The following
program is designed to
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demonstrate
simple workouts that you
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can use to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Shoulder strength is
essential for so many things
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we do in our normal
life. We need to have good
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shoulder strength and if
we have pain it's hard to
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get around. So we're
gonna explore what we can do
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to make sure we have
strong shoulders and keep
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them that way 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 & Spirit.
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Today, we are gonna
talk about shoulder training.
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Often times, when
I'm working with guests,
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wellness guests or
people around the country,
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I ask them a question can
you grab your arm and only
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feel the bone, which is
called the humerus bone,
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but I say if you can
grab that bone by grabbing
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your shoulder that's
not funny because that means
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you don't have much support
around your shoulder area
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and that makes it very
difficult to raise your
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arms up, pick anything
up and when you have a loss
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of shoulder strength
that's gonna affect your entire
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upper body performance
and also it's gonna start
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causing a lot of pain.
So we're gonna focus today's
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program on training your
shoulders, helping you feel
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strong. Hopefully, we
can help you to rehabilitate
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your shoulders or along
with that we can make sure
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you never have
problems with shoulders.
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So, I believe we are
ready to get our program
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started. Helping me
out today will be Jonathan
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Hopkins, a Fitness Trainer
from the Black Hills Health
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and Education Center
and Omar Mascara, who is a
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Massage Therapist also
from the Black Hills Health
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and Education
Center. Interestingly enough
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I'm from there as
well. Oh! It's good.
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Okay, we are gonna warm
up by putting our elbows
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into our sides and we're
gonna rotate out and bring
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it back in and out and
in, while we're doing this
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warm up, what we're
also doing is working on the
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rotator cuff area. Often
times when people tell me,
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I have rotator cuff problems,
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I say, well how do you
know? And they say well
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my shoulder hurts. Well,
just because your shoulder
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hurts doesn't mean you
have rotator cuff problems,
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but if this
particular movement does hurt
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by keeping your elbows
in at your side and rotating
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your arms out then yes,
there might be some problem
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in that area. Keep the
elbows in tight there, Omar,
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nice and snug,
right against your side.
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It takes a little
bit of getting used to,
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but you're just rotating
your arms out and keeping
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your elbows into your side
as if they're both at right
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end and let's do 10
more, there's 1, and 2, and 3,
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and 4, and 5, and
6, and 7, and 8, and 9,
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one more time, and 10,
good. Alright Jonathan,
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we are gonna need our
towels right from the get go.
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These are going to be
very beneficial tools for our
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shoulder training and so
we are gonna start by taking
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our towel, pulling
apart, bringing it to our chest
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and pushing out, and
push out, and push and push,
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we are gonna do 20 of
these, there is 6, and 7, and 8,
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and 9, 10, ten more 1,
and 2, and 3, 4, and 5, 6,
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and 7, 8, and 9, one more
time, 10, okay, let's bring
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it up here. We are gonna
push up at an angle at about
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45 degree and press it up
and push, here's 4, and 5,
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just bring it down to
your upper chest 6, and 7,
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and 8, and 9, and 10
and 1, and 2, and 3, and 4,
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and 5, keep it tight,
keep pulling the towel apart,
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and 8, two more
times, 9, and 10, good. Okay,
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let's shake it out a
little bit, let it relax.
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Now, what we're
gonna do is take our towel,
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pull it apart, bring it
up overhead and come down,
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and up and down, and
up and down, keep going,
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we're gonna do 20 of
those. Now while you're doing
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this one, you wanna try
and focus on pushing the
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scapula out. Your shoulder
blades, you wanna push them
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out on each repetition,
so you're feeling your upper
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back do the work.
Okay, how many we done, Omar.
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12. 12, you're counting in
Spanish or English. English.
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Okay, very good, 5
more and up and down,
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and up and
down, and up and down,
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and up and down,
up, one more, is it?
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Okay, alright, just getting
into it. Okay, I want you
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to bend over and
we're gonna pull up and out,
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and up and out, and
up and out, and up, out,
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there is 5, and 6,
and 7, and 8, 9, ten more,
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there is 1, and 2, and
3, 4, 5, 6, 7, 8, 9, and 10,
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good. You feel that at
all. Yes. Okay, very good.
