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
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before beginning
any exercise program.
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Arthritis keeps many
people from living the life
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they really want to
live. There are things you can
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do forth, to help
you to have less pain.
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Find out how next
on Body and Spirit.
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Hello, I am Dick
Nunez, Wellness Director
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at Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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During my career, I
worked with many people
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who have had arthritis.
All kinds of arthritis,
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who deal with gout, who
with deal osteoarthritis
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or rheumatoid
arthritis. Each one of them can
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be helped. There all
unique though with the gout
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being caused by uric
acid crystals from too
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much protein and
rheumatoid arthritis
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caused by an
auto-immune disorder and then
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osteoarthritis which
is just wear and tear over
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the years or injury
cause osteoarthritis.
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But each one of those
things can be helped through
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exercise and good life
style and if you do nothing
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about it, it only gets worse.
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So, I think we're
ready to begin here.
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Helping me out today
will be Kye and Luther,
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Kye is from the
Black Hills, Luther goes to
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Tamarack Springs
Academy up in Polebridge,
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Montana. Well,
whenever we deal with arthritis,
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we always have to assume there
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could be some limitations on
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how much ones
gonna be able to move.
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So, we're gonna start
very gently with some easy
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warm-ups, certainly
the shoulders are in area
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where arthritis will
warm. And of course if you have
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rheumatoid arthritis,
you will have it in many
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places throughout your body,
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where the gout is
gonna be more localized down
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in through the big toe
area. Alright, now let's go the
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other direction. One
thing is very important right up
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the top, is to
drink a lot of water.
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Water will help your
immune system stay strong,
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and also to eat healthy
food and stay away from things,
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that are gonna
cause your irritation,
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yes what you eat can
effect how much pain you
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experience. Alright, now
relax. We're gonna start by
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working our chest
area. We're gonna work the
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larger muscles first
and work our way down.
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So, we're gonna
press our hands together,
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and push out. Now, at
home you've might have
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to vary this, you might
not be able to push very hard,
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and that's alright.
So, all you can start
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getting range of
motion. That's why exercise is
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referred to as being
progressive which means,
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the more you do it,
hopefully the better you will be
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at it and you will you
do things that you were
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unable to do in
the very beginning.
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We will just pressing
out, press the hands together,
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squeeze the chest
muscles as you go out,
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that's the area we're
focusing on right now.
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And press way out,
and way out, and way out,
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we're gonna do
that five more times.
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Press it out; press it
out, squeeze your hands
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together, press it out,
press it out, one more time,
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and press it out.
Now, we're gonna go down,
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press down, and
push down, and down, and
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doing various motions
there. Now, if you find that
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one motion doesn't
work for you very well,
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just go ahead and
rest, until we get to another
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motion, and maybe
that wanna feel better.
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That's one of the
things you find with arthritis,
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is one thing might
hurt, another movement
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might not. But of
course this gonna vary from
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person to person. So,
now one prescription is
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gonna fit all people
and that's the thing about
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exercise, is
like a prescription.
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You've to constantly ask
them how things your feeling.
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Just like in the
world of medicine,
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you might take a medication.
And it causes some type
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of allergic reaction, so
you get another medication
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like consider that
practicing medicine.
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We think nothing about it,
but with exercise you can't
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just give a
prescription over the phone.
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You've to work for
somebody and realize
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how exercise is gonna
effect them and also to get
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feedback and how they
feel. Now, let's go ahead
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and push up, and push up,
and push up, make sure the
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chest is up, good
posture, and up, reach way up,
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and up, and up, and way
up, smile, enjoy yourself.
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We're haven a good
time, ten more times, way up,
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and up, and up, and
up, and we're down to our
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last five.
Press together and up,
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and up, and up, and
up, last one, and up.
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Alright, go ahead and
relax, put your hands behind
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your head and
gently stretch back,
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stretch your chest back
and now I want you to come
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across, grab your shoulders,
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pull your shoulders
blades apart, nice and gentle,
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breathe while you're do
it, try and relax as you
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stretch. Now,
behind the head again,
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gently push back. Push
back, and give yourself
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one more hug, bring
it acrossed, pull your
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shoulders
blades apart and relax.
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Alright, we're
gonna work our upper back.
