Many people are
limited in their activities
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because they have
pain in their knees.
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So much pain, they don't
even want to try and exercise.
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But there are things you can
do to help yourself get better.
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Stay tune and find out
next on Body and Spirit.
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I am Dick Nunez,
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co-owner at Fit-In-15
personal training systems.
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Welcome to Body and Spirit.
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During my career, I have
experienced lots of injuries,
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probably the most traumatic
one when I was 38 years old,
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I went up and
dunk the basketball
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for the last time.
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And when I landed,
somebody had cut me under
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and I landed very
awkwardly with my right knee
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going out to the side.
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And so I thought to
myself, I'm in a lot of trouble.
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But yet I was able to
get up and I walked it off,
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and even though it hurt, I
continue just to walk it off
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until finally
start getting better
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to a point where I was able
to resume playing basketball,
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racquetball,
squash, lifting weights
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whatever I really wanted to do.
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Years later,
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while I was at the Black Hills
Health and Education Center,
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one of our doctors
was as orthopedic surgeon.
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I had him check my
knee and he asked me,
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do you ever severely
traumatize your right knee?
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And I said, well, if having
your lower leg sticking out
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at the 90 degree
angle, counts in, yes.
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And he goes,
"You tore your ACL."
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And I said,
"Well, if I tore my ACL
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why can I still walk?"
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And he said, "Because of
the muscles in your legs."
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Over the years, I never
have had my knee worked on,
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maybe I should've but I didn't.
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But I lived a fairly normal life
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because of the
strength I have in my legs,
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and even though
people may have gone through
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some type of
trauma on their knees,
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lot of times
they can reverse that
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by simply getting into
a good exercise program.
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And so we're gonna
talk about the knees,
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while we do our
workout program today.
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And I believe
we're ready to start
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and helping me out
today will be Mark.
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And Mark actually has a
little bit of a sore knee,
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so that's gonna
work really well for us.
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And so I'm gonna
sit down and join you.
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We're gonna start
going through a workout.
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Now, even though
we're gonna be focusing
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on working on the knee,
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we're also gonna be
working the entire body.
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So we got to do
something for your chest,
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so you weren't
prepared for that?
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That's okay, 'cause
we're still gonna do it.
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Okay, but we gonna
start generally by warming up,
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and so we're gonna
just let your arms drop,
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can just relax and
then just bring him up
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and then bring him back down,
very simple, and up and down,
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and just relax and
up, stretch your back
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and bring him back
down, and back up, reach back,
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then come back down, and
one more time up and down.
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So okay so far? Okay.
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What we're gonna do now
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is we're gonna
squeeze your hands together.
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Get your elbows up
little higher, okay.
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Now you want to push
your hands strong together,
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as just somebody is trying
to pull them apart like that.
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Okay, when you squeeze
your hands tightly like that,
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you should start
to feel in your chest.
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Okay, now what we wanna do is,
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we wanna put
some motion to that,
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so we're gonna come out
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and keep squeezing
your hands together
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as if again somebody is gonna
try and pull your hands apart.
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Okay, then you drop back
in, and then you go back out,
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squeezing it
firmly the whole time.
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Okay, bring it back
in and then go back out.
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Okay, keep squeezing tightly,
we're gonna do it again.
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And we're gonna go out,
squeeze as hard as you can,
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squeeze it.
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See even grunting, that's good.
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Okay, now back
in, again back out.
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And hold it tight.
Okay, let's go and relax.
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Now any time we work a muscle,
we also want to stretch it out,
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because fitness is composed
of strength, flexibility
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and cardiovascular conditioning.
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So, since we
just worked a muscle,
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let's stretch it out,
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so let just put our
hands back behind your head
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and then just stretch back.
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Okay, and you hold
the stretch for about,
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for about 10 seconds.
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And then just
relax. Okay, no problem?
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Everything about
exercise what we wanna do
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is we want to try and
work all aspects of the body,
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so we just did our chest area,
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so now we wanna do
something for our back.
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And when you do back exercise,
obviously it's lot easier
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if you have some
weight equipment to utilize,
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well, we don't have that,
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so we're gonna
make do what we do have.
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One of the things
about Body and Spirit,
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it's the program that
anybody can do anywhere,
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even if you're
just sitting in a chair
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like we're doing right now.
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Good, okay.
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So we're gonna reach up,
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like about 45
degree angle like that,
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then you gonna act like
you're grabbing a hold of a bar.
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Okay, so we're gonna be doing
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is simulating a
pull down exercise
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by pulling down and
pulling our elbows back
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as far as we can into the chair,
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contracting the
muscles of our upper back
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and then you
gonna reach back up.
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Okay, then you
gonna come back down,
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we're pulling our body down,
and we're holding our chest up
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and we're squeezing our back,
and then we're back up again.
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Okay, let's go
again, down squeeze it back,
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chest is up, and back out.
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Anytime you exercise,
you want your chest up,
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there's little process in
the bottom of your sternum
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called the xiphoid process,
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and if it's up as
high as it can be,
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you're in a proper biomechanical
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positioned exercise.
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Good job. Okay,
squeeze back down.