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This area. Okay, now we
are gonna start working some
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specific shoulder work.
Take our towel, grab about
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6 or 8 inches away, gonna
raise it about to the side,
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now if you have shoulder
pain, you might have to go
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real gentle with this
one. We're gonna try and do 20
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of them. That's the nice
thing about doing the towels
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as you can dictate how
hard you're gonna work with it.
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There is 6, and 7, and
8, and 9, 10, we got 10 more
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to go, and like any injury
you want, if you do have a
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injured shoulder find
out what it is and seek some
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help as far as what you
can do to rehabilitate it
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before you get too
drastic in any type of exercise
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program. What number are
we on, Omar? 5. 18, 19, 20.
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Alright, we will do
something in that cultural
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gap there. Okay, let's
grab the other side, grab hold,
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and up, at anytime you
exercise it's a good idea
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especially if you're
trying to rehab an area.
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You just put some ice
on there after you're done,
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just to make sure
you don't cause any more
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inflammation. Okay, and
up, and up and pull down,
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and up, and up, and up,
what number are we on there
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Jonathan, 14, how many? At 14.
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Okay and 15, 16, 17,
18, two more, 19, and 20.
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Okay, shake them out for a
moment. We are not done yet,
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we got more to go
here for the shoulders.
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Gonna take your
towel, grab it the same way.
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We are gonna grab
underneath. And we're gonna
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pull it up and pull
back down and up and down,
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we're doing an
upright rotator type motion,
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try and get your elbow up
as you do it. There we go.
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[SPANISH 8:27] muy buena
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He is still working with
me on this, I actually get
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my Spanish terms
proper. Okay, and up and up,
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way down and up, how
many we've done there?
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15. Okay, five more, 1,
and 2, and 3, and 4, and 5,
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good. Let's switch the
other side. Okay, and up,
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and up, and up, and up,
now if this is too hard for
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you to do a full range
of motion at home because of
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some shoulder pain, go
ahead and just go part way up.
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That's okay, just go
part way up, do the range of
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motion that feels
comfortable for you
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just because we're going
all the way, doesn't mean
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you have to, take it
gradually, take it at your
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own pace and if this is a
program that you find very
00:09:20.20\00:09:23.30
beneficial to you then
this might be one you might
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look to pick up from Three
Angels Broadcasting network.
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Okay, how many we've got
there? 17. Okay. 20 Good.
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Now we're gonna take the
towel, put the elbow into
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the side, grab a hold of
it and we're gonna repeat
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similar movement that
we did to begin the show.
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We're gonna come out, but
now we are gonna do to get
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some resistance. This is
an excellent way of working
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that rotator cuff area.
We're gonna do 20 of these.
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Whenever people call
me up and ask me about
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particular program
on Body and Spirit,
00:09:59.14\00:10:01.20
we have to understand
we've taped almost 200
00:10:01.23\00:10:03.40
of these programs and so
it's not easy for me always
00:10:03.43\00:10:06.23
to remember exactly
which program you're
00:10:06.27\00:10:08.68
talking about. Well, I
won't even say it's not
00:10:08.71\00:10:11.06
easy, it's impossible.
So, if there is a program
00:10:11.09\00:10:13.62
that you really like
then you want to go with the
00:10:13.65\00:10:16.03
one that you see and
order it right from Three
00:10:16.06\00:10:18.32
Angels
Broadcasting network. Instead of
00:10:18.35\00:10:19.95
calling me up 2 years
later and asking me what
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I did, okay. What
number are we on? 20.
00:10:22.55\00:10:26.55
Okay, switch the other
side and rotate out, and
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out, and out, and 4,
and 5, and 6, good, and out,
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and out, and out,
there's 10, and 11, and 12, 13,
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14, 15, five more, 16,
and 17, and 18, 19, and 20,
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good. Well, we should
have our shoulders fairly well
00:11:05.93\00:11:08.49
worked by now. So
now we are gonna do some
00:11:08.52\00:11:10.41
stretching. Let's do
latissimus dorsi stretch
00:11:10.44\00:11:12.43
first. Jonathan put the
arm up over the head and get
00:11:12.46\00:11:14.59
hold of your elbow.
