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
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before beginning
any exercise program.
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Back pain affects many Americans
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and there are things
you can do about it to make
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your back strong
healthy and how to recover.
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Find out what you can
do next on Body and Spirit.
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Hello, I am Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Today, we're gonna
talk about a situation
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that affects many
people. Lower back pain
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and there are
things you can do about it,
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what usually causes is it.
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Is not what
people often times think,
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they think their vertebrae
is pressing it's nerves
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and causing lots of
problems, that shows
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you not it at all.
In fact the vertebrae
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don't put the
pressure on the nerves,
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certainly if the disc
is bulging or herniated
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and then yes indeed
that can cause problems.
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But usually its
muscular contractions that are
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putting pressure on
areas and causing the pain.
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So, we're gonna talk
about some things we can do,
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some stretches we
can do and this program
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has been found to be
very beneficial for people
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Who have had back
problems; I remember a lady
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was having severe
back pain and she started
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following this simple
program and before she knew it
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she was up and around
and she was without pain.
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So, hopefully may be
that will happen again
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to some of you who
have been suffering
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for a long time and
haven't known what to do?
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I believe we're ready to
get started; helping me out
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today will be Alex
Hines, a physical therapist
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from Wenatchee,
Washington and my daughter
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Brittany Nunez
from the Black Hills
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Health and Education center.
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Okay, we're gonna
start by loosening up
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and we're gonna get
right into our back training.
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So, we're gonna come
to this side and stretch
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and now lean forward
with it and come back
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to the side and back up.
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Now, let's go the
other direction, come over
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to the front, back to the
side and back to the front.
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Good, still one more
time, up and over and then
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lean forward
and then back and up
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and back over to this side.
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Stretch, lean forward,
come back and to the front.
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Good, alright,
what I like you do is
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lay on your back. We're
gonna start some stretches
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back here to help
alleviate any stresstch
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in the hip area.
So, we're gonna start by
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getting a hold
behind our right knee
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and pulling our leg
up towards our chest
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and pull and we're gonna
hold for about 15 seconds.
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So, we got about
5 more seconds to go
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4, 3, 2, and 1. Okay,
now we're gonna pull it over
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to the side, okay
and try and come up
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a little bit toward
your shoulder as you pull,
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good and hold that and
lets hold for 5 more seconds
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4, 3, 2, 1. Okay,
let's go other side,
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pull it up and
when you're doing this
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particular exercise. You
don't wanna pull too hard,
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'cause we're just
looking to try and relax
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the muscles and we're
not trying to turn ourselves
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into a
contortionist or acrobats.
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We're simply trying
to get a good stretch
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and try and release
some of the tightness
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that might in the area.
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Okay, let's turn that
stretch now, up towards
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your shoulder and
pull. Often times when you're
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when you're hurting
the only thing you can do
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is stretch and these
are exercise you can just
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do right while
you're laying in bed.
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Okay, that's good, now
with Alex since he knows,
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he's done this before,
we're gonna do a stretch
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technique call
Proprioceptive Neuromuscular
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Facilitation, which is
the long word called PNF
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stretching.
Which many therapists
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are well acquainted
with, so Alex I want you
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to bring your right leg up.
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Now, it's important
when you do this stretch,
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it's first of all
not to do it too often.
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I've shown this
stretch to people before
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and they start doing
this, because they have sciatica
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and a lot of times
the sciatica is caused
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by one of the deep
lateral rotators of the hip
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called the Piriformis,
being inflamed and that causes
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pressure down the
sciatic nerve and causes pain
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radiating down and this
particular stretch will help
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release that and help it relax.
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But what they find is,
Oh it makes me feel better.
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So, then they go
and do it too often,
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so you can do
this stretch too much
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and you can
over do this stretch.
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So, we don't want to
go too far and too often.
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So, what we're gonna
do is we'll try and keep
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the leg straight.
That's very important, becuase
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the tendency as soon
as somebody does this is
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they wanna bend the
knee, so they can get back
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further and so we're
gonna take it to a place
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where I can just feel the
tension began to start here
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and then what I'm gonna
do is have them push against
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me for 5
seconds. Now the tendency
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here is against to
try and bend the knee
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and get up on top
of it and push down.
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But what we wanna do is
just get a straight push
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down and as you
push and then you have
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a person relax.
