How old you have to be
00:00:01.36\00:00:02.70
before you are
too old to exercise?
00:00:02.73\00:00:04.07
The answer might
totally surprise you.
00:00:04.10\00:00:06.17
Find out what it is,
next on Body and Spirit.
00:00:06.20\00:00:09.50
Numerous times in my career
people have used the excuse of
00:00:40.47\00:00:43.37
I am too old to exercise.
00:00:43.41\00:00:45.37
Well, a lot of
research has been done.
00:00:45.41\00:00:47.38
The Boston Hebrew
Rehabilitative Center
00:00:47.41\00:00:49.58
took people
averaging ages of 87 to 96.
00:00:49.61\00:00:52.61
They put them through a
regular exercise program
00:00:52.65\00:00:54.88
and found startling results.
00:00:54.92\00:00:56.89
In two months
00:00:56.92\00:00:58.25
they found average increase
of strength of threefold.
00:00:58.29\00:01:00.62
What does that mean practically?
00:01:00.66\00:01:02.42
That meant they were
getting rid of their canes,
00:01:02.46\00:01:04.79
getting rid of their walkers,
00:01:04.83\00:01:06.16
and in some cases getting
out of their wheelchairs.
00:01:06.19\00:01:08.53
It doesn't take a lot, it
just takes regular exercise.
00:01:08.56\00:01:12.13
We find that the number one sign
00:01:12.17\00:01:13.90
that somebody is getting older,
is they're getting weaker.
00:01:13.94\00:01:16.44
And by simply
strengthening the muscles,
00:01:16.47\00:01:18.34
you would be amazed
at how good you can feel.
00:01:18.37\00:01:20.81
With that, we are gonna
start our exercise program.
00:01:20.84\00:01:23.18
In fact, we happen to find
a senior citizen right here.
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And so we are gonna get started
into our exercise program.
00:01:27.15\00:01:30.59
You ready to go
and do this? Yes, sir.
00:01:30.62\00:01:32.42
Okay.
00:01:32.45\00:01:33.79
Well, I'm gonna
have a seat next to you
00:01:33.82\00:01:35.59
and we're gonna go
ahead and start some exercise.
00:01:35.62\00:01:38.86
And one of the areas
that most affects seniors
00:01:38.89\00:01:41.53
is their lower body.
00:01:41.56\00:01:43.03
In fact they can't
get up and down very well.
00:01:43.06\00:01:45.70
They have
trouble with their hips,
00:01:45.73\00:01:48.10
their knees, their ankles.
00:01:48.14\00:01:49.50
And you shared with me that
00:01:49.54\00:01:50.87
you do have a little
problem with your knees.
00:01:50.91\00:01:52.34
So we're gonna do some stuff
for the lower body first thing,
00:01:52.37\00:01:55.91
and one of the areas that
affect so much is the hip area,
00:01:55.94\00:01:58.15
so what I want you to do is,
00:01:58.18\00:01:59.51
I just want to put
your right leg out,
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and we're gonna
bring it over to the side,
00:02:01.38\00:02:03.62
and then bring it back in.
00:02:03.65\00:02:05.49
And go over to
the side, and back in,
00:02:05.52\00:02:08.69
and out to the
side, and back in,
00:02:08.72\00:02:11.93
and out and in, out and in.
00:02:11.96\00:02:17.07
When you bring it
out, you try to pick it up,
00:02:17.10\00:02:19.23
and then move
it out, pick it up,
00:02:19.27\00:02:22.50
bring it back in, pick
it up and back in, okay.
00:02:22.54\00:02:26.94
The other side, okay.
00:02:28.41\00:02:30.21
Left leg out.
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Here you bring it
out, bring it back in,
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out and in, and out and in,
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and out and in, and out,
00:02:39.92\00:02:44.13
back in, pick it up,
00:02:44.16\00:02:47.03
bring it in, pick it
up, bring it in, up and in,
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one more time, up, and back in.
00:02:53.84\00:02:57.07
Now, we're gonna sit
forward a little bit.
00:02:57.11\00:02:59.14
Put your hands on
the outside of your legs,
00:03:00.61\00:03:02.91
and push out and then
we're gonna bring it back in,
00:03:02.94\00:03:07.25
and you go out and back in,
00:03:07.28\00:03:10.62
and out, back in,
00:03:10.65\00:03:13.92
out and back in.
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Let's go and keep
doing that motion.
00:03:16.99\00:03:19.86
I was working with some
people in their 70s one time
00:03:19.89\00:03:22.56
and one women was
there because she need
00:03:22.60\00:03:24.40
hip replacement surgery.
00:03:24.43\00:03:26.47
And then she went
through her workout regime,
00:03:26.50\00:03:29.04
once she went back home
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and her doctor
has checked her out,
00:03:30.44\00:03:32.34
he asked her
what she'd been doing.
00:03:32.37\00:03:34.38
And she told the doctor,
00:03:34.41\00:03:35.74
"Well you encouraged me
to go out to the Black Hills
00:03:35.78\00:03:37.48
in order to strengthen
my hips for my surgery."
00:03:37.51\00:03:42.05
And the doctor told her
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that she no
longer needed the surgery
00:03:43.82\00:03:45.25
if she kept exercising,
she wouldn't need it.
00:03:45.29\00:03:48.79
And that's good news
when it comes to looking at
00:03:48.82\00:03:51.36
expensive surgeries
especially with medical care
00:03:51.39\00:03:54.30
costing what it does today.
00:03:54.33\00:03:56.00
Okay.
00:03:56.03\00:03:57.37
We're gonna
switch side around now,
00:03:57.40\00:03:58.83
put your hands on
the inside like that.