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And back up, and
squeeze back down,
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push the elbows into the chair,
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so you can feel the muscles
of your upper back contracting.
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You have those muscle or
the bones in your upper back
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on the scapula.
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Otherwise known as
the shoulder blades,
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and there are 16
different muscles
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attaching on each
side of your scapula.
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So we want to keep those
muscles in good working order,
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and that keeps your
shoulders working nicely
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and it makes you feel
good, and helps your posture.
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And as people get older,
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their postures
tends to go south--
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along with gravity.
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Okay, hold that
tight, and reach back up
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and then back down again.
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You feeling that? Yes.
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Okay, good.
Feels good, doesn't it?
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Yes. Good.
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Okay, now we want
to stretch that muscle,
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so we're gonna bring our
arm up over head like this.
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Grab it with your other
hand and pull your elbow across.
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And I'm gonna go and get up
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and make sure
we're getting okay.
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You want to probably
bring it on the other side
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of your head there,
bring your head forth.
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There you go.
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And you want to stretch,
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you want to feel
stretching right through here.
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All right. Yeah.
Okay, feel that okay?
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Okay, now let's go
into the other side, okay.
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Right, you don't
want it overstretched,
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you don't want to
try and do it so hard
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that it's gonna create
some injury back in this area.
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You just want to
get nice gentle stretch.
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Stretching is not
supposed to be something
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where you're looking to see
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how much pain you can withstand,
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you're just simply trying
to stretch the muscle area.
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Okay, going to relax. Okay.
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Now, next area we're gonna work
is gonna be the shoulder area.
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So we're gonna get our arms
like this about 90 degree bend.
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Okay, bring it back,
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your elbows back
just a little bit more.
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Okay, then we're just
gonna simulate by raising up,
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holding that and
then coming back down.
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And this is just
stimulating a lot of raise.
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And if you have
some problems with this
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as you're doing it at home,
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you don't have
to go all the way up
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if it hurts too much.
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You can simply go part
way up, and then back down.
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So you can
always modify something,
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so you are not causing
yourself too much discomfort.
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Okay, now once we
come up here to the top,
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we're trying to
contract our deltoid muscles
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or it's rear shoulders.
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Okay, and we can give
it a little more intensity
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by just going down part
way and then back up again.
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And partway and back up.
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Down part way, back up again.
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Okay, now we're
gonna all the way down,
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we're gonna do little back up.
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We're gonna go part way
down, back up, partway down,
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back up, hold it
there, hold it there.
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It's kind of like
Simons says, you do what I say.
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Get it back down,
getting back up, hold it tight,
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let's come down just
partway, back up, down partway,
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back up, tighten your shoulders.
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Okay, now let it
down. Okay and back up.
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You starting to
feel in your shoulders?
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Oh, yeah.
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Okay, back down,
up, back down, up,
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back down and we
gonna go up and hold it.
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Sometimes the main
people do Body and Spirit
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are the women of the family,
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and the men will look at it
and go, oh, that looks easy.
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Yeah. And then
she'll say "try it".
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So you try it?
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Then all suddenly
they discover something,
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it isn't quite
easy as they thought.
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No.
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Like holding your
arms in this position,
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it can get little
bit uncomfortable.
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Yes, for how long?
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Well, I haven't
decided yet. Okay.
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We're gonna hold it
just a little bit longer.
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Okay.
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Let's see, We'll go,
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let's see if you
can do 30 more seconds.
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How's that?
Okay, that sounds good.
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Okay, try and
get your left arm up
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just a little bit, there you go.
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Okay. There you go.
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And try and sit
up nice and straight.
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There you go.
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Remember we want
that xiphoid process up.
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Now, the nice
thing about this, Mark,
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is when you put our
arms down, it feels good.
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That's right.
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Okay, so we're down to
about 12 seconds to go.
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And we will put those arms down,
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and we'll be able
to relax that area.
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And we're almost done.
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Okay, and gently
just bring him back down.
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Didn't that feel good? Yeah.
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Okay.
00:10:11.11\00:10:12.44
Now we gonna try and do
something for our biceps,
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while we're
sitting on the chair here.
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So we're gonna bring our
arms down to our side like this,
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and you want to make
sure you have your palms up.
00:10:20.25\00:10:22.42
A biceps function
is to curl your arm
00:10:22.45\00:10:25.12
and to supinate your wrist,
which means turned it out.
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Lot of times people tying
to do their curling exercises
00:10:27.69\00:10:30.66
like this,
00:10:30.69\00:10:32.03
which work another muscle
called the brachioradialis
00:10:32.06\00:10:33.90
which is another strong muscle
00:10:33.93\00:10:35.56
but they are not
really gaining their biceps
00:10:35.60\00:10:36.93
as much if we want.
00:10:36.97\00:10:38.30
So we're gonna
keep our palms up,
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and we're just gonna
curl our arms up like this
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and contract your muscles
hard, okay then back down,
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and contract back up,
again back down slowly.
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We've to keep doing that motion.