When you do this stretch
00:11:14.62\00:11:16.95
don't pull too hard.
Should feel it stretch
00:11:17.81\00:11:20.27
down in through this
area. We're on the wrong side
00:11:20.30\00:11:22.02
there, I'm sorry Jonathan.
Right there. Okay, good.
00:11:22.05\00:11:27.73
Just hold that for 5
more seconds, make sure you
00:11:28.99\00:11:31.28
breath while you're doing
that, nice exchange of air
00:11:31.31\00:11:34.11
will help you relax a
little bit more, okay, switch.
00:11:34.14\00:11:36.81
Now for those with
bad shoulders you might be
00:11:37.68\00:11:39.51
limited on this particular
stretch. You might not be
00:11:39.54\00:11:41.86
able to get up quite as
far as these fellows are, in
00:11:41.89\00:11:43.97
fact, as you go up you
mildly find yourself being
00:11:44.00\00:11:45.80
able to get up about
this far and you might have to
00:11:45.83\00:11:47.61
help yourself this
way, and that's okay because
00:11:47.64\00:11:50.74
eventually you should
be able to get your arm up
00:11:50.77\00:11:52.22
further and get a regular
stretch like these fellows
00:11:52.25\00:11:54.55
are doing here. Okay,
relax. Let's do the direct
00:11:54.58\00:11:57.68
shoulder stretch now.
Bring it across, put the
00:11:57.71\00:12:00.09
arm in behind and pull
and again, this one might
00:12:00.12\00:12:03.38
be one that might be
difficult at first, you
00:12:03.41\00:12:05.59
might not be able to go
all the way when you first
00:12:05.62\00:12:07.23
start this
particular stretch. You might be
00:12:07.26\00:12:09.94
only be able to come
about so far and take it
00:12:09.97\00:12:12.04
gentle. You can always,
there is always tomorrow,
00:12:12.07\00:12:14.10
you can always get it
further later on, but just
00:12:14.13\00:12:16.58
take it at your
own pace for right now.
00:12:16.61\00:12:18.75
Alright. You're feeling
at there. Yes, I could feel.
00:12:20.73\00:12:22.78
Okay, that's good.
Alright, let's switch the
00:12:22.81\00:12:27.54
other way, good. Okay
and hold that and let's
00:12:27.57\00:12:35.53
hold that for 10 more
seconds, 1, 2, 3, 4, 5, 6, 7,
00:12:35.56\00:12:43.62
8, 9, diez,
good. Oh, that's good.
00:12:43.65\00:12:48.18
Alright, we're gonna
take our towel. We're gonna
00:12:51.03\00:12:54.35
drape it off the outside
of our thumb, grab a hold of
00:12:54.38\00:12:56.66
it. We're gonna curl
up and down, and up and
00:12:56.69\00:13:00.77
down, and up and down,
and up and down, there is
00:13:00.80\00:13:06.42
5, we're gonna go for
30, and 8 and 9 and 10, good,
00:13:06.45\00:13:17.29
keep going, 11, and 12,
feel the muscle that you
00:13:17.32\00:13:21.27
are working, focus on
the bicep, contract it each
00:13:21.30\00:13:24.25
time and up and up, and
17, 18, 19, 20, ten more,
00:13:24.28\00:13:36.01
1, and 2, and 3, and 4,
5, and 6, 7, and 8, two more,
00:13:36.79\00:13:50.07
9, and 10, good. Feels
good, alright. Drape it on
00:13:51.06\00:13:56.69
the other side, off the
thumb side here. Just let it
00:13:56.72\00:13:59.61
come out, there you go,
grab underneath just curl
00:13:59.64\00:14:02.69
up and curl, there's 3,
and 4, 5, 6, and 7, 8, 9,
00:14:02.72\00:14:16.86
and even if you do
have sore shoulders, you
00:14:16.89\00:14:18.86
should be able to do
this exercise because you're
00:14:18.89\00:14:20.29
blocking your elbow into
your side as you contract
00:14:20.32\00:14:23.16
your bicep up and down,
and also you can control
00:14:23.19\00:14:27.13
how hard you go until
you're feeling better, you
00:14:27.16\00:14:30.01
can give yourself very
little resistance and then
00:14:30.04\00:14:32.28
as you get stronger
you can work more and more.
