The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Here on Body & Spirit Aerobics,
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we try to meet the
needs of many people.
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Today we're gonna focus on,
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how to train if
you're visually impaired.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body
& Spirit Aerobics.
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We try to meet the
needs of as many people
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we can here on
Body & Spirit Aerobics,
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and I got a
request not too long ago,
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why don't we do a
program for those,
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who may not be able to
see everything we're doing?
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So today, I'm
gonna spend lot more time
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describing the
motions that we're doing.
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And for those of you who can see
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or you might think I'm
going little bit overkill,
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but you should
be praising the Lord
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that you have your sight.
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I think we're
ready to get started now.
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Helping me out will
be couple of friends
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from the Black
Hills, Jonathan and Richard.
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Anytime we do an
exercise program,
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we wanna start very
gently by just warming up,
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and we're gonna do
that just by getting
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our shoulders loosened up.
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We're gonna just shrug
our shoulders up and around,
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so you're gonna be
lifting the shoulders up
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and bringing 'em around,
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lift your shoulders
up, bringing 'em around
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and up and
around, and up and around,
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and up and around,
lift your shoulders up,
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circle back, lift your
shoulders up, circle them back.
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You're drawing your shoulders up
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towards your
ears and rolling back,
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up towards ears
and rolling back,
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again, now scroll the other way.
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Shrug 'em up,
rolling forward shrug 'em up,
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rolling forward,
and up and forward,
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and up and forward,
let's do a few more.
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Lifting your shoulders up high,
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rolling forward by
keeping the arms down,
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straight, up, forward, up,
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forward, a couple more,
forward and up, and forward.
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Now we're gonna loosen
the legs up a little bit,
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where we're gonna do
that is we're gonna step out
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to the side, keep your-lets
keep our right leg straight,
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and we're gonna step
out with our left leg.
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We're gonna bend the left leg
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and stretch the
inside of the thigh,
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and we're gonna hold
it for a ten second count,
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just to help us
stretch the muscles out
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and get them ready to go,
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and that should be about good,
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so let's lean the
other direction now.
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So now the left leg is straight,
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the right leg is
bend, keep your chest up
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and just let it
stretch for about ten seconds.
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All right, that
should be about good.
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Now what we're gonna
is we're gonna step back
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with our right
foot, go up on your toe
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and then press
your heel to the floor,
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your right leg is straight,
your left leg is slightly bent,
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you're up on the
toe then push down,
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so your heel is
spot on the ground.
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Now we're
stretching the calf area,
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we're gonna hold
that for ten second count.
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All right,
that's good, switch now.
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Step back with the left foot,
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up on the toe,
press the heel down,
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the left leg is now straight,
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the right leg is
slightly bend in front of you.
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Hold it, and
enjoy this part of it
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because we're gonna start
moving here in just a second.
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Okay, relax.
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All right we're gonna start
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with little bit of
cardio exercise now.
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Now we're gonna
start very gently,
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very important to warm our
heart up as we 'redoing it.
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So we're gonna just
step in place real gently,
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step in place, let
your arms swing naturally,
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you're stepping in place,
stepping in place, real gentle.
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Whenever you do
an aerobic workout,
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it's important to
warm your heart up.
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Do your exercise
and then cool it down.
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We're gonna try and go
for about a minute or so,
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just at a nice gentle pace,
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and then we'll start
picking it up a little bit.
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The eyes are really an
incredible creation of God.
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They actually see
things upside down.
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But the brain will take
the visions that come in
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and turn it right side up
again through chemical reaction
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and even though that all
happens in this spilt second,
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a baseball player can hit a
hundred mile power fast ball
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and only have a
spilt second to decide,
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if its going to be a strike
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or is being
thrown right at his head.
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Vision is something, we
sometimes take for granted
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until such time
we start to loose it.
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Okay fellows, we're gonna
pick it up just a little bit.
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So now we're just
stepping a little faster,
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we're walking in place,
we're just walking in place.
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Aerobic exercise does
not have to be complicated,
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it's just has to
be a rhythmic activity
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of a major muscle
group, preferably the legs.