00:03:58.87\00:04:01.54
We're gonna squeeze in,
we gonna go out like that.
00:04:01.57\00:04:04.61
Squeeze in and out.
00:04:04.64\00:04:06.88
And you want to
think about the muscles
00:04:06.91\00:04:08.24
in the inside of your thighs
and they're doing the work.
00:04:08.28\00:04:12.45
Squeezing in, back
out, squeeze in, back out,
00:04:12.48\00:04:19.25
and out, and out, and out.
00:04:19.29\00:04:25.56
Squeeze in, back out.
00:04:25.59\00:04:28.46
Pressures on the
inside of your little thighs,
00:04:28.50\00:04:31.17
and back out and out.
00:04:31.20\00:04:34.70
Okay, good.
00:04:34.74\00:04:36.07
Then we gonna go
back to our right leg.
00:04:36.10\00:04:38.01
Put your hands
underneath your leg
00:04:38.04\00:04:39.37
so your knee or your foot
is suspended off the ground,
00:04:39.41\00:04:42.58
and then we gonna
extend our leg out.
00:04:42.61\00:04:45.21
We gonna come partway
down, and go back up again.
00:04:45.25\00:04:48.88
We're doing
exercise for the quadriceps,
00:04:48.92\00:04:52.39
and we are doing that
00:04:52.42\00:04:54.26
by just going to
about a 45 degree angle.
00:04:54.29\00:04:56.93
So we are not putting too
much stress on the knee joint.
00:04:56.96\00:05:01.83
Is that feeling okay? Yeah.
00:05:01.86\00:05:03.57
Way up high, way up high.
00:05:10.24\00:05:12.04
And these are workout programs
00:05:14.78\00:05:16.31
that pretty much
anybody can do at home.
00:05:16.34\00:05:20.65
Ronnie, do you
work out very much?
00:05:20.68\00:05:22.15
Not very much.
00:05:22.18\00:05:23.52
Okay.
00:05:23.55\00:05:24.95
The only time I do
any real good workout
00:05:24.99\00:05:26.99
is in the summer time.
00:05:27.02\00:05:28.36
Okay.
00:05:28.39\00:05:29.89
Okay. Relax, okay.
00:05:29.92\00:05:31.26
Let's switch to other side.
00:05:31.29\00:05:33.13
Okay, extend the leg up,
00:05:33.16\00:05:35.33
back down and up,
00:05:35.36\00:05:38.20
back down up, back down and up,
00:05:38.23\00:05:43.97
back down way up,
00:05:44.01\00:05:46.84
and down and up, and down,
00:05:46.88\00:05:51.88
stand way up high,
00:05:51.91\00:05:54.58
contract your leg...
00:05:54.62\00:05:56.22
way up,
00:05:58.22\00:06:00.76
way up, and
again extend the leg.
00:06:00.79\00:06:05.59
And let's go two more times,
00:06:05.63\00:06:08.70
and way up high.
00:06:08.73\00:06:10.23
Good, all right.
00:06:10.27\00:06:12.33
Now, we gonna try
and do the back side,
00:06:12.37\00:06:14.50
and the way we're gonna do this
00:06:14.54\00:06:16.20
is you gonna put your
heel on the floor like that
00:06:16.24\00:06:19.04
and just put pressure,
00:06:19.07\00:06:20.71
where you're trying
to contract the muscles
00:06:20.74\00:06:22.18
in the back of your leg.
00:06:22.21\00:06:23.55
Okay.
00:06:25.85\00:06:27.35
Hold that steady.
00:06:27.38\00:06:29.88
Now we gonna do is bring
our foot flat on the ground.
00:06:29.92\00:06:32.69
Keep your leg at 9 degree bend,
00:06:32.72\00:06:35.22
so go and bend your
knee a little bit more.
00:06:35.26\00:06:38.16
Keep coming, keep coming.
00:06:38.19\00:06:39.53
Okay, stop right
there and just put pressure
00:06:39.56\00:06:42.26
contracting the
hamstrings as you do it.
00:06:42.30\00:06:45.83
Okay, and hold
your contraction...
00:06:49.54\00:06:51.37
and now let's switch.
00:06:53.41\00:06:54.91
Okay, and dig in and pull.
00:06:56.54\00:07:00.02
There're lot of people
00:07:00.05\00:07:01.85
who have given up trying to
do any type of exercise at all,
00:07:01.88\00:07:04.95
because they feel
like they just can't do it.
00:07:04.99\00:07:06.52
And they watch some
of the shows out there,
00:07:06.55\00:07:08.42
and they see young
models and very fit instructors
00:07:08.46\00:07:11.46
bouncing around doing things,
00:07:11.49\00:07:13.33
and they say, "I can't
do that, there is no way."
00:07:13.36\00:07:15.90
And then I've had many
people see our show and go
00:07:15.93\00:07:18.53
"Oh, what they are
doing, sure, I can do that."
00:07:18.57\00:07:21.34
And they start doing the
exercise and lo and behold,
00:07:21.37\00:07:23.37
they find that they're
getting better and better,
00:07:23.41\00:07:25.47
and stronger and stronger, okay.
00:07:25.51\00:07:26.94
Now foot flat...
00:07:26.98\00:07:28.31
foot totally flat,
00:07:29.21\00:07:30.95
and pull back.
00:07:30.98\00:07:32.31
And in our
personal training business,
00:07:36.58\00:07:38.65
we have found that by
getting people to exercise,
00:07:38.69\00:07:43.49
they are much more
able to hold their balance
00:07:43.53\00:07:46.63
and move around
more comfortably.