00:14:32.31\00:14:34.53
What number are we on
now? 22. And 23, 24, 25,
00:14:36.41\00:14:43.25
26, 27, 28, 29, 30,
good. Now we are gonna press
00:14:44.35\00:14:52.63
down, okay, we are
gonna hold it here like this
00:14:52.66\00:14:57.89
and get about 6 or 8
inches above like this,
00:14:57.92\00:15:00.20
okay, we are gonna have
our elbow into our side,
00:15:00.54\00:15:02.28
push down and push and
push, you might have to
00:15:02.31\00:15:07.77
go out just a little
bit away from your body to
00:15:07.80\00:15:10.17
get a good full range
of motion. We're doing 30
00:15:10.20\00:15:13.09
of these, Jonathan.
Very good, Omar. Looks good,
00:15:13.12\00:15:19.17
triceps, triceps
that's right. Feeling those
00:15:19.20\00:15:22.76
Jonathan. You bet. Okay, good.
00:15:22.79\00:15:24.62
Very good, keep going.
This one also should be one
00:15:29.31\00:15:32.21
that shouldn't be too
much problem even if you have
00:15:32.24\00:15:34.22
have shoulder
problems because you're bracing
00:15:34.25\00:15:35.98
your arm again, just
taking it through and even
00:15:36.01\00:15:38.99
working the arms, even
if you're limited on some
00:15:39.02\00:15:40.83
of the other things
just by working your arms you
00:15:40.86\00:15:42.78
start to get a
systemic affect throughout the
00:15:42.81\00:15:44.87
body, it will actually
help develop other areas. We
00:15:44.90\00:15:48.09
find that even when
somebody just trains legs
00:15:48.12\00:15:50.06
their upper body gets
benefit as well, and vice
00:15:50.96\00:15:53.28
versa, okay, let's
switch sides, so we are gonna be
00:15:53.31\00:15:56.89
grabbing it here with
your left hand, and then come
00:15:56.92\00:15:59.74
up with the right,
okay, and push down, very
00:15:59.77\00:16:03.59
good, good. Although,
we don't suggest to train
00:16:03.62\00:16:09.49
that way, we want you to
train your entire body all
00:16:09.52\00:16:17.47
the time. What number
are we on there, okay,
00:16:17.50\00:16:24.82
half way there, keep
going and push and push,
00:16:24.85\00:16:30.21
good. Should be able to
feel that muscle contract
00:16:30.24\00:16:33.81
each time, very
good. And where we are now?
00:16:33.84\00:16:40.43
26. 27, 28, 29, and
30, good. Now let's use our
00:16:40.75\00:16:48.75
towel, stretch out
and pull, now for bad
00:16:48.78\00:16:57.28
shoulder this one
might be tough, but it feels
00:16:57.31\00:17:01.85
good. A good stretch. It
feels really good especially
00:17:01.88\00:17:05.00
on the triceps. Don't
you agree, Omar? I totally
00:17:05.03\00:17:09.61
agree with you
yeah. Okay, that's good.
00:17:09.64\00:17:11.62
Feels so good. Let's
switch the other side, and pull
00:17:12.08\00:17:16.66
and hold for 5 more
seconds 4, 3, 2, 1, good.