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We do also offer
programs for those
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who are
challenged in the lower body,
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but for the most part we
wanna focus on using the legs
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as our primary target muscles.
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Some people think they
can get aerobic work out
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just running their
mouths, that won't work.
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This is not enough for
our major muscle group.
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Okay, let's speed
it up a little bit more
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and start
stepping a little higher.
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We're still walking in place,
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but now we're stepping higher.
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Let's move the arms,
move the arms, swing the arms.
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Good, up, higher.
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Richard, you look
like you've marched before,
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you're doing the good job there.
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No military. No military.
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By now we should start to feel,
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the heart starting to kick in.
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Respiration
improving a little bit,
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might start to feel a little
bit perspiration starting,
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that's a good thing.
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Okay, little faster still.
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We're stepping in place still.
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Swing the arms.
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For those who can still
see, it's important for you
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to keep your vision
as long as possible.
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We know that as
people will get older,
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they start having
problems with their eyes.
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Certainly we have situations
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where cataract
start to form, glaucoma,
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lot of different
things that frighten people
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as far as possibly
loosing their eyesight.
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Okay, let's slow
down a little bit.
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We're not gonna
step quite so high now.
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We're gonna give
our body a chance
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to the heart to slow
down just a little bit,
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giving a little bit of
interval type of effect,
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but we're not stopping.
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We continue to go.
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Keeping those legs moving,
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keep those arms pumping.
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Because we're dealing with those
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who are visually impaired,
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we're not going to get too
complicated in our movements,
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because we wanna make sure
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they gets just a good
workout, not having to worry
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about staying up
for some new movement.
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Okay, we're gonna go about
30 more seconds at this pace
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and then we'll
start picking it up again.
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Good news out there for those
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who are worried about
their sight is good life style
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has been shown to
help people prevent
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problems with their
eyes later on in life.
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Okay, let's start
picking it up a little bit.
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Keep swinging the
arms, swing the arms.
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The more muscles you get moving
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while you're
doing aerobic exercise,
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the more
calories you're burning.
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All muscle have their own
aerobics and anaerobic system.
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So if you totally stop and
go to a different muscle area,
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you're not getting the
same cardiovascular effect
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that you were to if
you just, keep going.
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Okay, we're gonna pick
it up a little more again.
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Lift it up high, pump the arms,
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lift the knee up, lift up.
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Okay, swing the arms.
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Those arms swing,
pump 'em Jonathan,
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pump your arms little more.
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Smile guys,
you're having good time.
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Yeah, that's fast.
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Okay, good, keep pumping.
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Keep moving the arms.
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Okay, let's slow it down again.
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We're still
stepping, we're not stopping,
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keeping the heart going,
keep those muscles working.
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Anytime you want to avoid,
degenerative type diseases,
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exercise, eating healthy,
getting lot of antioxidants.
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I know from own life,
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I was nearsighted
at very early age.
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My wife was
nearsighted at very early age.
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So naturally we thought our
children would be the same way,
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but both our children
have not that problem.
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And then we found
there was one key thing
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that led to
nearsightedness for children
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and that's the consumption
of sugar and our children--
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we're not raised
on the refine foods
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that my wife and I
tended to be raised on
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and so they were much
better off because of that.
00:10:45.62\00:10:48.82
Okay, let's start
stepping it up again.
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You're picking the
knees up at a faster pace.
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How we're going?
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Doing okay? Oh, yes.
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Walking apart for you, Jonathan.
00:11:05.12\00:11:07.40
Richard, how
you're doing over there?
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I'm all right. Okay.
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Starting to get warm yet. Yeah.
00:11:12.89\00:11:14.53
Okay, good.
Okay, way up high now.
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Lift the legs way up high,
we're still walking in place.
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We're just changing the speed.
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We got about six more minutes
of aerobic exercise to do,
00:11:28.73\00:11:35.47
and then we'll go
into some cool down.
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Okay, slowly back down.
00:11:40.46\00:11:43.52
We're just stepping
gently again in place.
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Keep your arms
swinging to maximize the muscles
00:11:48.29\00:11:52.80
that are working
for your exercise.
