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.
00:00:10.33\00:00:12.42
Depression is a
condition that effects millions
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of people but there
is good news out there.
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There is a healthy
effective and even fun way
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to reverse it. Find out
how next on Body and Spirit.
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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 and
Spirit. It's so sad how
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many people we see that
come to our wellness program
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with depression. It's a thing
that effects entire country
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even the entire
world. What is it about it,
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why is there so much more
now than there has been before.
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Well there are many
reasons, the stress of our
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society, the way we
eat, the way we don't
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take care of ourselves.
All these things are factors;
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one of the things that
can really help somebody
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who is depressed is
to get in their regular
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exercise program. So
without wasting anymore time
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let's do just that,
helping me out today
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will be my
daughter Britney Nunez
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from the the Black Hills
Health and Education Center
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in Hermosa, South
Dakota and Omar Mascara
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who is a massage
therapist for us out there
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at the Black Hills
Health and Education Center.
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Well let's, first thing
we're going to do is warm up a
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little bit so let's do our
arm circles and get some blood
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circulating and get
us ready to go here.
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Now since we are dealing with
depression I want you folks to
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look really happy
back behind me now,
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because part of helping
reverse depression is to
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be happy smile a lot and
find something to laugh about
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and maybe we'll find
something to laugh about here
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today, I'm not certain at
this point but you never know
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what can happen. Okay,
let's go the other direction
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now up and around, up
and around, so imagine
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you're swimming, I
can't swim so all I can do is
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imagine. Okay up and
around and up and around and up
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and around and
up and around, okay.
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What we're going to
do is we're going to do a
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modified push up, now
I want to you to go ahead
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and get down on the
floor in push up position,
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but we're going
to go off our knees
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and what we're going to
do is we're going to do some
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different hand positions
so I'm gonna have you put your
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hands way out
wide. Go way out wide,
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okay keep your back
straight, have your hands
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turned forward okay
lower yourself down,
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let's do 10 of them,
keep your back straight.
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Good, there's 4 and 5 and
6 and 7 and 8 and 9 and 10,
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okay just want you to sit
back and relax for a second,
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now for those at home
if you have to do these
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by using a wall that's okay.
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Often times I'll people do
push ups here military style
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without using their
knees, I want you to know that
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it's okay to use your
knees and we're still going
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to get them tired
okay. Back down position
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that's enough for rest,
this time I want you to bring
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your hands in real
course and just by varying
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the hand position go over
a little bit further apart
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Omar, get your hands a
little bit further apart,
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let's get about six
inches between hands
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okay. Now lets do
some push ups from there,
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keep the back straight,
try and get your hips down
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a little lower
there Omar, there you go,
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that's better. This is
a little harder push up
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because it makes you
use your triceps more,
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good try and push up
evenly, one more okay, okay,
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two more, okay,
relax for a moment.
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Your starting to
feel those at all yet.
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Oh yes. Okay,
Britney yes. Alright,
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then we're going to go
one more round of them,
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but this time we're going
to do a normal grip, okay.
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So, back on the floor again
and straighten your backs out,
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okay lower yourself
down and do ten of those one
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more time, down and up, down
and up, try and keep the back
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flat, there we go,
there's 5 and 6 and 7 and 8
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and 9 one more time
and 10 good. Alright
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go ahead and turn
up on your backs there
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and lay on your back.
Feel better already don't you?
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Oh yes. Okay,
straighten your legs out,
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put your hands behind
your head okay put way back,
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reach way back, okay now
you're just going to pull
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your arms up to this
position and back down,
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reach way back stretch
and bring it up okay way back,
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take a deep
breath as you come back,
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then pull it back over,
way back and pull it over
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let's keep going, I
want you do 30 of those,
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Omar you keep count
if I need to find out I'm
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going to come to you and
don't tell me in Spanish okay.
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I won't. I can only
count to 10 in Spanish.
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Okay, bring it up,
way back, this exercise
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is designed to work the
muscles around the shoulder
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blade, keep the arms
straight as you do it,
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bring it in real deep
breath. It's also designed
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to help expand the
ribcage, when somebody battles
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with depression
what they need to do is
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to get something to
preoccupy them on something
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positive and exercise
is just a thing in fact
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some experts have said
that 2/3rds of all depression
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could be reversed
just with three months of
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regular exercise
three days a week
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and that's a pretty simple
cure when on you really stop
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and look at it but yet
I hear all the excuses,
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I don't have time
or it's too hard, well
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we all can make excuses
as to why we don't want to do
00:06:03.69\00:06:06.03
something. It's just like
we can find good things about
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people if they look hard
enough and we can find bad
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things if we look hard
enough. 24. How many? 54.