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we're gonna step
out with our left foot,
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reach our right hand
out, grab it with the opposite
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hand, pull way
back and reach out.
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Like you are sawing wood,
pull it back and pull it back,
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reach way out, pull
back, reach way out, pull back,
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you guys keep going, I
want you do thirty on each side.
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I am on a check
forearm here, looks good,
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reach way out,
reach way up, very good,
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bring your shoulder
blade back as you pull,
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give yourself
resistance as you go through it.
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What you will find,
when you working out,
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is the stronger
the muscles become,
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the less stress
will joint will take.
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If you don't do
anything, then it's just gonna,
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the muscle gonna
keeping worse and getting
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weaker, and the joint
is gonna take more and more
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stress probably we see
that allow with the knees.
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Because persons said
I'm afraid do anything,
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because my knees
hurt, but if you do nothing.
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Your knees gonna hurt
even more. How many we at?
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Twenty three. Okay, and
also exercise will produce
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and endorphins type of
fat. Which will give you a
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feeling of well being and
then endorphins reduces pain.
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Okay, two more times and good.
00:07:49.97\00:07:54.21
Alright, let's switch
over, put the left arm out,
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grab the wrist, pull
back, and reach way out,
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nice and gentle. Pull
back, we're just looking for
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range of motion
now, range of motion,
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reach way out,
pull it back, reach out,
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and pull it back. Try and
reach out little bit more,
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there are you go, bend
up forward just a little bit
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more there Luther,
there you go that's better.
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Very good Kye, reach out there,
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it's not
important to strain; we just
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getting to the range of motion,
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and as you feel
stronger, you can make it more
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difficult and you
can hold long tighter.
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You can start using
the weight, you can do
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whenever you want
to do. Once you get,
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it is stabilized or
once you can do without pain
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and that's the thing
you have to ask yourself.
00:08:43.60\00:08:45.46
But also the thing
you have understand is
00:08:45.49\00:08:47.74
some days you
might not hurt at all.
00:08:47.77\00:08:50.08
There're no sign for no
particular reason it will
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hurt, but you
don't wanna give up just
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because for that. I
used to train a woman,
00:08:54.57\00:08:56.37
who had rheumatoid
arthritis and she had a
00:08:56.40\00:08:58.46
fantastic attitude.
Usually she was feeling better,
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no problem, but
every once in a while,
00:09:01.62\00:09:03.73
for no particular
reason. She would hurt
00:09:03.76\00:09:05.85
and yet she never got
discourage you just said
00:09:05.88\00:09:07.78
well I'm not gonna
be able do as much today
00:09:07.81\00:09:09.93
because I hurt, but
she said overall I know
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I'm getting better. And
so she go right back to work,
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do the exercises
and before she knew it,
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she was going better again.
00:09:17.96\00:09:19.57
How we doing
there, how many we got?
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We're got began
closer and come that.
00:09:20.85\00:09:22.02
Okay, I think we
got two more to go.
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Alright, I try and keep a
clicker going in my head for
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counting but
sometimes it malfunctions,
00:09:30.82\00:09:33.30
so arm up over the
head, and now we're gonna
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stretch latissimus
area, and bring this arm up,
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this there you go,
try like that, very good.
00:09:40.60\00:09:45.22
Breathe while you're doing it,
00:09:46.82\00:09:47.96
in through the nose
and out through the mouth,
00:09:47.99\00:09:49.85
good pastures
have you're chest up.
00:09:49.88\00:09:51.96
Okay, now let's switch
over to the other side.
00:09:54.90\00:09:58.97
Alright, and pull and now
you might be limited in your
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range of motion on this
one. That might be difficult for
00:10:03.94\00:10:06.59
you get all the way up,
so you might have to just get
00:10:06.62\00:10:08.77
a hold of your hand.
And only do partial stretch
00:10:08.80\00:10:11.99
until you get to a point
or you can do a full stretch
00:10:12.02\00:10:15.26
like this fellows
are doing right here.
00:10:15.29\00:10:17.33
Okay, good let's go
ahead and put them down.