00:10:52.48\00:10:56.62
When I was in my early 20s,
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I was involved with bodybuilding
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and during bodybuilding
when you are preparing people
00:10:59.85\00:11:02.62
and you are
doing the competitions,
00:11:02.66\00:11:04.99
you find
yourself getting fatigue
00:11:05.03\00:11:06.80
just by doing the poses,
00:11:06.83\00:11:08.66
which gave me the idea
00:11:08.70\00:11:10.03
of doing things like
this for Body and Spirit.
00:11:10.07\00:11:11.80
Yeah, go little slower.
00:11:11.83\00:11:13.17
When you come up,
00:11:13.20\00:11:14.54
you want to feel
that contraction,
00:11:14.57\00:11:15.90
you want to try and
contract every fiber in your arm
00:11:15.94\00:11:18.71
and then stretch a way back out.
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And I realize that
you would get pretty tired
00:11:21.91\00:11:24.08
by just doing
contracting the muscle.
00:11:24.11\00:11:26.18
And so that's we're doing.
00:11:26.21\00:11:27.62
You're going out,
you're stretching it out,
00:11:27.65\00:11:29.78
contract, so as you
go down and come back up,
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you want to isolate the arm,
00:11:35.22\00:11:36.83
so if I isolate my left
arm every time I come up,
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I want to feel
the fibers working.
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There should be
no slack in that arm,
00:11:42.66\00:11:45.30
it should be
tight the whole time.
00:11:45.33\00:11:48.14
Okay, so you are curling up,
00:11:48.17\00:11:49.50
you are flexing
the muscle there.
00:11:49.54\00:11:51.24
The maximum contraction
00:11:51.27\00:11:52.61
and then you are taking it
all the way back out again.
00:11:52.64\00:11:56.31
Okay, and by doing that,
00:11:56.34\00:11:58.25
you can start
getting a training effect
00:11:58.28\00:12:00.18
even though we're
not lifting the weights.
00:12:00.22\00:12:02.55
Now, obviously if you have
some weights in your hands,
00:12:02.58\00:12:04.95
you gonna make it
little bit more difficult.
00:12:04.99\00:12:07.16
But even still,
you'll get some muscle toned,
00:12:07.19\00:12:10.86
you'll feel some improvement
00:12:10.89\00:12:12.86
just by doing
simple flexing the muscle.
00:12:12.89\00:12:15.56
Now we gonna just
flex it, we gonna hold it.
00:12:15.60\00:12:18.03
We will hold it
tight there, hold it tight,
00:12:18.07\00:12:20.84
keep the palms up, in fact try
00:12:20.87\00:12:22.57
and turn the thumbs out
a little bit if you can.
00:12:22.60\00:12:25.37
And flex the
muscles hard as you can.
00:12:25.41\00:12:27.94
It might be muscles you
haven't flexed in a while.
00:12:27.98\00:12:31.68
So you might surprise your wife,
00:12:31.71\00:12:33.05
next time you
show her the biceps,
00:12:33.08\00:12:34.42
she's gonna be impressed.
00:12:34.45\00:12:35.78
Okay, and back
down again. Okay, good.
00:12:35.82\00:12:38.49
Feel that? Yeah.
00:12:38.52\00:12:40.32
Okay, exercise is great
things for making us feel good
00:12:40.36\00:12:44.79
after you go through workout,
00:12:44.83\00:12:46.56
may not be people's
favorite thing to do
00:12:46.59\00:12:48.16
but after it's done they
go, "I feel so much better."
00:12:48.20\00:12:50.33
Praise the Lord.
00:12:50.37\00:12:51.70
That's right, and
that's how God made us,
00:12:51.73\00:12:53.13
God made us to do
things and when we do that,
00:12:53.17\00:12:55.50
we get a feeling of wellbeing.
00:12:55.54\00:12:56.87
We get a feeling,
00:12:56.91\00:12:58.24
get the endorphin
rush and so forth.
00:12:58.27\00:12:59.61
And so when you
look at the Bibles,
00:12:59.64\00:13:00.98
it's very clear
that we're supposed to do
00:13:01.01\00:13:03.88
or understand how
take care of our body
00:13:03.91\00:13:05.25
and Paul makes it very clear.
00:13:05.28\00:13:06.61
In fact one of my
favorite scriptures is
00:13:06.65\00:13:08.12
"I beat my body
and make it my slave,
00:13:08.15\00:13:10.12
thereafter I preach on others,
I myself should be a castaway."
00:13:10.15\00:13:13.02
And that's 1 Corinthians 9:27
00:13:13.05\00:13:14.82
where Paul is encouraging
us to fight that good fight.
00:13:14.86\00:13:18.03
Okay, now we're gonna
go the other direction.
00:13:18.06\00:13:20.53
We're gonna take
our hands like this
00:13:20.56\00:13:22.70
and bring him up
as much as you can,
00:13:22.73\00:13:25.10
and slowly
we're gonna press down
00:13:25.13\00:13:26.97
and now what
we're gonna be doing
00:13:27.00\00:13:28.40
is we're
contracting the triceps,
00:13:28.44\00:13:31.24
which again is
the opposite biceps.
00:13:31.27\00:13:32.67
Everything is got be in balance.