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25. Okay, 26 good,
27, 28, 29 one more time
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and 30 okay up on our feet
now that's a good exercise,
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you can also use a
dumbbell or a small weight
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to bring back and feel the
stretch and then come back up
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and you feel the stretch
and just go back and touch
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the floor and you'll
get a real good effect okay.
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Now let's stretch out.
Let's bring the hands back,
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behind the head and
push your shoulders way
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or push your elbows
way back and fill it
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stretching your
chest, good, good okay.
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Lets bring it to
across now, way across,
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pull your shoulder
blades out as much as possible,
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you see feel it stretching
through your back area.
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Okay, hands behind
your head, push your
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elbows back again, way
back, keep your head up
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as you do it, way
back, that's good and bring
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your arms
across now, way across,
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give yourself a
good hug, come on Omar,
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act like you like yourself.
Good, pull it, okay relax,
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now I want you to bring
an arm up over the head,
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okay pull, hold that,
hold it about 10 more seconds,
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keep holding on.
Okay and relax lets switch
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and the other arm up and
over, hold that, remember
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any time you
stretch, you want to make
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sure you are breathing
comfortably, don't pull too
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hard we're not trying
to be contortionists here,
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we're just trying to
give you a good stretch.
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There is no point
in taking your joints
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to beyond the
regular range of motion,
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it doesn't increase
your strength but it does
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weaken the joint and
we don't want to do that.
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Okay, relax alright,
let's get a couple of
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deep breaths, good
and out again. Alright
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we ready now we're going
to do some shoulder exercise
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and we're going
to do some circles,
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this is the top one,
even those who might think
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that this program looks
pretty easy by just watching it
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they get really surprised
when they try and do this
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one and they find
out wow that's actually
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pretty hard and
when you do exercise,
00:08:43.34\00:08:45.70
you help yourself
deal with stress hormones
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much more effectively
and as you're doing exercise,
00:08:48.80\00:08:52.24
you are burning fatty
acids going through the blood
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stream which will keep
your blood flowing smoothly
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and you won't have
the irritability of clot
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blood stream to make you
feel bad and feel run down.
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And exercise more
than anything else produces
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endorphins, lets go
bigger and what that means
00:09:07.24\00:09:12.59
is that's a morphine
like substance, it's produced
00:09:12.62\00:09:15.05
by the body that gives you
this feeling of well being.
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Okay let's go
smaller and lets go bigger.
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Okay, let's go the
other direction now
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and those endorphins
make us feel good and they
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stimulate our immune
system and to have a medical fix
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of endorphins is
very, very expensive.
00:09:34.90\00:09:36.84
So we can get that
naturally just by doing exercise
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and that's one of the
things that helps people who
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have a regular
worship service or they have a
00:09:41.76\00:09:45.00
regular praise time to
the Lord, they also have
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endorphins produced.
Okay let's hold it out,
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hold it out steady,
we're going to try and do that
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for 30 seconds,
get those hands out,
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come on, my arms are
heavier than yours Omar,
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if I can do it you can do
it, get back out there. Yeah.
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Good, good, "muy bien"
that's my limit of Spanish,
00:10:01.21\00:10:08.65
so hold it out
there, hold it out there,
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keep holding it,
ten more seconds,
00:10:11.68\00:10:15.32
can you hang in there Omar,
good, you are still smiling
00:10:15.35\00:10:18.15
anyway 5, 4, 3, 2, 1,
feels good when you put down
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doesn't it? Yes. See,
there is that joy right there,
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okay bring it across
we're going to stretch,
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you might find that when
you first go out for a walk
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you may not enjoy it,
but when it's done you always
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feel a lot better and
there is a reason for that
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and again that's the endorphin
effect that comes into play
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and when you get
those endorphins going,
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all of a sudden life just
doesn't seem so bad anymore.
00:10:44.93\00:10:47.62
Okay, let's switch the
other side. Hold it steady,
00:10:49.20\00:11:00.65
pull and lets hold
it for 5 more seconds
00:11:00.68\00:11:05.04
1, 2, 3, 4, and 5 good.
