The following
program is designed
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to demonstrate
simple workouts that
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you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Of all the injury I
see, lower back problems are
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found most common,
but there is good news,
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if you do the right
things you can help yourself
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to have a happy
pain free life. Stay tune
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and find out how
next on Body and Spirit.
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Hello, I am 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.
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I remember a few years ago when
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I was at the ASI convention,
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a woman saw me and
started running towards me
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from quite a ways
up, and when she got
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about 4 feet from me she jumped,
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I didn't know what
to do so I caught her
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and behind her was a
man walking up smiling
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and I thought I
hoped that her husband.
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So, I sat her down
and she said I hoping
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you would be
here, and I said, well,
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I am here who are you?
So, she explained to me
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that she had back
problems and went through
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surgery and she went
through physical therapy
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and nothing seemed to help her.
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So, she and her
husband buy a 3ABN dish
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and she laid on
the couch watching it.
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When my show would come on,
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she really didn't pay
attention to it because
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as she figured she
couldn't exercise anyway.
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One time we were doing
a program on lower back
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problems and she
decided she would try it
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and she said
after the first few days
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she could feel a difference
and three months later
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she was totally pain
free and was able to run
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and jump when she
saw me. So, there is hope
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even if you follow
something a simple as the
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exercise as we doing
here on Body and Spirit,
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so we gonna talk about
lower back problems today
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and go through
workout that might help you
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if you are
experiencing back problem
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is very simple,
very safe and hopefully
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it will help you to
have a new grip on life.
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So, I think we already begin.
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Helping me out today
will be Jonathan Hopkins
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who is works at
first at the Black Hills
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as a therapist
and a personal trainer
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and my daughter
Brittany who is now a student
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of Tamarack Springs Academy
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in Polebridge, Montana.
Unlike our normal program
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so we usually
start with the upper body
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and workout way
down we gonna go one
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after the lower
back and we gonna start
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by stretching
out to get ready for,
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so I want you to
laid on your back.
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Can you head up this way?
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These are very
beneficial stretches for people
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with back problems
so I want you to imagine
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that you just in
bed still. In fact,
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you might be in bed
still as you watching this.
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I want you take your
right knee and pull up
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towards your
chest and just give the
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nice steady pull
and I often tell people
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with back problems
if you do this before
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you get out of bed. It
will help you immensely.
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Alright, now I
would like you to pull.
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Your knee up towards
your opposite shoulder
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and hold it steady.
We gonna hold this path
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for about 10
seconds. Do not over stretch
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just make it feel comfortable
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and the more flexible we
are getting the hamstrings
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better up we are.
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Now I would like
you to pull the leg over
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to the side totally so
you coming over like that,
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very good, or you
might not be able to get
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that for down on
this when it first
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but as you go through the phases
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it should get
better, alright, very good.
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Now go and put your
right leg down straight
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and let's do the same
thing with the left leg.
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Pull up towards the chest first,
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straight up actually,
you should feel in the back
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of the hamstring
area, keep the other leg
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down straight, there you go.
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That looks good,
alright, let's come to the
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opposite shoulder,
pull it up towards there.
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Hold it steady
for few more seconds;
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keep the bottom
leg straight you can.
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And now bring it
all the way over.
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There you go and hold that.
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You might even hear
or feel vertebrae pop
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while you are doing
that and that's just
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a release of the
snow-filled gases in there.
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It creates some what
of an antistatic effect
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back there and also
does a force flow circulation
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and bring out all
fluid and bring and do,
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when somebody what
they it call stoked up.
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It's hard for them to
do that on the vertebrae
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because just want to
let go and that helps to
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bring
circulation and circulation
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brings about healing.
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Okay, let's go and relax.
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Just go and stay down there.
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Brittany you just stay
comfortable for a moment.
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Jonathan I am going to
put you through stretch
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routine that's very
beneficial for people
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with that backs and it's called
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proprioceptive
neuromuscular facilitation,
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which we called
simply PNF stretching
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and all that
means as we gonna take
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its leg to a normal
position where his comfortable
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and we might see and
if do some Brittany too
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just the show
difference between males
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and females in this
area. So, I am getting
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to a point where we
starting to get some
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tension there and
now what I am going
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to have do is push
against me like his wants
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to put his leg
back on the ground,
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hold that for 5
seconds and now we gonna
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relax and now
what is gonna happen
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now I will be bring
them further, so now I have
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got him a right
about the 90 degree angle
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where at first I
wasn't quite there
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and now I am
going to push again.
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Now men notoriously
are not very flexible
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on their
hamstrings. Lot of women says
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men are very flexible anyway,
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but that's beside the
point. We are not going
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to talk about that.
Okay, and now I have gone
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pass the 90 degree bend
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and Jonathan looks
like I have been made
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a wrestling torque.