00:13:32.71\00:13:34.91
Okay, now when you do this,
00:13:34.94\00:13:36.28
when you want to go
down as far as you can,
00:13:36.31\00:13:38.65
far as you can,
contract the triceps,
00:13:38.68\00:13:41.28
back up, down slowly,
00:13:41.32\00:13:44.52
contract, back
up, and down slowly,
00:13:44.55\00:13:49.89
and contract and
up, and back down,
00:13:49.92\00:13:54.86
go down as far as you
can, flex the triceps,
00:13:54.90\00:13:57.60
flex the back of the
arms, so there you go.
00:13:57.63\00:13:59.60
Back up and now
we're stretching the muscle
00:13:59.63\00:14:01.87
and now we're
starting to contract it.
00:14:01.90\00:14:04.47
Use just a
little bit of the time,
00:14:04.51\00:14:06.94
act like you've
got hold of something
00:14:06.98\00:14:08.51
and you're going down,
00:14:08.54\00:14:09.88
and you're flexing
those triceps at the bottom.
00:14:09.91\00:14:12.48
Triceps are the muscles
on the back of your arms.
00:14:12.51\00:14:15.35
Biceps are in front.
00:14:15.38\00:14:17.05
That's the two headed muscle,
00:14:17.09\00:14:18.42
triceps are three headed muscle,
00:14:18.45\00:14:19.79
thus they got their name.
00:14:19.82\00:14:21.22
Okay, all the way back
up, down slowly, contract,
00:14:21.26\00:14:25.16
contract, contract.
00:14:25.19\00:14:26.66
Okay, remember
Simons says. Okay.
00:14:26.70\00:14:29.86
Way down,
contract, hold that, back up.
00:14:29.90\00:14:33.74
Okay and down
contract, contract, okay.
00:14:33.77\00:14:39.27
And back down, way
down, hold that, good.
00:14:39.31\00:14:44.18
Okay, back up,
back down, push it down
00:14:44.21\00:14:47.12
and now we're gonna
hold it there at the bottom,
00:14:47.15\00:14:49.02
flex it is as hard as you can,
we'll flex it for 10 seconds.
00:14:49.05\00:14:53.19
Flex, flex,
00:14:53.22\00:14:55.19
six, five, four,
00:14:55.22\00:14:58.26
three, two, one, relax.
00:14:58.29\00:15:03.16
Okay, now we're gonna
stretch the area little bit,
00:15:03.20\00:15:05.40
we're gonna
stretch the shoulder,
00:15:05.43\00:15:07.10
bring you arm
across your body like that,
00:15:07.14\00:15:09.60
reach up with your other hand
00:15:09.64\00:15:11.71
and gently pull your
elbow towards your body
00:15:11.74\00:15:16.48
and hold that.
00:15:16.51\00:15:17.85
Okay, so it should
stretch in your shoulder.
00:15:21.98\00:15:25.72
Now relax, just
put the other arm out,
00:15:25.75\00:15:28.89
bring it across your body,
reach up with your other hand
00:15:28.92\00:15:32.43
and pull it towards you.
00:15:32.46\00:15:35.93
Gentle steady pull.
00:15:35.96\00:15:39.33
And this will help your
shoulder range of motion.
00:15:39.37\00:15:44.24
And let's hold it
for five more seconds.
00:15:44.27\00:15:48.08
Take a nice deep
breath and just relax.
00:15:48.11\00:15:52.28
Okay, good. All right.
00:15:52.31\00:15:55.45
So your upper
body feel better now?
00:15:55.48\00:15:57.49
Feels great. Feels great? Good.
00:15:57.52\00:15:59.52
Now we're gonna do is
we're gonna start going
00:15:59.55\00:16:00.89
after those knees,
00:16:00.92\00:16:02.26
because that's why
we're here to talk about.
00:16:02.29\00:16:03.66
So when we start
to have knee problems,
00:16:03.69\00:16:06.19
a lot of times because
people don't have a balance
00:16:06.23\00:16:09.83
of their quadricep muscles.
00:16:09.86\00:16:11.80
And the quadriceps, they
have, there's four of them,
00:16:11.83\00:16:14.44
that's why they
got the name quad.
00:16:14.47\00:16:16.30
But the vastus lateralis
and the vastus medialis
00:16:16.34\00:16:18.97
are the two muscles that
we're really dealing with here
00:16:19.01\00:16:21.14
and the vastus lateralis
is on the outside of the body,
00:16:21.18\00:16:23.68
the medialis on the inside,
and when you contract your leg,
00:16:23.71\00:16:28.35
if those
muscles aren't balanced,
00:16:28.38\00:16:30.55
then it's gonna be
pulling that kneecap
00:16:30.59\00:16:32.02
one side to another.
00:16:32.05\00:16:33.76
And if the kneecap is
not tracking properly,
00:16:33.79\00:16:36.42
it starts to lead to a condition
00:16:36.46\00:16:37.99
called chondromalacia,
00:16:38.03\00:16:40.03
which is basically a
roughness under the kneecap.