00:07:46.66\00:07:48.36
Hold your contraction.
00:07:51.33\00:07:52.70
Okay and relax.
00:07:57.77\00:07:59.87
Now, let's scoot to
the edge of your chair.
00:07:59.91\00:08:01.71
Okay, pull your
toes in behind you there,
00:08:03.65\00:08:07.62
and what we gonna
do is we gonna push up
00:08:07.65\00:08:09.78
as high as you can.
00:08:09.82\00:08:11.52
Now because Ronnie has
had little knee problem,
00:08:11.55\00:08:13.86
he can't get his
toes too far under.
00:08:13.89\00:08:17.26
Okay, and back up,
00:08:17.29\00:08:18.66
and we are focusing
on the calf muscles,
00:08:18.69\00:08:20.60
trying to make those strong.
00:08:20.63\00:08:21.96
When all aspects of
your legs develop...
00:08:24.67\00:08:28.34
and by doing the calf muscles,
00:08:30.37\00:08:32.01
we're gonna be
strengthening the ankle area.
00:08:32.04\00:08:35.51
Now, we hope you
get around as well,
00:08:35.54\00:08:38.38
way down, go way up high,
00:08:38.41\00:08:41.68
way down, way up high,
00:08:41.72\00:08:45.42
and down, way up
high, contract your...
00:08:45.45\00:08:50.19
your calves as much as possible
00:08:50.23\00:08:51.56
trying to get your
heels as high as you can.
00:08:51.59\00:08:53.56
Okay, then back down
and again way up high,
00:08:53.60\00:08:58.30
and back down.
00:08:58.33\00:09:00.30
All right,
Ronnie, let's sit back
00:09:00.34\00:09:01.67
in the chair little more.
00:09:01.70\00:09:04.04
What I like you to do now
is bring your left leg up,
00:09:04.07\00:09:07.68
cross it like that.
00:09:07.71\00:09:10.78
More, go.
00:09:10.81\00:09:12.15
Let me help you
out a little bit.
00:09:12.18\00:09:14.08
Okay.
00:09:14.12\00:09:15.98
Now, put your hand right there
and you just gonna push down.
00:09:16.02\00:09:21.02
Push down so you
feel the stretch.
00:09:21.06\00:09:23.86
Okay, hold that.
00:09:23.89\00:09:25.79
When you do a
stretch, you don't want to go
00:09:25.83\00:09:27.66
to the point
where it hurts a lot.
00:09:27.70\00:09:30.17
You just want
to feel the stretch
00:09:30.20\00:09:32.03
and hold it for
about 10 to 15 seconds.
00:09:32.07\00:09:36.30
Okay, switch.
00:09:36.34\00:09:37.67
Okay, bring it up.
00:09:40.64\00:09:42.41
All right and hold.
00:09:46.92\00:09:48.25
Those knees just don't
want to move quite there.
00:09:51.12\00:09:53.19
They won't hardly bend.
00:09:53.22\00:09:55.06
Okay.
00:09:55.09\00:09:57.26
How long ago did
you have them worked on?
00:09:57.29\00:09:59.66
The left one was...
00:09:59.69\00:10:01.16
The last time it was
replaced was four years ago,
00:10:01.20\00:10:05.17
the right one was two years ago.
00:10:05.20\00:10:06.94
Okay.
00:10:06.97\00:10:08.80
Okay, let's put it back down.
00:10:08.84\00:10:12.37
All right.
00:10:12.41\00:10:13.74
Now I'd like you to do is just
bring your leg up like this.
00:10:13.78\00:10:17.25
So bring your left leg up.
00:10:17.28\00:10:20.08
Okay, and you gonna pull it up.
00:10:20.12\00:10:23.49
Pull up towards you.
00:10:23.52\00:10:25.15
Okay.
00:10:25.19\00:10:26.55
And the more we
start making this,
00:10:26.59\00:10:28.56
those knees move, the
better we're gonna be.
00:10:28.59\00:10:32.23
So very important to
try and stretch your legs,
00:10:32.26\00:10:34.86
because scar
tissue will build up.
00:10:34.90\00:10:36.70
And because of that scar tissue,
00:10:36.73\00:10:38.33
your range of motion
has been somewhat limited.
00:10:38.37\00:10:40.67
This can improve.
That's the good news.
00:10:40.70\00:10:42.77
Yeah.
00:10:42.80\00:10:44.14
The bad news, it's
gonna hurt a little bit.
00:10:44.17\00:10:46.17
Yes.
00:10:46.21\00:10:48.01
Okay, let's go and switch sides.
00:10:48.04\00:10:50.01
Put that leg down.
Now pick the other leg up.
00:10:50.05\00:10:51.81
Okay, and pull it back.
00:10:55.28\00:10:57.62
As we deal with him in here,
00:10:57.65\00:10:59.52
you just really
doesn't want to go
00:10:59.55\00:11:00.92
any further than that.
00:11:00.96\00:11:04.36
So we just work
with where it's at,
00:11:04.39\00:11:08.00
and then we try
and improve that.
00:11:08.03\00:11:09.70
Another thing we can do.
00:11:09.73\00:11:11.07
Okay, go and relax.
00:11:11.10\00:11:12.80
Okay, push against my hand.
00:11:12.83\00:11:16.94
Okay, now relax.
00:11:16.97\00:11:19.31
By doing that, I can
bring it back a little bit more.
00:11:19.34\00:11:21.28
Hold, okay.
00:11:21.31\00:11:22.64
Push, now just relax.
00:11:22.68\00:11:24.11
Now don't push back, just relax.