Alright, Britney could you get
00:11:05.07\00:11:13.39
some towels for us
please? This is our very
00:11:13.42\00:11:21.34
convenient exerciser here
and what we're going to do
00:11:21.37\00:11:24.99
is we're going to drape
the towel on the thumb side
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of our hand and
that's going to put us in a
00:11:28.17\00:11:31.39
proper position to
do a curling motion,
00:11:31.42\00:11:33.21
then we're going to
grab it with the other hand,
00:11:33.24\00:11:35.80
we're going to curl our
arm up, we're going to go back
00:11:35.83\00:11:38.34
down, we're going to curl
up, we're going to go down,
00:11:38.37\00:11:41.36
and up and down and
up and down full range of
00:11:41.39\00:11:46.45
motion very
important come all the way up,
00:11:46.48\00:11:49.53
all the way down, work
yourself hard, harder you push
00:11:49.56\00:11:54.34
yourself the better off
it's going to be for you.
00:11:54.37\00:11:56.62
And you can
control how hard you work,
00:11:56.65\00:11:59.37
so if you're not
in very good shape yet
00:11:59.40\00:12:00.97
then don't push yourself
quite so hard right at first.
00:12:01.00\00:12:05.41
How many we got there
Omar? I think we're up about
00:12:05.44\00:12:11.28
14, 15, 16, 17, three
more 18, 19, and 20 good.
00:12:11.31\00:12:24.47
Lets go the other side
same thing you have to drape it
00:12:24.50\00:12:27.68
over the thumb side, get a
hold of it just beneath the
00:12:27.71\00:12:30.68
hand and we're going
to pull up and down, good.
00:12:30.71\00:12:35.11
One of the things
that happens if people have
00:12:35.14\00:12:38.03
depression is they are quick
to take various medications
00:12:38.06\00:12:40.81
and the unfortunate
thing is some of those
00:12:40.84\00:12:42.88
medications prevent
certain prosthesis to happen
00:12:42.91\00:12:45.37
that actually are
beneficial to prevent
00:12:45.40\00:12:47.60
depression naturally
and that's where you have
00:12:47.63\00:12:49.60
the tryptophan to
serotonin to melatonin
00:12:49.63\00:12:52.85
connection and
some of the medications
00:12:52.88\00:12:54.63
actually block that last
transfer to from serotonin
00:12:54.66\00:12:58.92
to melatonin and so it
keeps people in a somewhat
00:12:58.95\00:13:01.23
depressed
situation even though that
00:13:01.26\00:13:03.36
medication is
controlling how they feel.
00:13:03.39\00:13:05.46
Okay, two more, good alright,
00:13:05.49\00:13:11.03
now we're going to do
what's called the kick back
00:13:11.06\00:13:13.66
and this is going
to be a little bit of a
00:13:13.69\00:13:15.47
different exercise.
We're going to step out
00:13:15.50\00:13:17.48
with our left foot and
we're going to come here,
00:13:17.51\00:13:20.21
we're going to have
one hand close to the
00:13:20.24\00:13:22.42
other actually
you're gonna give, have to
00:13:22.45\00:13:24.71
give yourself a little more
room, so give yourself about
00:13:24.74\00:13:26.56
a foot, you're going to
kick your arm back and pull back
00:13:26.59\00:13:29.42
just like so, kick
back bring it in, kick back
00:13:29.45\00:13:34.31
you're gonna bend
over a little more Omar.
00:13:34.34\00:13:35.81
You want to keep
that elbow in one spot,
00:13:35.84\00:13:38.25
give yourself enough slack
or you can get your arm all
00:13:38.28\00:13:41.28
the way straight, there you
go, good, keep that elbow up.
00:13:41.31\00:13:45.49
Okay, now come in, there we go,
00:13:45.52\00:13:48.85
see what we got here,
okay keep the elbows up,
00:13:48.88\00:13:52.05
okay now push out, way out good,
00:13:52.08\00:13:56.90
keep the elbow up, push,
bend over a little bit more.
00:13:56.93\00:14:00.94
This way, okay. There we go,
00:14:01.80\00:14:05.45
okay move up in the
elbow there again, keep it up,
00:14:09.42\00:14:12.73
good that's better,
let's go 3 more and push, good.