00:11:52.81\00:11:54.77
Lot of programs, try and
mix aerobics and anaerobics
00:12:00.49\00:12:04.94
by taking people
from an aerobic exercise
00:12:04.95\00:12:07.68
to anaerobic
exercise, and although
00:12:07.69\00:12:11.28
it can give you a good workout
00:12:11.29\00:12:13.65
as far as perspiring
and work your muscles,
00:12:13.66\00:12:16.32
it's not going to
be metabolizing fat
00:12:16.33\00:12:18.61
near as effectively as if you
just did your resistance work,
00:12:18.62\00:12:24.03
and then did your strength
00:12:24.04\00:12:27.16
or do your
cardiovascular exercise.
00:12:27.17\00:12:28.92
Okay, slow it down a
little more, nice and gentle.
00:12:33.34\00:12:37.10
Then we're gonna
make one more run,
00:12:41.03\00:12:44.03
excuse upon of going faster
00:12:44.04\00:12:47.60
and then we'll could
bring it back down again.
00:12:47.61\00:12:49.69
You're doing good.
00:12:53.30\00:12:55.41
But you stand nice and steady.
00:12:55.42\00:12:59.14
Okay, let's speed
it up a little bit.
00:12:59.15\00:13:02.08
You're in second gear
now, think about that way.
00:13:05.41\00:13:07.80
One of the things I hear about
00:13:13.73\00:13:15.08
from so many
people around the world
00:13:15.09\00:13:17.11
is that they're thankful
to Body & Spirit Aerobics
00:13:17.12\00:13:21.31
in the regular
Body & Spirit program,
00:13:21.32\00:13:23.42
focuses on so
many different needs.
00:13:23.43\00:13:26.65
It would be nice to be
on sandy beaches of Ohio,
00:13:26.66\00:13:29.63
but sun ray is reality,
00:13:29.64\00:13:32.30
find that gonna
happen anytime soon.
00:13:32.31\00:13:34.74
But we do try and
do is hit everybody,
00:13:34.75\00:13:38.11
because
fortunately or unfortunately
00:13:38.12\00:13:40.94
however you wanna look at it,
00:13:40.95\00:13:42.61
not everybody looks
like a 20-year-old model.
00:13:42.62\00:13:45.60
And so we wanna make sure
00:13:45.61\00:13:47.28
everybody is
included in exercise,
00:13:47.29\00:13:50.84
because certainly God's
kingdom is for everybody,
00:13:50.85\00:13:54.42
not just for those who
are extremely physically fit.
00:13:54.43\00:13:56.90
Okay, we're
gonna pick it up again.
00:14:00.38\00:14:02.80
We're in third gear now.
00:14:02.81\00:14:04.25
Very good fellows,
third gear is looking good.
00:14:09.28\00:14:12.44
I' got to make sure
my car is still going.
00:14:15.94\00:14:17.86
Okay, we're gonna
stay at that speed
00:14:21.33\00:14:23.60
for about another 30 seconds
00:14:23.61\00:14:26.34
and we're gonna
pick it up again.
00:14:26.35\00:14:29.94
For those of you at
home, if you do need to stop,
00:14:29.95\00:14:34.05
that's certainly acceptable,
00:14:34.06\00:14:36.33
because you have to
take this at your own pace.
00:14:36.34\00:14:40.28
Not everybody is used
to exercising regularly
00:14:40.29\00:14:44.39
and even though this is only
a simple as stepping in place.
00:14:44.40\00:14:48.64
I know, I'm starting to feel it,
00:14:48.65\00:14:51.53
I know Richard
starting to feel it. Yeah.
00:14:51.54\00:14:53.73
And Jonathan had to wear
100 pound pack on his back,
00:14:53.74\00:14:57.69
so equal my bodyweight,
00:14:57.70\00:14:59.57
he would start to feel it too.
00:14:59.58\00:15:01.32
Okay, we're going to
fourth gear now guys.
00:15:04.56\00:15:09.09
Very good, Richard,
looking like a champ.
00:15:09.10\00:15:12.18
Pick it up. Keep
pumping those arms.
00:15:19.69\00:15:22.83
Keep the smiles on your faces.