00:16:40.06\00:16:42.23
And by getting
those muscles trained
00:16:42.26\00:16:44.37
or pulling back in
the right direction,
00:16:44.40\00:16:45.87
we can start to have some,
a good training effect, now...
00:16:45.90\00:16:49.64
I have my problem when I
was climbing some steep stairs
00:16:49.67\00:16:53.44
and it sort of gave...
00:16:53.48\00:16:54.98
Okay--
00:16:55.01\00:16:56.34
Like wanting to
bend the wrong way--
00:16:56.38\00:16:58.31
Okay, okay.
00:16:58.35\00:16:59.68
So you've somewhat
hyperextended your knee.
00:16:59.71\00:17:01.05
Right. Okay.
00:17:01.08\00:17:02.42
Well, let's do some things
00:17:02.45\00:17:03.79
that might tighten
that up a little bit.
00:17:03.82\00:17:05.15
I want you to put
your leg out straight
00:17:05.19\00:17:06.52
and as you can do that,
00:17:06.55\00:17:07.89
you just gonna
raise it up and down.
00:17:07.92\00:17:09.26
We're gonna do that 10 times.
00:17:09.29\00:17:11.89
Keep it totally
straight, do it slowly
00:17:11.93\00:17:14.53
and what we gonna try
and do is you gonna kind of
00:17:14.56\00:17:16.13
contract the muscles of
your leg as you bring it up.
00:17:16.16\00:17:19.67
They gonna feel little bit
in the hip flexors as well,
00:17:19.70\00:17:21.67
but that's okay.
00:17:21.70\00:17:23.27
Just keep it straight.
00:17:23.30\00:17:24.64
You can always do,
also do this lying down.
00:17:24.67\00:17:27.11
Okay, now we're gonna do
00:17:27.14\00:17:28.48
is we're gonna bend
that knee just slightly.
00:17:28.51\00:17:31.18
We gonna keep it the
same bend the whole time
00:17:31.21\00:17:33.58
and we're gonna raise up again.
00:17:33.62\00:17:35.12
But we're not gonna
change the angle of our knee,
00:17:35.15\00:17:37.55
it's still the same.
00:17:37.59\00:17:39.69
And we'll do that 10 times.
00:17:39.72\00:17:43.09
And this will start working
00:17:43.12\00:17:44.46
on the connective
tissue of that area.
00:17:44.49\00:17:46.53
In fact if somebody
isn't going to have a surgery,
00:17:46.56\00:17:49.33
they be better
off, okay, go and relax.
00:17:49.36\00:17:52.03
Bend a little bit
more. Okay, and let's go.
00:17:52.07\00:17:55.80
If somebody's
gonna have a surgery,
00:17:55.84\00:17:57.54
they are still better
off to do some like this,
00:17:57.57\00:17:59.61
'cause any doctor will tell you
00:17:59.64\00:18:01.48
that the stronger the muscles
are going into the surgery,
00:18:01.51\00:18:04.11
the faster the recovery is.
00:18:04.15\00:18:06.51
That's good.
Feeling that on your leg?
00:18:06.55\00:18:07.88
Yeah, right here. Yeah.
00:18:07.92\00:18:12.22
Okay and relax. And
so simple too, right?
00:18:12.25\00:18:15.49
Right. Okay.
00:18:15.52\00:18:17.13
Now we gonna put
the other leg out,
00:18:17.16\00:18:18.49
we got to stay balanced,
so we're gonna bring it up.
00:18:18.53\00:18:22.83
Control, keep it slow.
00:18:22.86\00:18:25.83
You want to
contract the leg each time.
00:18:25.87\00:18:28.50
Focus on the quadriceps,
00:18:28.54\00:18:29.87
in fact lot of
times I tell people,
00:18:29.90\00:18:31.71
just to put your hands there
00:18:31.74\00:18:33.68
and you can feel
those muscles working.
00:18:33.71\00:18:35.34
Right.
00:18:35.38\00:18:38.48
Okay. Bend the knee slightly.
We gonna do ten of those.
00:18:38.51\00:18:41.98
Try and keep the
same bend the whole time,
00:18:48.26\00:18:50.19
it's very important.
00:18:50.23\00:18:51.86
Just act like that's locked
in, there's a hinge there.
00:18:51.89\00:18:54.53
Okay, and then
bend it little bit more.
00:18:57.83\00:19:01.47
Now we're going to do it again.
00:19:01.50\00:19:03.44
And for those at home,
00:19:03.47\00:19:04.81
if your leg
starts to burn too much,
00:19:04.84\00:19:06.17
you can rest for a moment.
00:19:06.21\00:19:07.74
And three more.
00:19:12.61\00:19:15.98
Good. Okay. That feel all right?
00:19:16.02\00:19:19.69
Great. Okay.
00:19:19.72\00:19:21.09
Now we're gonna do,
00:19:21.12\00:19:22.46
is we're gonna try and
work the other area of it,
00:19:22.49\00:19:24.79
in a similar way,
we're gonna do the hamstring.
00:19:24.83\00:19:27.63
You want to put your
heel on the ground like that,
00:19:27.66\00:19:29.76
I have to support little bit.