Okay, just go and relax
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that leg. Now
bring me the other one.
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We gonna bring it up,
keep that leg straight
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that's hard the hardest
thing to do when you bring
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the leg up the
natural tendency as you gonna
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want bend the knee.
Well, that's I am going
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really do as
much good as we want,
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so I want to keep the
knee as straight as possible.
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As we come into the
stretch we gonna hold it,
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now push against me.
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Can I have push for 5 seconds?
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So, you will need
somebody to help you do this,
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now relax. This is a
thing that very good exercise
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for helping relieve
sciatica. Okay, push down
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again, and relax,
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very good, okay.
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Now just for a
contrast, Brittany you look
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nice and comfortable
that you need a pillow.
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Yeah, how about that.
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No. We will see how
far we can take her,
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okay. So, right
away we already on
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a 90 degree bend and then some,
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so this is about as
far as I took Jonathan
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after 3 PNF stretches
so go and push against me.
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Okay, now relax.
Alright, so you can imply see
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the big difference
in flexibility between
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males and females
especially down on this area,
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okay, very good,
alright. Just go and bring up.
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Now Jonathan if
you can turn your back
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to the camera. One
of things it affects
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lower back area is
that one of the 60 bladder
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rotators of the hip.
It's called the periformis
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right down to here.
When that muscles spasms up,
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the sciatic nerves run
right down through there
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and on down the
back through leg,
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and when that
tightens up it causes a lot of
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pressure, causes
a lot of problems
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and it causes sciatic pain.
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The only thing you have
to realize is lower backs
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are really soft
because they is a vertebrae
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sit on top and each
other, there is disc tissue
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in between there and
if you have a muscle tight
00:08:09.16\00:08:11.46
now once side and put
some pressure on the disc
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and the disc
bulges on the other side
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then it's can put
pressure into the nerves.
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The problem you run
into is they will start
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treating the side
that's hurting, but that's not
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the problem side. The
problem side is over here
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where the tension is
and so you have to get
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that to relax so
the vertebrae goes back
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towards supposed to
be and then you have
00:08:31.41\00:08:33.55
the even distribution
in the disc tissue again.
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I have had a situation
before in fact I was doing
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Body and Spirit
program, so my back was hurting
00:08:38.93\00:08:41.22
and so everybody
was trying to work on my
00:08:41.25\00:08:43.34
low back and I want to turn out
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to be was hip flexor
and the abductor of my leg.
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It wasn't my lower back at all,
00:08:47.94\00:08:49.32
so sometimes the back
problem can be receptive,
00:08:49.35\00:08:52.22
sometimes people gone
through surgical procedures
00:08:52.25\00:08:54.92
and lo and behold
there was even that problem,
00:08:54.95\00:08:57.06
there was another
problem that was causing
00:08:57.09\00:08:58.75
the back pain
because I come through the
00:08:58.78\00:09:00.27
surgery they don't
feel any better than for
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they went in.
Now that's not to say
00:09:02.58\00:09:04.25
that happens all the
time. Certainly when people
00:09:04.28\00:09:06.34
go through surgery
there are often times
00:09:06.37\00:09:08.74
much, much better
when they come out of it.
00:09:09.28\00:09:10.76
But there are those times
00:09:10.79\00:09:12.11
when the surgery
has not done a lot.
00:09:12.14\00:09:13.65
Okay, another thing we
want to do is as far as
00:09:13.93\00:09:16.39
the stretch I would
like you to get down
00:09:16.42\00:09:17.46
on your hands and knees there.
00:09:17.49\00:09:18.55
This is a good exercise
for strengthen lower back,
00:09:18.87\00:09:21.10
so what you gonna
do is you gonna point
00:09:21.55\00:09:22.94
your right arm out
straight, and now you
00:09:22.97\00:09:26.33
gonna point your
left leg out straight,
00:09:26.36\00:09:28.06
okay, just hold that position.
00:09:28.95\00:09:31.49
This is a really
good one for strengthening
00:09:32.70\00:09:35.87
the rectal muscles of
the lower back because
00:09:35.90\00:09:38.33
it's forcing you
to stabilize there.
00:09:38.36\00:09:39.81
And it does not take
you through movement,
00:09:40.68\00:09:42.98
so because of that
you getting a training,
00:09:43.21\00:09:46.19
in fact on the
muscles without putting him
00:09:46.22\00:09:48.36
into any type of
risk by running through
00:09:48.39\00:09:50.50
a range of motion.
Hold up, hold up for
00:09:50.53\00:09:52.18
about 5 more
seconds, think quaint dog.
00:09:52.21\00:09:56.72
Whatever you want
to point that, alright,
00:10:00.79\00:10:03.39
switch, okay, left arm
out, right leg straight out.