00:15:22.84\00:15:25.96
We're coming down
to that home stretch.
00:15:25.97\00:15:29.30
We're in fourth gear,
we're stepping in place.
00:15:29.31\00:15:31.30
Good, Jonathan.
00:15:36.20\00:15:37.58
Now you have to pump your
arms a little bit, that's good.
00:15:37.59\00:15:39.91
It will make us feel,
it's quite so bad anymore.
00:15:39.92\00:15:41.65
Keep pumping, we're
gonna go at that speed
00:15:45.85\00:15:48.96
for ten more seconds
00:15:48.97\00:15:50.95
and then we're gonna
shift back down again.
00:15:50.96\00:15:52.93
Okay, shift it down, not
quite down to first gear.
00:15:57.16\00:16:04.60
Keep the arms pumping.
00:16:04.61\00:16:07.50
We're gonna hold
this pace for a minute
00:16:07.51\00:16:10.97
and then we're gonna slow it
down a little bit more still.
00:16:10.98\00:16:15.14
And then once
we're finished with this,
00:16:15.15\00:16:17.34
we're gonna do just a little bit
00:16:17.35\00:16:18.36
of upper body work to make sure
00:16:18.37\00:16:21.39
we have a good balance
workout program for today.
00:16:21.40\00:16:25.28
People loose their eyesight
for many different reasons.
00:16:30.57\00:16:34.32
One of the ones we see so common
00:16:34.33\00:16:35.71
in now is from diabetics.
00:16:35.72\00:16:39.38
Because these
diabetics continue digressing
00:16:39.39\00:16:42.91
because of disease, they start
to get a lot of growth of few
00:16:42.92\00:16:48.05
vascular tunic behind your eye,
00:16:48.06\00:16:50.28
and try and get
more oxygen in there,
00:16:50.29\00:16:52.25
because the high
sugar level is keeping it
00:16:52.26\00:16:55.83
from being circulating
as well as it should.
00:16:55.84\00:16:58.11
Okay, we slow down
00:16:58.12\00:16:59.95
and because of
that the vascular system
00:16:59.96\00:17:03.19
starts put
pressure on the optic nerve
00:17:03.20\00:17:06.21
and then that requires
people to have laser surgery
00:17:06.22\00:17:10.35
to clean that up, so that--
there isn't so much pressure
00:17:10.36\00:17:14.03
on that nerve, so
they can see again.
00:17:14.04\00:17:18.31
And we see great success
with circulation in diabetics
00:17:18.32\00:17:22.75
specially as they
come in with neuropathy
00:17:22.76\00:17:25.47
and very bad circulation
00:17:25.48\00:17:28.23
and within very
short period of time,
00:17:28.24\00:17:30.15
you'll see great changes.
00:17:30.16\00:17:31.83
I've seen diabetics lose
00:17:31.84\00:17:32.99
as much as 18
pounds in one week,
00:17:33.00\00:17:36.17
because they just
get rid much of the fluid
00:17:36.18\00:17:38.36
that they're are not
been nearly to get rid of it,
00:17:38.37\00:17:39.86
properly because
of poor circulation,
00:17:39.87\00:17:42.91
and that effects
the eyes as well.
00:17:42.92\00:17:45.40
And I know, I
certainly cherish my vision
00:17:45.41\00:17:47.90
and would hate to,
have to, not be able to see,
00:17:47.91\00:17:51.65
but I've seen people,
00:17:51.66\00:17:53.44
they can go boldly
forward despite the handicap
00:17:53.45\00:17:57.05
of being visually
impaired to the point
00:17:57.06\00:17:59.14
where you wouldn't think
they're visually impaired,
00:17:59.15\00:18:00.80
I know Jonathan, we've
some guys out at the center
00:18:00.81\00:18:04.26
that we were really amazed
at how much they could do.
00:18:04.27\00:18:08.91
One Mr. Singer, that you
see very regularly on 3ABN here.
00:18:08.92\00:18:12.47
Okay, guys, that's good.
00:18:12.48\00:18:15.18
Let's just kind of
closer to a stop now.