Then you can usually
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take the muscle a
little bit further beyond
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where you originally
were, just by the way
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the fibers work and
the fact that you made the
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muscle work and
now it's relaxed now.
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Now I can go a little further.
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Okay, push again
and push and relax
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and then we can get
them a little bit further.
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We're not ready to
play hunter for anybody yet,
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yet, but hamstring
tightness is a very common thing
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especially with
men. Okay bring it up
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and just maybe that
might have something to do
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with why men have
so much back problems
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as compared to
women. Okay, let's push down
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and relax; now this is
something that you would
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need somebody to help you with.
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But you wanna
have somebody who knows
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what they're doing
you don't want somebody
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just get down there
and try and see how far
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they can take you. 'Cause
they could really hurt you
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by doing that.
Okay, one more time
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push down and relax, good.
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Okay, while
we're in this position.
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I wanna do some pelvic tilts.
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So Alex, I would
like you to go ahead
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and demonstrate that.
Okay, notice his pushing
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his abdominal out
and drawing it back in.
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Okay, Brittany why don't
you go ahead and join him
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on those. Okay, go and
relax for a second Alex.
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Okay, ready, lets go and do it,
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okay up and press
down and up and press down.
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While you're doing this
you wanna try and keep your
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Gluteus Maximus,
which is your back side
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on the ground and
working the pelvic area
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Good and up and
down and up, down.
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Good, okay let's
go about five more,
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good and up and
down and up and down,
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three more times, up
and down and up and down.
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Okay, let's get
into a neutral position,
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Alex, why don't you
go and demonstrate that,
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okay. Right
there, half way between
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and you just wanna
work on keeping your
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abdominal muscle
tight in through that area
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and learning how
to do that and that
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will help get your back
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in a most strengthened position.
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Okay, what I like
you to do now is sit up
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and what I want to do
now is the side stretch
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where we step
over Alex and turn.
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Okay, again we're gonna
hold for about 10 more seconds
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and 5, 4, 3, 2, 1.
Okay, let's switch,
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often times with low back
problems people go through
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some pretty severe
measures, they even go through
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surgery and all sorts
of rehab and they find that
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they're still hurting
and so what they need to get
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into is a good
program of regular exercise
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and establish
what causes the problem
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in the first place. Lets
hold for five more seconds
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4, 3, 2, 1. Okay, very good,
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alright let's go
and come up on the feet.
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Now, we're gonna
do some leg exercise
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and the way we're gonna do that,
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is we're gonna do
some very partial squats.
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Because one of the
things that tends to create
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problems is when we
start to lose the strength
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in our Gluteus
Maximus area which is
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the biggest,
strongest muscles in the body
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and they tend to
affect the low back.
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Especially when we
lose Gluteus Maximus tone
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and development and
we start losing that nice
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curvature in the lumbar region.
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So, we're gonna
work the Gluteus Maximus
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by doing our squats and
to do that we've to focus
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on pushing our hips back.
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We're not gonna
squat down very deeply,
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because we don't
wanna create stress back,
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for we're trying to
get the muscles around
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that developed
as much as possible,
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so we can help
stabilize the back.
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okay, let's cross the
arms and we're gonna squat down
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just a little bit and
come back up and since
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we can only do a
short range of motion.
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We're actually gonna
do a lot of reputations,
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but still if you have to
stop, you can and just rest
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a little bit. When
you do these squats,
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you're first motion
is back with the hips,
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keeping your
knees over your feet.
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Make sure you keep a good
air exchange and push back
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and push back. You
should feel that in your hips,
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now if you need to put a
chair behind you, you can.
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That way, if you
cannot keep holding up,
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you can just sit
back under the chair.
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We're gonna try
and do 40 of these,
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I think we're on
number 12, so Brittany
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if you help me
keep count here. Okay
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Lot of people are
afraid to do squats,
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that's really not the
good attitude to have about it
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Because squatting is
something you have to do
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all the time and if
you lose that ability.
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You're definitely
gonna suffer it through
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the rest of your life
and by doing it this way.
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You can gradually
work into a deeper squat,
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as you start to feel stronger
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and the Gluteus
Maximus starts to develop.
00:11:31.11\00:11:33.27
Also you want strong
legs; because those legs
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will help stabilize you as well.