00:10:19.09\00:10:21.46
The next thing
we're gonna do is,
00:10:21.49\00:10:22.59
we're gonna work the shoulders
00:10:22.62\00:10:24.60
and we're gonna do
it in one sense like
00:10:24.63\00:10:28.01
we would have
rotator cuff problem.
00:10:28.04\00:10:30.23
Because often times
you have shoulder pain,
00:10:30.26\00:10:32.05
that's gonna limit
how much you can raise.
00:10:32.08\00:10:33.96
So, what we're gonna
do, is we're gonna put our
00:10:33.99\00:10:35.57
elbows into our
side. We're gonna bring our
00:10:35.60\00:10:38.07
hands to the front and
then we're gonna do like
00:10:38.10\00:10:40.26
we're just opening
up, open up, open up,
00:10:40.29\00:10:45.01
open up, keep the
elbows in and push it out.
00:10:46.18\00:10:49.79
Push it out, push it
out, and push it out,
00:10:50.36\00:10:53.28
this should be a
fairly comfortable exercise
00:10:53.86\00:10:56.64
for everybody,
keeps you for moving the
00:10:56.67\00:10:58.65
shoulders too much.
And what as doing its
00:10:58.68\00:11:02.47
working the
muscles of rotator cuff,
00:11:02.50\00:11:04.94
which are the
supraspinatus, infraspinatus,
00:11:05.51\00:11:08.28
teres minor and subscapularis.
00:11:08.31\00:11:11.33
You know, where
all those out Luther?
00:11:11.36\00:11:12.83
Sure, I don't.
Okay, well you're working
00:11:12.86\00:11:14.44
on them right now.
Always find that amusing,
00:11:14.47\00:11:17.75
when somebody comes up and say
00:11:17.78\00:11:18.94
oh, they have rotator cuff
problems and I said really.
00:11:18.97\00:11:21.86
How do you assess that?
Oh, their shoulder hurts.
00:11:21.89\00:11:24.70
I said well there is lots
of reasons the shoulder gonna
00:11:24.73\00:11:27.22
hurt. And I said well
which muscles of the rotator
00:11:27.25\00:11:30.04
cuff is it and they look
at me with the blank look
00:11:30.07\00:11:32.82
like I didn't know, I
didn't know there were muscles
00:11:32.85\00:11:34.75
to the rotator cuff.
But there are four of them
00:11:34.78\00:11:37.41
and those are important to know,
00:11:38.30\00:11:39.48
especially we're going
through rehabilitation.
00:11:39.51\00:11:41.77
But this is a good
way to rehabilitate
00:11:41.80\00:11:43.54
our rotator cuff
or also just to train,
00:11:43.57\00:11:46.37
if you got an
arthritic type condition.
00:11:46.40\00:11:49.05
Now, we're gonna keep
those elbows into the side
00:11:49.08\00:11:51.28
and we're gonna do
modified lateral raise.
00:11:51.31\00:11:53.32
We're gonna come up like
that, okay you feel like a
00:11:53.35\00:11:56.80
bunch of chickens
here and up and down there,
00:11:56.83\00:12:00.93
raise up, and raise
up, and raise up, and up.
00:12:00.96\00:12:08.59
We're gonna go five
more times, and up, and up,
00:12:09.16\00:12:14.75
to more, and up, and up.
Back into the sides again,
00:12:15.20\00:12:20.52
let's do the rotation.
We're doing both external
00:12:20.55\00:12:24.56
and internal
rotation as we do this.
00:12:24.59\00:12:26.88
As you get stronger,
you can use like dumbbells
00:12:28.19\00:12:31.60
while you do this
movement. You can also do this
00:12:31.63\00:12:34.44
movement, while
you're lying on your side.
00:12:34.47\00:12:36.43
Let's go ten more
times, and 2, and 3,
00:12:41.48\00:12:47.19
keep your elbows in
snug, and 5, and 6, and 7, 8,
00:12:47.22\00:12:57.02
two more time, push it
out, last one push bring the
00:12:57.05\00:13:02.64
elbows up. Now, this time
we're gonna do a little bit
00:13:02.67\00:13:05.56
more difficult, we're gonna
come up and down like this.