00:18:15.19\00:18:17.84
Richard, you
definitely look like
00:18:17.85\00:18:19.18
you got a little
bit of workout there.
00:18:19.19\00:18:20.90
I'm sweating, yeah.
00:18:20.91\00:18:21.91
You kind of the--
the way we perspire,
00:18:21.92\00:18:25.58
does life perspire
too, not at all still.
00:18:25.59\00:18:29.08
Okay, we're closing to a stop.
00:18:29.09\00:18:32.93
All right, good.
00:18:32.94\00:18:34.72
Okay, what we're gonna do now
00:18:34.73\00:18:37.02
is we're gonna put
our hands in front of us
00:18:37.03\00:18:38.79
in a prayerful type position
00:18:38.80\00:18:41.19
and we're gonna
squeeze our hands
00:18:41.20\00:18:42.95
together as hard as we can.
00:18:42.96\00:18:45.01
We're just squeezing together
00:18:45.02\00:18:46.18
now we're in that
squeeze position, we're go up.
00:18:46.19\00:18:50.58
We're gonna push until
your arms are straightened out
00:18:50.59\00:18:53.81
that we're gonna keep
squeezing the hands together
00:18:53.82\00:18:55.35
and we're gonna
comeback down again.
00:18:55.36\00:18:57.68
We're still squeezing,
we're squeezing them together
00:18:57.69\00:19:00.87
and we're gonna go up,
we're gonna go way up high,
00:19:00.88\00:19:04.74
keeping the
hands squeeze together
00:19:04.75\00:19:06.87
bring them back down
in prayerful position,
00:19:06.88\00:19:09.48
your elbows are out to
the side, your chest is up,
00:19:09.49\00:19:14.61
we'll push 'em
back up, way up high,
00:19:14.62\00:19:17.78
and then bring it back down,
00:19:17.79\00:19:20.13
push your elbows out,
push your hands hard together.
00:19:20.14\00:19:24.42
Now push 'em back up
again all the way up,
00:19:24.43\00:19:29.12
pull it back down, you're
pushing your hands together,
00:19:29.13\00:19:32.38
you're elbows
are out to the side,
00:19:32.39\00:19:34.43
push hard, push
hard, push hard, push hard,
00:19:34.44\00:19:38.34
the harder you push,
the more you get out of it.
00:19:38.35\00:19:41.16
Make sure you keep breathing,
don't hold your breath,
00:19:41.17\00:19:44.01
that's very important
when it comes to exercise,
00:19:44.02\00:19:46.05
you don't want to
cause that Valsava maneuver.
00:19:46.06\00:19:49.23
Okay, just go and relax.
00:19:49.24\00:19:51.73
Now what we're gonna do
00:19:51.74\00:19:52.71
is we're gonna put
our hands behind our head,
00:19:52.72\00:19:54.88
and we're gonna push our
elbows back as far as we can.
00:19:54.89\00:19:57.57
So you're interlinking
your fingers behind your head,
00:19:57.58\00:20:00.32
you're pushing your
elbows back as far as you can.
00:20:00.33\00:20:02.87
So you feel it
stretching the chest
00:20:02.88\00:20:05.34
and you're feeling your scapula
00:20:05.35\00:20:06.82
or your shoulder
blades contracting together.
00:20:06.83\00:20:10.54
Just hold the stretch, hold it,
00:20:10.55\00:20:13.96
squeeze your
shoulder blades together,
00:20:13.97\00:20:15.86
feel your chest stretch
00:20:15.87\00:20:17.65
and let's hold that
for about five more seconds
00:20:17.66\00:20:22.12
just try and relax, breathe,
all right and let it down.
00:20:22.13\00:20:28.31
Okay, good.
00:20:28.32\00:20:30.16
Now what we're going to do
00:20:30.17\00:20:31.34
is we're gonna put our
left foot on front of us.
00:20:31.35\00:20:33.83
We're gonna bend over to waist,
00:20:33.84\00:20:35.35
we're gonna reach
out with our right hand.
00:20:35.36\00:20:37.62
We're gonna grab the wrist
00:20:37.63\00:20:38.86
of our right hand
with our left hand.