00:11:24.15\00:11:26.68
You see I'm bringing
it back even further.
00:11:26.72\00:11:28.32
Okay. Go against me
again, and now relax.
00:11:28.35\00:11:32.82
Okay, well, that's called
00:11:36.32\00:11:38.23
proprioceptive
neuromuscular facilitation.
00:11:38.26\00:11:41.10
Say that fives times fast.
00:11:41.13\00:11:44.20
And what I am doing there is
00:11:44.23\00:11:45.57
just making its muscles contract
00:11:45.60\00:11:47.70
and then having him relax,
00:11:47.74\00:11:49.07
and then I can move
him little bit further.
00:11:49.10\00:11:50.91
And that can be
used for lot of joints
00:11:50.94\00:11:52.51
to start getting mobility back.
00:11:52.54\00:11:54.64
A lot of times
people have a misconception.
00:11:54.68\00:11:57.21
They think if you
develop a lot of muscle,
00:11:57.25\00:11:59.11
you become muscle
bound and you can't move.
00:11:59.15\00:12:01.58
Well, the reality
is what happens is
00:12:01.62\00:12:03.18
when people don't
exercise or don't do anything,
00:12:03.22\00:12:06.15
that's when their
restriction happens
00:12:06.19\00:12:07.59
and they can't move very well.
00:12:07.62\00:12:09.29
So the more we
can get you moving,
00:12:09.32\00:12:11.56
the better off we are.
00:12:11.59\00:12:13.29
At personal training facility
00:12:13.33\00:12:15.46
that I am a
co-owner of called Fit-In-15.
00:12:15.50\00:12:18.17
We work with people all the time
00:12:18.20\00:12:20.07
who are in situations like this,
00:12:20.10\00:12:21.67
and get them moving.
00:12:21.70\00:12:23.04
It's amazing to see how
much transformation there is
00:12:23.07\00:12:26.04
in a very short period of time.
00:12:26.07\00:12:28.14
Okay? Okay.
00:12:28.18\00:12:30.75
So keep moving.
00:12:30.78\00:12:32.11
Yes.
00:12:32.15\00:12:33.48
Now, what I like
you do is put your hands
00:12:33.52\00:12:35.65
in your abdomen like
this, and you gonna sit back.
00:12:35.68\00:12:39.59
And what you gonna do
is you gonna breath out
00:12:39.62\00:12:41.99
and contract over like this.
00:12:42.02\00:12:44.69
And then back,
00:12:44.73\00:12:47.23
blow out and contract.
00:12:47.26\00:12:50.97
Okay, keep doing that.
00:12:51.00\00:12:53.84
Okay, blow out.
00:12:53.87\00:12:55.74
Now it's what...
00:12:55.77\00:12:57.11
what you are
trying to accomplish here
00:12:57.14\00:12:58.81
is by trying to
draw your abdomen
00:12:58.84\00:13:00.78
in as much as you can.
00:13:00.81\00:13:02.14
So you pull in and
then contract forward.
00:13:02.18\00:13:05.85
When people do
abdominal training wrong,
00:13:05.88\00:13:08.58
they will push
the abdominal wall out
00:13:08.62\00:13:11.12
and it will actually
continue to enhance that
00:13:11.15\00:13:13.42
and make it stick out.
00:13:13.46\00:13:14.96
And what people want
to do is they want to try
00:13:14.99\00:13:16.42
and draw their
abdominal wall in.
00:13:16.46\00:13:18.43
And the best way to
do that is by working
00:13:18.46\00:13:20.80
the abdominal muscles
to try and get them back
00:13:20.83\00:13:22.83
under control again.
00:13:22.86\00:13:24.20
For men of
course, this is the area
00:13:24.23\00:13:25.73
where they want
to put body pad on.
00:13:25.77\00:13:27.10
Yes.
00:13:27.14\00:13:28.47
So that
complicates a little bit.
00:13:28.50\00:13:29.84
So working that area,
00:13:29.87\00:13:31.61
contract and then
extend back, blow out,
00:13:31.64\00:13:37.45
contract and then back...
00:13:37.48\00:13:42.88
contract and then back.
00:13:42.92\00:13:46.15
Okay, can you feel
that in your abdomen at all?
00:13:46.19\00:13:47.52
Yes.
00:13:47.56\00:13:48.89
Okay, this will be something,
00:13:48.92\00:13:50.26
it can be a very
good thing for you to do
00:13:50.29\00:13:51.63
on the regular basis.
00:13:51.66\00:13:52.99
Again it won't magically
make the body fat go away,
00:13:53.03\00:13:55.50
but will start
getting some of the tone back
00:13:55.53\00:13:57.70
in your abdominal
muscles and helping them hold,
00:13:57.73\00:14:00.14
hold you in.
00:14:00.17\00:14:01.50
And that has so
many other effects like
00:14:01.54\00:14:03.77
strengthen your
lower back and help you,
00:14:03.81\00:14:05.81
so you have more
mobility that way.
00:14:05.84\00:14:07.44
Okay. Okay.
00:14:07.48\00:14:09.54
All right.
00:14:09.58\00:14:10.91
Now what I like you
do is to turn like this,
00:14:10.95\00:14:13.11
put your left arm back
behind the chair there.
00:14:13.15\00:14:16.08
And put your right arm
on the outside of your leg.
00:14:16.12\00:14:18.69
And just try and turn and look
as much as you can to the left.
00:14:18.72\00:14:22.69
Look left as if you're trying
to see somebody behind you.
00:14:22.72\00:14:28.06
Now, what we are doing
is we're just stretching
00:14:28.10\00:14:30.13
and trying to give you
somemore range of motion there.