00:13:05.59\00:13:08.17
This one you might not be
able to do and if you can't
00:13:08.20\00:13:13.69
do the motion, you can
still just hold your arms out in
00:13:13.72\00:13:17.63
a static position and
that still gives benefit as you
00:13:17.66\00:13:20.64
still training
the shoulder area.
00:13:20.67\00:13:22.44
Alright, we're
gonna do four more there,
00:13:25.83\00:13:27.94
and one more time.
Now, hold with there
00:13:31.87\00:13:35.35
and now from here
we're gonna go down.
00:13:35.38\00:13:37.90
This will be a
little bit more difficult,
00:13:37.93\00:13:39.70
still down and up, and
down, and up, and down,
00:13:40.45\00:13:46.44
and up, and down,
and up, and down, and up.
00:13:46.47\00:13:52.65
Now, let's go all the
way up, and all the way down,
00:13:52.68\00:13:56.63
very good, and down,
and up, and down, and up.
00:13:57.54\00:14:04.22
Our rotator cuff
there gonna be well exercise
00:14:04.25\00:14:07.22
after this one is done.
And let's go five more time,
00:14:07.25\00:14:14.37
there is one, and 2, and
3, two more times, and 4,
00:14:14.40\00:14:21.79
last one, and 5,
very good alright.
00:14:21.82\00:14:25.96
Let's shrug the
shoulders up, hold it up there,
00:14:25.99\00:14:29.92
and let it down, and
way up, and let it down,
00:14:29.95\00:14:35.46
and up, and
down, and up, and down.
00:14:35.49\00:14:42.32
Way up, try and lift
shoulders up towards the ears,
00:14:42.35\00:14:45.94
way up, and then go
way down, try and stretch,
00:14:45.97\00:14:49.27
and up, and way down,
and up, and way down and up,
00:14:49.30\00:14:56.20
let's go ten more times
lift the shoulders, press them
00:14:57.09\00:15:00.20
down, lift the shoulders
press them down, and up,
00:15:00.23\00:15:04.26
try and contract
the trapezius muscles,
00:15:04.29\00:15:06.80
which are up there along
in the neck area, and up,
00:15:06.83\00:15:11.56
five more times, and up,
there is 1, and up, and 2,
00:15:11.59\00:15:17.70
and up, and 3, and up,
and 4, one more time, up,
00:15:17.73\00:15:23.87
and 5, very good. Alright,
stretch your shoulders out,
00:15:24.36\00:15:28.16
bring an arm across,
put your hands in behind,
00:15:28.19\00:15:31.97
give it a good steady
pull, do not over stretch it.
00:15:32.92\00:15:36.59
There is no benefit for
taking the muscles beyond
00:15:37.48\00:15:40.57
the range of motion,
if you're trying to hyper
00:15:40.60\00:15:43.21
extended joint. The
only thing you're gonna
00:15:43.24\00:15:45.35
accomplish, is
making that joint weaker.
00:15:45.38\00:15:47.63
And that's not gonna
be advantages for you,
00:15:47.66\00:15:49.31
especially if
you're battling arthritis.
00:15:49.34\00:15:52.06
Alright, let's go the
other side now, pull it across,
00:15:53.34\00:15:56.08
okay straight that
arm there are you go.
00:15:59.37\00:16:01.19
And you should feel the
stretch right in through
00:16:01.22\00:16:03.27
there, yeah, very
good. It feels good right,
00:16:03.30\00:16:07.65
okay we're
having fun. Yeah, yeah,
00:16:08.37\00:16:10.00
okay that's what
we're needed to hear,
00:16:10.03\00:16:11.86
alright go ahead and stop.
00:16:11.89\00:16:13.84
Now we're gonna
do some biceps work,
00:16:14.60\00:16:16.38
arthritis can often
times set into the elbow areas
00:16:16.41\00:16:19.52
and this will be
beneficial for you.
00:16:19.55\00:16:21.50
If you have that problem,
because again the muscles
00:16:21.53\00:16:24.29
will gives the joint strength
in the case of the elbow,
00:16:24.32\00:16:26.82
this gonna be the
biceps and the triceps.
00:16:26.85\00:16:29.19
There are gonna determine,
how strong your elbows
00:16:29.22\00:16:31.44
going to be. So, let's reach
out and let's just crawl up
00:16:31.47\00:16:35.15
and back out, nice and
slow, controlled and flex
00:16:35.18\00:16:40.63
the arms way down
and reach way out.