00:10:04.32\00:10:09.45
Now this might be a
little bit awkward first
00:10:09.97\00:10:12.89
you might find
yourself loosing a balance,
00:10:12.92\00:10:14.65
but fortunate thing
is you should not very
00:10:15.11\00:10:16.48
far from the floor or
else you have to bring
00:10:16.51\00:10:18.24
the leg down,
bring your hand down
00:10:18.27\00:10:19.80
and you shall be
fine. But, as you work
00:10:19.83\00:10:21.54
on the stability of
this, it will help you to get
00:10:21.57\00:10:24.95
stronger in that back
area and it allows take you
00:10:24.98\00:10:27.64
to next step of
training. Alright, that's good.
00:10:27.67\00:10:32.30
Go ahead lay flat
down, and I would like you
00:10:32.62\00:10:36.08
to put your
hands behind your back.
00:10:36.11\00:10:37.64
Now very gently lift
your chest up the floor.
00:10:38.72\00:10:41.87
Now the reason I say
gently is when you do
00:10:43.64\00:10:46.77
this exercise
would you trying to do,
00:10:46.80\00:10:48.61
would you trying to
contract the rectal muscles,
00:10:48.96\00:10:51.71
but if you trying go
up too far you are going
00:10:52.02\00:10:55.03
to create, may
be too much movement
00:10:55.06\00:10:58.14
and you might hurt yourself.
00:10:58.17\00:10:59.31
Right now I am just having go up
00:10:59.34\00:11:01.00
and hold the position
because whenever you look
00:11:01.03\00:11:03.43
at rehabilitation you
taken in various modes.
00:11:03.46\00:11:06.75
There is the holding
the static hold or even
00:11:06.78\00:11:10.79
an isometric type
hold which is resistance
00:11:10.82\00:11:13.54
with no movement
then, go ahead and
00:11:13.57\00:11:16.12
relax for a moment,
there is Isokinetic movements,
00:11:16.15\00:11:18.84
where the speed is
control, so no matter
00:11:18.87\00:11:22.00
how hard you push. It's
only go a certain speed,
00:11:22.03\00:11:24.86
a lot of hydraulic
equipment is very good
00:11:25.25\00:11:27.07
for that while you
are pushing against the
00:11:27.10\00:11:28.99
air cylinders or
pneumatic cylinders
00:11:29.02\00:11:31.28
and it's only allow
go so fast and then final
00:11:31.31\00:11:34.56
type is isotonic, which
is typical way training.
00:11:34.59\00:11:37.85
Lots of equipment
body master's whatever
00:11:38.21\00:11:40.17
you want to use
during the low back pushing.
00:11:40.20\00:11:42.10
Okay, let's come up
again now, and as you
00:11:42.13\00:11:45.04
get better out,
you will give more
00:11:45.07\00:11:46.56
of the contraction. Now
let's go ahead and go down,
00:11:46.59\00:11:48.60
and come back up, up,
back up and down and up,
00:11:49.37\00:11:54.77
so now we are doing repetitions,
00:11:55.52\00:11:57.38
down and up and down and up.
00:11:57.41\00:12:02.64
Tight your gluteus
maximus as you come up and down
00:12:02.67\00:12:06.43
and up and down
and up and down and up,
00:12:06.74\00:12:14.11
let's do 3 more of those
and up, tighten the back,
00:12:14.72\00:12:19.71
tighten the gluteus
maximus, which is your,
00:12:19.74\00:12:22.10
the thing is sit
on, okay, up and down.
00:12:22.53\00:12:27.04
I think that's good, okay,
00:12:27.07\00:12:28.08
back to the hands and knees.
00:12:28.11\00:12:29.38
One of the areas its
compromise is hamstrings.
00:12:31.31\00:12:34.02
We tend to as people
have more strengthened
00:12:34.38\00:12:37.06
on quadriceps
naturally then our hamstrings
00:12:37.09\00:12:39.50
tend to work a little bit more.
00:12:39.53\00:12:40.86
So, the hamstring
area is important.
00:12:41.30\00:12:42.81
When we doing hamstrings
on the Body and Spirit
00:12:43.11\00:12:45.60
show it's little
more difficult because
00:12:45.63\00:12:47.31
we are not using
equipment, but we can modify
00:12:47.34\00:12:49.43
that so I would like
you to do is put your
00:12:49.46\00:12:51.62
left leg out
straight and it set of flexing
00:12:51.65\00:12:55.37
the arm in fact
the hamstring is called
00:12:55.40\00:12:57.57
the leg bicep
muscles. I want you to flex
00:12:57.60\00:13:00.44
your leg like
you flexing a bicep,
00:13:00.47\00:13:02.25
there you go and back
out, and focus on flexing it,
00:13:02.94\00:13:06.66
so each time you
bring in you contracting
00:13:06.69\00:13:09.26
the hamstring. Come
way up as you do it.