00:20:38.87\00:20:41.73
We're gonna use our
left hand for resistance
00:20:41.74\00:20:43.55
and we're gonna
pull our arm back
00:20:43.56\00:20:45.79
just reaching out just
like we're sawing some wood.
00:20:45.80\00:20:49.85
Doing a sawing motion
00:20:49.86\00:20:52.07
and using our own
hand to be the resistance.
00:20:52.08\00:20:56.67
You wanna pull a way out.
00:20:56.68\00:20:58.88
You wanna feel it stretch
in the upper back region.
00:20:58.89\00:21:02.32
Okay, you guys keep going,
I'm gonna check from here,
00:21:02.33\00:21:04.63
Richard, we're looking good.
00:21:04.64\00:21:06.40
We'll try to focus on
these muscles back here.
00:21:06.41\00:21:10.07
Jonathan, you've
been counting. Eleven.
00:21:10.08\00:21:11.89
Okay good, I know,
I can count on you.
00:21:11.90\00:21:15.00
Okay, we're
gonna go for 20 of 'em.
00:21:15.01\00:21:16.97
Reach way out, reach way out,
00:21:20.09\00:21:21.97
and way out now, okay, two more.
00:21:25.03\00:21:30.28
All right let's
switch it around.
00:21:30.29\00:21:32.43
We're gonna put your
right foot on front of you,
00:21:32.44\00:21:34.63
reach out with your
left hand as far as you can,
00:21:34.64\00:21:37.15
grab your left wrist
with your right hand,
00:21:37.16\00:21:39.53
pull back, reach
out, pull back, reach out,
00:21:39.54\00:21:45.46
give yourself the resistance,
00:21:45.47\00:21:48.93
and focus on the
muscles you're working,
00:21:48.94\00:21:51.25
pull it back so you
feel those shoulder blades
00:21:51.26\00:21:53.37
come back together and
pull the shoulder blade out
00:21:53.38\00:21:56.10
as far as you can,
that upper thoracic region,
00:21:56.11\00:22:00.09
is an tough area
especially for women,
00:22:00.10\00:22:03.07
and we'll be focusing
a show just on that area,
00:22:03.08\00:22:06.38
because it is such a vital
component to physical fitness.
00:22:06.39\00:22:11.05
And keep pulling and pull.
00:22:11.06\00:22:14.71
How many we had
Jonathan? Sixteen. Seventeen.
00:22:14.72\00:22:18.23
Okay, and eighteen,
nineteen and twenty.
00:22:18.24\00:22:23.71
Now stretch that area,
00:22:23.72\00:22:25.48
we're gonna put one
arm up over our head,
00:22:25.49\00:22:28.37
bend the elbow,
then grab that elbow
00:22:28.38\00:22:31.27
with your
opposite hand and pull it.
00:22:31.28\00:22:36.08
So again you just
reach up with your right arm,
00:22:36.09\00:22:39.85
bend it at the
elbow, grab the elbow
00:22:39.86\00:22:42.74
with the opposite
hand and then pull it over.
00:22:42.75\00:22:45.17
Okay and let's
switch to the other side.
00:22:48.96\00:22:51.05
Jonathan, you're
sweating just a little bit.
00:22:51.06\00:22:53.11
I don't feel so bad now.
00:22:53.12\00:22:55.10
So we switched it,
00:22:55.11\00:22:56.62
you put your left
arm up, bend it elbow.
00:22:56.63\00:23:00.23
So the basically
falls across your head,
00:23:00.24\00:23:02.66
grab that with your
opposite arm and pull,
00:23:02.67\00:23:06.22
so you feel it
stretch along your side area.
00:23:06.23\00:23:10.71
And we're gonna hold that
for about five more seconds.
00:23:10.72\00:23:13.49
Okay, good.
00:23:16.64\00:23:18.79
Now we're gonna do
something for our shoulders,
00:23:18.80\00:23:22.33
one of my favorite in that
arm circles are very simple,
00:23:22.34\00:23:25.38
but boy they
give you good workout.