00:16:40.66\00:16:43.69
And flex, and out, and
you can use dumbbells even
00:16:43.72\00:16:47.98
in this position. If you
have to stabilize holding them
00:16:48.01\00:16:50.61
out, and reach out, flex
down, reach out, and flex,
00:16:50.64\00:16:56.66
and reach, and flex, and
reach, and flex, and reach,
00:16:56.69\00:17:02.97
keep the little finger
up and biceps function is to
00:17:03.00\00:17:07.63
curl and to
superannuate the wrist,
00:17:07.66\00:17:10.08
which is turning the wrist out.
00:17:10.11\00:17:11.72
Okay and let's do five
more reputations there,
00:17:17.19\00:17:20.03
and there is two, and
3, and 4, one more time,
00:17:21.81\00:17:28.67
and 5, very good.
Rest for a moment,
00:17:30.12\00:17:33.68
now we're gonna do
this similar action,
00:17:34.44\00:17:36.03
but this time we're
gonna in the triceps,
00:17:36.06\00:17:37.97
instead of flexing up.
And we're gonna push up,
00:17:38.00\00:17:41.11
so let's get the same
position, feet the apart,
00:17:41.14\00:17:43.72
bend the knees
slightly bring the elbows up,
00:17:43.75\00:17:46.13
keep the chest up,
the Xiphoid process of the
00:17:46.16\00:17:48.91
sternum needs to be
up as high as possible.
00:17:48.94\00:17:51.28
And now we're pushing
out, and drawing back,
00:17:51.31\00:17:54.13
push out, and
back, push out, and back,
00:17:54.16\00:17:59.32
each time you go out
flex the back your arms.
00:17:59.35\00:18:02.39
Flex them, and flex,
give yourself some resistance
00:18:02.42\00:18:07.01
as you go out by
focusing on contracting
00:18:07.04\00:18:09.53
the muscle to the
whole range of motion.
00:18:09.56\00:18:11.71
If you do that you're
get a good training effect,
00:18:12.03\00:18:14.35
if you just go
through the motion not much as
00:18:14.38\00:18:17.03
gonna happen. And push
out, and back, push it out,
00:18:17.06\00:18:21.85
and back, push
out, and back, push out.
00:18:21.88\00:18:26.77
We're gonna do ten
more, keep your forearm,
00:18:26.80\00:18:29.63
and back, push it out,
and back, way out, and back.
00:18:29.66\00:18:36.33
There is four, and
5, press out, press out,
00:18:36.36\00:18:44.44
there is 7, and here is
8, two more time, there is 9,
00:18:44.47\00:18:50.29
last reputation
and 10, very good.
00:18:50.32\00:18:54.28
Shake the arms out,
now we're gonna switch over
00:18:54.31\00:18:58.29
and do some stuff
for our lower body.
00:18:58.32\00:19:00.57
We're gonna
start by stepping out,
00:19:01.15\00:19:03.07
now you might have
arthritis in your knees.
00:19:03.10\00:19:06.42
So, you got might be
careful with this one,
00:19:06.45\00:19:08.27
we're gonna come
out as much as you can.
00:19:08.30\00:19:10.75
So, you stretch
inside of the thigh;
00:19:10.78\00:19:13.19
keep the tension on the
leg that you're bending.
00:19:13.22\00:19:16.35
And let's just hold that,
hold it, hold it, hold it.
00:19:17.15\00:19:23.59
Now shift the
other side, and hold,
00:19:23.62\00:19:28.62
and hold we're not
going down too far,
00:19:29.65\00:19:32.01
which you might
find especially you have
00:19:32.04\00:19:33.83
osteoarthritis as
you going to an position
00:19:33.86\00:19:36.69
where are you hold. You
might feel some grinding
00:19:36.72\00:19:40.25
and it's like
things rubbing together,
00:19:40.28\00:19:42.87
well in the reality
that's what happening,
00:19:42.90\00:19:44.79
the bones over against bone.
Let's switch the other way,
00:19:44.82\00:19:46.97
but won't go too
deep but you feeling that
00:19:47.00\00:19:49.02
phenomena to happened.