00:14:30.17\00:14:34.04
Okay. Now let's
go the other way.
00:14:34.07\00:14:36.34
So put the arm over the chair...
00:14:36.37\00:14:37.71
and look to your
right as far as you can.
00:14:41.81\00:14:43.55
All right.
00:14:48.72\00:14:50.59
Another area that the
mobility starts be compromised
00:14:50.62\00:14:53.02
especially with
seniors is in their neck area,
00:14:53.05\00:14:54.69
I don't know
00:14:54.72\00:14:56.06
if you've
experienced that at all.
00:14:56.09\00:14:57.43
Yes. Okay.
00:14:57.46\00:14:58.79
So what we gonna do is
to look straight ahead.
00:14:58.83\00:15:01.56
Now I want you to turn your head
00:15:01.60\00:15:02.93
to left as far as you can.
00:15:02.96\00:15:06.60
Okay. Then back to the front.
00:15:06.63\00:15:08.70
Now, let's look to the
right as far as we can.
00:15:08.74\00:15:13.44
And back to the
front and back to the left.
00:15:13.48\00:15:18.18
Okay, and back to the
front and back to the right
00:15:18.21\00:15:22.22
far as you can.
00:15:22.25\00:15:24.82
Okay, we gonna do
that one more time.
00:15:24.85\00:15:26.19
Look way left...
00:15:26.22\00:15:27.56
and then back to the
front and then to the right.
00:15:30.13\00:15:35.43
Okay, could you feel those
muscles working in your neck
00:15:35.46\00:15:37.80
as you do that?
00:15:37.83\00:15:39.17
Okay, now I want
you do is to look up,
00:15:39.20\00:15:43.44
and now look down.
00:15:43.47\00:15:46.37
And up and down.
00:15:46.41\00:15:52.85
And up and down.
00:15:52.88\00:15:58.05
Okay.
00:15:58.09\00:16:00.46
Ronnie, what we're gonna do is
00:16:00.49\00:16:01.82
we gonna bring
our arms up like this.
00:16:01.86\00:16:04.09
Okay, bend them
like at a 90 degree.
00:16:04.13\00:16:06.76
Okay, is that
left shoulder normal?
00:16:06.80\00:16:08.46
Okay.
00:16:08.50\00:16:11.43
You just brought me all
sorts of fun, didn't you?
00:16:11.47\00:16:14.54
Okay, so this shoulder is...
00:16:14.57\00:16:15.90
Is this the shoulder...
00:16:15.94\00:16:17.27
This is the one
that's messed up.
00:16:17.31\00:16:18.64
Okay, okay.
00:16:18.67\00:16:20.01
So we gonna have to work
on that just a little bit.
00:16:20.04\00:16:21.44
Okay. Push down
against my hand here.
00:16:21.48\00:16:25.11
Okay. And relax.
00:16:25.15\00:16:27.62
There we go.
00:16:27.65\00:16:29.52
Okay, is that better?
00:16:29.55\00:16:32.62
Okay, and relax.
00:16:32.65\00:16:35.09
Okay, do you feel like you have
little more motion there now?
00:16:35.12\00:16:37.36
Okay, now what I want you to do,
00:16:37.39\00:16:39.09
is you gonna squeeze
your elbows together like that
00:16:39.13\00:16:42.20
and then come back out.
00:16:42.23\00:16:43.57
Okay.
00:16:43.60\00:16:44.93
Squeeze your elbows
together, then back out again.
00:16:44.97\00:16:49.10
Okay. Keep going.
00:16:49.14\00:16:51.81
I must sit down and join you.
00:16:51.84\00:16:53.44
Okay, so we go back,
then we gonna squeeze together
00:16:53.48\00:16:58.05
and then back out.
00:16:58.08\00:17:00.08
Squeeze together.
00:17:00.12\00:17:02.75
Back out.
00:17:02.78\00:17:04.82
Squeeze together.
00:17:04.85\00:17:07.62
Back out.
00:17:07.66\00:17:08.99
Okay keep going.
00:17:09.02\00:17:10.69
Squeeze it in.
00:17:10.73\00:17:13.36
Okay. Back out.
00:17:13.40\00:17:16.56
Squeeze it in.
00:17:16.60\00:17:18.83
Hold it there, back out.
00:17:18.87\00:17:21.84
Okay, squeeze it in, back out.
00:17:21.87\00:17:27.21
Squeeze it in.
00:17:27.24\00:17:29.91
Okay and back out.
00:17:29.94\00:17:31.28
Okay.
00:17:31.31\00:17:32.65
Go and let your
arms down for moment.
00:17:32.68\00:17:35.55
Now, one of the things
that Ronnie is experiencing
00:17:35.58\00:17:38.19
is he had some joints replaced.
00:17:38.22\00:17:40.96
And what happens, once
you have a joint replaced,
00:17:40.99\00:17:44.06
it's imperative that you
move and get things going.
00:17:44.09\00:17:47.23
And I imagine you haven't
done a whole lot of movement
00:17:47.26\00:17:49.33
with those joints as if yet.
00:17:49.36\00:17:50.73
Not, not many times.
00:17:50.77\00:17:52.10
Okay, well.
00:17:52.13\00:17:53.47
In the summer time I did. Okay.
00:17:53.50\00:17:55.40
But the important
thing is in joints
00:17:55.44\00:17:57.24
we have to go through
a full range of motion.
00:17:57.27\00:17:59.31
I know working
outside is a good thing to do.