00:13:09.29\00:13:11.76
Some of you might
get a muscle cramp
00:13:12.06\00:13:13.77
while you doing
that, and lot of times
00:13:13.80\00:13:15.62
the people say what I
do about muscle cramps
00:13:15.65\00:13:18.06
and I tell them
drink a lot of water
00:13:18.09\00:13:19.59
and that tends to be
one of the best things
00:13:19.87\00:13:21.48
we can do and water
consumption is something
00:13:21.51\00:13:23.86
that people really fall down on.
00:13:23.89\00:13:25.48
You should be
drinking at least 8 glasses
00:13:25.51\00:13:27.55
of water a day and
coffee and meal can
00:13:27.58\00:13:30.19
juice all that. They
don't count in fact alcohol
00:13:30.22\00:13:33.19
and coffee will
actually dehydrate you. Alright,
00:13:33.22\00:13:36.06
I want you do 20 on each side.
00:13:36.09\00:13:37.77
How many we are, Jonathan?
00:13:38.99\00:13:40.00
Thirteen. Thirteen, very good,
00:13:40.03\00:13:41.57
well trained, he is
already counting even though
00:13:42.45\00:13:44.13
I didn't ask him
to. Keep the knee up
00:13:44.16\00:13:47.57
and flex the hamstring.
00:13:48.63\00:13:50.03
Are you feeling your hamstring?
00:13:50.06\00:13:51.19
Now this is an
exercise, where you can use
00:13:52.22\00:13:54.61
some ankle weights if you want.
00:13:54.64\00:13:56.38
I never encourage
people to use ankle weights
00:13:56.78\00:13:58.89
to walk. Alright,
go and switch sides.
00:13:58.92\00:14:01.07
But if you are
doing an exercise like
00:14:03.09\00:14:04.40
this you can. If
you use ankle weights
00:14:04.43\00:14:06.83
to walk or to jog
what you can have doing
00:14:06.86\00:14:08.89
is pulling on your
knee and you can create
00:14:08.92\00:14:11.03
some problems
there, but when we do the
00:14:11.06\00:14:12.73
ankle weights just on
the exercise like this then
00:14:12.76\00:14:15.71
you are okay, very good.
00:14:15.74\00:14:19.19
How many we are, Jonathan?
00:14:19.53\00:14:20.77
Eight. Okay, now this
makes you uncomfortable
00:14:20.80\00:14:25.26
and you need to
put your leg down then
00:14:25.29\00:14:27.49
feel free to do
so. You can keep going
00:14:27.52\00:14:30.13
to the repetition
then we are much better
00:14:30.16\00:14:31.79
of obviously. Make
sure you keep your knee up,
00:14:31.82\00:14:34.62
knee up, so it's
going straight up.
00:14:35.05\00:14:36.51
Come up just a
little higher there,
00:14:36.87\00:14:38.15
Jonathan with your, there you go
00:14:38.18\00:14:39.73
and flex the
hamstring, flex the hamstring,
00:14:40.38\00:14:43.24
very good, flex
the hamstring. Alright,
00:14:43.27\00:14:48.22
let's go and stand
up. Here's another way
00:14:48.79\00:14:52.54
we can stretch
our hamstring area,
00:14:52.57\00:14:54.55
by just by crossing
our arms across our chest
00:14:54.58\00:14:57.03
and bending over, but
when we start our bend,
00:14:57.06\00:14:59.75
we gonna push our hips
back, push our hips back,
00:14:59.78\00:15:03.24
so you feel it
stretch into there and just go
00:15:03.80\00:15:05.96
to the point we
feel it stretching
00:15:05.99\00:15:07.30
and then come back up,
bring up your hips back
00:15:07.33\00:15:09.59
through so we
pushing the hips back
00:15:09.62\00:15:11.45
and bending
over, go very gently.
00:15:12.28\00:15:13.83
This is little more
a bench one so this is
00:15:14.46\00:15:16.87
uncomfortable
over hurt then please
00:15:16.90\00:15:19.13
do not do anymore. Push
the hips back as you do it.
00:15:19.16\00:15:22.80
Bring it up, go down
until feel it stretch
00:15:23.07\00:15:27.08
in the hamstrings
and back up again.
00:15:27.11\00:15:29.56
This is simulating like a
straight like a dead leaf.