00:19:29.80\00:19:31.20
And what I want you to do
is try and push your heel down
00:19:31.23\00:19:33.80
as much as you can
00:19:33.84\00:19:35.17
and you should feel
it contracting back there
00:19:35.20\00:19:36.54
in the back of your leg now.
00:19:36.57\00:19:39.24
Okay, one of the
things it happens
00:19:39.27\00:19:40.64
when you do
hyperextension to knee,
00:19:40.68\00:19:43.85
the bursal sac back
there becomes inflamed
00:19:43.88\00:19:45.95
because of the fact
that you've hyperextended it
00:19:45.98\00:19:48.92
and it will cause
swelling back there
00:19:48.95\00:19:50.55
and pain back there.
00:19:50.59\00:19:51.92
And that's just the body's
way of saying don't move it.
00:19:51.95\00:19:54.26
Okay, but there comes a
point where we do want to try
00:19:54.29\00:19:55.89
and bring that motion back.
00:19:55.92\00:19:57.33
Okay. Now we're
gonna bend our foot.
00:19:57.36\00:19:59.33
Put your foot on the ground
00:19:59.36\00:20:00.73
and again you're acting like
you are trying to slide it back
00:20:00.76\00:20:03.93
and contracting
the muscle back there.
00:20:03.97\00:20:06.84
And that's God's way
of saying is take it easy,
00:20:06.87\00:20:08.90
don't, don't overdo it.
00:20:08.94\00:20:10.31
But there it does come a point
00:20:10.34\00:20:11.67
where we need to start
exercising in the area.
00:20:11.71\00:20:14.24
And by doing it
as simple as possible
00:20:14.28\00:20:16.18
we're much better off,
00:20:16.21\00:20:18.08
and by doing that you increase
circulation of the area,
00:20:18.11\00:20:21.02
take out byproducts.
00:20:21.05\00:20:23.79
And you start
making that muscle heal
00:20:23.82\00:20:25.39
or that joint here faster, okay.
00:20:25.42\00:20:27.66
Just gonna relax.
00:20:27.69\00:20:29.02
Okay, we gonna
switch the other side.
00:20:29.06\00:20:33.16
Okay, dig that heel in
and contract the hamstring.
00:20:33.19\00:20:37.03
What happens when
we get a frozen joint,
00:20:37.07\00:20:39.33
we're not getting
good circulation anymore.
00:20:39.37\00:20:41.67
Fresh oxygenated
blood is not coming in,
00:20:41.70\00:20:43.81
nutrients aren't coming in,
00:20:43.84\00:20:45.17
it's not getting its
rid of its waste byproducts
00:20:45.21\00:20:46.98
and so it's not
healing the way it supposed to.
00:20:47.01\00:20:49.91
That's why a lot
people go to a chiropractor
00:20:49.94\00:20:51.81
or a massage therapist
00:20:51.85\00:20:53.18
and also and they get a
adjustment or manipulation
00:20:53.21\00:20:55.58
and now that joint is
getting an exchange of fluid,
00:20:55.62\00:20:58.02
and then it can start to heal.
00:20:58.05\00:20:59.39
Okay.
00:20:59.42\00:21:00.76
Now let's put that
foot flat on the ground
00:21:00.79\00:21:02.16
and again we are pulling back.
00:21:02.19\00:21:05.03
Okay, and you are
feeling the hamstring
00:21:05.06\00:21:06.83
do the contracting there.
00:21:06.86\00:21:08.40
Right. Okay.
00:21:08.43\00:21:11.23
And we gonna hold
that for about 10 seconds.
00:21:11.27\00:21:16.67
Okay, and we are good.
00:21:16.71\00:21:18.91
Now, what we are gonna do
00:21:18.94\00:21:20.28
is we 're gonna sit
forward in our chair,
00:21:20.31\00:21:22.34
then we gonna bring our
heels back as much as we can.
00:21:22.38\00:21:27.62
Okay, and then you gonna
and put your hands on your,
00:21:27.65\00:21:30.35
on the front here, and we're
gonna just got to push way up
00:21:30.39\00:21:32.22
on our toes.
00:21:32.25\00:21:33.89
And then we're
gonna go way down.
00:21:33.92\00:21:35.96
Now this is
working in the lower leg,
00:21:35.99\00:21:38.96
but still the body is
designed to work in harmony.
00:21:38.99\00:21:44.03
That's how we are created,
and so when we work something,
00:21:44.07\00:21:46.60
we want everything strong.
00:21:46.63\00:21:48.34
So this is gonna
work on the lower legs,
00:21:48.37\00:21:50.51
the anterior tibialis,
00:21:50.54\00:21:51.87
the gastrocnemius
which is your calves.
00:21:51.91\00:21:54.04
And strengthening those up
00:21:54.08\00:21:56.41
will also give
you good stability,
00:21:56.44\00:21:58.88
so way up high
and then back down.
00:21:58.91\00:22:01.82
And when you go up,
00:22:01.85\00:22:03.18
you want to feel
those calf muscles contract
00:22:03.22\00:22:04.95
as much as possible,
00:22:04.99\00:22:06.45
then down and
stretch back way up high,
00:22:06.49\00:22:09.96
back down, way
up high back down,
00:22:09.99\00:22:14.36
as high as you can go,
way up on the toes, back down.