00:23:25.39\00:23:28.25
Put your arms out to the side
00:23:28.26\00:23:30.35
and now what
you're gonna do at home
00:23:30.36\00:23:32.50
is we're gonna make
little tiny circles,
00:23:32.51\00:23:34.66
while we keep
our arms straight out
00:23:34.67\00:23:37.05
perpendicular to the floor.
00:23:37.06\00:23:40.22
Okay, circle it,
small little circles.
00:23:40.23\00:23:45.43
And now what we're gonna do
00:23:45.44\00:23:46.53
is we're gonna
make bigger circles.
00:23:46.54\00:23:47.65
Now make sure
you're smiling guys,
00:23:47.66\00:23:49.41
everybody at home they
need to make sure this is fun.
00:23:49.42\00:23:51.76
And they won't believe
00:23:51.77\00:23:52.78
if you're
frowning and grimacing.
00:23:52.79\00:23:55.05
Okay, let's go smaller.
00:23:55.06\00:23:56.45
And now let's go bigger again,
00:23:59.75\00:24:02.36
bigger circles, very
good, and now smaller.
00:24:02.37\00:24:07.77
People are amazed how
difficult this one is.
00:24:07.78\00:24:10.29
I have a lot of
women who tell me,
00:24:10.30\00:24:12.10
their husband's watch this
and say how simple it looks
00:24:12.11\00:24:14.23
and they try this
particular exercise
00:24:14.24\00:24:16.29
and they're
going, oh, this is hard.
00:24:16.30\00:24:18.57
Okay, let's go
back the other way.
00:24:18.58\00:24:20.19
Very simple moment,
we're making small circles,
00:24:23.50\00:24:26.14
going backwards now,
00:24:26.15\00:24:28.41
and now we're gonna
make a little bigger circles.
00:24:28.42\00:24:31.72
Now at home if you
need to put your arms down,
00:24:31.73\00:24:33.70
because it's
starting to burn a lot,
00:24:33.71\00:24:35.54
feel free to do so.
00:24:35.55\00:24:37.78
Richard, if you need
to put your arms down
00:24:37.79\00:24:39.28
for a second you can, Jonathan,
don't even think about it.
00:24:39.29\00:24:42.51
Now let's go the other way.
00:24:42.52\00:24:44.62
Whatever suffer through
you, you have to suffer for me.
00:24:44.63\00:24:47.71
Now suffer is fun. Okay.
00:24:47.72\00:24:51.63
And now we're gonna do
00:24:51.64\00:24:52.65
is we're gonna
hold arms out straight.
00:24:52.66\00:24:55.37
And just having a static
hold where we don't move 'em.
00:24:55.38\00:24:58.31
It's good for
rehabilitative aspect,
00:24:58.32\00:25:00.17
because you're not
hurting the joint at all.
00:25:00.18\00:25:02.11
But what we're gonna do now
00:25:02.12\00:25:03.34
is we're gonna
hold it for a minute
00:25:03.35\00:25:05.38
and that can be a
little bit laborsome,
00:25:05.39\00:25:07.74
and you'll
definitely feel your shoulders.
00:25:07.75\00:25:09.87
And the nice thing
about this, its feel Richard,
00:25:09.88\00:25:11.91
really good when
you put your arms down.
00:25:11.92\00:25:13.32
Yes, it does. Okay.
00:25:13.33\00:25:15.61
And I can relate to that too.
00:25:15.62\00:25:17.90
And people have said, well that,
00:25:17.91\00:25:19.36
its like hitting
yourself with head of a hammer.
00:25:19.37\00:25:21.01
Feels better when you stop,
00:25:21.02\00:25:22.07
no it doesn't hurts, it
hurts the next day still.
00:25:22.08\00:25:25.50
I haven't tried
to do it purposely,
00:25:25.51\00:25:27.05
but done it accidentally.
00:25:27.06\00:25:30.72
Okay, keep holding it,
00:25:30.73\00:25:32.57
wanna keep your palms
pointed down to the floor.
00:25:32.58\00:25:36.21
Your arms are
straight out of your side,
00:25:36.22\00:25:38.46
reaching out as far as you can.