00:11:36.10\00:11:37.86
Where are we at,
Brittany? Thirty.
00:11:39.29\00:11:43.32
Okay, we got 10 to go
and 2 and 3 and 4 and 5
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and 6 and 7 and 8, 2
more and let's hold this
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last one for ten seconds.
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Try and tighten your
Gluteus Maximus as you do it
00:12:04.76\00:12:06.50
and we got five more
seconds 4, 3, 2, 1, good.
00:12:09.10\00:12:15.64
Alright, what I wanna
do is I want you to use me
00:12:16.48\00:12:18.98
as brace and we're do
some straight leg raise back
00:12:19.20\00:12:22.18
to contract the Gluteus Maximus.
00:12:22.43\00:12:24.26
Okay, you go ahead,
well either one you just go
00:12:25.91\00:12:29.14
and join your
right leg. Okay and back
00:12:29.37\00:12:31.10
and you contract,
let's go back and contract
00:12:31.32\00:12:34.22
and hold, hold it
and then back down and up
00:12:34.44\00:12:38.73
and hold and back down
and up and hold and back down,
00:12:38.96\00:12:44.52
and up, hold, down and
up and hold and down and up
00:12:44.78\00:12:52.02
and hold and down, up,
hold and down, two more,
00:12:52.27\00:13:01.59
up and hold, down. Last
one, up and hold and down,
00:13:01.86\00:13:07.05
okay other side push
back, contract and back down
00:13:07.29\00:13:12.29
up and hold and down
and up and down and up
00:13:12.53\00:13:20.54
and down and up,
down, five more times, up.
00:13:20.80\00:13:26.65
There is 1 and up,
hold 2 and up 3 and up 4
00:13:26.90\00:13:38.93
and up and 5,
good. Okay, while we're
00:13:39.18\00:13:44.67
in this position, let's go
and stretch the quadriceps.
00:13:44.90\00:13:46.72
Go ahead and get
a hold of me again
00:13:47.00\00:13:48.30
and grab a hold of
your ankle and stretch
00:13:48.53\00:13:50.83
your quadriceps. Flexibility
is gonna be an important
00:13:51.07\00:13:53.06
part of
eliminating back problems.
00:13:53.37\00:13:55.47
We wanna keep all the
muscles of the lower body
00:13:55.72\00:13:58.31
very flexible. Okay,
five more seconds there
00:13:58.53\00:14:04.35
and let's go ahead
and switch around that.
00:14:04.62\00:14:06.43
If you can't get a
hold of your ankle, go ahead
00:14:10.28\00:14:11.78
and get hold of your
pant leg, also its affective
00:14:12.03\00:14:14.29
as you can have a little
chair, that you can just put
00:14:14.58\00:14:16.79
your toe on the chair
and use that for a stretching
00:14:17.02\00:14:19.37
mechanism until you
can get more flexibility
00:14:19.61\00:14:21.60
and finally can get
a hold of your ankle.
00:14:21.85\00:14:23.00
Okay and five more
seconds there, alright good.
00:14:24.49\00:14:28.68
Now, we're gonna step out,
00:14:30.18\00:14:31.41
we're gonna
stretch the hamstring.
00:14:31.63\00:14:32.73
Keep your chest
up, as you stretch.
00:14:33.99\00:14:35.57
Try and feel it
in the back, okay,
00:14:37.30\00:14:41.20
keep going and stretch. Alright,
00:14:41.51\00:14:49.97
let's switch
sides and let's hold for
00:14:50.25\00:15:01.06
for five more
seconds 4, 3, 2, and 1.
00:15:01.37\00:15:06.25
Alright, let's step out
to the side, gonna stretch
00:15:06.50\00:15:11.11
the inside of the
thigh and five more seconds
00:15:11.41\00:15:18.55
and let's switch
over. Holding each stretch
00:15:18.79\00:15:25.96
for about 15
seconds, we wanna make sure
00:15:25.99\00:15:28.23
you have a good breathe
exchange while you do it
00:15:28.46\00:15:30.24
and five more
seconds 4, 3, 2, 1, good.