00:22:14.40\00:22:18.77
Way up on the toes and down.
00:22:18.80\00:22:22.30
Way up, down, way up--
00:22:22.34\00:22:25.77
Cannot touch your heels
when you come back down?
00:22:25.81\00:22:27.94
You should. I can't.
00:22:27.98\00:22:31.58
I'm trying, I
see you're doing it,
00:22:31.61\00:22:32.95
and I'm trying, come on.
00:22:32.98\00:22:34.32
Okay, way up high,
back down, way up high.
00:22:40.36\00:22:45.13
Yeah, you always want to
get as much range of motions
00:22:45.16\00:22:47.13
you can, so if you
are getting on the floor,
00:22:47.16\00:22:49.86
then that's great.
00:22:49.90\00:22:51.23
Now I have to
keep working on that.
00:22:51.27\00:22:55.44
Okay, way up high back down.
00:22:55.47\00:22:59.01
Way up high back
down. Way up high.
00:22:59.04\00:23:03.65
Okay, we gonna
do it one more time,
00:23:03.68\00:23:05.01
we'll go up and hold it there.
00:23:05.05\00:23:06.41
Hold it tight, hold it, hold it.
00:23:06.45\00:23:12.29
Okay.
00:23:12.32\00:23:13.66
Now, we're gonna do is we
gonna stand up for a moment.
00:23:13.69\00:23:16.32
And I want you to
get your feet apart.
00:23:16.36\00:23:19.69
And what we're gonna do
00:23:19.73\00:23:21.06
is we just do a
very partial squad.
00:23:21.10\00:23:23.26
Because you talk
about knee injuries,
00:23:23.30\00:23:25.03
we're not gonna go deep down,
00:23:25.07\00:23:27.14
because that's
gonna cause some issues.
00:23:27.17\00:23:29.24
But while we
start working towards
00:23:29.27\00:23:31.71
getting a good range of motion
00:23:31.74\00:23:34.11
because we have
not just our legs,
00:23:34.14\00:23:36.71
but we also have our
hips that come into play
00:23:36.75\00:23:39.01
when it comes to moving our leg,
00:23:39.05\00:23:41.12
you know, the
quadriceps extend the knee
00:23:41.15\00:23:44.55
and the gluteus
maximus muscles extend the hip.
00:23:44.59\00:23:47.39
And those are
the things that work
00:23:47.42\00:23:48.76
to getting you out of the chair,
00:23:48.79\00:23:50.59
moving, walking,
running whatever.
00:23:50.63\00:23:52.66
And often times
men are very resistant
00:23:52.69\00:23:55.80
to training their
gluteus maximus muscles.
00:23:55.83\00:23:58.17
And lot of
times women complained
00:23:58.20\00:23:59.57
that my husband has no bottom.
00:23:59.60\00:24:01.90
They says somebody let their air
00:24:01.94\00:24:03.47
out of the each
cheek or something happened
00:24:03.51\00:24:05.37
and they don't have anymore,
00:24:05.41\00:24:06.74
but those muscles
need to be exercised
00:24:06.78\00:24:08.51
just like anything else.
00:24:08.54\00:24:09.88
So we want to start
stimulating that little bit,
00:24:09.91\00:24:11.45
but we want to do it properly.
00:24:11.48\00:24:13.08
We are going to
have our feet apart
00:24:13.11\00:24:14.55
just a little
wider in shoulder width.
00:24:14.58\00:24:16.18
Turn your toes
out just slightly.
00:24:16.22\00:24:18.15
And now what we gonna do
00:24:18.19\00:24:19.52
is we gonna come
down just a little bit.
00:24:19.55\00:24:21.92
Keep your chest
up, push your hips back
00:24:21.96\00:24:24.36
and just hold it there, okay.
00:24:24.39\00:24:26.70
Now come back up. Is that okay?
00:24:26.73\00:24:28.83
Yeah. Okay.
00:24:28.86\00:24:30.20
Now I want you to
look straight ahead.
00:24:30.23\00:24:31.63
Okay, do it again,
push your hips back,
00:24:31.67\00:24:33.60
bend over to the waist.
00:24:33.64\00:24:35.44
There you go.
00:24:35.47\00:24:36.81
And we want to keep the
knees over the foot, chest up,
00:24:36.84\00:24:41.74
push your back side
out little bit more.
00:24:41.78\00:24:44.48
Yeah, there we go. Ah, voila.
00:24:44.51\00:24:47.28
The masterpiece is
there. Okay, hold it.
00:24:47.32\00:24:51.35
Okay, we're doing
it all right there?
00:24:51.39\00:24:52.72
Yeah.
00:24:52.75\00:24:54.09
Get back up again and down,
00:24:54.12\00:24:57.86
and hold that,
hold tight, back up.
00:24:57.89\00:25:03.30
Okay, now we gonna go
down and we gonna hold it.
00:25:03.33\00:25:06.00
Okay, down and hold.