00:14:12.88\00:14:24.65
Okay, let's reverse it,
we're going to step out with the
00:14:24.68\00:14:28.08
right foot this time,
okay and you're gonna push back
00:14:28.11\00:14:31.48
with the left arm, way
back, way back and pull it back
00:14:31.51\00:14:36.76
through, keep the
elbow up the whole time,
00:14:36.79\00:14:39.55
the elbow shouldn't
move, the elbow shouldn't move,
00:14:39.58\00:14:43.61
it should stay in
one spot the whole time.
00:14:43.64\00:14:45.60
Now the pressure is on me,
now that camera is right on my
00:14:45.63\00:14:51.11
elbow, I got to
keep it in one spot now.
00:14:51.14\00:14:53.04
There we go, push
back, push back, push back,
00:14:53.07\00:14:58.07
good keep it up, keep
the elbow up and keep it
00:14:58.10\00:15:02.21
one spot, keep it one
spot, don't let it drop,
00:15:02.24\00:15:05.27
good Britney,
that's the way. Okay 3 more
00:15:05.30\00:15:09.02
and one more time, good.
Alright, let's just go ahead
00:15:12.27\00:15:16.91
and shake the arms out
there and relax a little bit.
00:15:16.94\00:15:19.30
Let's get a couple more
breaths, good, one more time.
00:15:19.33\00:15:24.84
Alright now we're going
to start on some leg exercise
00:15:26.98\00:15:29.95
and the way we're going
to do is we're going to step
00:15:29.98\00:15:31.66
out on to the side
here, we're going to stretch
00:15:31.69\00:15:34.32
the inside of the
thigh and as we do that,
00:15:34.35\00:15:37.52
we're going to shift
over to the other side,
00:15:37.55\00:15:39.12
now we're going to
stretch the other way,
00:15:39.15\00:15:41.75
now we're going to
bring it back again and back,
00:15:41.78\00:15:46.42
now what we're going
to do is we're gonna put a
00:15:46.45\00:15:49.24
little movement to
it, we're going to do it
00:15:49.27\00:15:50.62
a little bit faster and start
making a exercise out of it,
00:15:50.65\00:15:54.76
feel stretch and stretch
and stretch, in the mean time
00:15:54.79\00:16:00.73
you also feel it starting to
work in your quadriceps area,
00:16:00.76\00:16:03.81
which will help prepare us
for some more leg exercise.
00:16:03.84\00:16:10.22
Which we'll get to
here in just a moment.
00:16:10.25\00:16:12.99
Okay we're going to go
about 10 times each way
00:16:13.02\00:16:16.72
there is 1 and 2
and 3 and 4 and 5 and 6
00:16:16.75\00:16:29.72
and 7 and 8 two more
times 9 one more time
00:16:29.75\00:16:38.05
and 10 very good. Alright
we're going to get in squat
00:16:38.08\00:16:41.66
position, we're going
to cross the arms across
00:16:41.69\00:16:44.37
the chest, the first
motion for squats is going to be
00:16:44.40\00:16:48.41
go down, push your hips
back, keep your chest up,
00:16:48.44\00:16:52.29
keep the Xiphoid process
which is the bony vertebrates
00:16:52.32\00:16:54.97
at the bottom of
your sternum up, go down
00:16:55.00\00:16:57.23
and then come back up, you
want to keep the legs slightly
00:16:57.26\00:17:00.23
bend so we increase
the amount that we feel it.
00:17:00.26\00:17:05.90
Okay, let's go down
I was going to say burn
00:17:05.93\00:17:10.41
but that's a bad
word, okay down, way down,
00:17:10.44\00:17:15.49
good down a little bit deeper,
good, this looks like fun,
00:17:15.52\00:17:21.86
I better join in,
okay, down control,
00:17:21.89\00:17:27.47
keeping everything
controlled, keep the head up
00:17:27.50\00:17:30.49
and keep the
knees over the feet,
00:17:32.85\00:17:35.87
we don't want
them jutting forward,
00:17:35.90\00:17:38.48
oh this feels good. Oh
yeah. You feel better already,
00:17:38.51\00:17:47.78
don't you Omar. Yes.
00:17:47.81\00:17:49.07
Good, we want to
keep you smiling.
00:17:49.10\00:17:50.91
Okay let's do a couple
more and we're going to go down,
00:17:53.02\00:17:59.18
we're going to hold
that, get down there come on,
00:17:59.21\00:18:02.13
we're going to hold
that for 20 seconds,
00:18:02.16\00:18:05.97
how's that sound?