00:15:29.59\00:15:31.89
You can use
weights on this if you get
00:15:32.14\00:15:34.29
very advanced, but
if you have a bad back
00:15:34.32\00:15:37.27
that might be
while. So, by doing this
00:15:37.30\00:15:41.51
not only we are getting
the hamstring stretched,
00:15:42.29\00:15:44.40
but we are also
bringing the gluteus maximus
00:15:44.74\00:15:47.03
muscles for the gluteal type,
00:15:47.06\00:15:48.85
gluteal hamstring
tie in, which is an area
00:15:48.88\00:15:51.40
that lot of athletes get hurt.
00:15:51.43\00:15:52.97
They pull the
hamstring right upon knee to
00:15:53.00\00:15:54.84
gluteus maximus
muscle and to very difficult
00:15:54.87\00:15:57.47
muscle to get through.
So, it causes a lot of delay
00:15:57.50\00:16:01.12
in healing because it's so deep.
00:16:01.15\00:16:02.98
It's hard to get
through to put direct
00:16:03.73\00:16:06.52
massage under the
direct ice or direct heat.
00:16:06.55\00:16:08.62
Okay, let's try and go
down little further now.
00:16:10.12\00:16:11.85
Stretch it down and up
and go down and hold that
00:16:11.88\00:16:17.53
and back up and down
and hold it and back up,
00:16:18.49\00:16:25.25
push the hips back, okay,
keep going, back up again,
00:16:25.79\00:16:30.80
go down, down,
down, very good, back up,
00:16:31.36\00:16:35.90
go down little
further, stretch it down and up,
00:16:36.65\00:16:41.77
let's go 5 more
times, and up and down
00:16:42.47\00:16:48.45
and up and down and up,
one more time, down and up,
00:16:50.05\00:16:59.96
okay, now we gonna go after the
00:17:00.83\00:17:02.93
gluteus maximus muscles.
We gonna do some squatting.
00:17:02.96\00:17:05.38
We are not going
to a lot of squatting
00:17:05.96\00:17:07.34
because we don't want
to over fatigue the area.
00:17:07.37\00:17:09.32
But, we gonna
trying do some in order to
00:17:09.58\00:17:11.29
get the gluteus to work more,
00:17:11.32\00:17:12.99
so just gonna cross
the arms across the chest.
00:17:13.42\00:17:15.63
When we squat
down make sure you keep
00:17:15.66\00:17:17.61
your knees over
your feet, push your rear
00:17:17.64\00:17:20.06
end back of your squat
down keep your chest up
00:17:20.09\00:17:22.36
So, Jonathan,
Brittany let's go and do some
00:17:22.84\00:17:24.77
squat on down and back
up and down, very good,
00:17:24.80\00:17:31.80
and up, now if you
can't go this far down
00:17:31.83\00:17:34.45
that's alright, in
fact, both of you just do like
00:17:34.48\00:17:37.01
a quarter squat
right there, back up,
00:17:37.04\00:17:40.39
quarter squat, back
up, if you have to hang
00:17:41.05\00:17:43.87
on to something
that's right too.
00:17:43.90\00:17:45.89
Brittany act like my arm
as counter and now go down
00:17:45.92\00:17:49.54
and back up, so
the you have to hang on
00:17:50.20\00:17:51.77
to the kitchen
counter or whatever you need
00:17:51.80\00:17:54.08
to support yourself
that's fine as well, okay.
00:17:54.11\00:17:57.26
Go and cross the
arm again. Let's go down
00:17:57.29\00:17:59.19
and go regular squats
again, down deep, okay,
00:17:59.22\00:18:03.39
ideally we would like
to get so the upper thigh
00:18:03.42\00:18:05.89
as parallel to the
ground that is little more
00:18:05.92\00:18:08.85
an advance movement.
If you do it properly
00:18:08.88\00:18:10.82
it's going to be alright.
Lot of times people would
00:18:11.22\00:18:12.79
say well squatting
isn't good for you.
00:18:12.82\00:18:14.46
Well, it is good for
you. In fact, if you go into
00:18:15.01\00:18:18.09
a lot of countries
overseas you will find that
00:18:18.12\00:18:21.10
when you go to use
a bathroom facility
00:18:21.41\00:18:24.05
all there is a hole in
the ground and we've got
00:18:24.08\00:18:26.95
a squat down to that
and it's very difficult
00:18:26.98\00:18:29.24
for us Americans
because we are not used to that.
00:18:29.27\00:18:31.37
We are used to that
wonderful invention called
00:18:31.53\00:18:33.31
a toilet where we can
just sit on something.
00:18:33.34\00:18:36.03
We are not used
to squatting way down
00:18:36.29\00:18:37.97
to trying yet a for
us hole on the ground.
00:18:38.00\00:18:39.93
So, you don't
want lose there ability
00:18:40.72\00:18:42.63
and we are designed to
squat but we are make sure
00:18:42.66\00:18:46.04
the knees stay over
the feet to not cause
00:18:46.07\00:18:50.07
any great discomfort.