You might wanna stop this
00:19:49.05\00:19:51.78
particular movement or
doesn't hold then go back in
00:19:51.81\00:19:55.04
forth. Because the often
times we find if you keep
00:19:55.07\00:19:57.43
the motion going, you won't
get grinding noise in their.
00:19:57.46\00:20:00.78
Okay and switch I will
tell you, I've seen situations
00:20:02.55\00:20:07.28
were people have
been align to have a joint
00:20:07.31\00:20:09.78
replacement surgery.
Because of the arthritic
00:20:09.81\00:20:12.70
condition and if
they kept exercising,
00:20:12.73\00:20:14.93
they've found that
they been able to avoid
00:20:14.96\00:20:17.13
having the replacement
and I know most people
00:20:17.16\00:20:19.53
don't wanna go through
that unless they have to.
00:20:19.56\00:20:21.80
Of course some
people are just experiencing
00:20:21.83\00:20:23.79
so much discomfort
able they really have no
00:20:23.82\00:20:25.29
choice. And go back
the other way again,
00:20:25.32\00:20:27.76
keep the thigh tight,
feel the stretch on the inside,
00:20:31.12\00:20:34.29
and now let's go
back the other way again.
00:20:34.32\00:20:36.47
And hold that, hold
it, hold it, alright good.
00:20:36.96\00:20:44.83
Okay, we're
gonna do some squats,
00:20:45.67\00:20:48.37
but we're gonna do them
in some of there modified
00:20:48.40\00:20:50.73
position. Because
they're not gonna go down very
00:20:50.76\00:20:52.95
deep, so we're not gonna
go down real deep either.
00:20:52.98\00:20:55.32
To how make you, I'm
feeling bad like that.
00:20:55.59\00:20:57.24
Oh! I can't keep up,
so important that we do,
00:20:57.27\00:20:59.68
various types of
programs in Body and Spirit.
00:20:59.71\00:21:02.11
Some are the
programs we're designed for
00:21:02.14\00:21:03.70
very high intensity;
some are designed to be much
00:21:03.73\00:21:06.58
lighter. And we're
try and do programs,
00:21:06.61\00:21:09.27
that are gonna fit as
broad of audience as we pass
00:21:09.30\00:21:11.25
we can. So, one show
might be real easy for you,
00:21:11.28\00:21:13.95
another one
might be very difficult
00:21:13.98\00:21:15.34
and one might be just
right. So, we've try and meet
00:21:15.37\00:21:17.81
the knees as many as
possible and usually we do
00:21:17.84\00:21:20.32
squats, we're try and
go down to our upper thigh
00:21:20.35\00:21:23.51
as parallel with the
ground. We're not gonna do
00:21:23.54\00:21:25.49
that this time,
we're just gonna go down to
00:21:25.52\00:21:27.15
about a 45 degree
angle. And we're gonna across
00:21:27.18\00:21:29.53
the arms, keep the chest up,
00:21:29.56\00:21:31.42
and we're gonna squat
down, push the hips back.
00:21:31.45\00:21:34.42
And then comeback up
we're not gonna pause
00:21:34.45\00:21:37.37
down there at all.
We just gonna come down
00:21:37.40\00:21:39.38
to the position and
comeback up, we do it
00:21:39.41\00:21:41.57
controlled. Try and
focus on gluteus maximus
00:21:41.60\00:21:46.18
muscles, and on your quadriceps,
00:21:46.21\00:21:49.13
do not let your
knees go past your feet.
00:21:49.16\00:21:52.07
Because if you do, you
will create strain on the knees,
00:21:52.10\00:21:55.49
we will push the
gluteus maximus back, come up.
00:21:55.52\00:21:59.29
Keep the chest up,
keep the back straight,
00:21:59.32\00:22:02.06
and focus on your
legs, and your hips,
00:22:03.03\00:22:05.95
do and do pushing, make
sure you're keep breathing
00:22:05.98\00:22:10.41
while you do it.
Preferably in through the nose,
00:22:10.44\00:22:13.30
out through the mouth,
the more you breathe out.