Sounds good. Okay,
00:18:06.00\00:18:08.15
that's good, there is 5,
you should start to feel them
00:18:08.18\00:18:13.16
in your legs right
now, if you need to stand up
00:18:13.19\00:18:14.82
for a moment you
can, but not you two.
00:18:14.85\00:18:16.41
Stay right
where you're at. Okay,
00:18:16.44\00:18:19.03
there is 5 more
seconds 4, 3, 2, 1, okay good,
00:18:19.06\00:18:26.33
it feels good when you
finish doesn't it? Yeah.
00:18:26.36\00:18:28.15
Alright, now we're
going to stretch out,
00:18:28.18\00:18:30.27
put your hand on my
shoulder, get a hold
00:18:30.30\00:18:33.08
of your ankle and
give it a nice little pull,
00:18:33.11\00:18:39.31
you should feel that
in your quadriceps area.
00:18:39.34\00:18:42.64
If you can't get to
your foot and you can only
00:18:42.67\00:18:46.18
get to your
pant leg that's okay.
00:18:46.21\00:18:49.06
We find many many
times for wellness guests
00:18:49.09\00:18:51.42
can't get to their ankle
at first, but after a period
00:18:51.45\00:18:54.23
of time of trying it,
they get better and better.
00:18:54.26\00:18:56.48
Okay, let's switch over and
I know, excuse me Omar being
00:18:58.18\00:19:08.12
massage therapist you
know that when you do massage
00:19:08.15\00:19:10.56
on people it helps to relax them
00:19:10.59\00:19:12.11
and the start to feel better
and helps reduce that stress
00:19:12.14\00:19:14.88
as well and often times
the people with depression,
00:19:14.91\00:19:17.51
we just have to break the
cycle that they've been into,
00:19:17.54\00:19:20.45
that caused them to be so
depressed and that's why it
00:19:20.48\00:19:22.88
helps to go to a program
and not just our program but
00:19:22.91\00:19:25.52
any of the lifestyle programs
around the country can offer
00:19:25.55\00:19:28.36
this type of break in the
action of the stressful eye
00:19:28.39\00:19:31.60
and help them get on
a new track, okay relax.
00:19:31.63\00:19:34.19
And once you can
break that cycle,
00:19:35.34\00:19:36.76
step out and lean
forward, you'll find yourself
00:19:36.79\00:19:41.71
able to get better
and that happens a lot
00:19:41.74\00:19:43.68
with various
disorders, autoimmune disorders,
00:19:43.71\00:19:45.94
migraine headaches,
that types of situations,
00:19:45.97\00:19:48.08
you have to break that
cycle of pain and get them back
00:19:48.11\00:19:50.87
on the right track
again, depression is a lot
00:19:50.90\00:19:52.41
the same way. Break
the cycle of what is cause
00:19:52.44\00:19:55.04
and all the stress in
their life, get them a
00:19:55.07\00:19:57.33
new environment
where they have fresh air,
00:19:57.36\00:19:59.12
lots of good water, regular
exercise, supportive people
00:19:59.15\00:20:03.26
around them encouraging
them and it will be amazing
00:20:03.29\00:20:05.64
what happens, we've
had so many people get off
00:20:05.67\00:20:07.55
medication for depression,
that it's just been a
00:20:07.58\00:20:09.78
real blessing and
they feel so much better
00:20:09.81\00:20:11.61
when they do. Alright,
step out the other side.
00:20:11.64\00:20:17.53
Okay, chest up,
I'm trying to say
00:20:20.98\00:20:23.69
that there is
never a time where people
00:20:23.72\00:20:25.44
don't need to take
medication, because I'm sure
00:20:25.47\00:20:28.86
there's times there
are, but we are saying
00:20:28.89\00:20:30.91
that there is so many
people that are depressed out
00:20:30.94\00:20:32.98
there and a lot of
them can be controlled
00:20:33.01\00:20:34.73
to get in a regular exercise
program and a good lifestyle.
00:20:34.76\00:20:37.52
Keep holding it,
we're going to hold it
00:20:39.52\00:20:42.13
for 12 more seconds 9, 8,
7, 6, 5, 4, 3, 2, 1, good.
00:20:42.16\00:20:54.65
Alright. Come back to
the edge of the platform,
00:20:54.68\00:20:57.01
you're going to use me as brace
00:20:57.04\00:20:58.30
and we're going to
do some toe raises,
00:20:58.33\00:21:00.58
okay get on the ball of
your foot a little bit more
00:21:00.61\00:21:03.40
there Omar, back a
little bit further.