00:15:33.40\00:15:38.11
Okay, let's
stretch the calf area,
00:15:38.35\00:15:39.55
press the foot back,
press it to the floor
00:15:41.46\00:15:43.20
and hold there and
let's go five more seconds
00:15:43.43\00:15:50.84
4, 3, 2, 1 and switch.
00:15:51.09\00:15:56.03
Press down and five
more seconds 4, 3, 2, 1,
00:15:57.43\00:16:09.01
good. Alright,
we're gonna do a little
00:16:09.27\00:16:12.23
abdominal training and
obviously with the sore back
00:16:12.45\00:16:13.72
it will be hard
to get on the floor
00:16:13.96\00:16:15.51
and do a lot of
crunches and so forth.
00:16:15.74\00:16:16.75
So, we're gonna
try and do some from
00:16:17.04\00:16:18.43
an upright position and
we're just gonna come right
00:16:18.68\00:16:20.98
into here and comeback
up and crunch down and up
00:16:21.30\00:16:27.58
and crunch down and
up and crunch and up
00:16:27.82\00:16:34.83
and crunch and up.
While you're doing this,
00:16:35.07\00:16:38.17
you're just trying to
shorten these two points,
00:16:38.39\00:16:39.72
crunch down and up
crunch down and up,
00:16:41.53\00:16:46.58
crunch down and up. You
can also do this sitting
00:16:46.83\00:16:50.53
in a chair, takes
a little bit of time.
00:16:50.75\00:16:53.55
You'll isolate that,
you're trying to push your
00:16:53.85\00:16:55.95
lower back out.
As you crunch down
00:16:56.18\00:16:58.45
and you'll shorten
the punch, remember
00:16:58.69\00:17:01.10
your abdominal
muscles does not cross a joint
00:17:01.34\00:17:02.83
and it only has a
four inch range of motion.
00:17:03.08\00:17:04.92
Crunch down and then
back, crunch down and back,
00:17:05.17\00:17:10.45
crunch down and back.
Good, let's go 10 more,
00:17:10.71\00:17:16.00
there is 1 and 2 and 3
and 4 and 5 and even if
00:17:16.23\00:17:17.20
very strong. If you
do this right, you can
00:17:27.48\00:17:30.41
still feel the contraction.
As you work on flexing
00:17:30.64\00:17:33.27
the abdomen, good and relax.
00:17:33.58\00:17:39.77
Okay, we need do a
little upper body work.
00:17:40.02\00:17:42.06
As we wanna make
sure we're balanced
00:17:42.31\00:17:43.28
and we've done a lot of things
00:17:43.49\00:17:44.85
for our lower body
already. So, we're gonna start
00:17:45.09\00:17:47.72
by just squeezing
our hands together
00:17:47.97\00:17:49.14
and we're gonna
push out in front of us.
00:17:49.39\00:17:51.44
Keeping the
contraction going the whole time
00:17:51.65\00:17:54.14
and bring it back and
push out and bring it back
00:17:55.56\00:17:59.25
and push out, bring it
back and out and back and out
00:17:59.49\00:18:06.62
and back and out and
back and out and back and out.
00:18:06.88\00:18:14.88
Good, 10 more, there is
1 and 2 and 3 and 4 and 5
00:18:16.08\00:18:29.27
five more times, 6 and 7
and 8, two more, 9 and 10.
00:18:29.51\00:18:39.97
Now, we're gonna go up
with it, push up and down
00:18:40.21\00:18:43.58
and up and down and up
and down and up and down
00:18:43.84\00:18:50.99
and up and down and up
and down and up and down
00:18:51.24\00:18:58.66
and up and down,
up and down and up.
00:18:58.91\00:19:04.99
We're going five
more times and up and down
00:19:05.24\00:19:08.56
and up and down
and up, two more time
00:19:08.83\00:19:13.35
and down, up and
down and up and down,
00:19:13.59\00:19:18.83
good. Hands behind
the back, lean back
00:19:19.08\00:19:21.81
stretch your chest,
hold. We're gonna hold that
00:19:22.04\00:19:28.38
for 10 more seconds,
hold, hold, 5, 4, 3, 2, 1.
00:19:28.61\00:19:39.33
Bring it across, pull
your shoulder blades apart,
00:19:39.58\00:19:42.67
and hold that steady.
00:19:42.92\00:19:43.89
I know Alex is a physical
therapist; you must deal
00:19:51.34\00:19:53.47
with lower back
problems all the time.