00:22:13.33\00:22:15.60
The bigger breathe
you're gonna take back in,
00:22:16.31\00:22:18.58
the body will
just naturally do that.
00:22:18.61\00:22:20.72
Since we're not going very deep,
00:22:22.02\00:22:23.79
we're gonna put lot
of reputations to work,
00:22:24.46\00:22:26.44
if you need to have
something behind you,
00:22:28.28\00:22:30.63
like a chair or a
stool. That's a good thing
00:22:30.66\00:22:33.98
to have especially if
you feel like you might give
00:22:34.01\00:22:36.29
out and you're
gonna collapse down,
00:22:36.32\00:22:37.95
better to have you
land in the chair or stool.
00:22:39.06\00:22:41.29
Then all the way
down to the floor,
00:22:41.32\00:22:43.60
alright keep going
I'm gonna check form,
00:22:46.51\00:22:48.84
right push your
hips back more Luther,
00:22:50.15\00:22:52.21
there are you
go stick them back,
00:22:52.24\00:22:54.08
stick them back first movement
00:22:54.11\00:22:55.81
as the hips are going
back. There are you go bend over
00:22:55.84\00:22:58.91
the waist just little bit
more, bend over the waist,
00:22:58.94\00:23:02.74
don't be afraid to
bend, bend this way,
00:23:02.77\00:23:05.55
bend your toes little
this way, there you go.
00:23:05.58\00:23:08.41
Bend forward, there
your go, push your hips back,
00:23:08.44\00:23:13.92
bend forward a little
bit more, that's the way,
00:23:14.91\00:23:18.66
much better, push the hips back.
00:23:21.94\00:23:23.79
Okay, let see how Kye
is doing, okay little bit
00:23:25.10\00:23:28.43
more back with the
hips, there you go.
00:23:28.46\00:23:31.92
And don't be afraid to
bend a little bit at the waist,
00:23:31.95\00:23:34.29
we not looking necessarily
to look straight up and
00:23:34.32\00:23:37.04
down. That's sound
what's I mean by keeping the
00:23:37.07\00:23:38.93
back straight, keeping
the back straight means,
00:23:38.96\00:23:41.57
that you're in the position
where you're back straight.
00:23:41.60\00:23:44.13
You should round like
that, you round with there,
00:23:44.16\00:23:46.55
that's we can getting
trouble. Okay, push the hips
00:23:46.58\00:23:49.41
back, push the hips
back, and push them back.
00:23:49.44\00:23:55.14
Okay, keep going
let's go ten more times,
00:23:56.73\00:24:02.32
there is one, and 2,
push the hips back, 3, and 4,
00:24:03.23\00:24:12.79
and 5, five more
times almost done.
00:24:14.14\00:24:16.86
And down to your last
three, okay now we're gonna
00:24:21.51\00:24:29.78
stretch the muscles
out, put your hands on my
00:24:29.81\00:24:32.48
shoulder. You get
hold of your ankle,
00:24:32.51\00:24:35.48
if you can. For those
at home, you might just get
00:24:35.51\00:24:38.34
a hold of your pant leg,
if that's all the more you can
00:24:38.37\00:24:40.50
get to at first if you
have inflation on your joint.
00:24:40.53\00:24:44.43
You're not gonna have a
lot of range of motion there
00:24:44.46\00:24:46.90
and that's all I just
keep working with it until you
00:24:46.93\00:24:49.56
find yourself getting
better at stretching down.
00:24:49.59\00:24:52.85
Both these guys,
fortunately for them
00:24:52.88\00:24:56.42
do not have arthritis
and so they're not having any
00:24:56.45\00:24:59.75
trouble reaching it. But
let me just tell you guys
00:24:59.78\00:25:03.88
many people at
home, who are have it.
00:25:03.91\00:25:05.54
They didn't have it one
time either okay, put your
00:25:05.57\00:25:08.12
foot down.
Switch the other sides,
00:25:08.15\00:25:10.08
many football players
who have played especially
00:25:13.11\00:25:15.65
professional for
international football,
00:25:15.68\00:25:17.95
they've taken so much
pounding that after their
00:25:17.98\00:25:20.00
careers done. Some of
them have little trouble
00:25:20.03\00:25:22.56
walking around,
because they bank themselves
00:25:22.59\00:25:24.43
self so much in
arthritis travel into you.
