05
We always have to look
in the right direction,
00:27:20.08\00:27:21.63
we've to look out. Because truly
00:27:21.66\00:27:23.76
God is the great healer,
00:27:23.79\00:27:25.38
no matter what
we try without him,
00:27:25.41\00:27:27.19
we're not gonna get anywhere,
00:27:27.22\00:27:28.52
so we have a promise
that we claim out at the
00:27:28.93\00:27:30.67
Black Hills Health
and Education Center
00:27:30.70\00:27:32.30
and it's found in
00:27:32.33\00:27:34.54
and it says that we can
do all things through Christ,
00:27:34.94\00:27:37.08
who strengthens us. Knowing that
00:27:37.11\00:27:38.88
he is the true power
and if we claim his promises
00:27:38.91\00:27:42.01
he will give us the
peace of spirit that
00:27:42.04\00:27:43.59
we need to experience in healing
00:27:43.62\00:27:45.34
and we will find joy
00:27:45.37\00:27:46.45
that truly passes understanding.
00:27:46.48\00:27:48.20
God bless you,
00:27:49.42\00:27:50.39
we look forward
to see you next time.
00:27:50.40\00:27:52.01