00:19:53.70\00:19:55.51
A lot of knee
pain, serious back pain.
00:19:55.76\00:19:59.10
Okay, good and what
do you find the number
00:20:01.87\00:20:04.75
one reason why
people have lower back pain.
00:20:04.98\00:20:07.34
Like you're saying in
the beginning of the show,
00:20:07.58\00:20:09.07
a lot of it has to
relate to muscular tension.
00:20:09.31\00:20:11.46
Okay. And contracting
those nerves, nerve index.
00:20:11.75\00:20:15.48
So, the more you can
increase the flexibility,
00:20:16.90\00:20:18.25
you have a good
chance of improving
00:20:18.50\00:20:20.56
that pain level
and decreasing it.
00:20:20.82\00:20:23.49
And also having a good balance
00:20:23.73\00:20:25.10
of over all
muscular development.
00:20:25.34\00:20:26.45
Correct, keeping
the posture in built
00:20:26.74\00:20:28.65
and spinning good alignment.
00:20:28.89\00:20:30.39
And I hate to say this
and I know you can echo this
00:20:30.64\00:20:32.67
but in general the
population has horrible posture.
00:20:32.92\00:20:36.57
Correct, they don't
sit properly, they don't
00:20:36.82\00:20:38.51
stand properly and it's gonna
00:20:38.74\00:20:39.71
cause problems
later on. Correct.
00:20:40.51\00:20:42.08
Okay, let's do
something to correct that,
00:20:42.36\00:20:44.01
we're gonna step
out and reach out,
00:20:44.26\00:20:46.22
grab a hold of our
wrist. We're gonna pull back
00:20:46.48\00:20:48.37
and reach out
and pull and reach,
00:20:48.67\00:20:52.16
okay you keep going
I'll watch and by doing this
00:20:52.41\00:20:57.87
exercise what we do is,
we work on the upper back
00:20:58.09\00:20:59.99
and the whole
thing works together.
00:21:00.26\00:21:02.55
If your lower back
starts to bother you,
00:21:02.81\00:21:05.53
you might find other
areas that might try to
00:21:05.82\00:21:08.35
compensate you by
turning this direction
00:21:08.62\00:21:10.32
or that direction
and you're trying to find
00:21:10.56\00:21:11.75
this balanced line.
And so if your upper back
00:21:11.99\00:21:14.78
goes out we might
find some, some distortion
00:21:15.03\00:21:17.00
in the lower body.
So, we're trying to work
00:21:17.32\00:21:19.06
everything, to try
and get an even workout
00:21:19.30\00:21:20.79
and making sure we
keep all those muscles
00:21:21.08\00:21:23.34
we trained equally
so, we've good balance,
00:21:23.62\00:21:25.70
where are we at,
how many have we done?
00:21:25.98\00:21:27.86
Eighteen. Okay, let's
go 2 more and 1 more, good.
00:21:28.12\00:21:34.40
Okay, let's switch, put
the right leg out this time.
00:21:34.65\00:21:36.72
Okay and grab with
the left, just gonna
00:21:37.02\00:21:41.15
grab the left
and pull out, good.
00:21:41.42\00:21:42.39
good. Okay, go and keep counting
00:21:42.59\00:21:45.54
and Alex, if you can talk
and work at the same time.
00:21:48.70\00:21:51.54
Do you notice at
all, that you have people
00:21:51.79\00:21:53.71
that when
they're, working with them
00:21:53.94\00:21:55.62
and try to rehab them?
Even though you give them
00:21:55.86\00:21:57.81
the exercises they're
still not willing to do it.
00:21:58.05\00:21:59.44
A lot. And that's the
sad part, because pain relief
00:21:59.69\00:22:05.23
can be right around
the corner from something
00:22:05.48\00:22:07.23
very simple. A lot
of times people say
00:22:07.46\00:22:08.96
you tell me what
to do and I'll do it
00:22:09.20\00:22:10.18
and then we tell them they go
00:22:10.43\00:22:11.61
why do we want to do that.
00:22:11.85\00:22:12.82
Where are we at Brittany?
00:22:13.47\00:22:14.44
Seventeen. Okay, 3 more.