Alright, nothing we do
00:18:50.10\00:18:54.62
is go down just
to a static hold,
00:18:54.65\00:18:56.21
so just holding our
position or we gonna hold
00:18:56.38\00:18:59.24
that for about 10
second period there;
00:18:59.27\00:19:01.41
1, 2, 3, 4, 5, 6, 7,
8, 9, and 10, alright.
00:19:01.68\00:19:12.23
Now the quadriceps
just took the beating there,
00:19:13.08\00:19:15.31
so we gonna do a
little stretching so I want
00:19:15.79\00:19:17.45
you go and put
your hand on my shoulder
00:19:17.48\00:19:19.53
and let's stretch
the quadriceps area.
00:19:19.56\00:19:22.39
You might not be able
to go this far especially
00:19:23.55\00:19:25.59
if you got bad back.
So, you might think why
00:19:25.62\00:19:28.04
I can't reach my ankle.
So, Jonathan give a modify
00:19:28.07\00:19:30.79
version of it by just
getting hold the pant leg,
00:19:30.82\00:19:32.83
so you just get
as far as you can
00:19:33.21\00:19:35.02
and then as you get better at,
00:19:35.62\00:19:36.73
you will find
yourself becoming amazing
00:19:36.76\00:19:38.78
and more flexible
as you go through it.
00:19:38.81\00:19:40.53
Okay, go and get
hold your ankle again.
00:19:40.56\00:19:42.41
Now let's go ahead
and switch the other side.
00:19:44.47\00:19:46.07
So, flexibility in the
hamstring and quadriceps
00:19:48.93\00:19:51.77
or going to be very
vital for good function
00:19:51.80\00:19:54.74
in there and also
some other area we gonna be
00:19:54.77\00:19:56.29
working on and just the moment.
00:19:56.32\00:19:58.12
Okay and about 5
more seconds there
00:20:01.06\00:20:02.66
and that should
be good for that.
00:20:02.69\00:20:04.04
Alright, as I
mentioned earlier the abductors
00:20:05.26\00:20:09.90
are also they get,
can affective back area,
00:20:09.93\00:20:12.95
so we gonna step out
to the side and stretch
00:20:13.34\00:20:16.12
the inside of the thigh.
00:20:16.39\00:20:17.58
You are putting the
pressure, in my case
00:20:22.59\00:20:25.03
on my left leg, and
I feeling the stretch
00:20:25.06\00:20:27.62
to the right side
of my inner thigh.
00:20:27.65\00:20:29.26
Now let's shift
over the other way,
00:20:32.13\00:20:33.24
so now the
pressure on my right thigh
00:20:33.68\00:20:35.40
and I am feeling
stretch to my inner thigh.
00:20:35.65\00:20:37.54
We gonna hold that off
for about 5 more seconds.
00:20:39.70\00:20:43.17
Make sure you breath,
don't hold your breath
00:20:44.82\00:20:47.08
into the nose out
through the mouth and relax.
00:20:47.11\00:20:50.48
Okay, now we gonna do
another hamstring stretch
00:20:51.89\00:20:54.22
this time in the
standing position.
00:20:54.47\00:20:56.20
We gonna step out
with our left leg kind a
00:20:56.23\00:20:59.25
go up on the heel,
bend the right knee,
00:20:59.28\00:21:01.48
lean forward into the
left leg, keep your chest up,
00:21:01.71\00:21:05.30
put your hands on your
leg and feel it stretch
00:21:05.33\00:21:08.32
to the hamstring area.
00:21:08.35\00:21:09.45
Each stretch we
wanna hold for about
00:21:12.35\00:21:14.22
10 to 15 seconds
you can hold longer
00:21:14.25\00:21:16.49
if you want to. Okay,
let's go the other side.
00:21:16.52\00:21:21.54
Right foot out upon
the heel, left leg is bend,
00:21:22.29\00:21:25.58
lean forward, chest is
up, make sure you breath
00:21:25.61\00:21:28.72
into the nose out
through the mouth,
00:21:31.78\00:21:34.14
good big breath,
alright, and relax.
00:21:34.91\00:21:41.36
Now, especially for
men, couple of areas are
00:21:42.30\00:21:47.24
really going to
affect them for bad backs.
00:21:47.27\00:21:49.09
First of all the
gluteus maximus muscles because
00:21:49.46\00:21:52.25
they tend to lose them
if they don't work them
00:21:52.28\00:21:53.88
and so we've done
some gluteus maximus
00:21:54.33\00:21:56.17
work with our
squatting but the other area
00:21:56.20\00:21:58.44
they really causes lot
of problems is the abdomen.