00:25:38.47\00:25:40.12
You should be feeling it,
00:25:40.13\00:25:41.45
burning in that shoulder region.
00:25:41.46\00:25:43.76
And we're down to
ten more seconds to go,
00:25:43.77\00:25:48.83
count down, nine,
eight, seven, six,
00:25:48.84\00:25:53.25
five, four,
three, two, one and over.
00:25:53.26\00:25:59.58
Now that's feels good,
doesn't it? Yeah, great.
00:25:59.59\00:26:02.03
Okay, now we're gonna
stretch those muscles out,
00:26:02.04\00:26:04.53
I want you to
take your right arm
00:26:04.54\00:26:06.59
and reach it across your body
00:26:06.60\00:26:08.38
like you're pointing as
far to the left as you can,
00:26:08.39\00:26:11.03
bring your left arm up
behind the elbow and pull,
00:26:11.04\00:26:14.73
pull and hold that, should
feel it stretch in those muscles
00:26:14.74\00:26:18.30
as you just made
very, very tired.
00:26:18.31\00:26:20.72
You're feeling that, Richard?
00:26:20.73\00:26:22.28
Jonathan? Oh, yeah.
00:26:22.29\00:26:23.36
Okay good.
00:26:23.37\00:26:26.78
All right, let's relax there.
00:26:26.79\00:26:29.04
And as I put
left arm up straight,
00:26:29.05\00:26:31.00
put it just straight out,
00:26:31.01\00:26:32.08
reach over to the
right as far as you can,
00:26:32.09\00:26:34.32
bring your right arm up
behind your elbow and pull,
00:26:34.33\00:26:37.95
hold that tight,
00:26:37.96\00:26:41.09
and feel the stretch,
00:26:41.10\00:26:43.56
it should feel comfortable,
so don't over stretch,
00:26:43.57\00:26:47.15
because if you do
you're gonna hurt yourself.
00:26:47.16\00:26:50.11
There is no need for
a joint to hyperextend,
00:26:50.12\00:26:52.84
you just wanna take it to
its normal full range of motion.
00:26:52.85\00:26:56.93
Okay, very good.
00:26:56.94\00:26:58.99
Okay, just kind of
shake your arms out
00:26:59.00\00:27:01.41
and that should be good.
00:27:01.42\00:27:02.74
All right fellows, thanks a lot.
00:27:02.75\00:27:04.63
For those of you at home,
00:27:07.84\00:27:09.60
if you have problems
with visual impairment.
00:27:09.61\00:27:11.76
I know there is a lot of
things you think you can't do,
00:27:11.77\00:27:14.26
but as you keep
trying and go boldly forward,
00:27:14.27\00:27:16.68
you'll find that
you will be able to do
00:27:16.69\00:27:18.65
a lot more than
you thought possible.
00:27:18.66\00:27:20.37
I've seen many people
who've looked at being blind
00:27:20.38\00:27:23.15
is simply just a
temporary hitch in their step
00:27:23.16\00:27:27.05
and they just keep
going boldly forward
00:27:27.06\00:27:29.14
and accomplish
whatever they wanted to do.
00:27:29.15\00:27:31.01
And I know it's
easy for somebody
00:27:31.02\00:27:32.30
who can see to say to it,
00:27:32.31\00:27:33.39
but we all have
been handicap in some way
00:27:33.40\00:27:35.75
that through sin
that comes in our life.
00:27:35.76\00:27:37.64
And sometimes we wish we
can overcome that very simply,
00:27:37.65\00:27:40.65
but the reality
is, its not that easy.
00:27:40.66\00:27:43.00
We all have to focus on
the strength of our power
00:27:43.01\00:27:45.65
and that's looking at God.
00:27:45.66\00:27:47.29
We have to know
that without Him,
00:27:47.30\00:27:49.00
we can't do anything.
00:27:49.01\00:27:50.35
So as I do the
Body & Spirit program,
00:27:50.36\00:27:52.69
I always go with.
00:27:52.70\00:27:53.85
I can do all things through
Christ with strengths me.
00:27:53.86\00:27:56.04
God bless, we'll
see you next time.
00:27:56.05\00:27:57.88