00:22:14.60\00:22:16.70
Consistency is a good
word to apply to your life.
00:22:18.44\00:22:23.00
Okay, good. It's easy
to make excuses though,
00:22:25.58\00:22:27.22
it's easy to make excuses.
00:22:27.46\00:22:28.43
I don't wanna do
this, I don't want do that,
00:22:28.69\00:22:29.66
I don't have time, I'm too old.
00:22:29.91\00:22:30.90
It's too hard, okay
let's get a hold of the elbow,
00:22:32.43\00:22:35.79
we're gonna
stretch the latissimus area
00:22:36.04\00:22:37.37
and as you do that stretch.
00:22:40.27\00:22:41.88
As you feel
right in through here,
00:22:42.13\00:22:43.68
you feel it
there Brittany? Yeah.
00:22:43.94\00:22:44.94
That's good, okay
let's switch sides.
00:22:45.28\00:22:51.00
Any stretch we do,
we wanna hold steady,
00:22:57.16\00:22:59.69
just take it a
point. There is natural spot
00:22:59.94\00:23:01.68
when you do a
stretch. Where you can feel
00:23:01.93\00:23:03.25
the muscle wants
to stop and when you
00:23:03.48\00:23:05.62
get to that point,
just hold it there.
00:23:05.88\00:23:06.98
Make sure you breathe, as
you breathe you might feel
00:23:07.57\00:23:09.90
the muscles start
to relax a little more
00:23:10.13\00:23:11.32
and you can actually
get a little more movement
00:23:11.57\00:23:12.68
out of there. Okay,
let's go ahead and relax,
00:23:12.93\00:23:14.87
now we're gonna do
some shoulder exercise.
00:23:16.24\00:23:17.62
And we're just
gonna raise the arms up,
00:23:17.94\00:23:19.14
we're gonna bring them together.
00:23:19.41\00:23:20.85
We're gonna go way
back, we're gonna comeback
00:23:21.14\00:23:23.93
to the center and way
back, and to the center
00:23:24.18\00:23:27.51
and way back.
When you go the back,
00:23:27.76\00:23:30.85
try and squeeze your
shoulder blades together.
00:23:31.11\00:23:32.80
Squeeze back and
squeeze back and back
00:23:33.05\00:23:39.30
and back and back, keep going.
00:23:41.13\00:23:46.29
Now, if you start
to feel the burning
00:23:48.86\00:23:49.83
in your shoulders,
that's really okay,
00:23:50.09\00:23:51.66
it's the lactic acid
starting to build up.
00:23:51.97\00:23:54.53
If you need to put
your arms down, that's okay
00:23:54.87\00:23:56.89
and then as soon as
you can. Get right back up
00:24:00.81\00:24:02.90
into it, we find that
a muscle recovers about
00:24:03.14\00:24:05.24
50 percent of its
strength in just two seconds.
00:24:05.51\00:24:07.29
So, it won't have
to take very long,
00:24:07.59\00:24:09.26
so it's not like you
wanna put your arms down
00:24:09.52\00:24:11.45
and just stand there and
watch the rest of the show.
00:24:11.70\00:24:13.01
Get them right back up
there and reengage into
00:24:13.29\00:24:15.67
the exercise as soon as you can.
00:24:15.94\00:24:17.01
Okay, let's go five more times;
00:24:18.16\00:24:19.55
there is 1 and 2 and
3 and 4, one more time
00:24:19.85\00:24:27.65
and 5. Very good,
alright let's go ahead
00:24:27.95\00:24:32.17
and stretch your shoulder.
00:24:32.43\00:24:33.40
Reach back, get a hold of that.
00:24:33.41\00:24:34.72
Okay, now when we're stretching,
00:24:34.97\00:24:36.11
we wanna feel right
into this area here.
00:24:36.38\00:24:37.76
Okay, good and hold
that for five more seconds.
00:24:39.67\00:24:44.50
Okay and let's switch over.
00:24:47.97\00:24:49.16
Nothing must be hard
Alex as when somebody
00:24:54.43\00:24:56.41
comes into and says. I
don't know, why my backs
00:24:56.72\00:24:58.51
hurting so bad, I
have this belly out here
00:24:58.77\00:25:00.94
and they're way out of
shape and now you wanna
00:25:01.19\00:25:02.97
tell them well the
posture is whats killing you.