00:21:58.61\00:22:01.60
The all that is if you
want to strong lower back
00:22:02.22\00:22:04.37
you need to
have a strong abdomen
00:22:04.61\00:22:06.35
or you also hear that
if you having back problems
00:22:06.65\00:22:09.71
the closure you
get your belly button
00:22:09.74\00:22:11.71
to your back bone.
The better of your back
00:22:11.74\00:22:13.95
is going to be.
Unfortunately what
00:22:13.98\00:22:16.14
happens as we get
that flatness of the
00:22:16.17\00:22:18.11
back of men then they
develop that curvature
00:22:18.14\00:22:20.70
out front and
that's causing a constant
00:22:20.73\00:22:23.11
45 degree pull against
the straight vertebral column
00:22:23.14\00:22:26.55
it just a recipe for disaster.
00:22:26.70\00:22:28.80
I called that
Gotacity, I don't know even
00:22:29.11\00:22:31.06
what the word,
but it works for me.
00:22:31.09\00:22:33.31
Alright, we gonna do
little bit of abdominal work.
00:22:33.77\00:22:35.72
We gonna put our
hands behind the back
00:22:35.93\00:22:37.35
and we gonna assume
the laying down crunching
00:22:37.38\00:22:39.95
is difficult for
you, so what you gonna do
00:22:39.98\00:22:42.26
is blow out and
contract your abdomen.
00:22:42.29\00:22:45.87
Your abdomen only has
a full range of motion,
00:22:46.56\00:22:48.76
so this is all
the further when we go
00:22:48.79\00:22:50.36
and then come back
up, contract the abdomen
00:22:50.70\00:22:54.23
and come forward. As
you doing this you actually
00:22:54.93\00:22:58.20
pushing your lower back out
00:22:58.23\00:23:00.05
and you coming back
up, blow out, contract,
00:23:00.83\00:23:05.61
back up, alright,
keep going. So, in a sense
00:23:06.18\00:23:10.10
what you are doing
is you are acting like
00:23:10.13\00:23:11.48
I am going to hit you
really hard in the abdomen
00:23:11.51\00:23:13.55
and I am not going to do it,
00:23:13.58\00:23:14.78
but you want to
keep that nice and tight
00:23:14.81\00:23:16.27
and that will give
you the assimilation
00:23:17.41\00:23:18.61
of what we are
looking for to allow pushing
00:23:18.64\00:23:21.09
lower back out,
contract the abdomen down,
00:23:21.12\00:23:24.01
blow out, contract and up.
00:23:24.04\00:23:27.21
Even if you are
pretty good in the abdominal
00:23:28.08\00:23:30.35
region if you do this
properly you will still
00:23:30.38\00:23:33.47
feel those muscles
working and you can actually
00:23:33.50\00:23:36.39
get a good training
effect and for those
00:23:36.42\00:23:38.43
who haven't worked
out a lot certainly
00:23:38.46\00:23:40.41
just doing something
as simple as this will be
00:23:40.44\00:23:42.72
very beneficial
for you, and yes,
00:23:42.75\00:23:44.97
you can do them from
the floor if you want.
00:23:45.00\00:23:46.76
Make sure the
knees are bend, in fact,
00:23:46.99\00:23:48.61
we should do feel
those just we can make sure
00:23:48.64\00:23:51.06
you see how to do them properly.
00:23:51.09\00:23:52.42
Okay, in fact,
Jonathan and Brittany
00:23:55.17\00:23:57.36
let's go ahead
and lay down on your
00:23:57.39\00:23:58.36
back right now.
Knees are bend we wanna
00:23:58.37\00:24:03.90
grab behind the
neck because if you grab
00:24:03.93\00:24:06.50
behind the head you
can pull on your head
00:24:06.53\00:24:08.97
and hurt the cervical vertebra,
00:24:09.00\00:24:10.69
so now what we gonna
do is the hands behind
00:24:11.18\00:24:13.05
the head. We want lift
the chin up as we crunch up,
00:24:13.08\00:24:15.81
so let's go ahead
and do a crunch position,
00:24:15.84\00:24:17.42
come on up, very
good and down and up.
00:24:17.95\00:24:21.40
Notice that the chin is
going up they are blowing
00:24:21.43\00:24:24.08
out as you come forward.
00:24:24.11\00:24:25.33
You might not able to
hear but I can. Okay, up
00:24:25.86\00:24:29.95
and that flange
the abdominal wall.
00:24:30.16\00:24:32.38
There really is no
advantage to trying to
00:24:32.41\00:24:34.50
extend the abdominal
wall while you doing it
00:24:34.53\00:24:36.86
and that's what lot
people do the belly toward
00:24:36.89\00:24:39.29
the backwards
inhaling and crunching up
00:24:39.32\00:24:41.89
and their abdomen is
in expanding position
00:24:41.92\00:24:43.63
while they doing it.