00:17:21.41\00:17:27.72
I'll take them, thank
you. We will get rid of these
00:17:27.75\00:17:30.94
things and we're gonna
start into some leg training
00:17:30.97\00:17:33.65
and we're gonna do some
squats. So, I want you to
00:17:33.96\00:17:37.01
cross your arms, gonna
have your chest up, gonna
00:17:37.04\00:17:40.10
push your hips
back. Keep your knees over
00:17:40.13\00:17:42.51
your feet and squat
down, okay. I'm gonna come
00:17:42.54\00:17:45.90
back and watch for
them. You guys go ahead and
00:17:45.93\00:17:47.73
do it. Let's go, try
and go down a little deeper,
00:17:47.76\00:17:49.73
deeper, good, there
we go, down and way down,
00:17:50.81\00:17:55.69
very good, and down,
and down, and down, good,
00:17:55.72\00:18:04.09
good, excellent. Let's
do 30 of them and you might
00:18:04.12\00:18:13.81
be asking now why are
we doing legs if we are
00:18:13.84\00:18:17.29
working on
shoulders? Well as we mentioned
00:18:17.32\00:18:19.82
several times training
the entire body is very, very
00:18:19.85\00:18:23.04
important and you
can't just spend all the time
00:18:23.07\00:18:25.34
training shoulders
because you also have to
00:18:25.37\00:18:27.49
give them a chance to
rest. So, you want to get
00:18:27.52\00:18:29.64
into some leg
training because we want good
00:18:29.67\00:18:31.05
balance of strength all
the way through the body.
00:18:31.08\00:18:33.99
How many have we done
here? 26. Okay, almost there
00:18:34.02\00:18:36.97
Omar, two more and
down and hold. We're
00:18:37.00\00:18:44.27
gonna hold for 15
seconds, there is 5, am I
00:18:44.30\00:18:52.26
counting too slow. A
little bit. 10, 11, 12, 13, 14,
00:18:52.29\00:18:59.01
15, very good. Alright,
you can lay on the floor now
00:18:59.04\00:19:05.31
let's lay on your
right side, and I want you to
00:19:05.34\00:19:11.08
get a hold of your
left ankle and stretch your
00:19:11.11\00:19:13.64
quadricep, and pull,
every time we work a muscle it
00:19:13.67\00:19:20.12
feels really good to
stretch that muscle out
00:19:20.15\00:19:22.26
after putting it
through a good stress. You wanna
00:19:22.29\00:19:26.58
keep your breathing
going, nice deep breathes
00:19:26.61\00:19:29.93
just like a massage,
Omar. You want them to
00:19:29.96\00:19:32.00
relax as we do this
stretch, relax, okay. Turn
00:19:32.03\00:19:37.22
over the other side
and let's get a hold of the
00:19:37.25\00:19:40.55
other ankle. Omar
spends a lot of time massaging
00:19:40.58\00:19:44.46
people, trying to
get them to relax, right.
00:19:44.49\00:19:46.64
Oh! Yeah. Get those
muscles to relax, but tries to
00:19:46.67\00:19:49.27
get me to relax. Oh!
Well, some jobs are harder than
00:19:49.30\00:19:53.20
others, Omar. Okay, 5
more seconds, 4, 3, 2, 1,
00:19:53.23\00:20:01.52
very good. On the back,
I want you to bring your
00:20:01.55\00:20:06.01
left leg up and grab
behind your leg there,
00:20:06.04\00:20:10.75
good. We are not gonna
grab the knee because we
00:20:10.78\00:20:12.58
don't wanna hurt the
knee. Put the other leg
00:20:12.61\00:20:14.50
straight and pull your
leg up towards your chest,
00:20:14.53\00:20:17.87
that's good. Keep your
breathing going, nice and
00:20:19.28\00:20:23.77
relaxed Omar, very good,
there you go, much better,
00:20:23.80\00:20:26.96
much better, alright.
Now switch and pull, keep the
00:20:26.99\00:20:35.29
other leg straight,
steady pull, breath and you
00:20:35.32\00:20:40.71
might because you
breath out, you might feel
00:20:40.74\00:20:42.25
yourself being able to
pull that back a little bit
00:20:42.28\00:20:44.08
further, but I don't
want you to take it to a pain
00:20:44.11\00:20:47.15
area. Just get to that
comfort area and keep a
00:20:47.18\00:20:50.39
nice steady pull.