00:21:03.43\00:21:05.07
Okay, way up high,
okay and down and up,
00:21:05.10\00:21:09.89
for those at home you
may need to use stairs
00:21:09.92\00:21:12.41
or you can use a
piece of wood or something,
00:21:12.44\00:21:17.61
you can use the floor,
but it won't let you go
00:21:17.64\00:21:20.13
far enough, that's quite
as far down with the heels
00:21:20.16\00:21:23.02
as we need to get a
stretch for the calf area
00:21:23.05\00:21:25.99
and for those of you
who have been watching the
00:21:26.02\00:21:28.87
program over the
years, yes you can see my
00:21:28.90\00:21:31.00
daughter is little bit taller
and she is trying to get up
00:21:31.03\00:21:33.43
on her toes to
catch me in height, but
00:21:33.46\00:21:34.94
she's not quite there
yet okay. Up and way down
00:21:34.97\00:21:41.40
and up and way down and
up, how many we got there Omar
00:21:41.43\00:21:46.22
okay. Keep going
and lets go 10 more,
00:21:46.25\00:21:54.07
there is 1 and 2 and 3
and 4 and 5 and 6 and 7
00:21:54.10\00:22:06.98
and 8 and two
more 9 and 10 good.
00:22:07.01\00:22:12.89
Now what we're going to
do is we're going to step
00:22:12.92\00:22:14.76
out and stretch
the calf, so step back,
00:22:14.79\00:22:17.32
have the leg straight,
push the heel to the ground
00:22:18.90\00:22:22.26
and you should feel it
stretching your calf area
00:22:22.29\00:22:25.15
and let's hold that for 10
more seconds 7, 8, 9, and 10,
00:22:28.89\00:22:40.09
okay switch step way
back, you don't want to bounce
00:22:40.12\00:22:47.52
your stretch, you
want to keep it steady,
00:22:47.55\00:22:49.43
if you need to lean
forward a little more into it,
00:22:50.77\00:22:54.43
you can if you don't
feel it in the calf area,
00:22:54.46\00:22:57.41
that's what you want to
do, just go a little bit
00:22:57.44\00:22:59.84
further forward, get a little
more stretch to that area.
00:22:59.87\00:23:02.32
Okay and five more
seconds 4, 3, 2, 1, good.
00:23:04.03\00:23:10.34
Alright, on the floor on
your backs, one of the things
00:23:10.37\00:23:17.74
that make people feel
better is that they have a nice
00:23:17.77\00:23:19.54
tight abdomen, I know
that would make me feel better,
00:23:19.57\00:23:21.90
how about you Omar? Good.
Feels good. Britney? Oh yeah.
00:23:21.93\00:23:24.62
Okay, so we're going to
put the hands behind the neck,
00:23:24.65\00:23:26.45
it's very important to
use the neck and not the head,
00:23:26.48\00:23:29.25
we don't want to put a lot
of pressure on the neck area,
00:23:29.28\00:23:32.56
so we put him behind
the neck, right in here
00:23:32.59\00:23:35.45
and we're better off.
Okay, lets bend the knees,
00:23:35.48\00:23:38.27
feet on the ground,
okay when you sit up
00:23:38.30\00:23:42.23
you're going to come
up just a few inches and
00:23:42.26\00:23:44.17
you're going to lift
your chin up as you come up.
00:23:44.20\00:23:47.26
Okay, ready, come up,
good, try and get your hands a
00:23:47.29\00:23:51.96
little lower on
your neck there Omar,
00:23:51.99\00:23:53.36
there you go and
chin up as you come up,
00:23:53.39\00:23:56.50
chin up, chin up, like
you want to touch your chin
00:23:56.53\00:24:01.04
to the ceiling. I'd be
very impressed if you could,
00:24:01.07\00:24:04.52
good, excellent
Britney, that's the way you go.
00:24:04.55\00:24:10.81
Okay, come up and
hold, when you come up,
00:24:10.84\00:24:14.98
okay go back down,
blow out as you come up,
00:24:15.01\00:24:17.66
because we want to encourag
the abdominal wall to go in,
00:24:17.69\00:24:20.34
okay come up and
down. Now back up
00:24:20.37\00:24:23.69
and down and up and down
and up and down and up and down
00:24:23.72\00:24:31.61
and up and down and up and
down, okay turn over on your
00:24:31.64\00:24:37.72
abdomen. I like you to put
your hands behind your back,
00:24:37.75\00:24:43.31
okay now lift your
chest off the floor,
00:24:43.34\00:24:47.21
okay back down and up and
down and up and down and up
00:24:47.24\00:24:55.25
and down and up
and down, up and down,
00:24:55.28\00:25:01.43
up and down, let's go
5 more, up down, up down,
00:25:01.46\00:25:08.22
up down, up down, one
more, up and down, good.