If you want your abdomen
00:24:43.66\00:24:45.54
to be flatten then
flatten as you do the crunch,
00:24:45.57\00:24:48.16
very good, you are looking good.
00:24:49.08\00:24:50.29
Okay, now hold that
for in that position.
00:24:56.01\00:24:58.33
Now what I want you
do is tip your pelvis up,
00:24:58.66\00:25:00.66
tip your pelvis up and
then down, tip your pelvis up
00:25:01.06\00:25:04.64
and down, up and down,
up and down, up and down,
00:25:05.24\00:25:13.34
5 more times, and
down and up and down,
00:25:13.37\00:25:18.23
3 more times, and
down and up and down
00:25:18.26\00:25:22.94
and up and down, very
good. Alright, how you feel?
00:25:22.97\00:25:29.96
Good. How about
you? I feel good.
00:25:29.99\00:25:32.38
You feel good, alright,
that's what want to hear,
00:25:32.41\00:25:34.34
okay, you knew that, right.
00:25:34.80\00:25:36.52
To finish up our back
training we just gonna
00:25:37.99\00:25:40.21
do some nice simple
turns, turn gently, okay,
00:25:40.24\00:25:46.59
and turn again, and
turn. I would not advise
00:25:46.62\00:25:53.28
you to side bend.
People often times do the side
00:25:53.31\00:25:56.57
bend with weight,
turn, and that's going to be
00:25:56.60\00:25:59.47
very difficult
on your lower back.
00:25:59.50\00:26:00.82
What I see happen a
lot is men when I do
00:26:01.64\00:26:05.04
in a abdominal
machine, we are trying put on
00:26:05.07\00:26:07.79
as much weight as
possible and that's really
00:26:07.82\00:26:10.25
contradictory to what they want.
00:26:10.85\00:26:12.00
They want to try
flattened their abdominal,
00:26:12.38\00:26:14.04
get it tighter. We are
not trying to do build it up
00:26:14.35\00:26:16.54
more unless you are
looking to play lining
00:26:16.57\00:26:19.84
in the NFL, but do
not put on the whole stack
00:26:19.87\00:26:23.30
weight just because
you can move thinking
00:26:23.33\00:26:25.37
that's gonna reduce
your abdomen that makes
00:26:25.40\00:26:27.36
no sense at all.
Okay, turn, way over,
00:26:27.39\00:26:30.83
one more time,
turn, and last one turn,
00:26:32.57\00:26:36.95
okay, very good.
We've done. Thank you.
00:26:39.19\00:26:41.07
Back problem is not
need to keep you from doing
00:26:45.45\00:26:47.66
things you want to do.
Over 80 percent of lower back
00:26:47.69\00:26:50.87
problems are not
cause by injury they cause
00:26:50.90\00:26:52.95
by lifestyle
problems, posture problems,
00:26:52.98\00:26:55.79
weight distribution;
muscular tightness and so on.
00:26:56.33\00:26:58.86
So, if you do
simple exercises get your
00:26:59.50\00:27:01.47
hamstring flexibility
good make sure your abductor
00:27:01.50\00:27:04.09
and adductor are
strong and flexible.
00:27:04.12\00:27:06.02
Make sure you get a
gluteus maximus developed,
00:27:06.29\00:27:08.57
get that abdomen coming in.
00:27:08.91\00:27:10.16
You will find your back
will feel whole lot better.
00:27:10.46\00:27:12.79
Many people carrying
about way too much weight
00:27:13.27\00:27:15.14
and carrying about an
extra baggage will certainly
00:27:15.42\00:27:17.21
make a more
difficult and as we go through
00:27:17.24\00:27:19.27
the program make sure
you do it for right reason.
00:27:19.30\00:27:21.66
Don't do just to
glorify yourself do it to
00:27:21.86\00:27:24.30
glorify God because he
is the maker of all things
00:27:24.33\00:27:26.64
and he is the one
who provide the healing
00:27:26.67\00:27:28.59
for you and if you
claim the promises of this
00:27:28.62\00:27:30.68
scriptures then you
make even more progress.
00:27:30.71\00:27:33.05
The one we claim
here on Body and Spirit
00:27:33.29\00:27:35.25
all the time.
It's Philippians 4:13,
00:27:35.28\00:27:37.58
which says, I can do
all things through Christ
00:27:37.85\00:27:40.84
which strengthens
me. Keep up your exercise
00:27:41.20\00:27:43.72
work be patient you will
be amazed how good you feel.
00:27:43.75\00:27:46.74
Thank you for
joining us. God bless you.
00:27:46.97\00:27:48.88
and we look forward to see you
00:27:49.10\00:27:50.25
next time on Body and Spirit.
00:27:50.28\00:27:52.26