00:17:59.34\00:18:01.58
And I would encourage people
to do that as much as possible,
00:18:01.61\00:18:04.05
because then you get
sunshine, you get fresh air,
00:18:04.08\00:18:07.05
you'll get lot of the things
of God's natural remedies,
00:18:07.08\00:18:09.35
so they're gonna
help you feel better,
00:18:09.38\00:18:11.05
but the reality is unless
we take our muscles through
00:18:11.09\00:18:13.39
a full range of motion.
00:18:13.42\00:18:14.76
In other words if
you're sawing something
00:18:14.79\00:18:17.13
and you only saw this far,
00:18:17.16\00:18:18.73
then pretty soon the
restriction is right there
00:18:18.76\00:18:21.23
unless we do the
full range of motion
00:18:21.26\00:18:22.86
of that sawing, then
it becomes compromised.
00:18:22.90\00:18:25.20
And any time we injure a
joint or have something done,
00:18:25.23\00:18:28.34
our natural tenancy is
only work within the realm of
00:18:28.37\00:18:31.54
where that restriction now is
00:18:31.57\00:18:33.68
and in order for
us to change that,
00:18:33.71\00:18:35.54
we got to push the envelope
and trying get those joints
00:18:35.58\00:18:39.01
to work more of a
full range of motion.
00:18:39.05\00:18:40.88
Like you saw, soon as I did that
00:18:40.92\00:18:42.68
PNF stretch on your shoulder,
00:18:42.72\00:18:44.75
immediately they start
going back in the right spot.
00:18:44.79\00:18:47.42
So with the little bit
of time and continued work,
00:18:47.46\00:18:49.86
that's what gonna happen,
00:18:49.89\00:18:51.23
it's going to get
better and better.
00:18:51.26\00:18:52.59
Okay, so now we're gonna do is
00:18:52.63\00:18:54.10
we gonna bring our
arms up over our head.
00:18:54.13\00:18:56.50
Okay.
00:18:56.53\00:18:57.87
And then you gonna pull
down like you're pulling down
00:18:57.90\00:18:59.93
right there and back up.
00:18:59.97\00:19:01.70
Okay, lean back just little bit
00:19:01.74\00:19:03.07
and look up towards the ceiling.
00:19:03.10\00:19:05.41
Okay, pull down.
00:19:05.44\00:19:08.44
Okay, for those at
home, you just act like
00:19:08.48\00:19:10.48
you're grabbing
a hold of the bar
00:19:10.51\00:19:12.71
and pulling down and squeezing
your shoulder blades together,
00:19:12.75\00:19:15.62
or in this case, you can
try and push your upper arm
00:19:15.65\00:19:18.05
into the chair
as hard as you can.
00:19:18.09\00:19:19.85
Pull down.
00:19:19.89\00:19:22.12
Good. Okay.
00:19:22.16\00:19:25.49
And I'm gonna let
go and I want to see
00:19:25.53\00:19:26.86
what your range of motion does.
00:19:26.90\00:19:29.86
Okay, and down.
00:19:29.90\00:19:33.77
Okay, then as soon
as I take a hold of it,
00:19:33.80\00:19:35.77
okay, pull down.
00:19:35.80\00:19:37.14
See, I'm able to keep
you in the range of motion
00:19:37.17\00:19:38.64
more accurately by
holding your arm back.
00:19:38.67\00:19:43.45
And again if
you keep exercising,
00:19:43.48\00:19:46.28
you'll be able to do
that easily on your own
00:19:46.31\00:19:48.48
because your joint
will allow that movement,
00:19:48.52\00:19:51.32
you just got to
re-educate the muscles
00:19:51.35\00:19:53.05
that they're gonna do that.
00:19:53.09\00:19:54.42
And let's do three more of them.
00:19:59.69\00:20:02.10
Pull down, squeeze it
down, back up, pull it down.
00:20:02.13\00:20:08.20
Squeeze into the
chair, back up, pull it down.
00:20:08.24\00:20:13.14
Squeeze it down, back up. Okay.
00:20:13.17\00:20:15.84
Now, I like you
to sit up straighter.
00:20:15.88\00:20:18.71
Okay, bring your hips
back into the chair more,
00:20:18.75\00:20:20.38
or you're pretty
far back over here.
00:20:20.42\00:20:21.75
Okay. Okay.
00:20:21.78\00:20:23.12
Now bring it back up,
bring your hands back up, okay.
00:20:23.15\00:20:26.45
Now, lower your hands down.
00:20:26.49\00:20:29.39
Okay, push all the way back up.
00:20:29.42\00:20:31.36
Right up here like that.
00:20:31.39\00:20:33.46
Okay and push.
00:20:33.50\00:20:36.36
And push and push.
00:20:36.40\00:20:41.24
Okay, and push.
00:20:41.27\00:20:42.90
Now we are focusing on
the shoulder muscles here.
00:20:42.94\00:20:44.97
When I let go, as
you can see, Ronnie,
00:20:51.08\00:20:54.05
immediately this arm
wants to flop down here.
00:20:54.08\00:20:56.35
So I'm gonna
hold on to you again,
00:20:56.38\00:20:58.52
and keep you in a
proper range of motion
00:20:58.55\00:21:01.02
to start encouraging you.
00:21:01.06\00:21:04.29
Encouraging your muscles to work
00:21:04.33\00:21:06.39
in the proper range.
00:21:06.43\00:21:08.16
So I would encourage
you as you do this possibly
00:21:08.20\00:21:11.13
to have a family
member or somebody or friend
00:21:11.17\00:21:14.50
hold you in a
position where you can do
00:21:14.54\00:21:16.34
the range of motion properly.