Alright, now I want to put your
00:20:50.42\00:20:55.62
leg down and get
yourself into crunch position,
00:20:55.65\00:20:58.45
bring your legs up,
put your hands behind your
00:20:58.48\00:21:02.17
neck, and we're gonna do
crunches, try and slip it
00:21:02.20\00:21:04.87
down a little bit
lower there Omar, okay, we
00:21:04.90\00:21:06.79
gonna have your chin
up. As you do your crunches,
00:21:06.82\00:21:09.22
we are gonna try and do
30 of them. Ready up and
00:21:09.25\00:21:12.30
down, up, chin up, as
you come up, you are trying
00:21:12.33\00:21:16.81
to flatten your abdomen
as much as possible, raise
00:21:16.84\00:21:19.19
your chin up, very
good, that's the way Jonathan,
00:21:19.22\00:21:22.81
that's good. Feel
your abdominal work the
00:21:22.84\00:21:27.22
whole time. Now for those
with shoulder problems you
00:21:27.25\00:21:35.15
might not be able to
put your hands back there.
00:21:35.18\00:21:38.11
You might have to
just put them down to your
00:21:38.14\00:21:40.00
side and slide them
forward. Jonathan could
00:21:40.03\00:21:41.84
you do that? Can we
get the camera on Jonathan,
00:21:41.87\00:21:44.93
now just slide your
arms forward as you come
00:21:44.96\00:21:46.24
forward. You might
have to do something more
00:21:46.27\00:21:48.56
along this line.
How many have we done
00:21:48.59\00:21:51.93
there? 25. Okay, and
1 more, good, alright.
00:21:51.96\00:22:02.30
Up on the feet.
Now we're gonna do some
00:22:02.33\00:22:07.18
calves and the way we
are gonna do it is you are
00:22:07.21\00:22:08.89
gonna use me for a
brace and you're gonna get on
00:22:08.92\00:22:11.52
the edge of the stage
here and you're gonna come
00:22:11.55\00:22:13.67
up and down on your
toes. For those at home
00:22:13.70\00:22:15.77
you might need to use a
stair or a piece of wood,
00:22:15.80\00:22:19.18
okay up, way up and
down. We are gonna do
00:22:19.21\00:22:21.82
30 of them, okay and
up, and up, and up, good,
00:22:21.85\00:22:27.82
way down as you go
down and up, and up, and
00:22:28.38\00:22:33.78
up, and up, and up, and
up, keep going, good, and
00:22:33.81\00:22:43.72
up, and up and up, up,
and up, and up, good, ten
00:22:43.75\00:22:53.79
more, 1, and 2, and 3, 4,
5, 6, 7, 8, 9, and 10, very
00:22:53.82\00:23:10.31
good. We're gonna stretch
our calves out. Step back,
00:23:10.34\00:23:15.46
press the heel to the
ground and hold, five more
00:23:15.49\00:23:24.41
seconds, 4, 3, 2, 1
and switch. Press your heel
00:23:24.44\00:23:31.47
to the ground and hold
for five more seconds, 4, 3,
00:23:31.50\00:23:39.61
2, 1, good. Another
area we need to focus in on
00:23:39.64\00:23:45.39
for the shoulders will be
the neck area because that
00:23:45.42\00:23:48.16
can also be
affecting what might be causing
00:23:48.19\00:23:50.46
problems, so what we
are gonna do is put our hand
00:23:50.49\00:23:53.03
on side of our head.
We are gonna come over to
00:23:53.06\00:23:54.64
the side and come back
and over and back, over
00:23:54.67\00:24:00.91
and back, over and
back, we're gonna do 10 of
00:24:01.55\00:24:06.16
them, there is 5, and
6, and 7, and 8, and 9, and
00:24:06.19\00:24:18.98
10, good. And push and
2, 3, 4, and 5, 6, 7, 8, two
00:24:19.01\00:24:36.71
more 9, and 10.
Now we're gonna put our
00:24:36.74\00:24:41.71
hands on our forehead
and go down, and down,
00:24:41.74\00:24:45.91
and down, and 4, 5, 6,
7, 8, 9, one more time, 10.