00:25:24.46\00:25:27.31
This joint or that
joint or in the neck,
00:25:27.34\00:25:28.97
in their shoulders, and
that's become difficult.
00:25:29.00\00:25:31.07
Okay, go and relax,
alright now we're gonna
00:25:32.42\00:25:36.68
stretch hamstring,
where we're gonna do that,
00:25:36.71\00:25:38.74
as just step out. We're
gonna lean forward into it,
00:25:38.77\00:25:42.28
keep the chest
up, the toe was up,
00:25:43.18\00:25:46.57
the heel is in the
ground. The back of your leg is
00:25:46.60\00:25:49.19
being stretched, do
you feeling that Luther,
00:25:49.22\00:25:55.38
yeah. Alright, that's
good, let's switch now,
00:25:55.41\00:25:59.45
put the other foot
out up on the heel.
00:25:59.99\00:26:02.23
Bend the back leg,
lean forward into it,
00:26:02.26\00:26:04.83
keep the chest up,
alright, very good.
00:26:04.86\00:26:13.83
Alright, fellows
we're all done thanks a lot.
00:26:13.86\00:26:16.67
Probably the most
devastating arthritis is
00:26:16.70\00:26:21.70
the rheumatoid arthritis.
It's found by an antibody
00:26:21.73\00:26:25.08
and antigen and
a complete protein,
00:26:25.11\00:26:27.61
which forms a immune
complex and the body is
00:26:27.64\00:26:30.01
fighting against it.
So, when you have bad diet
00:26:30.04\00:26:33.17
and weak in your immune system,
00:26:33.20\00:26:34.68
this is gonna be even
worse. You want you get your
00:26:34.71\00:26:36.68
immune system stronger,
you will definitely help to
00:26:36.71\00:26:39.29
eliminate some of the
effects so the rheumatoid
00:26:39.32\00:26:41.95
arthritis. Gout we
just have to knock down
00:26:41.98\00:26:44.74
the amount of protein,
so we're not forming those
00:26:44.77\00:26:46.92
uric acid crystals.
Drink a lot of water and get a
00:26:46.95\00:26:49.50
lot of exercise,
so the circulation
00:26:49.53\00:26:51.65
is working in high efficiency.
For the osteoarthritis
00:26:51.68\00:26:54.82
that's not cause by any antigen
00:26:54.85\00:26:56.52
or type of crystal. It
just cause from old wear
00:26:56.55\00:27:01.30
tear or an injury
bone on bone pain.
00:27:01.33\00:27:04.41
And so when you eat
properly you will be
00:27:04.44\00:27:06.70
amazed it how
much you can reduce the
00:27:06.73\00:27:08.90
inflammation with the
good diet and lots of exercise.
00:27:08.93\00:27:12.46
If you have bad
nutrition, then the
00:27:12.49\00:27:14.57
inflammatory response
is gonna be much higher.
00:27:14.60\00:27:17.05
But whatever you do
you wanna do it for the
00:27:17.08\00:27:19.10
right reason and that
as to glorify your God
00:27:19.13\00:27:21.44
with your body it
doesn't want you to be in pain.
00:27:21.47\00:27:23.86
In fact in the Bible
in 3 John verse 2 it says:
00:27:23.89\00:27:27.49
I work that
should all be in health,
00:27:27.52\00:27:29.38
so God wants us to
have healthy bodies.
00:27:29.41\00:27:31.17
He wants us to enjoy
our life and as hard do
00:27:31.20\00:27:33.50
when we have
arthritis. Whenever you doing
00:27:33.53\00:27:35.75
anything will that
be exercise to prevent
00:27:35.78\00:27:37.83
or rehabilitate. You
wanna do it all for the right
00:27:37.86\00:27:40.99
reasons, Philippians
4:13 says: I can do all things
00:27:41.02\00:27:44.51
through Christ,
which strengthens me.
00:27:44.54\00:27:46.44
God bless you
thanks for joining us,
00:27:46.47\00:27:48.63
we're look forward to see you
00:27:48.66\00:27:49.74
next time on Body and Spirit.
00:27:49.77\00:27:51.99