00:25:06.03\00:25:08.04
Hold that there.
00:25:08.07\00:25:11.91
Okay, we gonna hold
that for another 20 seconds.
00:25:11.94\00:25:16.24
You okay with that? Yeah.
00:25:16.28\00:25:18.01
Okay, chest up a little more.
00:25:18.05\00:25:20.75
Take some deep
breaths as you do it.
00:25:20.78\00:25:22.52
We want to make sure you
get good exchange of air.
00:25:22.55\00:25:25.55
Proper breathing is important
part of exercise as well.
00:25:25.59\00:25:30.19
Looking good. Okay,
we got 10 seconds to go.
00:25:30.23\00:25:33.83
You feeling it
through here? Oh, yeah.
00:25:33.86\00:25:35.90
Okay.
00:25:35.93\00:25:37.27
Five, four, three,
00:25:37.30\00:25:40.20
two, one, that look good.
00:25:40.24\00:25:43.00
Ah, great.
00:25:43.04\00:25:45.07
Feels good. Yeah. Feel good.
00:25:45.11\00:25:47.08
You know what?
We're almost done.
00:25:47.11\00:25:48.91
Praise the Lord.
00:25:48.94\00:25:51.85
Okay, what we're gonna do now
00:25:51.88\00:25:53.21
is put our
hands behind our back.
00:25:53.25\00:25:54.68
And I want you to just contract
your abdomen like this, okay?
00:25:54.72\00:25:57.89
You gonna be just be up
00:25:57.92\00:25:59.25
and then you're
gonna contract like that.
00:25:59.29\00:26:01.42
Okay, so you try and
suck it in and contract out.
00:26:01.46\00:26:04.99
Okay, now from this
position, we're gonna bend over
00:26:05.03\00:26:09.06
and then we gonna come
back up to that position
00:26:09.10\00:26:11.57
and now we gonna lay back.
00:26:11.60\00:26:14.00
And we gonna
contract the abdomen,
00:26:14.04\00:26:16.74
bend over, gonna come up.
00:26:16.77\00:26:20.48
We gonna lay back.
00:26:20.51\00:26:22.54
We gonna contract,
00:26:22.58\00:26:25.01
over, up and back.
00:26:25.05\00:26:30.79
Contract, over, up and back.
00:26:30.82\00:26:37.26
Good.
00:26:37.29\00:26:38.63
Okay, you can now
go and have a seat,
00:26:38.66\00:26:40.73
and I will go
and close the show.
00:26:40.76\00:26:45.20
Okay.
00:26:45.23\00:26:47.67
Whenever we're dealing
with any type of injury
00:26:47.70\00:26:50.11
or to a joint.
00:26:50.14\00:26:51.54
A joint is simply a bone coming
to bone attached by ligament.
00:26:51.57\00:26:56.01
And when the ligaments are--
00:26:56.04\00:27:00.02
When the muscles of that area
are starting to have problems,
00:27:00.05\00:27:03.08
that joint will
take more stress.
00:27:03.12\00:27:05.45
But if we strengthen
the muscles around any joint
00:27:05.49\00:27:08.82
is gonna make it
strong, whatever joint it is,
00:27:08.86\00:27:11.16
whether it's in the shoulders,
00:27:11.19\00:27:12.53
in the elbows what you
have, even in your wrist.
00:27:12.56\00:27:16.56
You know, lot of
times people talk about
00:27:16.60\00:27:18.20
having big hands,
small hands whatever,
00:27:18.23\00:27:19.87
but the strength
isn't in the hand,
00:27:19.90\00:27:21.97
it's in the forearms
that's squeezing that.
00:27:22.00\00:27:24.07
And the stronger
the forearms are,
00:27:24.11\00:27:26.37
the stronger the
hands gonna be as well.
00:27:26.41\00:27:29.08
Whenever we talk about exercise,
00:27:29.11\00:27:30.85
I always encourage people
to do it for the right reason.
00:27:30.88\00:27:33.08
As we talked on the program,
00:27:33.11\00:27:34.68
the Bible encourages us
to keep our bodies healthy.
00:27:34.72\00:27:37.75
The Apostle Paul especially
talks about exercising,
00:27:37.79\00:27:40.99
fighting the good
fight and so forth.
00:27:41.02\00:27:42.92
And we want to use one of
the quotes of Apostle Paul
00:27:42.96\00:27:45.56
and something I use all the time
00:27:45.59\00:27:47.36
whenever I've
done Body & Sprit show.
00:27:47.40\00:27:49.56
And that is the scripture
of Philippians 4:13 which says,
00:27:49.60\00:27:54.34
"I can do all
things through Christ
00:27:54.37\00:27:56.60
which strengthens me."
00:27:56.64\00:27:57.97
Do it for the right reason.
00:27:58.01\00:27:59.34
Stay steady and you'll
find great things happening.
00:27:59.37\00:28:02.41
And God will bless
your humble efforts.
00:28:02.44\00:28:04.31
Thank you for joining us.
00:28:04.35\00:28:05.68
We'll see you next
time on Body & Spirit.
00:28:05.71\00:28:07.48