00:25:03.21\00:25:05.80
Yeah, that's
interesting. Okay, let's relax.
00:25:06.07\00:25:08.64
'Cause if you take
the two pound weight
00:25:08.89\00:25:11.60
and you hold it out at
arms length you actually
00:25:11.85\00:25:15.01
increase the stress by
10 times with that weight.
00:25:15.23\00:25:17.28
So you think
even though the weight
00:25:17.54\00:25:18.91
is not quite so far.
You had weight out here,
00:25:19.16\00:25:20.69
that's gonna increase
your stress in your spine
00:25:20.99\00:25:24.43
or then just the weight
of the fat you're carrying.
00:25:24.69\00:25:26.98
I always call it
'Gotasity,' which is not really
00:25:27.22\00:25:29.82
an official word. But
it's a 45 degree downward
00:25:30.07\00:25:33.04
pull from that constant
effect of the large abdomen.
00:25:33.30\00:25:37.28
Okay, yes.
00:25:37.53\00:25:38.50
Okay, let's do
some bicep exercise,
00:25:38.51\00:25:39.48
We're gonna
squeeze down and out,
00:25:39.61\00:25:42.79
squeeze down and
out, squeeze and out
00:25:43.04\00:25:47.46
and squeeze and
out and squeeze and out
00:25:47.72\00:25:51.89
and squeeze and out
and squeeze and out.
00:25:52.15\00:25:56.38
Good, 10 more,
there is 1 and 2 and 3
00:25:56.65\00:26:03.58
and 4 and 5, 6, 7
and 8, two more times
00:26:03.87\00:26:14.29
9, last one and 10, good.
00:26:14.53\00:26:17.89
Alright, now, we're
take their arms in front,
00:26:18.13\00:26:20.85
we're gonna press
down and back and up,
00:26:21.12\00:26:24.03
press down and
up, press down and up,
00:26:24.28\00:26:27.80
down and up, press down and up,
00:26:28.09\00:26:31.91
down and up, push,
good and push and up
00:26:32.18\00:26:37.99
and push and up and
push and up, push and up
00:26:38.24\00:26:43.99
and push and up.
Keep going, five more.
00:26:44.24\00:26:48.89
There is 1 and 2 and
3 and 4, last one and 5.
00:26:50.28\00:26:58.16
Good, we're all
done, thanks a lot.
00:26:58.41\00:26:59.89
Thank you.
00:27:00.15\00:27:01.12
Whenever we're
dealing with an injured area,
00:27:03.92\00:27:05.25
it's always very
important to find out what
00:27:05.51\00:27:06.99
you're dealing with.
But remember as a person
00:27:07.23\00:27:09.34
you're the patient and
you've the right to find out
00:27:09.70\00:27:12.51
other opinions from
people who understand
00:27:12.76\00:27:14.54
other aspects,
besides just going through
00:27:14.84\00:27:17.83
some drastic measures.
00:27:18.10\00:27:19.07
There can be some
exercise you can do,
00:27:19.26\00:27:21.04
some stretches you can
do to help you feel better
00:27:21.30\00:27:23.16
and as I said at the
beginning of the show.
00:27:23.40\00:27:25.10
There have been people
who follow this program
00:27:25.36\00:27:26.53
and went along with
the stretches as we do
00:27:26.81\00:27:29.29
and the simple exercises
and they found great relief
00:27:29.54\00:27:31.66
and I hope you
find the same thing.
00:27:31.92\00:27:33.53
But don't give up
hope even if you're hurt.
00:27:33.81\00:27:36.39
Start gradually and as
you get going through that
00:27:36.65\00:27:39.73
you're find you
can do more and more
00:27:39.98\00:27:41.16
and claim the promises of God.
00:27:41.41\00:27:42.72
Philippians 4:13 tells
us, that we can do all things
00:27:42.99\00:27:45.83
though Christ who strengthens us
00:27:46.08\00:27:47.53
and if you look to the
Lord to guide and direct us
00:27:47.79\00:27:49.61
through the whole
thing. We'll find ourselves
00:27:49.85\00:27:51.39
getting better and better.
00:27:51.69\00:27:52.66
God bless you,
we'll see you next time.
00:27:52.82\00:27:54.57