00:24:47.39\00:25:01.74
Hands on the back of
your head and up, and up,
00:25:02.17\00:25:06.39
and up, there's 4, and 5,
6, and 7, 8, and 9, one more
00:25:07.89\00:25:20.25
time, 10, alright. Let's
stretch, let's move to the
00:25:20.28\00:25:23.85
side and hold, five
more seconds 4, 3, 2, 1, and
00:25:23.88\00:25:36.07
switch, way over, bend
and hold, hold for five
00:25:36.10\00:25:43.32
more seconds 4, 3, 2,
1. Now turn and hold your
00:25:43.35\00:25:51.11
stretch, hold that for
five more seconds 4, 3, 2, 1
00:25:51.14\00:25:58.03
and turn and hold for
five more seconds 4, 3, 2, 1,
00:25:58.06\00:26:06.97
good. Well done. Thanks
a lot fellows. Thank you.
00:26:07.00\00:26:09.71
Shoulder problems can
come in very many different
00:26:13.38\00:26:15.38
ways and when we
look at the shoulder and
00:26:15.41\00:26:17.13
anatomy of it, we find
that the deltoid muscles is
00:26:17.16\00:26:19.66
broken down into three
groups of muscles, where
00:26:19.69\00:26:22.25
it goes in three different
directions, you have the
00:26:22.28\00:26:23.80
anterior, the medial
and the posterior. So it's
00:26:23.83\00:26:27.34
important to have all
aspects of your shoulder
00:26:27.37\00:26:29.07
work and we try
to do many different
00:26:29.10\00:26:30.86
movements to try and
work that area. But along
00:26:30.89\00:26:33.17
with that there is a
trapezius up, where it go
00:26:33.20\00:26:35.87
up from the occipital
protuberance down to the
00:26:35.90\00:26:37.91
12th thoracic vertebrae
and that can be a situation
00:26:37.94\00:26:41.30
that might affect your
shoulders and also some
00:26:41.33\00:26:43.86
of the other muscles that
affect the rotator cuff. All
00:26:43.89\00:26:46.38
these things can play
into your shoulder pain, but
00:26:46.41\00:26:50.19
lot of shoulder pain is
just simply caused by lack of
00:26:50.22\00:26:53.57
use. Getting out there
and starting an exercise
00:26:53.60\00:26:56.17
program, I've had many
people of all the letters I
00:26:56.20\00:26:59.42
get from around the
world. Many people have
00:26:59.45\00:27:01.54
talked about shoulders
saying I could hardly move,
00:27:01.57\00:27:04.40
I could hardly lift
my arm over my head and I
00:27:04.43\00:27:06.67
started following
along on the Body and Spirit
00:27:06.70\00:27:09.33
program and now I can
move my shoulders much
00:27:09.36\00:27:11.98
more effectively, I can
do so many things I never
00:27:12.01\00:27:14.66
thought possible. So the
key is, is to get in a good
00:27:14.69\00:27:17.55
routine and stay with it.
Consistency, setting goals
00:27:17.58\00:27:21.13
for yourself, taking
little steps as you continue
00:27:21.16\00:27:23.66
getting stronger you'll
find yourself being able
00:27:23.69\00:27:25.91
to do more and more
and probably far more than
00:27:25.94\00:27:28.03
you ever thought
possible. Don't give up, I
00:27:28.06\00:27:30.08
don't care if you're 99
years old. You can still
00:27:30.11\00:27:33.11
make your shoulders
stronger and although our
00:27:33.14\00:27:35.27
goal is to get the
shoulders feeling better.
00:27:35.30\00:27:37.30
We wanna do all our
training for the right
00:27:37.33\00:27:39.07
reasons, not for our
own sake and our own self
00:27:39.10\00:27:41.82
glorification. We
wanna glorify God with our
00:27:41.85\00:27:44.24
body because we are
brought with the prize.
00:27:44.27\00:27:46.33
We wanna glorify him
and claim the promise of
00:27:46.36\00:27:48.89
Philippians 4:13, which
states I can do all things
00:27:48.92\00:27:52.56
through Christ,
which strengthens me. God
00:27:52.59\00:27:54.62
bless. We will
see you next time.
00:27:54.65\00:27:55.97