00:21:16.37\00:21:18.57
So we're encouraging
the muscles to work there.
00:21:18.61\00:21:20.51
Okay, and we
gonna do three more.
00:21:26.31\00:21:27.65
Okay.
00:21:33.15\00:21:34.49
Now, what am I gonna do is
I'm gonna stretch your arm out.
00:21:34.52\00:21:37.66
Okay. We gonna clamp here.
00:21:42.43\00:21:43.77
Now, I want you to
push down against my hand.
00:21:43.80\00:21:47.00
Okay, and relax. Okay.
00:21:47.04\00:21:50.24
Now, we're getting
little more range of motion.
00:21:50.27\00:21:51.64
Now only push
down when I tell you to
00:21:51.67\00:21:53.54
because I'm also
trying to stretch you.
00:21:53.58\00:21:54.91
Okay, down.
00:21:54.94\00:21:58.08
And relax. Good.
00:21:58.11\00:22:01.82
See how that's
coming along, okay.
00:22:01.85\00:22:04.29
Now let's bring
it across your body.
00:22:04.32\00:22:07.12
Let me take control there.
00:22:07.16\00:22:08.49
Come on, just
drop the other hand.
00:22:08.52\00:22:10.76
Okay, push against me.
00:22:10.79\00:22:14.56
Okay, and relax.
00:22:14.60\00:22:16.77
Good, and push, and relax.
00:22:16.80\00:22:21.80
Good. Okay.
00:22:24.01\00:22:25.41
Now let's see we
gonna do coming this way.
00:22:25.44\00:22:28.21
Okay, that way
hurts a little bit.
00:22:28.24\00:22:29.58
That hurts little bit.
00:22:29.61\00:22:30.95
Okay. Okay.
00:22:30.98\00:22:32.31
Sit forward in
your chair little more.
00:22:32.35\00:22:33.82
Okay, sit forward.
00:22:33.85\00:22:35.78
Okay.
00:22:35.82\00:22:37.22
The rotator cuff
here and that's--
00:22:37.25\00:22:39.19
I don't know if
that's the term you've heard.
00:22:39.22\00:22:40.96
The rotator cuff is
made up of four muscles,
00:22:40.99\00:22:43.16
they are the supraspinatus,
infraspinatus, terse minor
00:22:43.19\00:22:46.16
and subscapularis.
00:22:46.19\00:22:47.70
Now subscapularis,
00:22:47.73\00:22:49.06
unfortunately for you is
up underneath your armpit.
00:22:49.10\00:22:52.43
There is no rotator cuff.
00:22:52.47\00:22:54.20
Oh, yes, they're still.
00:22:54.24\00:22:55.57
They did reverse
shoulder surgery.
00:22:55.60\00:22:57.97
Okay. Okay.
00:22:58.01\00:23:00.71
So, see by blocking
that one muscle there,
00:23:00.74\00:23:03.14
see now we're
bringing it much further back.
00:23:03.18\00:23:05.31
So I'm on there
is your subscapularis
00:23:10.35\00:23:12.89
and bringing your shoulder back.
00:23:12.92\00:23:15.66
Okay.
00:23:15.69\00:23:17.23
Now move that
shoulder a little bit
00:23:17.26\00:23:18.59
and see how it feels.
00:23:18.63\00:23:20.66
It feel little looser.
00:23:20.70\00:23:22.03
It's loosened in out
here, rather in here is tight.
00:23:22.06\00:23:25.77
Okay.
00:23:25.80\00:23:27.84
Okay.
00:23:27.87\00:23:29.57
So you see what happens
00:23:29.60\00:23:32.34
with just some regular movement,
00:23:32.37\00:23:34.68
simple routine and again at
our personal training business
00:23:34.71\00:23:37.71
at Fit-In-15.
00:23:37.75\00:23:39.45
I've been doing
this with the woman
00:23:39.48\00:23:40.82
who had a partial
tear of the rotator cuff.
00:23:40.85\00:23:43.82
And by doing
these type of exercises,
00:23:43.85\00:23:45.89
she has dramatically
increased her range of motion
00:23:45.92\00:23:48.49
and reduced her pain.
00:23:48.52\00:23:49.86
And as long as the rotator cuff
isn't torn all the way through,
00:23:49.89\00:23:52.36
it can heal on its own.
00:23:52.39\00:23:53.73
If it's torn
all the way through,
00:23:53.76\00:23:55.10
that's gonna required
00:23:55.13\00:23:56.46
some type of surgical procedure,
00:23:56.50\00:23:57.90
so we are doing pretty well.
00:23:57.93\00:23:59.43
And so we gonna try a
couple of other things now,
00:23:59.47\00:24:01.74
while we have a
few minutes left.
00:24:01.77\00:24:03.64
We gonna do some simple
bicep, tricep exercises.
00:24:03.67\00:24:06.88
I want you to just take
your arms down, palms up.
00:24:06.91\00:24:09.48
Okay and just curl your arms up.
00:24:09.51\00:24:11.41
Turn 'em and then back down.
00:24:11.45\00:24:14.22
Turn it, curl it
up, turn, back down.
00:24:14.25\00:24:19.39
Turn, curl up, turn, back down.
00:24:19.42\00:24:23.73
Turn, curl up, turn, back down.
00:24:23.76\00:24:27.76
Turn, curl up, turn, back down.
00:24:27.80\00:24:31.63
Turn up, turn down.
00:24:31.67\00:24:35.57
Turn up, turn down.
00:24:35.60\00:24:38.74
We gonna do three more.
Turn up, turn, there is one.
00:24:38.77\00:24:43.24
Turn up, turn down.