00:25:08.25\00:25:15.29
And back up
onto your feet again,
00:25:15.32\00:25:17.18
okay we're going to
do little stretching now,
00:25:18.94\00:25:22.72
we're going to go
to the side reach over
00:25:22.75\00:25:26.51
should feel it
stretch down to your ribs,
00:25:26.54\00:25:29.08
down to your hip,
hold your stretch,
00:25:29.11\00:25:33.57
one of the things that
people like to do when they're
00:25:35.16\00:25:38.16
feelings a little depressed
is they do a lot of stretching
00:25:38.19\00:25:40.68
type exercises
where they can just relax
00:25:40.71\00:25:42.43
and think or contemplate,
some of our staff have a little
00:25:42.46\00:25:46.63
scripture cards where
they, they do a stretch, they
00:25:46.66\00:25:49.19
look at the scripture and
they try and memorize that
00:25:49.22\00:25:51.57
scripture while they're
in the process for doing
00:25:51.60\00:25:53.41
that stretch. Okay,
let's go the other way,
00:25:53.44\00:25:55.78
that sounds like a
good idea doesn't it Omar?
00:25:55.81\00:25:58.49
Oh yes it is. Okay,
00:25:58.52\00:26:00.46
Okay, stretch and lets
hold for 10 more seconds
00:26:02.42\00:26:07.33
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10 good
00:26:07.36\00:26:18.30
now just turn nice and
gentle and turn and turn
00:26:18.33\00:26:26.47
and turn and turn and
turn, we're going to do two
00:26:26.50\00:26:35.39
more each way and turn
and turn, one more time
00:26:35.42\00:26:41.53
turn and turn, good alright,
well done, thanks a lot.
00:26:41.56\00:26:48.22
Thank you. There are so
many things you can do if
00:26:48.25\00:26:52.75
you're feeling depressed.
What we find is social
00:26:52.78\00:26:55.05
interaction can be very
beneficial, one of the things
00:26:55.08\00:26:57.51
we have a good
within our wellness program,
00:26:57.54\00:26:59.38
is there are people coming
from all over the country,
00:26:59.41\00:27:01.64
one program we are
having from Washington,
00:27:01.67\00:27:03.71
Maine, Florida and Southern
California and top it off
00:27:03.74\00:27:06.34
we had somebody
from Hawaii and England
00:27:06.37\00:27:08.55
and that was a lot of fun
because a lot of people got
00:27:08.58\00:27:10.74
to know each other
that never would have met
00:27:10.77\00:27:12.30
otherwise and social interaction
00:27:12.33\00:27:14.16
and getting to learn new things.
00:27:14.19\00:27:15.94
We find that that
makes us feel good about
00:27:15.97\00:27:17.84
ourselves and what
we're trying to accomplish,
00:27:17.87\00:27:19.43
mix that in with some
exercise, good eating pattern,
00:27:19.46\00:27:22.82
drinking a lot of water
and getting good vital rest,
00:27:22.85\00:27:25.80
that's so important,
getting to bed early,
00:27:25.83\00:27:27.64
getting the chemicals
to be produce in the brain
00:27:27.67\00:27:30.04
that need to be
produced to help you feel good
00:27:30.07\00:27:32.06
and you'll find amazing
things happened, get up earlier,
00:27:32.09\00:27:35.11
see the sunrise, you
feel great and do it for
00:27:35.14\00:27:38.31
the right reason, do it for
the all for the glory of God
00:27:38.34\00:27:41.18
and you know if you put God
in there that'll help you so
00:27:41.21\00:27:43.66
much and remembering
what the scripture says
00:27:43.69\00:27:46.01
in Philippians
4:13 it says, I can do
00:27:46.04\00:27:48.73
all things through
Christ who strengthens me
00:27:48.76\00:27:51.43
and that includes
getting over depression.
00:27:51.46\00:27:53.15
God bless. We'll
see you next time.
00:27:53.18\00:27:55.34