00:24:43.28\00:24:47.32
Turn up, turn down.
00:24:47.35\00:24:50.85
Now I want you
to do is reach out.
00:24:50.89\00:24:53.56
You got to open your
hands as much as you can.
00:24:53.59\00:24:56.32
Now squeeze your
fist and open 'em up.
00:24:56.36\00:24:59.83
Squeeze down, open up.
00:24:59.86\00:25:02.66
Squeeze down, open up.
00:25:02.70\00:25:05.50
Squeeze down.
00:25:05.53\00:25:07.27
Way open.
00:25:07.30\00:25:08.64
Squeeze down and open.
00:25:08.67\00:25:11.14
Squeeze, open.
00:25:11.17\00:25:13.64
Squeeze, open.
00:25:13.68\00:25:16.11
Squeeze, open.
00:25:16.14\00:25:19.05
Keep doing it.
00:25:19.08\00:25:20.42
Open way wide, squeeze down.
00:25:20.45\00:25:22.48
Okay, now let's
turn our arms up,
00:25:25.69\00:25:28.19
and let's do it this way.
00:25:28.22\00:25:29.62
And reach out.
00:25:29.66\00:25:30.99
Squeeze it back,
reach out, squeeze back.
00:25:31.03\00:25:34.46
Reach out.
00:25:34.50\00:25:36.03
Squeeze, reach.
00:25:36.06\00:25:38.50
Squeeze, reach. Squeeze, reach.
00:25:38.53\00:25:43.14
Squeeze, reach.
00:25:43.17\00:25:45.51
Squeeze up, reach.
00:25:45.54\00:25:47.71
Squeeze up, reach.
00:25:47.74\00:25:50.15
Three more.
00:25:50.18\00:25:51.51
Out, squeeze, out.
00:25:51.55\00:25:54.68
Squeeze, out.
00:25:54.72\00:25:56.32
One more. Squeeze, out.
00:25:56.35\00:25:58.32
Okay.
00:25:58.35\00:25:59.69
Then we're just gonna finish
by doing a rotation like this.
00:25:59.72\00:26:02.72
In out, in out, in,
00:26:02.76\00:26:07.33
trying to turn
as much as you can.
00:26:07.36\00:26:09.03
In, out.
00:26:09.06\00:26:11.40
In, out. In, out.
00:26:11.43\00:26:15.94
In, out.
00:26:15.97\00:26:18.34
In, out. In, way out.
00:26:18.37\00:26:22.54
Way in, way out.
00:26:22.58\00:26:24.85
In, out. Two more.
00:26:24.88\00:26:26.92
In, out.
00:26:26.95\00:26:29.02
In, out. Good.
00:26:29.05\00:26:31.92
How that feel?
00:26:31.95\00:26:33.96
Looking stiff and then
you can feel it tightening up.
00:26:33.99\00:26:36.69
Okay, okay.
00:26:36.73\00:26:40.20
When it comes to exercise,
00:26:40.23\00:26:42.40
it doesn't matter
what it is you are doing
00:26:42.43\00:26:45.70
as long as it's been supervised,
00:26:45.73\00:26:47.24
and you are going through
00:26:47.27\00:26:48.60
a simple range
of motion exercises.
00:26:48.64\00:26:50.71
The important
thing is get out there,
00:26:50.74\00:26:52.07
whether it's just
doing something like this,
00:26:52.11\00:26:54.01
getting to an athletic
club, personal trainer,
00:26:54.04\00:26:56.81
physical
therapist, whatever it is.
00:26:56.85\00:26:59.08
Getting out there and
getting range of motion,
00:26:59.11\00:27:00.98
where it's supervised,
00:27:01.02\00:27:02.35
so you know you are
doing something right,
00:27:02.38\00:27:04.49
like with Ronnie.
00:27:04.52\00:27:05.95
If he goes in and just try
to do something on his own,
00:27:05.99\00:27:09.06
he might hurt himself,
because you are not able to get
00:27:09.09\00:27:11.49
that proper range of motion,
00:27:11.53\00:27:12.86
but you can
re-educate the muscles.
00:27:12.89\00:27:14.53
And that's the beauty of it.
00:27:14.56\00:27:16.23
God made us so that our
bodies want to regenerate.
00:27:16.26\00:27:19.83
Too often in our life,
00:27:19.87\00:27:21.20
we see
degeneration taking place.
00:27:21.24\00:27:23.04
That's why the
diseases of today,
00:27:23.07\00:27:25.04
heart disease, cancer,
diabetes, hypertension,
00:27:25.07\00:27:27.91
they are all called
degenerative diseases.
00:27:27.94\00:27:30.41
But we can start
regenerating our bodies
00:27:30.45\00:27:33.01
if we simply
take the proper plan,
00:27:33.05\00:27:35.58
to use God's
eight natural remedies.
00:27:35.62\00:27:38.55
Exercise being a big part of it,
00:27:38.59\00:27:40.12
to get us going in
the right direction.
00:27:40.16\00:27:42.22
Great things can happen.
00:27:42.26\00:27:43.96
I always use the scripture
of Philippians 4:13 which says,
00:27:43.99\00:27:47.70
"I can do all
things through Christ
00:27:47.73\00:27:49.66
who strengthens me."
00:27:49.70\00:27:51.67
This is Dick Nunez,
co-owner of Fit-in-15.
00:27:51.70\00:27:55.80
Saying thank you for
joining us on Body & Spirit.
00:27:55.84\00:27:58.57
And we look forward
to seeing you next time.
00:27:58.61\00:28:00.34
God bless.
00:28:00.38\00:28:01.71